Can Anybody Suggest Me A Good 6 Days Workout Schedule?
I want to gain muscle mass without gaining body fat. I have been going to gym for more than 1 year but not getting results. I want a change in my schedule & please tell about diet also. How much protein & other additions should i take for fast growth.
December 18th, 2009 at 10:06 pm
From an exercise physiologist & amateur bodybuilder:
1. You cannot gain muscle without gaining at least a little fat. Standard ratio is 2 lbs. muscle to 0.8 lbs. fat for average Caucasian male.
2. If you’ve been working out for a full year & seen no real results, you need a total top-to-bottom revamp of your program. Easiest way is to visit a sports nutritionist for your diet & hire a personal trainer to get you on the right track.
3. Check out the many articles at http://www.bodybuilding.com. No, I’m not employed by them or anything. Yes, they have a wealth of information.
Good luck!
December 19th, 2009 at 12:24 am
Best thing i was told & it worked for me was to make sure you aint working the same body part everyday. My 6 day workout schedule is basically mon-upper body, tues-abs & cardio, wens-legs & cardio, thurs-off, fri-upper body again, sat-abs & cardio, sun-legs & cardio. To get best results too do free weights instead of weights on a track or something cause free weights u need to lift & balance out the weights. Also make sure your stretching before your working out & after.
As for dieting make sure your getting a good source of protien every 3 hours keeps your muscles from breaking down. Eat tons of veggies & fruits & make sure you get 3 sources of dairy. And drink tons of water before & while your exercising.
December 19th, 2009 at 2:55 am
i used to be on 6 days workout schedule. it is very easy – just work out each part separately- mon-cest, tue-back,wen-arms,thursday -legs & then again. day off on saturday or sunday. that way your body will not get used to the same day same workout. i got bored rom that, now i am on 3 days workout schedule 6 days a week. i do mon -chest/triceps,tue-back/biceps, wen-legs /shoulders & then again. saturday or sunday day off. see results much faster than before. about protein – 2 gramms per kg of your body. it is also written on the package. u should consume protein within 40 min affter workout 8not all anount of course)
yeah, if u want to gain body mass u should consume protein+carbs – 30%protein 70% carbs. & don’t forget your cardio – 20 min each work out min. otherwise u will gain fat instead of muscles
December 19th, 2009 at 7:39 am
From experience, don’t confuse yourself by changing your workout routine every time. Pick up The Body Sculpting Bible For Men by James Villepigue & Hugo Rivera.
There’s a 6-day workout on here, with one day (required!) rest. You can choose different workouts based on goals & previous weightraining knowlege.
This book tells you how to set up your workouts & daily diet.
Great read.
July 26th, 2010 at 1:57 am
Military Workout says:How Much Protein?…
[... Don't confuse high protein competitive bodybuilding diets with the high protein diets advocated or opposed by certain doctors ...]…