What would be a good workout routine that i can use?

Question

I am looking to start going to the gym and working out seriously. I have just recently purchased a gym membership and i was wondering if anyone would be able to give me a good workout routine and maby some tips. I am looking to gain more weight and muscle mass. Thanks in advance I would appreciate any tips that you could give me.

Also should i start taking creatine or other supplements along with weight training? Will it make a big difference?

Also i realize that protein is very important so when would be a good time to drink a protein shake?

I am looking to maxmize my muscle mass and weight gains. Thanks in advance id really appreciate it if you can answer any of these questions.

Answer 1

in terms of training muscles there are a few rules;

never train chest, shoulders, or triceps on the same day or on consecutive days as they all assist

always train larger muscles first, so the excess testosterone goes into the smaller muscles

don't train shoulders and back on consecutive or same days, as rear delts assist in all back exercises.

watch your timings inculding rest times of 90secs you don't want to spend longer than 1.5 hours weight training as after that time there is too much damage enduced.

heya the workout i'll give you will require about 6 days a week training

it will mostly grow mass witha little strength but very little toning if you want tone tell me. you need to train for 6 weeks then have a week off then restart again

day1; quads+calves

day2;chest+forearms

day3;off

day4; back

day5; cardio

day6; delts+triceps

day7; biceps+abs

day1;

5 min gentle warm up on xtrainer

3 sets squats 8-12 reps

3 sets leg press 8-12 reps

4sets quad extension 8-12 reps

4 sets romanian deadlift 8-12 reps

4 sets good mornings 8-12 reps

4 sets seated leg curl 8-12 reps

4 sets standing calf raise 8-12 reps

4 sets sets calf raises 8-12 reps

day2;

4 sets incline dumbell press 8-12 reps

2 sets incline bench 6 reps

4sets dumbell bench8-12 reps

3 sets dumbbell flye 12-15 reps

4 sets reverse curls 8-12 reps

4 sets wrist curls 8-12 reps

4 sets reverse wrist curls 8-12 reps

day 3; off

day; 4;

4 sets shoulder shrugs 8-12 reps

4 sets tbar row 8-12 reps

4 sets wide grip lat pull downs in front 8-12 reps

4 sets gironda chins 8-12 reps

4 sets one arm dumbell rows 8-12 reps

3 sets cable row 6-12 reps

2 sets weighted hyperextensions 6 reps

day5;

35 mins 90 rpm minimum on max level on hill setting on staionary bike (this is designed to not only provide great cardio but to add great mass to your legs)

day 6;

4 sets military press 8-12 reps

4 sets lateral raises 8-12 reps

4 sets rear delt incline bench flye 8-12 reps

2 sets overhead seated dumbbel press 6-12 reps

4 sets weighted bench dips 8-12 reps

4 sets over head dumbbell extensions 8-12 reps

2 sets skull crushers 6 reps

day 7;

4 sets barbell curl 8-12 reps

4 sets preacher curl 8-12 reps

4 sets hammer curls 8-12 reps

4 sets decline cable crunch 8-12 reps

4 sets standing oblique cable crunch 8-12 reps

4 sets dumbbell hip thrust 8-12 reps

4 sets weighted plank until failure

ensure that you go to positive failure on each set i.e. the last rep is the last one you can perform with good form.

protein absolutely it is fundamental to your training. i would say you need whey isolate, soy isolate and casein proteins, because the whey is high protein and fast digestion, soy is high amino acid and fast digestion and the casein is slow digestion, best place to buy is www.myprotein.co.uk slightly more expensive but much better quality

you should ideally have 4 shakes a day 1st thing 20g whey +20g soy

pre workout 10g soy 10g whey

post workout 20g whey, 10g soy, 10g casein

before bed 20 g casein

you need to eat plenty of complex carbohydrates to supply your body with energy and to add weight, also eat about 4,000 calories a day to ensure your body has enough to burn whilst repairing your torn muscles.

creatine can be added to your post workout shake to speed recovery it is excellent the bonuses you get with creatine, other supps? you don't need yet but you'll need more eventually.

e-mail if you need more help or advice