Muscle Builders: Tell Me Your Routine!

ChappyEight · July 2012

Bump.

hypallage · July 2012

I've been doing New Rules of Lifting for Women, it's a well written book, great for beginners and gives you a six month routine to follow. It also suggests an eating plan. If you like routines it is a great place to start. There is a group on here - have a look for more info.

(group might be abbreviated to NROLW)

AnvilHead · July 2012

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

This is the routine I'm currently using (with a couple of small modifications). Starting the 4th week of it next week and like it better than any routine I've ever used in the past. The principles behind it make a lot of sense.

MMarvelous · July 2012

Bump

zombilishious · July 2012

I do NROLW and love it, especially the looks I get from the barbie weight women. Stronglifts 5x5 is also a good place to get started. I've also got about 20lbs to lose, and weight lifting has definitely slowed down the weight loss, but I've lost a crapload of inches everywhere :happy:

Determinednoob · July 2012

I know I'll probably get crucified on this forum, but in my OPINION, NROL4W, is not AS good as a regular beginner strength program. It introduces too many exercises too quickly, uses weaker or in some cases more advanced versions of some lifts, has you doing 3 work sets of deadlifts which is too much when you get your working weight up, changes the routine you do at arbitrary preset times when the real time to change a routine is when it stops working after proper resets\deloads, employs supersets which is not really needed for beginners, some muscle groups being overlooked in some phases.

Now this IS based on someone's training log from 2008. I don't know of the routines have been updated at all since then.

GPSHEALTHCOACHING · July 2012

Bump for later read.....

usera1365 · July 2012

Bump

captawesome · July 2012

Bump! For when I have the chance to read

Sarauk2sf · July 2012

Tagging for the earlier links

TurtleRunnerNC · July 2012

Bump

dward2011 · July 2012

tag

kokaneesailor · July 2012

bump

relly1008 · July 2012

bump!

LaurnWhit · July 2012

I am interested in it too. I have purchased Mens Health Ultimate Dumbbell Guide and Mens Health Home Workout Bible off of Amazon for cheap. They have some really good workouts if you don't have a gym membership.

ButterflyJourney · July 2012

Monday/Wednesday/Friday. an hour of cardio (Spin or step mill) followed by 500 situps and reverse crunches. tuesday and thursday are hard core for me. An hour plus for weight training with a trainer; and 45-60 minutes cardio (Like stepmill).I love routines. LOVE THEM! So I was wondering what kind of a routine you do throughout the week, Monday to Sunday. I haven't been really hardcore into the weightlifting and just kindof did an overall cardio/strength training routine. Tuesdays and Thursdays are lift until exhaustion days. I love it.

I am at the gym 5-6 days per week. I arrive by 6:00 am and leave by 8:30 a.m. I take XPlode 30-45 minutse before I train. I also take BCAA and Glutamind.

Determinednoob · July 2012

Some links that were ommited for varios reasons

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

http://www.simplyshredded.com/nutrition-expert-alan-aragon-talks-with-simplyshredded-com.html

sjohnny · July 2012

Tagging for the earlier links

Rae6503 · July 2012

I pretty much recommenced StrongLifts 5x5 for beginners. It isn't exactly a "hypertrophy" (muscle building) program. It's a strength program. But I think it's important for beginners to really start with the basic compound moves and build your basic muscles stabilizers ect. Do this for 8 weeks, then switch if you want, and even then you could just switch this ti 3x8 and add in some isolation moves, a make it into splits with the isolations.

http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

rascallycat · July 2012

If you wanna get srs

Training frequency explained http://forum.bodybuilding.com/showthread.php?t=137364463

How NOT to workout http://www.leangains.com/2011/09/*uckarounditis.html You have to replace the * with F

Strength routine that adds some mass and best done on caloric surplus http://forum.bodybuilding.com/showthread.php?t=998224

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

Buy the Starting Strength book and read it either way

Build calves - http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Importance of deloading http://forum.bodybuilding.com/showthread.php?t=121391461

Learn how to eat http://forum.bodybuilding.com/showthread.php?t=121703981

Dispel bull**** http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Track food http://www.myfitnesspal.com/

Buy a food scale ~30 bucks for a digital

More on nutrient timing - http://forum.bodybuilding.com/showthread.php?t=123915821

Post workout nutrition - http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

More advanced nutrition
Insulin - http://www.bodyrecomposition.com/fat-loss/insulin-levels-and-fat-loss-qa.html
Insulin again - http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html
Leptin - http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html Notice the Related Articles link on lower right

Cardio blurb:
Cardio is not a magic fat burner. It does not allow you to lose\keep off fat while gaining muscle. It burns calories like any other activity. If you are trying to lose fat you can do cardio or eat less food, either one. If you are trying to gain muscle, cardio will require that you eat more to gain it (along with hindering muscle recovery if overdone). As for general cardiovascular health, some would argue that it can be maintained just from hard and heavy barbell lifting. If you want to guarantee it, you can simply walk at ~3mph for 10-20 minutes twice per week.

Should I bulk or cut?
If you are asking this question, you are probably a new trainee with some fat but not a lot and likely not a lot of muscle either. As a brand new trainee you can gain muscle and lose fat simultaneously for 3-4 months. After that you will have to pick one or the other and cycle. A good rule of thumb I have seen stated is cut to 10%bf, bulk to 15%bf and repeat until you have the look you want. As for the first 3-4 months, eat at maintenance until your progress stalls (most notably you can no longer increase weight on your lifts). At that time re-evaluate yourself and decide whether you would be happier with less fat or more muscle first.

Supplements
Supplements should only be used if you cannot meet your needs with real food. A multivitamin (still just insurance if you eat properly), fish oil if you don’t eat a lot of fish, protein powder if for some reason you can’t eat enough food, and creatine. Some people say even creatine is a waste, but it does work and is cheap. Just stick with straight creatine monohydrate. Don’t buy anything where it is mixed with extra sugar etc. If you want to go farther, veggie greens powder is another good source of insurance for micronutrient intake. Also GABA has shown some promise, but whatever. Realize that the majority of results comes from lifting, eating, and sleeping.

More on creatine - http://forum.bodybuilding.com/showthread.php?t=112484941

*bump... some great info.. saving to read through later

Muscle Builders: Tell Me Your Routine!

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