AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Expert: Rich Ruffing Date: 12/2/2007 Subject: strength training
Question QUESTION: Hey, im 17 years old, 150 pounds, and i want to get my upper boddy stronger,my legs i dont really have trouble with them cause i already work them out at ;east 3 times a week,so i have to probleme with my legs. but i want to know how to get ripped abs, bigger chest, arms and back stronger, ive been working out since september 2007, at school during my spare, and ive been taking proteine shakes as well, but i find that the way i workout isnt effective enugh. so i just need help to find out witch workout will be very effective and will hive me great results.
thx
Jason
ANSWER: Hi Jason. How do you work out now? You didn't mention any type of training routine that you are doing.
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QUESTION: I do bench press's, i bench 115 pounds, till i cant do it no more for one set, then i repeat it again for about 5-6 sets. then i do butterfly with the dumbbell of 30 pounds till i cant no more, then i do push-ups, that's day one. For my biceps, i grab a curling bar, i put 55 pounds on it and cur it till i cant curl no more for one set, and i do about 5 sets of those, then i do the concentrated curl with a barbell of 30 pounds, and do a couple of sets of those, and for my tri--cep, i grab a 45 pounds and put it in the back of my head, and do it till i cant do it no more for day 2. Then day three i usually do my abs, i do crunches, and leg raises and my obliques, but find that my abs workout routine isn't intense enough, at the end of my workout day, i don't feel like i worked them out enough. Then for day 5, i do my back, i do pull downs and the back rows, of about 90 pounds, and do 3 sets of 15. and for day 4 i usually go back to my chest or sometimes my abs and do the same thing for every workout. Hopefully i told enough to help you help me on how to chose the right routines and workouts to help my strength and my growth on my muscle.
P.S I take protein shakes as well, how many scoops of protein should i take, for one scoop, there is 24g of protein thx.
Jason
Answer Hi Jason. I do not write workouts for people over the internet, but I will give you some advice.
First, you should not be training to failure with every set. This type of training leads to overtraining in no time.
Two, the volume of your chest routine looks like it doubles or even triples the volume of your back routine. With this type of imbalance, your strength and physique results are going to be limited.
Three, forget about the ab routine. I prescribe one, maybe two ab exercises in my clients workouts. Having "ripped abs" has more to do with having a lower bodyfat percentage.
Four, a protein shake is not going to make up for a lousy diet. The bulk of your protein should be coming from whole food sources, not shakes.
Get the basics in place.
