Hi i already been following this routine from past 4 weeks..


I do 5 workout sessions a week from monday to friday

I do 3 exercises for each muscle group with with 3 sets EACH exercises with 8-12 rep range and

postive motion of 1 second and negative motion of 2 seconds for tension in muscle

monday = biceps (alternate bicep curls , incline curls , ez curls )

tuesday = triceps first and then chest ( incline tricep extension, overhead ext, ez bar extension)(incline dumbell press, flat press and flies)

wednesday = BACK (4 X bentover barbell rows, 2 X 10 pullups , Shrugs 2X 20)

thursday = shoulders (standing dumbell shoulder pressX4 , 3Xflies, 3X front raises)

Friday = 6 X 12 (squats with weights like 30 kg) slow motion and low weight since i dont have rack..

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i do 2 X hiit sessions a week too and 3 X ab workouts

i have bench but i dont do bench press because i have other chest exercises.. ( i can do around 6reps X 50 KG )

please strictly correct me on every aspect of meal (in nutrients post) and routines i chose this diet plan because i dont want to look fat by bulking and then when i cut i reduce my muscle and left with most of fat and hardly any muscle....i am trying to find way of gaining muscle mass and keeping fat 10% just enough to show my bicep/triceps definition..

thankyou
Rao..

please also advice on my meal post in nutrients section

first of all, when bulking you WILL put on fat, end of, second, by dieting you can burn fat and maintain muscle mass.

If youre serious about gaining, then dont worry about the fat for now, eat whatever in site, lots of protein carbs fats

2nd you training routine is poor

no need to train biceps alone

wheres the deadlift hey??

also squat 12 reps with only 30kg?? find another gym, where you can use heavier weights and training properly.

also never do triceps first before chest, do chest first- barbel flat, incline, decline, dips, then tris after- skull crushers, extension, cable work

read up on websites to gain more knowledge

thanks for reply shefjam,

i will add the deadlifts along with bicep workouts and train chest before tri's , for squats i can just go to gym on fridays and do them there,

between for dead lift, (i got around 140 kg of weight at home) how many set or reps needed for this...

i weight about 63 kg and 5feet 9inches, so what weight do you think i should start, cuz i can easily deadlift like 80 KG

I wouldnt bother training at home at all, apart from chin ups if you got a chin up bar.

now train 3 times a week

monday- squat, back/front, leg press, lunges, leg curls and extension calf work

wednesday- bench- 3 sets of 8 on top weight and increase slowly every week, incline db/barbell, dips, close grip benching, skull crusher, cable pushdown

friday- deadlift- 3 sets of 5 and increase slowly every week, barball rows, db rows, chinups lats

start lightand build up slowly everyweek, start deadlift at weight you feel comfortable say your 1 rep max dead is 100kg, start with say 3 sets of 5 reps on 70kg, then week after 75, then 80, then 85 and keep increasing all exercises by 5 kg.

This method I use, others use similar, other different, Im a powerlifter btw, but the above exercises should be same in bb or other strength routines.

read up on other websites, type in google, I used a bodybuilding website to help me start off, and it helped a lot.

Keep reading, reading is knowledge, what I tell you is nothing compared to what you can learn from your own will. If you chose not to read up everyday and learn, then its your lose, and you lose out, end of.

mate some advice , if your serious then do yourself a massive favour and jion a gym , they have all the gear , also at a certauin point you will find as i did that training alone at home comes very hard when your strength and routine intensity call for a spotter . it really is worth going the extra mile and jioning .

stats 15/11/06
chest 54 inch, bicep 17 1/4, waiste 34
wgt 206lbs hgt 5,11
BP 145K
SQUAT 230K
DEAD 195K
now considerably smaller !!!boohooo

may the jiuce be with you