Hey! Few queries!! - UK-Muscle Body Building Community

saxenamohitm · 23-07-2006, 05:29 PM

First of all a big Hi to all the members here, i've just joined the forum and this is my first post...
OK now to the queries,
I've been working out at the gym on and off since the last 2-3 years and this would be the next on period after a gap of 2 months. I'm basically underweight, i'm 5'10 weighing 49-51 kilos (about 105-110 pounds). My training program for the last 2 years was all wrong as i trained for almost 5 days a week (which i recently understood is wrong). So this has affected my muscle content (of wotever i had in the first place:p ) but since the last 8 months i had been training only thrice a week and i had gained weight of about 4-5 kilos. But after taking a break i've gone back to 49-51 kilos. During my training i hadnt used any protein supplements and i still dont intend to do so. now my questions are..

1. i've heard high carbohydrates diet is more important for my growth right now than a high protein diet. But i've not come across ne content regarding this issue, so is my trainer saying the truth or should i concentrate on a high protein diet?
2. This time around i dont really trust my trainer as he is not upto mark in his technique and so i want to device my own workout routine for the week. ne tips on dat?
3. Also i'm not working out on abs, neck, forearms, wrists and calf (although i workout my thighs, hamstrings) do i have to start working out on ne of these body parts to make them strong or should i wait till my muscle mass is increased.
4. Also i need help on the diet part as to how do i increase my nutrition content (protein or carbs) without using supplements
5. I've started training again just 2 days back so should i go back to the 2 body parts per day routine or should i do circuit training for a few das/weeks before i return to the 2 body part per day training?

Ok so i guess these r all the doubts i have at the moment i'm myself making out the worout routine and i'll post it soon to get it verified from u guys! Hope to recieve a reply pretty soon

Thanx n cyaa soon

**Tinytom** · 23-07-2006, 06:02 PM

Protein builds muscle not carbs.

carbs are for energy.

Protein is broken down to amino acids which the body uses for recovery and building muscles.

OnePack · 24-07-2006, 01:40 PM

hi and welcome to uk-m,

first of all, by joining this board u're on a good start.

as tinytom said, protein is for muslce. (Strictly speaking, protein does provide some energy/calories) The carbs and fat are for energy.

I do recommend taking a protein shake after a workout and in the morning especially. u need it in the morning after so long without feeding your muslces and after work out should be taken in water. as for carbs u shouldn't have any or minimize it before bedtime, too much will increase bodyfat but u do need to take carbs especially if u want to bulk up.

as for routine everyone responds differently to different routines and u can only trial and error, but as a general guide all the common exercises should be done as they for the basis "building block" exercises, e.g. chest press, squats.

hth

saxenamohitm · 24-07-2006, 03:09 PM

hey thanx alot tinytom n onepack! I've been to this website www.freetrainers.com where they give you a workout plan made based on ur fitness profile and ur fitness plan. I tried and checked it out and they've given me this 12 week program for working out. I have the schedule for the first week, but i dont know if this schedule will change in the consequen weeks, because the rest 11 weeks are blocked for me to view (supposedly dat will keep me motivated) anways i wanna get ur views on the schedule and temme if i should follow the same or change anything. I still dont feel i should really start working out on my abs so i'm gonna skip dat part but if u guys think otherwise please let me know (my waist size is 27 dat is very small compared to my height i guess)
SO heres the schedule: (target sets=4 and target reps= 20,16,14,12)

Day1 chest-shoulders-triceps
Dumbell Incline Presses
Barbell Flat Bench Presses
Front Dumbell Raises
Standing Lateral Raises
Lying Triceps Extensions
Dips Behind the Back

Day2 back-biceps
Wide Grip Chins to front
One Arm Dumbell Rows
Standing Barbell Curl
Reverse Barbell Curls

Day3 legs-calves
Squats
Straight Leg Deadlift
Calf Raises

Now, i think the sets and reps r too many for me, so i shud reduce those.
Also i'm not impressed with the legs-calves workout given..so i need help on that
Should i workout according to the given schedule or should i try it from any of the previous posts from here?
And thanx for the advice on proteins, i think i'll start having protein shakes...if there seems to be no other alternative(but in the back of my head i still wanted to go all natural)
I have so much more to ask but i guess ppl miss out the questions when given too many of them so i'll wait for the replies and ask my questions slowly

OnePack · 25-07-2006, 02:18 PM

there's nothing wrong with the leg/calves work out there.

you've got the basic workouts covered for the legs there. the straight/stiff leg dl will work/stretch the hamstrings as well and the squats will also do hamstrings if u go low (ass almost touching heels). i would do squats first followed by the deadlift.

invisiblekid · 25-07-2006, 04:18 PM

I'd probably add full deadlifts to the back routine once you were well into the routine (dont run before being able to walk etc...) and possibly incline curls to the bicep workout.

Are you sure it was "Straight" leg deadlifts and not "Stiff" leg? I personally wouldn't do "straight" leg deads. Always stiff leg - bent slightly at the knees, back straight. One underhand grip and one overhand.

The only thing I'd add to that leg workout was leg extensions, but again, thats a personal opinion. Other than that it looks like fine to me.

For increasing mass I'd drop the volume to 3 x 10, 8, 6. If you stuggle on the last set you can throw in a drop set @ 1/2 weight.

saxenamohitm · 25-07-2006, 05:36 PM

Thanx again for the reply,
The thing is i cannot find the straight leg deadlift video/image to help me with correct form, also i get really scared when it comes to exerting my back with deadlifts, squats etc. as i've seen many ppl gettin injured...and i'm not really confident about mine(i usually get the form right but 1-2 reps here and there my back bends when i try to exert too much in a set), i used to have a trainer b4 who helped me with my form but evn back then i never used to do those exercises when he wasnt around.
So now i'm actually looking to substitute those exercises if possible (the gym dat i joined this time around is not really proffesionally managed with very few trainers who are not so disciplined/prfessional in their work)
Also can u guys help me out for a substitute for "Wide Grip Chins to front" as the bars r quite unstable because these guys have tried to save money and installed a multipurpose thingie.
About the drop set, should i do this set if i fail to complete the last set of 6 reps or do i add the drop set if i do the set even if i struggle but manage to complete it in good form?

invisiblekid · 25-07-2006, 06:37 PM

Quote:

Originally Posted by saxenamohitm

Thanx again for the reply,
The thing is i cannot find the straight leg deadlift video/image to help me with correct form, also i get really scared when it comes to exerting my back with deadlifts, squats etc. as i've seen many ppl gettin injured...and i'm not really confident about mine(i usually get the form right but 1-2 reps here and there my back bends when i try to exert too much in a set), i used to have a trainer b4 who helped me with my form but evn back then i never used to do those exercises when he wasnt around.
So now i'm actually looking to substitute those exercises if possible (the gym dat i joined this time around is not really proffesionally managed with very few trainers who are not so disciplined/prfessional in their work)
Also can u guys help me out for a substitute for "Wide Grip Chins to front" as the bars r quite unstable because these guys have tried to save money and installed a multipurpose thingie.
About the drop set, should i do this set if i fail to complete the last set of 6 reps or do i add the drop set if i do the set even if i struggle but manage to complete it in good form?

Drop sets can be done either way. I generally only use them if for any reason I don't get say more than 3 out of the 6 reps - means I can maintain form. Not everyone likes drop sets though.

Sub for Wide Grip Chins - Wide Grip Lat Pulldowns or Vertical Traction Machines.

Search google for stiff legged deadlifts. Plently of tutorials there. http://www.wannabebig.com/article.php?articleid=117
Keep the weight light. If you are bending your back it generally means the weight is too much. Just use a bar until you have got your form. Add weight slowly. Backside out - shoulders back - chin up. That should help.

23-07-2006, 05:29 PM	#1 (permalink)
saxenamohitm Newbie Trainer Join Date: Jul 2006 Location: Mumbai, India Posts: 7	Hey! Few queries!! First of all a big Hi to all the members here, i've just joined the forum and this is my first post... OK now to the queries, I've been working out at the gym on and off since the last 2-3 years and this would be the next on period after a gap of 2 months. I'm basically underweight, i'm 5'10 weighing 49-51 kilos (about 105-110 pounds). My training program for the last 2 years was all wrong as i trained for almost 5 days a week (which i recently understood is wrong). So this has affected my muscle content (of wotever i had in the first place:p ) but since the last 8 months i had been training only thrice a week and i had gained weight of about 4-5 kilos. But after taking a break i've gone back to 49-51 kilos. During my training i hadnt used any protein supplements and i still dont intend to do so. now my questions are.. 1. i've heard high carbohydrates diet is more important for my growth right now than a high protein diet. But i've not come across ne content regarding this issue, so is my trainer saying the truth or should i concentrate on a high protein diet? 2. This time around i dont really trust my trainer as he is not upto mark in his technique and so i want to device my own workout routine for the week. ne tips on dat? 3. Also i'm not working out on abs, neck, forearms, wrists and calf (although i workout my thighs, hamstrings) do i have to start working out on ne of these body parts to make them strong or should i wait till my muscle mass is increased. 4. Also i need help on the diet part as to how do i increase my nutrition content (protein or carbs) without using supplements 5. I've started training again just 2 days back so should i go back to the 2 body parts per day routine or should i do circuit training for a few das/weeks before i return to the 2 body part per day training? Ok so i guess these r all the doubts i have at the moment i'm myself making out the worout routine and i'll post it soon to get it verified from u guys! Hope to recieve a reply pretty soon Thanx n cyaa soon

23-07-2006, 06:02 PM	#2 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,886	Protein builds muscle not carbs. carbs are for energy. Protein is broken down to amino acids which the body uses for recovery and building muscles. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

24-07-2006, 01:40 PM	#3 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,500	hi and welcome to uk-m, first of all, by joining this board u're on a good start. as tinytom said, protein is for muslce. (Strictly speaking, protein does provide some energy/calories) The carbs and fat are for energy. I do recommend taking a protein shake after a workout and in the morning especially. u need it in the morning after so long without feeding your muslces and after work out should be taken in water. as for carbs u shouldn't have any or minimize it before bedtime, too much will increase bodyfat but u do need to take carbs especially if u want to bulk up. as for routine everyone responds differently to different routines and u can only trial and error, but as a general guide all the common exercises should be done as they for the basis "building block" exercises, e.g. chest press, squats. hth __________________ Thank you.

25-07-2006, 02:18 PM	#5 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,500	there's nothing wrong with the leg/calves work out there. you've got the basic workouts covered for the legs there. the straight/stiff leg dl will work/stretch the hamstrings as well and the squats will also do hamstrings if u go low (ass almost touching heels). i would do squats first followed by the deadlift. __________________ Thank you.

25-07-2006, 04:18 PM	#6 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	I'd probably add full deadlifts to the back routine once you were well into the routine (dont run before being able to walk etc...) and possibly incline curls to the bicep workout. Are you sure it was "Straight" leg deadlifts and not "Stiff" leg? I personally wouldn't do "straight" leg deads. Always stiff leg - bent slightly at the knees, back straight. One underhand grip and one overhand. The only thing I'd add to that leg workout was leg extensions, but again, thats a personal opinion. Other than that it looks like fine to me. For increasing mass I'd drop the volume to 3 x 10, 8, 6. If you stuggle on the last set you can throw in a drop set @ 1/2 weight. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

24-07-2006, 03:09 PM	#4 (permalink)
saxenamohitm Newbie Trainer Join Date: Jul 2006 Location: Mumbai, India Posts: 7	hey thanx alot tinytom n onepack! I've been to this website www.freetrainers.com where they give you a workout plan made based on ur fitness profile and ur fitness plan. I tried and checked it out and they've given me this 12 week program for working out. I have the schedule for the first week, but i dont know if this schedule will change in the consequen weeks, because the rest 11 weeks are blocked for me to view (supposedly dat will keep me motivated) anways i wanna get ur views on the schedule and temme if i should follow the same or change anything. I still dont feel i should really start working out on my abs so i'm gonna skip dat part but if u guys think otherwise please let me know (my waist size is 27 dat is very small compared to my height i guess) SO heres the schedule: (target sets=4 and target reps= 20,16,14,12) Day1 chest-shoulders-triceps Dumbell Incline Presses Barbell Flat Bench Presses Front Dumbell Raises Standing Lateral Raises Lying Triceps Extensions Dips Behind the Back Day2 back-biceps Wide Grip Chins to front One Arm Dumbell Rows Standing Barbell Curl Reverse Barbell Curls Day3 legs-calves Squats Straight Leg Deadlift Calf Raises Now, i think the sets and reps r too many for me, so i shud reduce those. Also i'm not impressed with the legs-calves workout given..so i need help on that Should i workout according to the given schedule or should i try it from any of the previous posts from here? And thanx for the advice on proteins, i think i'll start having protein shakes...if there seems to be no other alternative(but in the back of my head i still wanted to go all natural) I have so much more to ask but i guess ppl miss out the questions when given too many of them so i'll wait for the replies and ask my questions slowly

25-07-2006, 05:36 PM	#7 (permalink)
saxenamohitm Newbie Trainer Join Date: Jul 2006 Location: Mumbai, India Posts: 7	Thanx again for the reply, The thing is i cannot find the straight leg deadlift video/image to help me with correct form, also i get really scared when it comes to exerting my back with deadlifts, squats etc. as i've seen many ppl gettin injured...and i'm not really confident about mine(i usually get the form right but 1-2 reps here and there my back bends when i try to exert too much in a set), i used to have a trainer b4 who helped me with my form but evn back then i never used to do those exercises when he wasnt around. So now i'm actually looking to substitute those exercises if possible (the gym dat i joined this time around is not really proffesionally managed with very few trainers who are not so disciplined/prfessional in their work) Also can u guys help me out for a substitute for "Wide Grip Chins to front" as the bars r quite unstable because these guys have tried to save money and installed a multipurpose thingie. About the drop set, should i do this set if i fail to complete the last set of 6 reps or do i add the drop set if i do the set even if i struggle but manage to complete it in good form?