Sugashane Posted September 20, 2018 Share Posted September 20, 2018 (edited) 6 hours ago, LETSGOBROWNIES said: +1 on TrueNutrition if you need to supplement. Don’t underestimate blends either. Whey/casein blend is the bees knees iyam. I just get the WPI and casein seperately, working my way through flavors. I haven't tried the blends yet. The only thing I haven't liked is the beef protein. Texture was just horrible. Lol Edited September 20, 2018 by Sugashane Quote Link to comment Share on other sites More sharing options...
Tetsujin Posted September 20, 2018 Share Posted September 20, 2018 On 9/19/2018 at 9:54 AM, Fl0nkerton said: Gym noob here. I've been lifting 3-4x a week since May for about an hour a day. Ex: Monday - Chest / Tuesday - Abs + Legs / Wednesday -Off / Thursday - Bi's + Tri's / Friday - Back + Shoulders I'm trying to gain weight; up to 165 from about 145 in December. Currently eating anything and everything high in protein for 3 meals a day. I purchased Protein Powder (20g / scoop) and BCAAS (7g / scoop) Should I look into buying any other supplements? I've considered mass gainer, but I'm not so good at chugging poor tasting protein shakes 3x a day lol. Definitely get rid of the bis'/tri's day. Do more back + legs. Add bi's to the end of the back workout. Add tri's to the end of the chest workout M: Chest/Abs/ TRI'S T: Back/Legs/BI'S W: OFF R: Back/Shoulders/BI'S/TRI'S F: Legs/Abs Quote Link to comment Share on other sites More sharing options...
LETSGOBROWNIES Posted September 20, 2018 Share Posted September 20, 2018 40 minutes ago, freak_of_nature said: Definitely get rid of the bis'/tri's day. Do more back + legs. Add bi's to the end of the back workout. Add tri's to the end of the chest workout Yeah if you’re doing work on your back and chest, your bi’s and tri’s shouldn’t need much. Quote Link to comment Share on other sites More sharing options...
Fresh Prince Posted September 20, 2018 Share Posted September 20, 2018 1 hour ago, freak_of_nature said: Definitely get rid of the bis'/tri's day. Do more back + legs. Add bi's to the end of the back workout. Add tri's to the end of the chest workout M: Chest/Abs/ TRI'S T: Back/Legs/BI'S W: OFF R: Back/Shoulders/BI'S/TRI'S F: Legs/Abs So would you take Saturday and Sunday off as well? Quote Link to comment Share on other sites More sharing options...
Tetsujin Posted September 20, 2018 Share Posted September 20, 2018 6 minutes ago, Fresh Prince said: So would you take Saturday and Sunday off as well? I was just basing it off of the existing MTRF schedule. Quote Link to comment Share on other sites More sharing options...
LETSGOBROWNIES Posted September 20, 2018 Share Posted September 20, 2018 23 minutes ago, Fresh Prince said: So would you take Saturday and Sunday off as well? 4 days a week is plenty, pick whatever days you like. Quote Link to comment Share on other sites More sharing options...
Fresh Prince Posted September 20, 2018 Share Posted September 20, 2018 27 minutes ago, LETSGOBROWNIES said: 4 days a week is plenty, pick whatever days you like. Ok thanks, thought about doing 5 days but if 4 is good would rather have an extra day of not going lol. I will try that rotation out and see how it goes. Quote Link to comment Share on other sites More sharing options...
Fl0nkerton Posted September 21, 2018 Share Posted September 21, 2018 On 9/19/2018 at 4:06 PM, LETSGOBROWNIES said: @Fl0nkerton As I mentioned earlier in the thread I have a buddy I grew up with who has a YouTube channel and will pimp his stuff whenever I can becaue I know he knows what he’s talking about and he uses a lot of evidence based research as well as personal experience. He got me off the “bro splits” a while ago. Luckily I had given up the absurd volume years ago, but this was still a step in the right direction. Less aches and pains, solid results, etc. Here’s a good video to start with if you’re interested. Very cool dude. Lots of helpful stuff in here that I'll keep in mind. Thanks! Congrats on the W last night, btw. Quote Link to comment Share on other sites More sharing options...
Fl0nkerton Posted September 21, 2018 Share Posted September 21, 2018 20 hours ago, freak_of_nature said: Definitely get rid of the bis'/tri's day. Do more back + legs. Add bi's to the end of the back workout. Add tri's to the end of the chest workout M: Chest/Abs/ TRI'S T: Back/Legs/BI'S W: OFF R: Back/Shoulders/BI'S/TRI'S F: Legs/Abs Gotcha, ok. So what Bi's and Tri's exercises do you recommend adding at the end? Quote Link to comment Share on other sites More sharing options...
Tetsujin Posted September 21, 2018 Share Posted September 21, 2018 7 minutes ago, Fl0nkerton said: Gotcha, ok. So what Bi's and Tri's exercises do you recommend adding at the end? I'd do decline dumbbell triceps extension and cable pulldowns for tri's. The 2 biggest parts of your tri's are the long head and short (lateral) head. You want to hit both. For Bi's, incline DB hammer curls, then either a standard BB curl or preacher curl. (or just try to curl the olympic bar as many times with short pauses until you'e completely fatigued.) Quote Link to comment Share on other sites More sharing options...
LETSGOBROWNIES Posted September 21, 2018 Share Posted September 21, 2018 17 minutes ago, Fl0nkerton said: Very cool dude. Lots of helpful stuff in here that I'll keep in mind. Thanks! Congrats on the W last night, btw. Out of likes, but thanks man! It was a looooooong time coming lol 1 Quote Link to comment Share on other sites More sharing options...
Heimdallr Posted September 21, 2018 Share Posted September 21, 2018 On 9/19/2018 at 3:06 PM, LETSGOBROWNIES said: @Fl0nkerton Here’s a good video to start with if you’re interested. This is pretty much exactly what I do. I picked out a set of exercises that I thought hit every major area, found the weight where I can do ~20 reps across 3 sets, and every time I go in I do one more rep than last time. Once the reps get pretty high I bump up a weight level. Quote Link to comment Share on other sites More sharing options...
skywindO2 Posted September 21, 2018 Share Posted September 21, 2018 I need my self control back. I used to be so good and then started up some bad habits again. Would love to drop the 25 pounds I've gained back since my initial weight loss. I don't think all of it was unhealthy weight gain and all of my clothes still fit but I'm sure they could fit better too. I blame it on having a better social life now. Quote Link to comment Share on other sites More sharing options...
LETSGOBROWNIES Posted September 21, 2018 Share Posted September 21, 2018 44 minutes ago, Heimdallr said: This is pretty much exactly what I do. I picked out a set of exercises that I thought hit every major area, found the weight where I can do ~20 reps across 3 sets, and every time I go in I do one more rep than last time. Once the reps get pretty high I bump up a weight level. It’s a great way to do things. Allows for consistent progression while minimizing injury risk. Quote Link to comment Share on other sites More sharing options...
LETSGOBROWNIES Posted September 21, 2018 Share Posted September 21, 2018 16 minutes ago, skywindO2 said: I need my self control back. I used to be so good and then started up some bad habits again. Would love to drop the 25 pounds I've gained back since my initial weight loss. I don't think all of it was unhealthy weight gain and all of my clothes still fit but I'm sure they could fit better too. I blame it on having a better social life now. Just gotta find balance. The way I do it is Sunday through Friday I eat right, exercise, etc. Saturday is my day to drink some beers, eat some good food, etc. it works for me. Just gotta find something that works for you. Quote Link to comment Share on other sites More sharing options...
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