9-12 Week workouts
- Thread starter Mr-White
- Start date
Sticking to a workout/diet routine isn't the hard part for me, it's working out the workout/diet routine, which is why I like the idea of having it already layed out like these programs.
MW
Based on your original question, I wonder... 
Or you could ask one of the many guys on here who probably know as much or more than those to whom you linked?
Post up your particulars, injuries, goals and approximate time available to work out, as well as whether you have access to real weights, or machines, and I'm sure they won't mind helping.
Or you could ask one of the many guys on here who probably know as much or more than those to whom you linked?
Post up your particulars, injuries, goals and approximate time available to work out, as well as whether you have access to real weights, or machines, and I'm sure they won't mind helping.
Lol... That Dorian yates knows nothing about training!
Really? Who suggested that?
Besides, Dorian's results were achieved with a 'unique' approach which wouldn't be suited to a lot of people.
Associate
- Joined
- 10 Mar 2009
- Posts
- 1,398
- Location
- Newark
I have learned several things over the years from lifting, some important ones, and some less so. But one important thing i have learned is this, What works very well for one person, might not work well for you. Fit a routine around what movements you get a good contraction from, and that you feel the most, for instance i get nothing at all from skull crushers so i do over head tricep work with the bar and pull down/dips
But the most important thing for building strength and muscle is not the actual workout like most seem to believe, but what you put into your body and how much.
But the most important thing for building strength and muscle is not the actual workout like most seem to believe, but what you put into your body and how much.
I'm looking at Kris Gethin's program
I need to lose some body fat and gain more muscle. With my routine I've currently plateaued, over the last year I've gone from 74kg to 82kg.
MW
I need to lose some body fat and gain more muscle. With my routine I've currently plateaued, over the last year I've gone from 74kg to 82kg.
MW
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Soldato
- Joined
- 18 Oct 2002
- Posts
- 12,050
- Location
- Manchester
Choose something completely different from what you've been doing. If you've been doing a spilt routine then change to full body workouts. If you've been lifting heavy 5 reps then go for 10-15 reps. If doing lots of volume change to lower volume, etc, etc.
This is what I'm planning on doing and why I was tempted by Jim Stoppani's program. Currently I do 4 sets of 8 reps.
You should be able to see the workout routine, diet and supplements as well as the daily videos. Which program are you trying to look at ?
MW
Tbh I didn't look very hard
I'll have a browse later.
I'm not a member/signed up to anything, there is a part where it asks if you want to sign up but there's link underneath that allows you to skip it.
MW
Stocked up on supplements 
Multi-vitamins
Omega 3, 6, 9
Whey protein (chocolate & unflavoured)
Casein protein
BCAA
Creatine
Beta Alanine
A couple of these I've not taken before so i'm interested to see what the results are like
I'm still working on the diet and workout. I plan to start in about 10 days time.
MW
Multi-vitamins
Omega 3, 6, 9
Whey protein (chocolate & unflavoured)
Casein protein
BCAA
Creatine
Beta Alanine
A couple of these I've not taken before so i'm interested to see what the results are like
I'm still working on the diet and workout. I plan to start in about 10 days time.
MW
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Whatever you do, dose your beta alanine at between 10-20mg/kg bw, and keep the total as close to 1g/serving as possible. Otherwise, it will wind up giving you parasthesia (tingling sensation in the lips and fingers, and itchy skin) and then end up in your urine without helping.
Take it 5/6 time a day mixed with a drink of some sort.
Creatine can be loaded @ 20g/day, followed by maintenance at 5g/day: there is a lot of arguing over what the best protocol is, but evidence normally suggests at least 10 weeks at 5g/day for a difference in weight gain and power output. Provided you take it with carbs and a bucketload of water.
BCAAs will do you better when cutting, but won't harm you when not.
Good luck with it, and may the gains be with you.
Take it 5/6 time a day mixed with a drink of some sort.
Creatine can be loaded @ 20g/day, followed by maintenance at 5g/day: there is a lot of arguing over what the best protocol is, but evidence normally suggests at least 10 weeks at 5g/day for a difference in weight gain and power output. Provided you take it with carbs and a bucketload of water.
BCAAs will do you better when cutting, but won't harm you when not.
Good luck with it, and may the gains be with you.
I weigh 82kg so that would give me between 8-16g a day.
The creatine packaging suggests I take it for 5-6 weeks before stopping for 1-2 weeks. What would be the problems if I exceeded this ?
With sumplements i've not taken before I usually start low and increase the dosage to test my bodys reaction to it.
I tried the bedtime extreme (casein) last night, it's slightly more gritty than the whey but I woke up this morning with more energy
MW
The creatine packaging suggests I take it for 5-6 weeks before stopping for 1-2 weeks. What would be the problems if I exceeded this ?
With sumplements i've not taken before I usually start low and increase the dosage to test my bodys reaction to it.
I tried the bedtime extreme (casein) last night, it's slightly more gritty than the whey but I woke up this morning with more energy
MW
Really? 10mg * 82 = 820mg... *5 = 4.1g/day assuming 10mg/kg dose rate, 5 times a day...?
The research for beta alanine works on athletes in that range, and works out at around 1g per dose (5/6 a day). Increasing beyond this ramps up the chances of parasthesia as well as the percentage that disappears straight through your kidneys: at 10mg/kg, this averages out at 1%, with 20mg/kg going up to 6%, etc.
As long as you keep your dose as close to 1g a serving, and spread them across your day, you'll et te most efficient buildup of carnosine.
Creatine is different (obviously). The instructions you outlined are the 'load-maintenance' phases which are known to work. The reason rest is prescribed is ecause of the requirements for water, etc. and needing to give the body a break. Practically, I go for a 5/7g a day dose rate forever, and skip the rest phase entirely. But I don't suffer from the side effects occasionally associated with creatine consumption, so am lucky.
As it helps muscle storage of carbohydrate (glycogen), it will also increase water retention, with muscles also looking bigger = awesome, with the added bonus of helping squeeze out those extra reps during training.
The research for beta alanine works on athletes in that range, and works out at around 1g per dose (5/6 a day). Increasing beyond this ramps up the chances of parasthesia as well as the percentage that disappears straight through your kidneys: at 10mg/kg, this averages out at 1%, with 20mg/kg going up to 6%, etc.
As long as you keep your dose as close to 1g a serving, and spread them across your day, you'll et te most efficient buildup of carnosine.
Creatine is different (obviously). The instructions you outlined are the 'load-maintenance' phases which are known to work. The reason rest is prescribed is ecause of the requirements for water, etc. and needing to give the body a break. Practically, I go for a 5/7g a day dose rate forever, and skip the rest phase entirely. But I don't suffer from the side effects occasionally associated with creatine consumption, so am lucky.
As it helps muscle storage of carbohydrate (glycogen), it will also increase water retention, with muscles also looking bigger = awesome, with the added bonus of helping squeeze out those extra reps during training.
