Can someone tell me if i do my training right?

Question

i started weight training now for 4 weeks ...This is the program that i follow

Monday back biceps abs

Tuesday chest forearms

Wednesday triceps shoulders abs

Thursday legs traps abs

Friday cardio (swimming, jogging, cycling) biceps

Saturday -

Sunday –

I do 4-6 exercises per part of my body for 4 sets by 10 reps.

i am 16 years old .my height is 1.65 and i weigh 43 kilos .

i eat healthy diet and i take whey protein powder once a day.

I train 1 or 1 and half hours a day

I warm up with a skipping rope for 3-5 minutes.

I already saw some results but how long is it going to take me to see fully results.

How can I gain more weight?

How many proteins should I get a day?

I want to know everything about weight training.

Answer 1

This is a good workout schedule, could you tell me what exercises you're doing. Focus on compound exercises such as:

Shoulders: Military Press, Hang Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press

You should only lift for 45-60min per session otherwise you'll go in a catabolic state.

It's good to see you split training. With respect to cardio I believe you should try HIIT (High Intensity Interval Training). HIIT elevates your resting metabolic rate for a whole 24 hours so that means not only do you burn fat while working out you also burn fat while sleeping.

An example of HIIT: You walk for 2min followed by 30sec sprinting. This is 1 cycle, complete 3 more for a total of 4 cycles lasting 10min. This is short but it's INTENSE. Every week after that increase by 1 cycle until you reach your 8th week. Once you reach 8 cycles lasting 20min you don't have to increase the cycles just continue with the 8 cycles after that.

You should take at least 96g of protein per day. In terms of supplementation take creatine monohydrate. You should also consume between 2500-3000 calories per day.

You could expect 2-4 pounds per month.

Hope this helps :)

When you go into a Catabolic state your muscles are consumed by your body for energy. You lose a little bit of muscle.

Compound exercises involve more than 1 muscle group at a time. It's been known that involving a few muscle groups of a specific region of the body will build muscle faster.

Isolation exercises involves only 1 muscle group.

I'll show you a meal plan:

Sample 4,000 Calorie Meal Plan

Breakfast:

Oatmeal 400 calories

Cottage Cheese 150 calories

30 grams of whey protein 150 calories

two tall glasses of water

total: 700 calories, 60 grams of protein

meal two:  

Whole Wheat Bread Sandwich 450

Salad with EFA dressing 150

two tall glasses of water

total 600 50 grams of protein

meal three pre workout

oatmeal 300 calories

60 grams of whey protein 300 calories

two tall glasses of water

total 600 calories 40 grams of protein

One hour before workout down 3 tall glasses of water.  

workout ( This is what its all about, so give me 200 percent effort! )

meal four post workout meal

50 / 50 Maltodextrin / Dextrose Combo calories (depends on body weight)

grams (depends on body weight) of whey protein

total 700 calories, 40 grams of protein

Meal Five

Salmon 500 calories

leafy green stir fry 200 calories

2 glasses of water

total 700 calories, 60 grams of protein

Meal Six

cup and a half of cottage cheese 400

oatmeal 300

total: 700 calories, 60 grams of protein

Total is 4,000 calories and 310 grams of muscle building protein.

If you were to only consume 3,000 calories then maintain 1.5 grams of protein per pound of bodyweight a day.

Just lower your other macronutrients.

Sample Off Day 4,000 calorie Plan

Your exercises are not bad but I like to emphasise that you should focus more on compound exercises. Some isolation exercises are good however you need compound exercises as a priority. Make sure you're struggling for the last rep in order to stimulate your muscles as much as possible.