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Rate of muscle gain question.

  • 14-07-2005 2:33pm
    #1
    kasintahan
    Closed Accounts Posts: 1,010 ✭✭✭


    Hi lads,

    I've been getting more serious about my weights routine as of the last few weeks.
    I've been following this 3 day split http://www.exrx.net/Workouts/Workout3PPL.html
    but slightly modified so that I do
    Mon - Workout A
    Tue - Workbout B
    Wed - Off/light cardo
    Thurs - Workout A
    Fri - Workout B
    Weekend - off

    3 sets 8-12 reps (depending on the exercise).

    Diet is good - 160g-180g protein a day, lots of carbs, water, vits and omega 3 (flax). 17.8% body fat (yeah, too high I know).

    What sort of timeframe should I expect for visable gains?
    6 weeks seems to be suggested in a few mags.

    Cheers lads,
    kas


Comments

  • #2
    tribulus
    Closed Accounts Posts: 3,635 ✭✭✭tribulus


    where's the legs??? being a large and powerful muscle group they'd be the 1st place i'd start if i was looking to add poundage.

    Also i think working the same muscle groups twice a week may be a bit much unless you have experience with this/have seen gains before on this routine :confused:

    Maybe increase your protein a bit considering your a veggie you could need that bit more to get the full complement of aminos in sufficient amounts - are you comlpementing grains with pulses??hopefully you're using that army of supps i saw :p

    As for visible results - 2lbs in 6weeks could be achievable if everything is up to scratch as you say and you're training consisitently etc. etc.

    keep us updated, good luck


  • #3
    kasintahan
    Closed Accounts Posts: 1,010 ✭✭✭kasintahan


    More protein? Woah, that's a lot already I though - but I'll go for 200g's if you think it's worth it.

    Yeah, no legs - have difficulty enough with finding jeans to fit (cycle everywhere, or did 'till last month when a fat girl broke my bike! :eek:), might worry about calves sometime in the future but right now the upper body has priority (my arm's are pathetic).

    Would love to drop %bf too, but don't know whether to do that later in the summer or try it now.

    As for too frequent working of the groups you may well be right, i'll stick at it for another 3 weeks and see. I don't have the previous experience to rely on so this is all a bit experimental.

    Cheers!


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