About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
Question Hi, thanks, i didn't know that hitting key muscles once a week improved size. Do you have few examples of excerises for the key muscles groups then please.
Mon - chest
Tues - back
Wed - legs
Thus - shoulders
Fri - biceps & triceps
Also what are the best things to eat as meals and snacks and drink to help with my size building.
Many thanks
-------------------------------------------
The text above is a follow-up to ...
-----Question-----
Hi, I am 23 and looking to increase my muscle size even more. Been doing weights now for 3 years and looking to get even bigger, over the years I have not had a set best routine never had any idea on nutrition and what’s best to eat. Below is what I currently Do:
Weights Routine (50 Mins)
· Barbell Curls (4 Sets of 8-12 Reps)
· Dumbbell Curls (4 Sets of 8-12 Reps)
· Machine Curls (4 Sets of 8-12 Reps)
· Smith Bench Press (4 Sets of 8-12 Reps)
· Incline Bench Press (4 Sets of 8-12 Reps)
· Rope Pull downs (4 Sets of 8-12 Reps)
· Lateral Pull downs (4 Sets of 8-12 Reps)
· Machine Shoulder Press (4 Sets of 8-12 Reps)
· Machine Front Press (4 Sets of 8-12 Reps)
· Incline Dumbbell Press (4 Sets of 8-12 Reps)
· Upright Barbell Row (4 Sets of 8-12 Reps)
I do this every other day. (Tuesday, Thursday, Saturday, Monday and so on…)
Non-Weights Routine (50 Mins)
Leg Exercises
Abs
Cardio
I do this in every day in between Weights. (Wednesday, Friday, Sunday and so on…)
What I want to know what’s the best routine for me to build muscle and what’s the best thing to eat which is easy to have. What else could I do to improve my muscles size?
Many Thanks
James
uknikeuk@yahoo.co.uk
-----Answer-----
A better routine is to split things up a bit. Like this:
Mon - chest
Tue - back
Wed - legs
Thu - shoulders
Fri - biceps & triceps
Each day you could do 4 exercises per muscle group, for 4-6 sets of 8 reps. This would be a much more intense workout for each muscle group. Obviously you'd be hitting each muscle group less frequently (once per week, vs. 3 times per week). This is a benefit too, because your muscles need more than 48 to recoup from strenuous activity.
Answer example exercises:
chest - bench press (various types), cable crossovers, dips, flies, "pec deck" machine
back - lat pull downs, rowing (various types), chin ups
legs - squats, leg curls, leg extensions, calf raises, leg press
shoulders - overhead press (various types), upright row, shrugs, front raises
biceps - curls (various types)
triceps - push downs, triceps extension, dips, kick backs
