Quote:
Originally Posted by hrpiii
No such thing as lifting to trim down.  That's like doing situps to make your stomach smaller? ... for example, I want to do squats to make my legs huge, do benchpress to make my chest huge, do curls to make my biceps bulge, but situp to make my tummy small.... uh, your body doesn't work that way.... lol 
Now, onto the important stuff. The smith machine is one versital piece of equipment, but want you want to do it keep it simple. And you are correct, you should not be spending more than 45 min to 1 hour per session.
Break the session into your three main groups. Chest, Legs, Back. Combine some of your ancillary muscles into those three groups. Chest/tris/shoulders, Legs/abs, Back/bi's. Your primary three lifts should include about 5-6 sets, not counting warm-up.
Now, if you want to get some size, you are going to need to lift heavy and keep the reps low 80%(4-6 reps) and when at 90% (1-2 reps).
Get big = lifting heavy and eating lots of good calories (probably at least a couple protein shakes a day).
If you lift heavy and don't feed the muscles, not going to see the growth you want. In this case, it's better to have a few hundred calories over your meal plan than to few. Also important.. REST! Your muscles can not grow while lifting, they grow when you are resting and feeding your body. |
Sorry Boss!
I should be more careful about what I say...
I've only ever lifted weights to help with weight loss. Low weight and High reps combined with lots of cardio.
I've never exercised with the goal of Muscle mass gain....
So, I'm with you on the the fact that lifting will always gain muscle just in varying degrees depending on your approach.
and I like the lower reps approach for now. Even though I will probably not like it the next morning..
Quote:
Originally Posted by metallicide
Personally I would do 3 day split since you have little time.
Back/traps/bis
Chest/shoulders/tris
Legs
If your wanting mass keep cardio low, protein and carbs high ( try to get in 50g protein and 100g carbs post workout) and fat on the lower side. Keep in the 8-12 rep range, with about 15 sets per workout (maybe a couple more depending on time) And that should keep your workouts around an hour.
Cutting/Bulking is all about diet not lifting. So make sure your calorie intake is great enough that you are not eating under maintenance
Thats my suggestion, im sure hprii has some great info as well  . Everyones bodys respond differently you gotta find what works for you. |
Thanks very much for the confirmation.
As I get going I'm sure I'll have a ton more questions.
Quote:
Originally Posted by hrpiii
no problem, nice to see we are thinking the same on nutrition.
We may differ a little on reps for muscle building. But you nailed it when you stated you have to find what works for you. The bad thing, what works for you today, may not work 6 months from now. Your body keeps changing and you have to keep up with it. |
I'll post up my meal plan in a day or so. I have no problem with protien shakes
I'll get started tonight!
Good to know you guys are pulling for me!
I took some before pics..... pretty embarrasing.. NOT gonna post em...
But motiviating for damn sure.
