Basic trainning question

[jays23]

Hi,
I have some basic trainning question.When making workout, can someone can tell me how much set do I need to do per body parts.

An what is the best way to split my workout(on 2 days, 3 days?)

When should I add some drop sets, supersets, muscle double contraction , pre-exhausting exercice in my workout.

Should I change my workout every 4 weeks?

Thanks

 

[oso0960]

it doesn't matter as long as you have at least 20 sets of dumbbell pronated grip curls. you should really tell us your goals in the first place. since you still go by "body part", you could probably benefit on the 3x5 for a WHILE.

http://forum.bodybuilding.com/showthread.php?t=998224

believe me, you'll get strong, and big if you eat well. plus you'll have a lot of experience with the basic compound movements in the gym.

 

[jays23]

it doesn't matter as long as you have at least 20 sets of dumbbell pronated grip curls. you should really tell us your goals in the first place. since you still go by "body part", you could probably benefit on the 3x5 for a WHILE.

http://forum.bodybuilding.com/showthread.php?t=998224

believe me, you'll get strong, and big if you eat well. plus you'll have a lot of experience with the basic compound movements in the gym.

My main goal is to gain a lot of mass(+/- 15 pounds) . I want to have the V shape wide shoulder , small waist.For now I'm 5'9 200 lbs 14% BF and eating 3000 cals/day.

About the diet. Do you know some good articles about bulking?

Thanks

 

[Lee]

youre asking the same questions every newbie comes here to ask. do some research on the forums, use the diet forum as well to get an idea of what you should eat.

 

[s8nlilhlpr2]

Hi,
I have some basic trainning question.When making workout, can someone can tell me how much set do I need to do per body parts.

it is currently popular (and effective) to simply use 3 full body workouts per week, focused on increasing your compound lifts.

An what is the best way to split my workout(on 2 days, 3 days?)

Using the above, M, W, F provides adequate stimulus while allowing for recovery.

Using a trad. BB split (still effective, but slower progress) I generally prefer simply alternating days on/days off.

When should I add some drop sets, supersets, muscle double contraction , pre-exhausting exercice in my workout.

Easy answer, you shouldn't. These are "advanced" techniques that are wasted on most people. You are not a pro BB'er dieting down for competition.

Should I change my workout every 4 weeks?

Only if you are not making progress. Change just for the sake of change is pointless. If you are still adding weight to your squats/deadlifts/presses then why would you need a new program? If you are still gaining weight on the scale, obviously it is working.

The ONLY time to change programs IMO, is when something is not working. AKA, not healing enough between workouts, joint pain, injury, accumulated fatigue, lifts not increasing. When any of those (and others) occur, then look over your training log and figure out how to work around it.

 

[StuWard]

"For now I'm 5'9 200 lbs 14% BF and eating 3000 cals/day."

If the 14% is accurate you are already quite large for your height. Yet you're asking basic programming questions. Either you are a natural endomorph and the weight will pile on naturally once you hit the iron or your BF% is actually much higher and you need to cut a few pounds.

Pick a good beginner program like Ripptoe's, learn how to eat cleanly and in time you will learn how to develop the body you want.

 

[jays23]

"For now I'm 5'9 200 lbs 14% BF and eating 3000 cals/day."

If the 14% is accurate you are already quite large for your height. Yet you're asking basic programming questions. Either you are a natural endomorph and the weight will pile on naturally once you hit the iron or your BF% is actually much higher and you need to cut a few pounds.

Pick a good beginner program like Ripptoe's, learn how to eat cleanly and in time you will learn how to develop the body you want.

Hi,
I think I will try the 3 X 5 program and I'm reading the books Burn the Fat, Feed the muscle of Tom Venuto to learn some tips about dieting. My ratio is Carb:50% , Protein 30% fats 20% for the moments. For a 3 X 5 program , do you think my schedule should be 1 on /1 off for trainning to be sure to recover?