ok i find it too hard to follow my workout plan. Does a workout plan really help that much in improving ur mass. Or is it just a thing that it will prevent u from injury. Right now im just doing 3 days upperbody and 1 day lower per week. Because i really need to work on my upper body. AND PLUS can someone recommend me a couple exercises that will give me huge shoulders and i got skinny wrists and i find it embarassing how do i improve on that.
Question about Workout plan and more
You don't really give enough information here to help formulate a good workout routine - but the basics are usually the same for everyone. Why not read the article "Basics of Bigness" in the archives posted by HelmsmaN. That would be a good place to start. Also, go to www.bodybuilding.com and search through the routines there.
Most of all keep it simple - peform a few basic exercises seeking to increase the poundages you lift, and be consistent. Alternate upper and lower body workouts - when you get big all over, your upper body will get big. Look at guys who are squatting with 500 pounds and see if they are big in the upper body - in order to put 500 pounds on your shoulders and hold it there your upper body by necessity will have to be pretty large. Nothing looks worse, in my opinion, than a guy with a over-developed upper body with skinny little legs!
I would drop from 4 workouts/week down to only 2 or 3. Why? Because your body grows when you are out of the gym. Eat steadily throughout the day, good nutritious foods, add some protein shakes, etc.
You could do something like:
Monday - Upper body
Wednesday - Lower Body
Friday - Upper Body
Mondy - Lower body
Wednesday -Upper body
Friday - Lower body
Or even: Monday - Upper Body, Thursday - Lower body.
Notice all the days of rest you are getting between upper and lower body workouts - that is when you rest, eat and grow!
Skinny wrists - you are pretty much stuck with your bone size depending on your age. I believe that sometimes bones can grow into your early or mid-twenties, but in order to increase bone mass you need to perform resistance exercises with weights as you are doing now. I would NOT recommend focusing on your wrists, forearms or upper arms at this point. Work on the basic exercises, Squats, Bench Press, Overhead Press, Deadlifts, Rows, Chin-ups and every so often you can throw in a few arm exercises - until you gain mass and size - when your chest, legs, and back grow, your arms will grow also.
Big shoulders means putting up a big overhead press. Stand up or sit on a bench - push the weight from just below your chin to overhead - 2 to 3 sets of 8-12 reps. Work up to 75% of your bodyweight for 6 reps or so and your shoulders will be plenty big. Forget the "isolation" exercises like flyes, etc - you want size at this point - after you get some size then you can worry about "definition".
Hope this helps.
does a workout plan help you get bigger or is it a thing that just helps prevent injury. i have a real hard time being consistent. Other days im just too lazy to go to the gym. Other days i want to. And other days sumthing is happening and i can't go. But if it helps you increase size i will try harder.
I've designed my routine around a push and pull scheme, meaning one day I work my chest and triceps out due to these exercises requiring the push movement whilst the following day I adopt the pull movement (shoulders and back). The following day I work every muscle group in my legs and two days after the legs I work my biceps (seeing as back uses it as a supporter its kinda ripped).Just check this website out: http://www.exrx.net/Lists/Directory.htmlWhen I first started out I also had alot of questions on my routine, and to be honest even though the experienced bunch on this site offered me a routine I didnt realy take to it very well. Therefore I designed the routine so that I not only found it easier to do but funner, also.Oh, and if you're finding that you don't want to go to the gym due to laziness, I suggest seriously thinking about what it is you intend on gaining through the gym. Because to be honest, if you slack a few days and then eventually go in and do 50% of your maximum, you had as might as quit because it takes dedication.That being said, once you get into it, you'll come to enjoy it and you eventually you won't be able to wait until the next session - atleast thats what I found.
asd... -Just to expand on Fitness Fanatics post - A workout plan is like any other discipline/hobby/interest in life that you want to learn and get better at. If you take up the violin you need to perform certain types of finger exercises, play scales to learn the keyboard and how to stroke the bow, etc. And then you would have to practice consistently to get better at it. Just picking it up every so often and playing aimlessly might be okay and provide some enjoyment but would not lead to much improvement and hence the ability to play more complicated pieces of music. The same is true with an exercise plan.I am assuming that by "plan" you mean having a set list of exercises for how many reps and sets you intend to perform on any given day, along with the intention of improving in each exercise by either adding a rep or two (in strict form) or a few pounds when possible - this leads to improvement over a period of time. In order to "get big" you need to lift heavier poundages relative to what you are currently lifting. If you go to the gym and just train haphazardly with no real plan or goals then why bother? Persistence, progression, consistency - these are keys to improving in any discipline.Will a workout plan help you "get big"? Well, not in and of itself. A plan is just a guide that might need to adjusted up or down depending on how you feel on a particular training day. It is HARD WORK, EFFORT and CONSISTENCY in the basic lifts, seeking to add reps/pounds when possible and then resting and eating that makes you get big.Possibly there is a reason you are not motivated to go the gym - of course "something comes up" - and that is just life - but as FF wisely said if something comes up too often, why bother? Do you know that you can get a very good workout in 1/2 hour or even less? Can you afford 1/2 hour 2 or 3 times/week?Why not test yourself next time in the gym and then list the poundages you are currently capapble of lifting in the Squat, Bench Press, Deadlift and Military Press for 5 reps in good form. Get a little notebook and write down the exercise, poundage, sets and reps, the date and time and notes about the workout - this helps you to see where you have been and where you want to go. Pick the days of the week - you only need 2 or 3 at most - that you will almost never miss - and then seek to improve your lifts by 10% each? If this sounds good let us know and we can try to help you develop a plan that maybe you can stick with. When you have goals and support sometimes it is easier to stay motivated.
Yes your routine matters and I'm assuming you want to work out your upper body more because people see your uper body more often. You really want to work out your legs and other parts of your body throughout your routine. If you focus on a full body working it will increase your bodies testosterone levels and will increase your whole bodies mass faster as long as you stick to your program.about the small wrists. I used to be self consious about my skinny body and I would try to avoid wearing short sleeves whenever i could (because i have boney skinny wrists and arms). What I'm getting at is once I actually started working out steadily my arm muscles got much bigger (not just my arms) but what i'm getting at is I am no longer self consious about being skinny. It actually makes your muscles look so much more noticable and ripped, when you have a low body fat. No one will be thinking of your skinny wrists and think of it as somthing bad. They will see your thin wrists that turn into big muscles down your arm and you will be happy to show them off when you care. And remember the most important thing about starting your workout plan is to stick with it because if you cheat your only cheating yourself. Also if you have a problem with consistantly going to the gym it may be easier for you if you invest in a set of weights and a bench for use at home. Consistancy will be key for good results, but Be assured that the results will soon come.I'd also like to back up what middleman said ( about keeping a journal of your progress lifting is one of the best ways to motivate your self. When you look at your log and see how steadily you've been getting stronger it is very satisfying.Goodluck, and take care of yourself
is it okay to space it out? because normally i do likemonday- upper body lower body tuesday - upper body lower bodyetc, about an hour of upper body and half an hour of lower body should i alternate, doing half an hour for each and take the weekend off?
What you're doing is basically circuit training. While having its purposes, it won't give you the same results of size and strength that you get from focusing on specific muscle groups on certain days and doing them. I spent most of my time weightlifting doing circuit training. It's a more effective tool for developing endurance, especially if you encorporate mixed cardio and weights through the workout. It's most effectively done with minimial rest between sets. The question is, what are your goals? You could do circuit training for a few weeks, then switch to routine involving focusing on specific areas on specific days just to switch up the routine and train your muscles in different ways. So long as you're not training for a specific goal, or even in many cases if you are, switching up your routine is usually a good thing.Now, you should definitely be giving yourself at least a couple days of rest per week. Just be sure not to repeat the same exercises too many times a week, because the normal principles of giving muscles time to rest still applies. Circuit training tends to be quicker to recover from because it doesn't pound specific groups on a single day, but you still need to give your body time to rest.