is this a good exercise routine

[KenshiRyan]

ok Ive just turned 16, I weight 67kgs/ 150lbs, my height I cant remember but Im round 5ft 8/9

monday:triceps, back and shoulders
tuesday: rest/ MA training
wednesday: chest, forearms and biceps
thursday:rest/ MA training
friday: legs, abs and MA training
saterday: rest
sunday: cardio eg: skipping punching bag etc

any advice would be much appreciated.

[Tom Yum]

Are you trying to bulk up?

If so, you want to take in a good deal of protein in your diet (you know, aminoacids )

If you're trying to gain some strength and alot of size, you'll want to work with weights that are in the 8-12 rep range.

For greater strength gains, you don't want to go above 5 reps. For muscular stamina you want to go 15 + reps.

Good luck, Kenshi!

[KenshiRyan]

Yea I am trying to bulk up quite a bit, I do 3 sets of 10 for each exercise, in the last set though I do 12 (eg: set1: 10 set2: 10 set3: 12), I have started eating alot more protein eg: tuna, eggs, and meats so I guess in a month or so I should start getting stronger lol.

[gabbah]

Originally Posted by Tom Yum

If so, you want to take in a good deal of protein in your diet (you know, aminoacids )

yes, if you want to look nice and have good skin like Tom here, you need to do what he does and swallow lots of.. protein.

no need to thank me Tom, for helping you out in this thread.

[Tom Yum]

Originally Posted by gabbah

yes, if you want to look nice and have good skin like Tom here, you need to do what he does and swallow lots of.. protein.

You think I look nice? BWAHAHAHA!.........BWAHAHAHAHAHAHAHAHAH!

Thanks for that laugh. You forgot to mention the chewing step.

Seriously, I don't push more than 5 reps per excercise since I'm a weakling.

Originally Posted by gabbah

no need to thank me Tom, for helping you out in this thread.

Your assistance is appreciated.

[7r14ngL3Ch0k3]

Originally Posted by KenshiRyan

ok Ive just turned 16, I weight 67kgs/ 150lbs, my height I cant remember but Im round 5ft 8/9

monday:triceps, back and shoulders
tuesday: rest/ MA training
wednesday: chest, forearms and biceps
thursday:rest/ MA training
friday: legs, abs and MA training
saterday: rest
sunday: cardio eg: skipping punching bag etc

any advice would be much appreciated.

Thats good enough. What MA training are you doing?

[KenshiRyan]

Shorinji Kempo.

[Maxx]

Protein is definitely important for gaining muscle, but don't forget your carbs either. carbs are processed into blood sugar which help to shuttle the amino acids into the muscle cells to speed recovery and healing after a hard workout.

Also, with regard to your rep range, Tom is right. Keep it in the 8-12 rep range... but don't just crank out 8-12 reps with a weight and put it down. You should reach a maximum state of fatigue between 8-12 reps... That means you should be able to make 8 reps with effort and 12 reps should be an all out effort if you are able to get than many with the right weight at all. Too many people lift weights within a certain range of reps and come nowhere near fatigue. Intensity is a major factor to achieving what you want.

[KenshiRyan]

how much protein should I be aiming to consume a day??

[Maxx]

That is a surprisingly subjective topic. Most body building authorities will tell you that to gain mass you should aim for somewhere between 1 and 2 grams of protein per pound of body weight. Others will say that you should consume somewhere between 1-2 grams per pound of lean muscle mass... different from total body weight. The true answer is going to depend on how hard you are training and your daily activity level.

Find out what your BMR (Basal metabolic rate) is (the number of calories you would consume in a 24 hour period if you were laying in bed but not asleep) and modify it upwards based on how active you are during the day. Once you know what your maintenance intake should be (the number of calories you need to consume to maintain your current body comp), add an additional 500 calories per day to start. This will allow you to gain about 1 lbs a week. Aim for a ration where about 66% of grams consumed come from good carb sources, 18% come from protein and 16% come from fats.

Most people don't realize that carbs are just as important in gaining muscle as protein is. carbs are processed into blood sugar and are used to shuttle amino acids into the muscle and organ tissue to begin the healing process.

And don't forget to train hard. The intensity of your training will determine how your body utilizes the nutrients you are consuming. If you are going into the gym and spending most of your time gabbing with your friends while cranking out the occasional set, expect to see a bit of a gut develop over the next month. On the other hand, if you are going in, pushing each set to the point of complete fatigue, giving yourself ample rest and then repeating, you will see an increase in muscle mass relatively quickly.