Bodybuilding Routines

Question: How can I get protein for my bodybuilding routines when I don't eat non-veg? I am an ectomorph by body type (skinny body type), but I want build myself up through Bodybuilding. The problem is that BB diets have non veg as a major food group, and I am vegetarian, but egg is OK. Protein supplements are very costly, and eggs are artificially produced nowadays so they'd do more harm than good. Plz help...

Answer: take. eggs. milk, meet. vegetable

Question: What training routines do elite bodybuilders use? I've read about training routines in various books and magazines. They mostly just throw in an extra set for the "advanced" bodybuilding routine for a total of maybe 3-4 sets per exercise, each exercise usually once a week. I don't for a moment believe that this is the type of routine an elite bodybuilder is actually using.

Answer: Yup your right. 1) Body Building magazines are a joke. 2) Frequency should be twice a week not once. 3) Sets usually are more than 4, some body builders will do 20 sets for a muscle group(my 5 sets of 4 different exercise though).

Question: How can I make a bodybuilding weightlifting routine? I want to start and make a bodybuilding exercise routine but I don't know what exercise to do each day or how many because they say you need to change up your routine so your muscles wont get used to the same routine and si it can be more fun. Can somebody help ke please!!!!!

Answer: Hi Jose, the one thing you definitely don't want to do is over train your muscles. I'd recommend working out each muscle group no more than twice a week. This will prevent muscle damage and allow sufficient time for your muscles to heal and grow. Here is a sample routine you can implement Day 1 - Chest & Cardio Day 2 - Biceps and Back Day 3 - Cardio and Abs Day 4 - Triceps and forearms Day 5 - Traps and Shoulders Day 6 - Legs, Abs and cardio Day 7 - Rest This is the basic routine I personally use with very good results. What I do to mix up my routine is have an arsenal of different exercises that I can perform for each muscle group, that way each week I pick 3 out at random for each muscle group and go from there. Generally I'll do 3 sets of 8-10 reps for each exercise with a 2 minute break between sets. For example, Day 1 - Chest. I will do something like: Flat Bench press (3 sets of 8-10 reps) Flat Bench dumbell flys (3 sets of 8-10 reps) & Incline Bench press (3 sets of 8-10 reps) And that's it. That workout is done. There is no need to do any more than 3 different exercises per muscle group. More exercises might damage your muscle and any less won't be stressing them enough. I hope this short guide was useful to you. :)

Question: Did Arnold Schwarzenegger follow a Reg Park type bodybuilding routine as a beginner? I'm looking for any information specific to the type of workouts Arnold Schwarzenegger followed from age 15-17. Obviously the beginner program laid out in his Encyclopedia is vastly different from what he actually followed during his formative bodybuilding years. I know that Reg Park was a major inspirational figure for him, so it's likely he followed something similar to what Reg would have endorsed in bodybuilding magazines of the day.

Answer: Arnold idolized Reg, but he was still caught up in the whole Austrian and German way of thinking - Chest and Biceps. In his early days, you could tell from Education of a Bodybuilder that Arnold really just went all out in the gym with no real method.

Question: Can someone give me a bodybuilding routine for a hardgainer? I am a hard gainer, I have a slim physique, and I don't gain weight easily. I need a routine where I go to a gym monday, wednesday and thursday, and I can do stuff like abs, and non equipment based stuff on any other day. Can someone help me?

Answer: I'm slim too. 6'1 and 183 lbs. I lift two days a week and do calisthenics on Fridays. I build my training around the Deadlift and Squat. Incorporate more compound exersises. The secret is lift heavy with low reps and rest more in between workouts; and don't forget to take in enough nutrients, protein and minerals. Remember us hardgainers have to train differently. Lift Heavy and Rest more.

Question: ELOAH(HELLO),Which is better for Kenpo or Mmartial Arts training?Bodybuilding or Powerlifting Routines?

Answer: I would say Martial Art training would be the best. In Kenpo you use quick strikes for atimadation which bodybuilding and power lifting (which powerlifting is part of powerlifting) will not help with but will help you become stronger and an all around better fighter.

Question: Started bodybuilding. How much do I need to eat? I'm 6'2 150 lbs. I get alot of disrespect from people for being tall and skinny, so I've started a bodybuilding routine. How many calories do I need to eat, and how much protein should I take in?

Answer: Try to east at least 4 times per day. Have a big breakfast: eggs, milk meat(fish or beef), take protein shake after work out; have dinner before 8 o clock and take again protein powder before going to bed. Try to eat many calories (eat much rice and pasta, and potatos)

Question: Whats a good bodybuilding routine to follow ? I hit the gym ussually everyday and spend at least 3 hours there. But i dont gain much muscle. I figuere its the way i work out. Is there a certain routine you follow that helps you accumulate muscle and reduce fat ? Iraq- Im mainly concerned about getting larger in my chest/shoulder/traps area

Answer: To build muscle mass...in general...you need to lift heavier weights with fewer reps. The reverse is true to tone your body. I would need more information on what parts of the body you want to "mass" prior to providing more information. Been lifting since 14....now; 53.

Question: Most efficient bodybuilding routine? Hi, ive tried a couple of bodybuilding routines on a 5 day/week plan, but none of them seem to be efficient. Im a 5'8 18 year old male, weighing 140 pounds, I always take 35g protein shakes after my workout, but I need a good proven routine to build my muscles, and abs on a weekly schedule that's easy to follow. Any suggestions for quick and evident muscle building, summer season is 4 months away, I wanna atleast start showing a difference! Thanks!

Answer: #1) Work out six days a week. Do not eat before workout for at least a couple of hours (4-5 better). #2) Do thighs (partial squats, lunges), lower back (stiff-legged dead lift), upper back (bent over rows) one day. #3) Do pecs (push-ups, bench press), shoulders (front, side, and bent over lateral raise), biceps (dumbell curls), triceps (bent over and over head triceps extensions) the next. #4) Alternate these two routines - rest on seventh day. #5) Do calves (calf raises), forearms (wrist curls, reverse wrist curls), abs (sit ups, crunches) every workout. All alternate day exercises should be 3 sets of 8-12 reps. - 1 minute rest between sets. Calves and forearms should be 3-5 sets of 12-15 reps (1 minute rest) Abs should be one set to exhaustion - use weight held behind head to increase resistance. Do stretching/warm-up exercises before and after every workout (this will help prevent injury and maximizes effectiveness). All exercises should be done in the order written down above. (big muscles/groups to smaller - abs last). Do some aerobic exercise every day - 10-15 mins at least - after lifting.

Question: Does doing yoga after my bodybuilding routine make me stronger? If so, how much? By a lot? A little?

Answer: not really, but still do it. what things like yoga do is to tone your muscles. you will not get physically stronger but you will be more defined and "ripped"

Question: A couple of questions about bodybuilding workout routine? How many weight machines should I go on per day? How often should I do cardio? Should I do cardio on the same days I'm doing weight machines, or on rest days? Or should I do cardio almost every day?

Answer: You should do weight routines every other day and cardio in between. Such as Weights: Monday, Wednesday, Friday. Cardio: Tuesdays, Thursdays and Saturdays. Take Sunday off for rest and recuperation. As for how many weight machines each day of resistance workouts that depends on what your goals are, time constraints and the fact that you do not want to overdo it. If what you want is to increase muscle mass then do fewer exercises that will hit the large muscle groups. Then later if you want to get leaner and cut, do more of the exercises that will hit specific muscles.

Question: how can I incorporate cardio into my bodybuilding routine? im trying to build muscle as fast as possible, i weightlift 60 minutes a day and get 200g of protein. my question is how can i get my cardiovascular system in optimum shape as well? i dont want the cardio to effect my muscle gains. should i do cardio in the morning before my workout? or in the evening which is when i usually workout

Answer: coming straight from arnolds mouth. Cardio AFTER a 60 minute workout is key. You need to move and get rid of the latic acid build up inside your muscles as well as keeping your heart pumping strong. For me I have a very fast routine that involves alot of super sets so im always moving around the gym and getting a mini cardio workout while letting the muscle fibers regenerate (2 minute rest in between super sets). keep your water intake high and you should not loose muscle due to cardio your just cutting that extra fat while pumping the heart up. Like I mentioned I Would do cardio right after your workout even if its only 10 hard minutes.

Question: How to turn a weak pathetic nerd to big muscular guy? Good routine to start teenage bodybuilding? HI. I am a weak nerd and I want to turn into a muscular guy by working out and bodybuilding. I am age 13, height 6 foot 6 inches, and 110 pounds. I am a little fat and I have very little muscle, so I want to start bodybuilding and working out to lose my fat and gain muscle. I need a good detailed weekly routine that includes what workouts, reps and sets, and anything else important for me to get muscular.

Answer: Monday- Upper Body Bench Press- Warm Up- 2 sets of 10- reps of light-moderate weight. 1 minute rest between sets 3 sets of 5 reps. Heavy-Moderate weight. 2 minutes rest between sets. Triceps-Close Grip Bench Press- 3x8-10 reps with 1-1.5 minute rest between sets Push Downs-1-2 sets with 8-10- reps 1-1.5 mintues rest. Biceps Curls- Warm Up-2x 12-15. 1 minute rest between sets. 4-5 Sets of 8-10 reps Moderate weight. 1 minte to 1.5 mintes rest bewteen. Abs- Sit ups- 3x10-15, 30 seconds rest between sets Twisting Crunches- 3x10-15 30 seconds rest between sets Planks- Get down like u would a pus up, only hold ur body up on ur elbows and forearms. Hold for 30 seconds to 1 minute. 3 times with 30 seconds rest between sets. Tuesday- Lower Body Squats- A)Squats- 10x3 B)Dumbell Cleans 10-x3 (right after squats, do the dumbell cleans with no rest. Rest 30 seconds after dumbell cleans, then repeat excersise. rest for 2 minutes Deadlift- A)10x5 B)squat jumps 10x5 30 seconds rest between sets rest for 2-5 minutes run for 20 mintues. Weds-Rest, no workout Thursday- Upper Body Pull ups- 3 sets to failure. Do as many pull ups as u can each set, then rest for 2 minutes pull downs-3x10-12 with 1-1.5 minture rest between sets bent rows-3x10-12 with 1-1.5 mintue rest betweens sets rest 2 minutes Shoulders- Overhead Press- 4x6 2 minutes rest between sets side laterals- 3x10-12 with 1 minute rest between sets bent laterals-3x10-12 with 1 minute rest Do abb workout from Monday Friday-Repeat Tuesday Workout. Saturday- 20-30 minutes of light cardio. Running, Jump Rope, Swimming, jog. with abb workout from monday if u feel like ur up to it. Sunday-Rest Food wise, eat 30-45 minutes b4 workout, get sum protein RIGHT after workout. eat a good ammout of food all day, and drink as much water as u can. stay a way from lots of sugars, and fats. get lots of sleep, and stretch b4 and after workout. plus sum small stretches on ur days off.

Question: my uncle is gonna be n a bodybuilding routine and wat kinda musik is good for his routine? kinda fast hip hop? idk wat song for his routine!

Answer: Music is one of the motivation for bodybuilder to do more extra reps. Just image what are your feeling if you are listening to the sad song while lifting a heavy weight dumbbell for multiple reps. I'm sure you heart was beating in the sad mode too. Not to mention the motivation to complete the full set of the weight lifting. In my opinion, Fast Hip Hop / Techno are the most suitable for bodybuilding session.

Question: Does the Max O T bodybuilding routine produce good results? please don't answer if you haven't actually done the training

Answer: YEA, IVE DONE IT. ALL IN ALL ITS NOT A BAD ROUTINE. I WOULD SAY THAT LIFTING HEAVY ALL THE TIME BECOMES DETRIMENTAL TO YOUR JOINTS. YOU MAY NOTICE YOU'LL GET A HELL OF ALOT STRONGER BUT YOU MAY NOT GET THE SIZE YOU MAY EXPECT. IT WOULD BE LIKE EVERY OTHER ROUTINE, YOUR BODY WILL GET ACCUSTOMED TO THE LOAD AND YOU WILL PLATEAU. EVERY RESPONDS DIFFERENTLY TO THIS STIMULI. GIVE IT A SHOT AND SEE HOW IT WORKS FOR YOU. GOOD LUCK.

Question: Can someone write me out a bodybuilding workout routine that actually works?

Answer: bodybuilding is 80% nutrition, 10% training and 10% supplementation. going to the gym and lifting progressively higher and higher training loads is the EASY part. counting calories and consuming 5-7 healthy meals daily for years on end is not. and that is exactly why 99% of the people that strive for maximum gains in muscle never achieve their goals.