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post #1002 of (permalink) Old 05-25-2010, 10:03 AM
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Re: Workout/Staying in Shape Thread

Originally Posted by Sticksy View Post
You can't lose fat from a particular spot. Doing exercises to strengthen your core is a good thing as it can prevent postural problems and the like but you can't just do your abs, a little bit of cardio and expect to be ripped. Its just not going to happen.
So what do you suggest that I should do?

Originally Posted by Sticksy View Post
Biceps and triceps are pretty small muscles in relation to your body anyway, focusing on getting big arms is such a douchebag way of thinking. You're not going to gain a large amount of muscle mass if you're not working much on your chest, back etc.
Yes, I agree with that but that doesn't mean I shouldn't workout my arms just as hard. I usually do Chest, Shoulders & Triceps, Back & Biceps and Legs on separate days. It's just that I can see gains everywhere but my arms take ages. I have only put on 1/2 an inch since about 6 months! Is this normal, considering that I go gym 4 times a week?
Originally Posted by Sticksy View Post

How're you going in terms of nutrition? A good diet is essential if you want to bulk.
My nutrition is fine, I get 200 grams of protein in. Here is what I am doing at the moment;

Breakfast: 6 eggs, 2 wholemeal breads, oatmeal shake (250l of milk, 1 table spoon of peanut butter, 1 cup oatmeal, protein powder).

SNACK: Shake

Lunch: Whatever my mum made :P

SNACK: Shake

Dinner: Brown or white rice, with fish or chicken

on a workout day the dinner would come after my post workout meal which is usually a shake and pasta chicken or a shake and a baby chicken. By the way, does anyone know how much protein there is in a baby chicken?

The shake that I take is BSN True Mass. I have only been using it for 2 weeks and I am seeing really good gains with that. It's even made me stronger on my lifts.

Originally Posted by Sticksy View Post
Also how many reps do you do in each set? Do you focus any time on any other exercises than the 3 you mentioned?
The reps are usually 15, 12, 10, 8, and sometimes 6. Sometimes, if I am strong I'll do 12-15 reps on the first few sets but I'll simply keep going up in weight until I get to a point where I reach failure after 6 reps. As a rule of thumb I always try to do as many reps as I can do, if I can do 15 then I'll just put the weight back because it is way too easy. I would simply keep going up on weight until I can't handle it anymore and the next time I am in I'll start 5kg heavier than the time before.

I focus on a lot of different exercises, the three I mentioned are the bulking ones though that I can't do without.

Should I post my workout routine?

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