a structured proven workout

[karoaper]

Hey.
Anyone have or know of a well-structured and proven weekly weight-training workout plan? Thanks.

[Thai-Samurai]

Re: a structured proven workout

lots of weights, lots of reps, and plenty of protein.

[Thai-Samurai]

Re: a structured proven workout

wait how about this one:

http://www.uoregon.edu/~opp/climbing/exer/exercises.html

[Ari]

Re: a structured proven workout

if your full on serious and huge i can grab this hardcore diet for you

[Heavy G]

Re: a structured proven workout

Body building is actually a pretty complicating process...if you're looking to gain muscle defitition, than I'd say, find a decent work out plan and focus on nutrition cause that right there is 3/4 of body building. 1 gram of protien per every pound you weigh is a good place to start, cut down on saturated fats, watch your calorie intake, etc...There is sites out there that tell you this in more specifics.

But basically, with your exercise program, you need to have your nutritions straight. Calorie count is important too cuz it determines whether you lose or gain weight. Gain as in muscle, and lose as in fat.

[karoaper]

Re: a structured proven workout

Body building is actually a pretty complicating process...if you're looking to gain muscle defitition, than I'd say, find a decent work out plan and focus on nutrition cause that right there is 3/4 of body building. 1 gram of protien per every pound you weigh is a good place to start, cut down on saturated fats, watch your calorie intake, etc...There is sites out there that tell you this in more specifics.

But basically, with your exercise program, you need to have your nutritions straight. Calorie count is important too cuz it determines whether you lose or gain weight. Gain as in muscle, and lose as in fat.

lol bro, that's exactly what I was asking about, a decent workout plan with the exercises for each day and so forth. There are so many on the net, I was wondering if anyone had known one that they had seen deliver results.
Up untill now, I've been doing a moshposh of weight-lifting without regard to rigid structure and weekly intensity variations, rest and so forth.

I agree, diet is central for having good results. Sadly, right now at least I'm going to put in the bottom of the pile and get a decent workout plan going first.

[Heavy G]

Re: a structured proven workout

yeah, I personally don't have a firm workout plan, but there is 2 routes beginners can take: cutting or bulking.

Cutting is when you try to maintain muscle mass and lose fat and bulking is when you try to add on muscle. So it depends on your situation...if you need to lose a weight, than you need to base your workouts on the cutting method...or if your skinny and need to gain weight than you need to focus on bulking. There is no in-between. You can't really see much results if you just hit the weights. You need to know what direction you want to go. Cutting will get you ripped and bulking will add mass. Once you do add muscle mass, you than cutt to show more definition.

For cutting you eat less calories than your daily requirement and for bulking you eat more. I'd say its about 400 more or less than your daily caloric needs. Without excess calories you can't gain muscle/ weight and without lowered calorie intake, you won't lose weight.

maannhhnnn..its a long processs. But i will conclude saying this: you do NEED fats in you. Essential fats like mono and poly saturated fats. You can get these from cooking oils, like canola, vergin olive oil, fish oil, etc.

try this site www.bodybuilding.com They got a load of articles and info on their boards and on the site.

[karoaper]

Re: a structured proven workout

yeah, I personally don't have a firm workout plan, but there is 2 routes beginners can take: cutting or bulking.

Cutting is when you try to maintain muscle mass and lose fat and bulking is when you try to add on muscle. So it depends on your situation...if you need to lose a weight, than you need to base your workouts on the cutting method...or if your skinny and need to gain weight than you need to focus on bulking. There is no in-between. You can't really see much results if you just hit the weights. You need to know what direction you want to go. Cutting will get you ripped and bulking will add mass. Once you do add muscle mass, you than cutt to show more definition.

For cutting you eat less calories than your daily requirement and for bulking you eat more. I'd say its about 400 more or less than your daily caloric needs. Without excess calories you can't gain muscle/ weight and without lowered calorie intake, you won't lose weight.

maannhhnnn..its a long processs. But i will conclude saying this: you do NEED fats in you. Essential fats like mono and poly saturated fats. You can get these from cooking oils, like canola, vergin olive oil, fish oil, etc.

try this site www.bodybuilding.com They got a load of articles and info on their boards and on the site.

nice, thanks.
yeah I read that for building muscle you actually need fat, while for toning you don't. In my case, I need toning and definition training.

[Heavy G]

Re: a structured proven workout

no, you still need the "good" fats cause believe it or not, it actually helps you lose fats. Essential fats are necessary for your organism to run efficiently. Anyway, check the site. They explain all this in better detail.

[TJ]

Re: a structured proven workout

your body also needs fats in order to utilize the protein you are taking in. If you are taking in 200 grams a day of protein but are not taking in any poly mono or unsaturated fats or B vitamins also then most of the protein will be going to waste as your body cant utilize it.