Bodybuilding Training http://forums.british-bodybuilding.co.uk/ http://www.eblah.com en problem on weekend days http://forums.british-bodybuilding.co.uk/m-1215278922/ http://forums.british-bodybuilding.co.uk/m-1215278922/#num1
thankz ]]> Sat, 5 Jul 2008 18:28:42 moh critique my diet http://forums.british-bodybuilding.co.uk/m-1215160919/ http://forums.british-bodybuilding.co.uk/m-1215160919/#num1
8.00am - Cardio 30 min (300 calories burnt)
8.45am - 40g protein from whey BSN sytha 6, 40g carbs from oats drunk
11.15am - 40g protein from whey BSN sytha 6, 1 banana + handful mixed nuts
1.45pm - Chicken breast or tuna tin, 40g carbs from wholegrain rice + tables spoon udoc choice + green veg
4.15pm - As above
6:00pm - workout (which is best 2 follows? compund traing + 20min of cardio or a fat loss program + 20min cardio?  http://www.forums.british-bodybuilding.co.uk/m-1214765091/
7.15pm cnp pro recovery
7:35pm - BSN sytha 6 20 mins later
8:45pm chicken beast or tuna tin with 40g of broclli or mixed green veg  
11:00pm - protien shake BSN sytha 6 + green apple + udoc chocie or mixed nuts
11:30pm - sleep

cheers]]> Fri, 4 Jul 2008 09:41:59 Dawain Chambers first timer, just started traing, (with pictures) http://forums.british-bodybuilding.co.uk/m-1214873523/ http://forums.british-bodybuilding.co.uk/m-1214873523/#num1
Quoted from Cal


ok so im eating 5 meals a day, similar to this:

9: porridge, banana, wholemeal toast with honey
11:large yogurt, apple, 3 boiled eggs
1: sandwich (wholemeal bread, salad, meat) tin of tuna
3:weight gainer, pint of milk

6:my evening routine: 30minute weights session every evening followed by an intensive 30min circuit training routine

7:evening family meal (normally includes meat and vegetables)

12pm I go for a 4miles run before bed, (iv done this on and off for the last year but done it every day for the last month)




Your diet does need alot of work. Your diet list should be trying to consume around 2hrs 30mins.
And within an hour of working out your body will need a good source of protein and carbs
Thus when your workout is complete, you will need a protein shake which gets the protein into your system quick then followed by a good balanced protein/carb/veg meal 45-1hr later.

So cardio switch to morning if you can. thats before beakfast. Then work on the times after that. You should look to consume protein 30mins before sleep also.

Try get in plenty of green veg in your diet and keep the food good.
List what workouts your doing.. the ideal soultion would be joining a gym so you can get a full workout. As getting what you need for home use is very expensive.

]]> Tue, 1 Jul 2008 01:52:03 Cal Exercise per muscle group? http://forums.british-bodybuilding.co.uk/m-1214838212/ http://forums.british-bodybuilding.co.uk/m-1214838212/#num1 I have posted a few times on the supplement forums and thought I would fire a quick question about training.

I train 4 to 5 times a week and have recently started to ensure that I get my body parts split into different groups for different days
(ie: tonight its back and triceps - tomorrow biceps and chest etc etc)

I just wondered what peoples thoughts are on the number of exercises per body part per session - on my chest days I have been doing
Incline, flat, decline then maybe some flys as well if I have time.
Alot of people seem to recommend adding on Cable Cross overs etc as well .... is this not over training?

I am doing my back tonight - I will do some seated rows, bent over rows, pull ups.... Is this right or should I be taking the body part to
complete failure with as many different exercises as possible?

Thanks in advance for your comments.]]> Mon, 30 Jun 2008 16:03:32 WillowUK training routine help required http://forums.british-bodybuilding.co.uk/m-1214765091/ http://forums.british-bodybuilding.co.uk/m-1214765091/#num1
Compound Exercises
Perform low intensity cardio every morning 4 30min (lose 300 calories) and after weight training session 4 up to 20min .

Monday - Chest & Triceps
Chest
Exercise    Sets       Reps
Barbell Bench Press 4 12
Incline Dumbbell Bench Press 4 10
Triceps
Exercise Sets Reps
Close Grip Bench Press 4 8
Dips 4 MAX

Tuesday - Legs & Abs
Legs
Exercise      Sets      Reps
Deep Squats 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6
Dumbbell Lunges 4 8 each leg
Abs
Exercise    Sets     Reps
Lying Crunch with Leg Raise 5 20

Increase weight on each set of squats and deadlifts
Crunch: Lay on the floor, holding a small weight above the head. Bring legs and arms up until they almost touch. Slowly lower down to 1 inch of the floor

Wednesday: Rest Day

Thursday - Back & Biceps
Back
Exercise      Sets     Reps
Wide Grip Pullup 4 12
Chin Ups 4 10
Bent Over Barbell Rows 4 12
Cable row 4 10
  
Friday - Shoulders, Traps & Abs
Shoulders/traps
Exercise    Sets       Reps
Military Press 4 12,10,8,6
Alternate Arm Seated Dumbbell Press 4 10
Shrugs 4 8
Upright rows 4 12
Abs
Exercise     Sets       Reps
Bicycle Floor Ab Crunch 5 20

Sat and Sun - Rest

Or this routine:

Perform low intensity cardio every day, morning working up to 30+ minutes each session and after weight training session 4 up to 20min +
Abdominals performed after each training session.
Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs.
First two sets on each body part is a warm up set indicated by * are warmup sets
Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
45 seconds rest between sets unless indicated.

Monday: Shoulders & Triceps  
Shoulders:
Seated Dumbbell Press - (15, 12*) 4 sets of 12, 10, 8, 8
Tri Set x 3 (see notes):
Dumbbell Lateral Raise - 3 sets of 10-12
Dumbbell Reverse Fly - 3 sets of 10-12
Dumbbell Shrugs - 3 sets of 10-12
Triceps:
EZ Bar Close Grip Bench - (15, 12*) 4 sets of 12, 10, 8, 8
Tri Set x 3 (see notes):
Dumbbell Kickbacks - 3 sets of 10-12
Overhead Rope Extension - 3 sets of 10-12
Narrow Grip Pushups - 3 sets to failure
Notes:
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Tuesday: Back  
Reverse Grip Bent Over Row (15*, 12*) 4 sets of 12, 10, 8, 8
Tri Set x 3 (see notes):
Wide Grip Pull Down - 3 sets of 10-12
1 Arm Cable Row - 3 sets of 8
Hyper Extensions - 3 sets of 12-15
Notes:
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Wednesday: Rest day  

Thursday: Chest & Biceps  
Chest:
Incline Dumbbell Press - (15-12*) 4 sets of 12, 8, 8, 8
Tri Set x 3 (see notes):
Pec Dec - 3 sets of 10-12
Dumbbell Flys - 3 sets of 10-12
Push Ups - 3 sets to failure
Biceps:
Dumbbell Curl - (15, 12*) 4 sets of 12, 10, 8, 8
Tri Set x 3 (see notes):
EZ Bar Curl - 3 sets of 10-12
Dumbbell Reverse Curl - 3 sets of 10-12
Rope Curl - 3 sets of 10-12
Notes:
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Friday: Legs & Calves  
Quads:
Squats - (15-12*) 5 sets of 12, 10, 8, 8, 8
Tri Set x 3 (see notes):
Wall Squat - 3 sets of 12-15
Leg Extension - 3 sets of 12-15
Sissy Squat - 3 sets of 20-25
Hamstrings:
Leg Curls - (12-15*) 4 sets of 12, 10, 10, 10
Straight Leg Deadlifts - 3 sets of 15, 12, 10
Calves:
Seated Calf Raise - (10-12*) 3 sets of 12, 10, 10
Standing Calf Raise - 3 sets of 20, 15, 15
Notes:
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.
Wall Squats are performed with back against a wall or door, feet placed approx 2 foot in front.

sat and sun - rest day


is it essential 2 perform cardio 4 40min every day except 4 rest days, if so does it have 2 be 65%, cuz i was told it has 2 be a moderate paste where the heart rate is at 120, but if it is at 65% then on my treadmill in the gym my heart rate has 2 be 146 i would be running is this not 2 high and would i be losing muscle rather then fat, am i right plz correct? ]]> Sun, 29 Jun 2008 19:44:51 Dawain Chambers