Compound movements are excercises that involve more than one muscle and joint movement. Some compound movements are squats, lunges, deadlifts and rows.
A isolated movement would be a bicep curl, or leg extenstion.
As far as doubling up your protein shakes. You should be getting at least 1gm per pound of body weight. The best source of protein is from solid food. How much protein supplements are you taking ??
I am taking the shakes right now, and then other than that I am just eating like two or three cans on tuna a day place whatever I eat for breakfast lunch and dinner. Usually I just have one shake in the morning after I run, but then I dont take anything in the afternoon when I work out.
ok man cool, also is me doing cardio everyday killing my chances to put on muscle?
Yes. You don't want to get rid of all cardio, but do small bouts here and there. Some people do 10-20 minutes after a lifting session. Others do 20-40 minutes 1-3 times a week.
Yes. You don't want to get rid of all cardio, but do small bouts here and there. Some people do 10-20 minutes after a lifting session. Others do 20-40 minutes 1-3 times a week.
I agree. Also, don't do your cardio before your lifting session. This way you will exhaust your muscles and you won't get a good workout. After your lifting session just do 10-15 min and a cool down a few times a week.
what jay and rob said. keep on the compounds like bench, squats, deadlifts, and other olympics stuff to put on lbs. 10 mins of high intensity cardio should be enough to keep you from getting really sore after lifting - a nice bonus.
You should be getting protein after your workout. Take a shake no more than 30 min after working out.
yep. you also want to add simple carbs to get your body out of the catabolic state. i used dextrose because it's cheap and makes the protein taste awesome. most will recommend double the g's of protien for the carbs. so 50g's of protein, 100g's of carbs. here's a good article on it. AbcBodybuilding - Window of Opportunity
Quote:
Originally Posted by virtueoftresx
ok man cool, also is me doing cardio everyday killing my chances to put on muscle?
no. muscle is built by eating tons of protien and lifting heavy. to gain weight, you need to take in more calories than you burn. plain and simple. go here: Calorie Intake to Gain Weight
you want your calories high, but you want clean calories so you don't put on too much fat. cardio will help keep the fat down. with a high metabolism, i'd do 20 min of low impact cardio like the elliptical machine 3-4 times a week. shoot for a 65-75% target heart rate. the polar heart rate monitors are great if you're trying to maintain a heart rate. i got mine cheap off ebay.
Last edited by electric130 : 02-26-2007 at 04:55 AM.
tuna, grilled/boiled chicken breasts (no skins)...FTW lol I used to work out with friends and they would all bulk up on those foods to help with weight gain...
yep yep yep. the only thing about tuna is to watch the whole mercury thing. i don't know what they're saying these days, but when i was bulking, i didn't eat more than 3-4 cans a weeks because my wife was worried about mercury poisoning. i know people that ate 2 cans a day and they're fine though. so who knows. tune is awesome source of protein though!
i see that some people are saying not to take weight gainers but i have been and i haven't gained more fat. just make sure when you eat eat lots but low fat. back in september i was 135 and 140 in the winter, then i started taking BSN true mass and i'm up to 150 and haven't gained any fat from it. i guess we're both in the same bout cuz i'm 6'1" and really needed to gain the weight. good luck!
i see that some people are saying not to take weight gainers but i have been and i haven't gained more fat. just make sure when you eat eat lots but low fat. back in september i was 135 and 140 in the winter, then i started taking BSN true mass and i'm up to 150 and haven't gained any fat from it. i guess we're both in the same bout cuz i'm 6'1" and really needed to gain the weight. good luck!
problem with weight gainers is that they contain a ton of sugars which is junk for calories. your carbs should come from complex carbs like pasta, rice, bread, etc. not simple carbs like straight sugar. at 6'1" and 150, you've got another 40-50 lbs before you need to be worried about fat, so you've got plenty of wiggle room that most of us don't have. weight gainer shakes have a ton of calories. to gain weight, you have to consume more calories than you burn. if those excess calories are just straight sugar, you will store them as fat. in your case, you're extremely lean, so even 15lbs of fat wouldn't hardly be noticeable. in your case, to gain good weight, muscle weight, you need to eat 200-300 grams of protein a day. if you can focus on that instead of the weight gainer shakes, then you'd pack on a lot more muscle than just "weight." that much protein is not easy to eat in a day. it takes quite a bit of diet planning. i've done it before. for 6 months straight, i ate 400+ g's of protein a day. that's tough to do.
