ShapeFit.com

[romiel]

hello, i am new to the forum so nice to meet you all

i have some question and i hope i can find answers from people who actualy tried and saw the results

i used to weightlifting for a year now

Q1: should i rest for a day between each workout day? (i do 1 muscle workout everyday, for example: chest > biecips > tricips etc)

Q2: 8-12 reps better than 3-5 reps (heavy weights) for bodymass?

Q3: should i do 2-3 sets or 3-4 sets for mass?

Q4: should i do 3-4 routines per muscle or as much as i can?

Q5: is there a routines for mass and others for shaping? if so then should i do both or select to do mass or shaping?

thanks for your time reading the post

[swanso5]

1 - full body workouts are better

2 - yes but depends on how many sets you do...as long as your total rep count per muscle is 24 - 50, you'll gain muscle

3 - probably 3 - 4 depending on your work capacity

4 - i asume you mean exercises and no 1 exercise per muscle is enough if going with full body

5 - no...you can't "shape" a muscle it's genetic

[romiel]

thanks for your help

but can you please tell me more about full body workout? and what

exercises are better to do?

[swanso5]

basically just train the whole body each workout but not each muscle individually or you'd be there for 5 hours...this is wehy you want to use efficient exercises that train a lot of muscles at one time such as squats, deadlifts, roes, pull / chin ups, bench presses and shoulder presses

something like this training mon - wed - fri each week:

• Monday: 4x6 with your 8RM for the front squat, wide grip pull-up, dip, and power clean.

• Wednesday: 3x9 with your 11RM for the deadlift, one-arm row, bench press, and overhead press.

• Friday: 3x12 with your 14RM for the Bulgarian split squat, chin-up, decline bench press, and one arm snatch.

focus on increasing the load / wt each workout...you'll see that it tells what wt to use (8rm etc) meaning use a wt that you can do 8 perfect reps with which should enable you to get all sets and reps for as few workouts befopre the wt increases catch up with you but is a very important point so as not to overtrain

just something to add, calorie intake is the difference between getting big and not

[romiel]

ok i got it but i have two problems with what you suggested for me to do.
my bench allow me to do normal bench press and incline bench press but not the decline bench press, and i can no do chin ups becouse i dont have anything to hang on it (i train at home not gym)

well here is something i suggested to myself i know it have many errors so i need help to edit/change it.

mon: front squad, dips, power clean, and maybe shoulder fly.

wed: deadlifts, one-arm row, bench press, overhead press and maybe hammer curl.

fri: lunges, incline bench press, one-arm snatch and maybe iron crosses and bench dips.

i am 22 years old male, 171 c.m height and 62kg weight.
what about abs? i want to make my abs pop up so shoud i train them twice a week in free days?

[swanso5]

do this instead:

mon - front squat, wide pulldowns or pullovers, dips, cleans

wed - deads, db row, bench, oh

fri - sl squats, close pulldown or 1 db pullover, incline bench, sa snatch

with chins / pull ups, you can do these without a bar that's overhead...if your bar is at waist to shouldeer type level you can do them on that with your feet on a chair like a tricep bench dip but if not, do bent over barbell row on mon, pullovers on wed and db rows on fri with evreything else the same

[romiel]

thanks alot

i will do this for 4-6 weeks and see the results.

[mm]

[swanso5]

yes but pilates does stretch muscles which would work on your posture and when that it perfoect you may look slimmer as everything is balanced without big legs, big chest, no back etc