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Thunndarr
Joined: 30 Sep 2003
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 Posted: Tue Jun 12, 2007 7:36 am Post subject: |
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| seoulsucker wrote: |
Three times a week for squats? Twice a week for bench press? Isn't that a bit too frequent?
My body is like most others, and needs more rest than that to get good gains. I'm sure you're getting stronger, but you might actually be impeding your development by working those groups out so frequently. I work each major muscle group once a week.
For example:
Mon: light cardio, Chest and Tris
Tues: Cardio
Wed: Back and Bis
Thurs: Rest
Friday: light cardio, Shoulders and Legs
Sat: Rest
Sun: Cardio and Abs
Of course, I switch it up every 3 weeks or so, doing different combinations of body parts and exercises.
Every body is different...you just have to figure out what works well for you.
Oh yeah, and protein powder works well.
Second on mass119 as well. |
I'm using a tried and tested program. Read up on it here if you like.
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
The amount of rest you need is dependent upon the intensity and the volume of your workout. In the 5x5, the intensity is quite high, but the volume is fairly low. I would suggest that you read up on this workout program because a lot of what you think you know about rest and working out each body part once per week might be inaccurate. |
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seoulsucker
Joined: 05 Mar 2006
Location: The Land of the Hesitant Cutoff
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| Posted: Tue Jun 12, 2007 6:55 pm Post subject: |
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Seems like a good routine for adding overall mass, weight and core strength, but I'm a bit more interested in sculpting and carving out "show" muscles. Swimsuit season is here, ya know  I'm currently benching over 225, squatting close to 280 last time I maxed, etc. At 185cm, 81 Kg, I feel that's quite strong enough.
On the fat loss side, a reasonable diet, no beer, cocktails with diet cola, Ergolean AMP and cardio 4 hours a week have shredded over 5% of body fat off me in less than a month. The stuff is melting off me. No 6 pack yet, but it's coming... |
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Thunndarr
Joined: 30 Sep 2003
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| Posted: Tue Jun 12, 2007 7:44 pm Post subject: |
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| seoulsucker wrote: |
Seems like a good routine for adding overall mass, weight and core strength, but I'm a bit more interested in sculpting and carving out "show" muscles. Swimsuit season is here, ya know I'm currently benching over 225, squatting close to 280 last time I maxed, etc. At 185cm, 81 Kg, I feel that's quite strong enough.
On the fat loss side, a reasonable diet, no beer, *beep* with diet cola, Ergolean AMP and cardio 4 hours a week have shredded over 5% of body fat off me in less than a month. The stuff is melting off me. No 6 pack yet, but it's coming... |
Sorry if I sounded like I was pushing it on you, I didn't mean it that way. Certainly I would recommend that you keep doing whatever gets you the results you want. I still recommend doing mainly large muscle groups since I feel that is probably the best use of a person's workout time. |
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seoulsucker
Joined: 05 Mar 2006
Location: The Land of the Hesitant Cutoff
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| Posted: Tue Jun 12, 2007 8:23 pm Post subject: |
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| Thunndarr wrote: |
| Sorry if I sounded like I was pushing it on you, I didn't mean it that way. |
Not at all, bro. That actually sounds like a great way to keep mass on during the winter months when I don't go as often and go through a bulking phase. I'm all ears when it comes to different routines and methods. |
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Chillin' Villain
Joined: 13 Mar 2003
Location: Goo Row
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| Posted: Wed Jun 13, 2007 12:16 am Post subject: Re: Protein powder - how much do you spend per month? |
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| Mashimaro wrote: |
I'm thinking of joining a gym again and trying some protein shakes.
Roughly how much will I spend on protein per month, working out 3 times a week? (assuming I buy it online) |
The number one and two times you should be having the shakes is pre- and post-workout. About 20 g. pre-WO (around one scoop) and 40 g post-WO (around 2 scoops). If you're working out three times a week, I guess that would put you at about 9 scoops of the stuff a week.
Probably the most popular protein is called O.N. Gold Standard Whey. You can get a big-ass 10 lb. bag of it on mass119.com (need a Korean to sign up) or on maxpowershop.com (don't need a Korean to sign up) for around 57,000 won. Both sites ship very quickly to Korea for just a man won. The 10 lb bag has about 140 scoops worth in there, so if you're working out thrice a week and having shakes pre and post-WO, then the bag should last you over three months, I'd reckon. A previous poster said you should be focusing mainly on LEAN WHOLE FOOD sources of protein, and that is the truth. Shakes should not be your diet- seriously- just use them for pre and post. And yeah, make sure you're getting at LEAST a gram of protein per pound of body weight a day. Stay away from the pork and fatty cuts of beef. My best proteins here are chicken boobs (I can't believe they censor the OTHER word) and the canned tuna that is WATER-PACKED (not oil- they've got the water packed stuff at E-Mart).
Ugh, going off on a tangent again. Honestly, without the right diet and macronutrients going in, your training won't have much of an effect, so make sure you get that part right. I trained for a good 3-4 months without seeing many effects at all because I was eating crap. Switched up the diet about six months ago, and have noticed changes consistently since. |
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Mashimaro
Joined: 31 Jan 2003
Location: location, location
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| Posted: Wed Jun 13, 2007 2:52 am Post subject: |
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| thanks for all the advice guys. |
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butlerian
Joined: 04 Sep 2006
Location: Korea
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| Posted: Wed Jun 13, 2007 3:00 am Post subject: Re: Protein powder - how much do you spend per month? |
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| Chillin' Villain wrote: |
| Mashimaro wrote: |
I'm thinking of joining a gym again and trying some protein shakes.
Roughly how much will I spend on protein per month, working out 3 times a week? (assuming I buy it online) |
The number one and two times you should be having the shakes is pre- and post-workout. About 20 g. pre-WO (around one scoop) and 40 g post-WO (around 2 scoops). If you're working out three times a week, I guess that would put you at about 9 scoops of the stuff a week.
Probably the most popular protein is called O.N. Gold Standard Whey. You can get a big-ass 10 lb. bag of it on mass119.com (need a Korean to sign up) or on maxpowershop.com (don't need a Korean to sign up) for around 57,000 won. Both sites ship very quickly to Korea for just a man won. The 10 lb bag has about 140 scoops worth in there, so if you're working out thrice a week and having shakes pre and post-WO, then the bag should last you over three months, I'd reckon. A previous poster said you should be focusing mainly on LEAN WHOLE FOOD sources of protein, and that is the truth. Shakes should not be your diet- seriously- just use them for pre and post. And yeah, make sure you're getting at LEAST a gram of protein per pound of body weight a day. Stay away from the pork and fatty cuts of beef. My best proteins here are chicken boobs (I can't believe they censor the OTHER word) and the canned tuna that is WATER-PACKED (not oil- they've got the water packed stuff at E-Mart).
Ugh, going off on a tangent again. Honestly, without the right diet and macronutrients going in, your training won't have much of an effect, so make sure you get that part right. I trained for a good 3-4 months without seeing many effects at all because I was eating crap. Switched up the diet about six months ago, and have noticed changes consistently since. |
I tried that maxpowershop.com , but I think I'll need a Korean to sign-up - there's no English option! |
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Chillin' Villain
Joined: 13 Mar 2003
Location: Goo Row
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| Posted: Wed Jun 13, 2007 3:44 am Post subject: Re: Protein powder - how much do you spend per month? |
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| butlerian wrote: |
| I tried that maxpowershop.com , but I think I'll need a Korean to sign-up - there's no English option! |
Ah yeah, it's still all in Korean. I just meant you don't need the citizen reg. number to join maxpowershop (whereas with mass119, you do). Actually, the price for the big bag o' protein at maxpowershop is quite a bit more expensive than mass119, too.
If you can get a Korean friend to help you sign up (under your own name) at MPS and show you where to find the protein on the site and how to pay via the bank machine, you can probably fend for your own after that. If you've got a Korean friend that you're close enough to, he/she can sign up an acccount for you on 119, which is the better site. I don't really see any risk in it, as they're not giving a credit card number or anything- all payments are done by bank transfer (which is EASY using the machine.)
Anyways, good luck. It's BY FAR the best way to get supps here. |
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