guys

i think of starting to workout to gain some muscle on my upper body .

let me tell you my problem :

im super skinny , really hard to gain weight although it much , i'm an active in sports (soccer/rugby) and i weight 57kg at 175cm .



this is my plan :

odd week

Monday- Chest , Back
Tuesday - Shoulder , Neck , Arms(biceps/triceps)
Rabu - Chest , Back
Thursday - Shoulder , Neck , Arms(biceps/triceps)
Friday - Chest , Back
Saturday/sunday - rest

even week

Monday- Shoulder , Neck , Arms(biceps/triceps)
Tuesday - chest , back
Rabu - Shoulder , Neck , Arms(biceps/triceps)
Thursday - chest , back
Friday - Shoulder , Neck , Arms(biceps/triceps)
Saturday/sunday - rest

and I do abs everyday .

an hours Before workout protein shake , after workout immediately protein shake .

So is this okay in case i want to gain muscle fast on upper body ? and is it okay for me to do pushup anytime i want ?

btw , i got a question , why sometimes my muscle felt contracted or i feel the pain only like an hour after work , after that no pain and my muscle become soft again ?

thanks

This post has been edited by QD_buyer: Oct 5 2011, 03:08 AM

do your best on sticking to the plan, i myself having troubles to get up starting again = =

aside from reading the stickies and doing some compound lifts... that's about it

forgot to add, how come no squat? do you even lift?

mfw TS is a curlbro. so yes do compound lift.

if it's an hour before workout, might as well get a proper meal. bcoz protein shake is a replacement for a proper mean, protein shake itself is not a proper meal.

yes it's okay if you want to gain muscle fast on upper body and ended up looking like a chicken. and yes it's okay if you want to do pushup anytime you want

the last question is stupid. means your muscle is tired lah aduh! (DOMS)

This post has been edited by Pepper: Oct 5 2011, 06:23 PM

hi, sorry for tumpang thread, but i dont want to make a new thread. how is this?

Workout A
-------------
3x10 Squats 24.8kg
3x10 benchpress 27.2kg
3x10 Bent over DB rows 13.5kg
2x10 deadlift 26.5kg
3x10 Barbell curl 11.2kg

Workout B
----------------
3x10 Squats 24.8kg
3x10 DB shoulder press 15kg
3x10 Stiff leg deadlift 15.8kg
3x10 Standing tricep extension 17.5kg


where do i put these?
-----------------------
3x10 45 degree weighted situp 6.7kg
3x10 hyper extension

arent those abit overtraining for your body type? three times per week (no legs ) ... you better have workout A,B, & C cuz doing the same routine 3 times a week, it is gonna burn u down and hitting the wall on both growth and strength pretty soon....




btw: why train neck?

Not everyone are meant to squat and dl . Some people's back are not suitable and easily injured .

Probably for rugby. Getting into scrums and getting tackled can be pretty intense on the neck, methinks.

Basically, he has to train every part of his body. His core(abs,middle to lower back) is important in heavy tackles, heavy pushing , blocking. His legs needs to be strong and agile. His shoulders, upper back(rhomboids, traps) needs to be strong to be able to withstand the pressure of overhead contact. His chest has to be strong to able to relay the force generated from his base all the way up.

More importantly, this guy has to be very well conditioned, and endurance is a must. So follow a proper training split with heavy compounds rather than isolation movements.

---

Added on October 5, 2011, 11:16 pmoh yea, 1 more thing. EAT LIKE HELL. QUALITY FOOD. Don't fret on the small things. Eat whatever you want but make sure you eat a shitload of protein and good carbs.

This post has been edited by razorboy: Oct 5 2011, 11:16 PM

TS mentioned he train for Rugby.
i found something interesting which i think you think about

the video is for a british rugby player
in the video elliot will explain and mention blah blah blah that you need to know. but my advice still go for a strength foundation first before going into this.


p.s. i'll start doing this on December.

This post has been edited by Pepper: Oct 7 2011, 12:51 PM