work out plan

• royale9

  11 Jan 07, 13:49

  monday
  squats 3x5
  deadlifts 1x5
  bench press 3x5
  dips 2x8
  chin ups - to failure
  
  wednesday
  squats 3x5
  military press 3x8
  penday row 3x8
  dips 2x8
  chin ups - to failure
  
  friday
  squats 3x5
  deadlifts 1x5
  benchpress 3x5
  dips 2x8
  chin ups - to failure
  
  whenever i manage to complete the sets for the exercise, i will add weight
  
  i'm aiming to gain mass... will the above help?
  
  roughly how many months to see the effect of my training
  
  kindly advice - thanks
  
• OPT

  11 Jan 07, 17:54

  what are the tempo, rest periods etc.
• royale9

  11 Jan 07, 19:12

  sorry sorry don quite understand tempo...is it the speed u do the exercise? i do it real slow.. like for squats.. 3 secs up then 3 secs down..
  
  but rest period is abt 3-4 mins between sets.. and maybe 5-8 mins between exercises... but after i finish the 1st 3 exercises i will rest for like abt 10mins before i do my dips 2x8 , rest another 5 mins, then chin ups to failure..
• Marco_Simone

  11 Jan 07, 20:39

  You might wanna have 1-2 backoff sets of higher reps(8-10) for each exercise...if you wanna have more mass.
• OPT

  11 Jan 07, 20:39

  to much rest at the wrong times.
  
  How long have you been training?
  
  What is your age?
  
  What is your current weight?
  
  Target Weight?
  
  Please list your diet.
  
  
• royale9

  11 Jan 07, 21:09

  hmm... higher reps (8-10) for mass.. ok noted. thanks
  
  oh.. how long shld my rest time be?
  
  been training for 2 weeks only
  
  i'm 21 this year..
  
  current weight 63 kg aiming for 70-75kg, height 1.78
  
  as for diet... i read that have to eat 6 meals a day but i'm eating like 4-5 meals a day
  
  anyway its as follows:
  
  meal 1 - 2 eggs, 2 glasses of milk and protein shake
  
  meal 2 - oat meal or sometimes just noodles from outside.
  
  meal 3 - rice, vegetables, chicken or pork and sometimes eggs
  
  meal 4 - rice, vegetables, chicken or pork and sometimes eggs and eat at least 2 kinds of fruits. ( apples, pears, watermelon, etc)
  
  meal 5 - oat meal and 1 glass of milk
  
  Thanks for the advice
• Marco_Simone

  11 Jan 07, 21:12

  Originally posted by royale9:

  hmm... higher reps (8-10) for mass.. ok noted. thanks
  
  

  Something like 4 sets of 5 followed by 2 sets of 8-10
  
  your meal plan ah,you can incorporate 1 litre of HL milk into your diet if you are not into protein shakes..
• royale9

  11 Jan 07, 21:25

  icic.. seems like i've to do quite alot of sets..
  
  any advices on the rest periods between sets, exercises?
  
  the above work out plan shld be ok rite?
• Marco_Simone

  11 Jan 07, 21:35

  Originally posted by royale9:

  icic.. seems like i've to do quite alot of sets..
  
  any advices on the rest periods between sets, exercises?
  
  the above work out plan shld be ok rite?

  I think u do too many exercise liao
  
  How abt this???
  
  Squat-4x5,2x8
  Bench-4x5,2x8
  Row4x5,2x8
  
  Deadlift-4x5,2x8
  Military press-4x5,2x8
  Chin up-4xfailure
  
  rest=2 mins between sets and exercises
  
  
• dranoel maxwell

  12 Jan 07, 21:16

  hey was thinking why don't we post our own workout plan for in this forum for everyone to give tips on?
• Marco_Simone

  12 Jan 07, 21:17

  Originally posted by dranoel maxwell:

  hey was thinking why don't we post our own workout plan for in this forum for everyone to give tips on?

  i am doing the routine in the post before yours.
• royale9

  15 Jan 07, 10:29

  hmm..I have some questions...
  
  when do you start introducing isolation exercises into your training schedule? eg.. hammer curls, fly overs(there are just an examples, haven started doing yet)
  
  and wat will happen if the rest time between sets and exercises is too long?
• royale9

  15 Jan 07, 13:43

  hey.. bro marco some things to clarify please
  
  .. just now i went to the gym to do the sets and exercises u recommended.
  
  i can't hit the 8 reps for the last 2 sets.. quite shag out after completing the 1st 4 sets of 5 for the exercise... wat shld i do? continue with the same weight until i can hit 8 reps or lower the weight 1st?
  
  here's wat happened:
  
  Squats 5, 5, 5, 5, 4, 3
  
  bench press 5,5,5,4,4,3
  
  rows 5,5,5,5,8,5
  
  lol... i don't know wat happened to the last set for the rows.. totally exhausted i guess.
  
  and u r right.. after i finish the whole thing.. don even have strength to do pull ups.. manage a couple only
• Marco_Simone

  15 Jan 07, 14:56

  Originally posted by royale9:

  hey.. bro marco some things to clarify please
  
  .. just now i went to the gym to do the sets and exercises u recommended.
  
  i can't hit the 8 reps for the last 2 sets.. quite shag out after completing the 1st 4 sets of 5 for the exercise... wat shld i do? continue with the same weight until i can hit 8 reps or lower the weight 1st?
  
  here's wat happened:
  
  Squats 5, 5, 5, 5, 4, 3
  
  bench press 5,5,5,4,4,3
  
  rows 5,5,5,5,8,5
  
  lol... i don't know wat happened to the last set for the rows.. totally exhausted i guess.
  
  and u r right.. after i finish the whole thing.. don even have strength to do pull ups.. manage a couple only

  oops,forgot to tell you,the last 2 sets you must lower the weight until you can reach failure at Rep No 10.
• royale9

  15 Jan 07, 15:02

  oh!
  
  hahaha
  
  ok.. thanks!
• OPT

  15 Jan 07, 18:44

  Originally posted by royale9:

  hmm... higher reps (8-10) for mass.. ok noted. thanks
  
  oh.. how long shld my rest time be?
  
  been training for 2 weeks only
  
  i'm 21 this year..
  
  current weight 63 kg aiming for 70-75kg, height 1.78
  
  as for diet... i read that have to eat 6 meals a day but i'm eating like 4-5 meals a day
  
  anyway its as follows:
  
  meal 1 - 2 eggs, 2 glasses of milk and protein shake
  
  meal 2 - oat meal or sometimes just noodles from outside.
  
  meal 3 - rice, vegetables, chicken or pork and sometimes eggs
  
  meal 4 - rice, vegetables, chicken or pork and sometimes eggs and eat at least 2 kinds of fruits. ( apples, pears, watermelon, etc)
  
  meal 5 - oat meal and 1 glass of milk
  
  Thanks for the advice

  You should not be training like this if you have only just started training two weeks ago.
  
  First - lower body should be bodyweight exercises only - or at least mostly and if you do load on an exercise keep it very sub-max.
  
  2 working sets will be enough for now.
  
  2 weeks 12 reps
  2 weeks 8 reps
  2 weeks 6 reps
  
  Tempo should be 2-1-2-1 (total control)
  
  Your diet sucks - you need much more protein than you are consuming.
  
  Where's your flexibility program?