Gym/break ratio

[WrEcKLeSS2000]

I go to the gym 3 days in a row, then take 1 day off, and 3 days in a row, and then 1 day off, and so on...

Is that a good ratio for going to the gym, and resting...I work pretty hard those 3 days...and then 1 day off for resting....so thats like really 6 days a week...

Is that good enough for getting what I'm looking for...Just getting really ripped and somewhat bigger?

Side Question...Are proteins shake actually good, like do they really work...And When is the best time to drink it...Before or after workout, or before u go to bed?

 

[DJBen]

I'd suggest 25 before, 30 after. Not much above that otherwise you'll be banging out expensive shyts.

I also agree with a three day split like that. I used to do a four day split, but I started feeling flat - a sign of overtraining. Then I got ill, then injured, then ill again. Now I'm on a three day split and that feels good.

Sazuko, I asume you mix up excersizes since you know that fact. Like all-out heavy deads one week, then lighter and slightly higher reps the next. [same with squats].

If not, try it - you'll find you gain strength faster. Just one of those revalations I've suddenly obtained. I'm learning less is more... it sucks, and I'd love to do it all I can, but what can you do

BACKGROUND TO ORIGINAL QUESTION:

Your body is crying out for protein after you've just battered yourself around. Whey protein is a fast absorbing protein, and by fast, I mean fast. Easily less than an hour fast. There is a thirty minute window after you train where your body craves this - if you load some up before your body can begin slightly sooner. Then flood it with whey-protein-goodness and watch yourself grow.

Breakfast + Post Workout = Most important meals for growth.

 

[WrEcKLeSS2000]

Hey, thanks for the tips....What do u mean u were feeling flat, how do u know that ur overtraining? Plus is it true that protein can irritate ur stomach and make u go to the bathroom if u have too much?

 

[DJBen]

If you up the protein intake slowly, you should be alright. If you jump right into 150+g a day from what the average person has, your body will struggle a bit.

You'll probably know when you're overtraining. You dont have much energy, your sleep patterns are messed up, you dont feel like eating half as much as you used to - and you just generally feel like crap.

 

[WrEcKLeSS2000]

yea man, I don't feel like eating as much I used to, but I'm thinking maybe thats because of the protein aggravating my stomach, so im not sure, u said u think 3 in the gym, 1 rest is good

 

[DJBen]

I understood nothing of that last post.

Up the protein slowly. You'll know if you have a stomache problem, if it's just a little uncomfortable here and there it's nothing to worry about. It's most likely a sign of adaptation and expansion - your guts need to stretch to occomodate the food.

Remember to load up on the water because your body needs it for a lot of things. The more the protein, the more the water.

I said a three day split like sazuko said would be best.

DAY 1: ON
DAY 2: OFF
DAY 3: ON
DAY 4: OFF
DAY 5: ON
DAY 6: OFF
DAY 7: OFF

 

[DJBen]

As you know, higher reps and lower reps do different things to size and strength, and muscle building and endurance.

I used it to turn my one rep max into a weight that was possible to rep with 5 times. Slow twitch fibres were lagging

 

[DJBen]

I'm not that knowledgable. Wheres semag at? LOL

Theres plenty of guys that know more than me, but if you need advice, drop me a line and I'll help out