Ohhh snap!!!


Cool Legend, my routine is a little different.
I've taken a little holiday from gym work recently. When I'm on it my routine is 7 days:

Monday: Chest
Tuesday: Biceps
Wednesday:Triceps
Thursday: Back
Friday: Shoulders
Saturday: Core (except abs)
Sunday: Abs

I work-out for no more than 45 minutes. After which time various chemicals in your body that are required for muscle growth are used up. So any longer than this is counter-productive.

I lift a weight that I can only squeeze out about 8-10 reps on the first set, and lift to failure / completion. The last rep the one you really force out, and is almost impossible to complete is the one where all the muscle growth is caused. I tend to do 3-4 sets of each exercise, and 6 exercises for each days muscle group.

I also do HIIT skipping twice a week, and walk to and from work (3 miles each way).

I change my routine every 3-4 weeks to continue to give my body something shocking. So might do up pyramids, then down pyramids, then 5 second rests, then slow lifts. If you do the same routine all the time, the effects become less and less.

As for diet. I too eat a lot of small meals usually 6 same as Legend.

Breakfast: Porridge
Mid-morning: Scrambled eggs, 1 slice of wholemeal toast
Lunch: Tin of tuna, wholemeal bread, nuts
Mid-afternoon: Chocolate and nuts (this is my pre-gym energy meal)
Post-gym: Protein drink, glucosamine sulphate
Dinner: 500g white meat (red once a week), vegetables, wholemeal cous cous
Late evening: Smaller portion of what I had for dinner

And, yes Swype, I get plenty too



Peace