Will this workout gain muscle mass?

2008-02-24 3:45 am

Hi, i just made a workout plan that i think was pretty good. i do it every other day. I have only done it for a week, but i just want to make sure im not wasting my time with it. I eat pretty well, lots of protein and stuff, such as meat and spinach and things. Do i still need the whey protein powder and stuff and also does it really help? Thanks in advance for the answers, the plan is below.

Workout Plan

Every Other Day

Forearms:
Wrist Curls (3 sets, 12 reps)
Reverse Curls (3 sets, 12 reps)

Biceps:
Curls (3 sets, 8 reps)
Concentration Curls (3 sets, 8 reps)

Triceps:
Extensions (4 sets, 12 reps)
Single Arm Extensions (3 sets, 8 reps)

Shoulders:
Delt Raises (3 sets, 8 reps)
Side Laterals: (3 sets, 8 reps)

Chest:
Press (3 sets, 12 reps)
Push-ups (3 sets, 12 reps)

Back:
Single Arm Rows (3 sets, 12 reps)
Two Arm Rows (3 sets, 10 reps)

Abs:
Sit-ups (3 sets, 25 reps)
Scissor Kicks (3 sets, 25 reps)

Legs:
Lunges (4 sets, 12, 10, 8, 6

更新1:

the dumbbells im using are 20 lbs

回答 (6)

Instantpainrelief2008

2008-02-24 4:04 am

✔ 最佳答案

Sounds like a good starter plan. You definitely will gain muscle mass. You may want to consider working out at a fitness center as soon as you start to feel too comfortable with your 20lb dumbbells. I would suggest adding aerobic exercise to your workout. I don't think the protein powder is necessary unless you have problems digesting meat.

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[匿名]

2016-05-18 1:37 am

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[匿名]

2016-05-01 10:15 am

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[匿名]

2008-02-24 4:09 am

your working out your whole body every other day? Try working out one or two maybe three particular groups like chest, abs and triceps one day; biceps and shoulders the next day and then your legs, back and abs again the third day. This will confuse the sh!t out of your body and thats what you want, it wont get accustomed to doing the same thing every other day and change to different workouts every 2 weeks, like when you bench press for 2 weeks, the next 2 weeks do the dumbell press..... Your sets and reps look good though.

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[匿名]

2008-02-24 4:02 am

Whey protein may help a little. The worst thing that could happen would be that you poop out whatever your body doesn't assimilate.

The workout seems to include a lot of localized exercises- meaning specific to one muscle group at a time. There's nothing wrong with that, but you might want to throw in a little more "power" lifting exercises. I have heard theories that power lifting exercises help increase endorphin levels in your body, which help with building muscle mass. I can't say for certain if my science is correct, but maybe add some squats. The wrist and forearm stuff is probably not necessary. Your forearms will get stronger just by doing all the other stuff. The most important thing is doing your exercises with correct technique.

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[匿名]

2008-02-24 3:56 am

yes it most definently will.
make sure you use enough weight so its somewhat challenging and hopefully later in time you can increase it.
also after a workout i recommend making a whey protien shake:
6-8oz of skim milk
1-2 scoops of whey protein
2 ice cubes
in a blender for 30 seconds.

if you dont have a blender just take the milk and the protein and shake it in a bottle.

after a workout ur body craves protein and if you drink that within 20 minutes of weight lifting, you headed for results baby!!!

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