Exercise Schedule-For you that wish to gain muscle weight

[Coeus]

As i mentioned here before for Some users, i used to hit the gym alot. But these past 2 months, i havent

So today "Friday-17 December" I have resumed my gym training. Today was my first day, and i must say i have lost alot of strength. But i pulled through it. And i felt great afterwerds.

Here i will Show you a "shcedule" on how to train and keep pushing yourself. I promise you will notice difference even after 3 weeks. Your friends will notice difference in 2 months. And in 4-5-6 months i believe you are in great shape and they way you look will look healthy. Inwards and outwards.

Stage 1 (week 1 to week 2)
(Perform Monday and Thursday)
(Upperbody)













Week 1 to Week 2 (Perform Tuesday and Friday)
Lowerbody:

[youtube]y-0_HeU_dwc&feature=related[/youtube]

For more information, enter this website: http://www.mensworkoutguide.com/home.html






I would advice you also to use protein shake if you decide to follow this method. And if you want to take it a bit further. Buy a product named "No explode" in two or three months.

[Oxidant]

How much can you curl on one bicep?

[Coeus]

How much can you curl on one bicep?

Im sorry if i dont understand, because im not familiar with the terms in english. Only in Swedish, i use google translate alot

But if it is this exercise you are mentioning



Then i can handle 18 KG on each hand. I used to handle 24Kg on each, but as i mentioned i havent trained in 2 months. So today i managed 18 Kg. And i was STRUGGLING!

[Oxidant]

That is pretty impressive, I can do 17.5 Kg with one hand, I am aiming to do 20kg within a few weeks

The problem with me is not the weights, they are quite easy, it's my diet. I can go long time without eating and not been phased one bit

How many meals do you eat a day? Do you take shakes?

[Coeus]

Day 3, and its going great

[Coeus]

That is pretty impressive, I can do 17.5 Kg with one hand, I am aiming to do 20kg within a few weeks

The problem with me is not the weights, they are quite easy, it's my diet. I can go long time without eating and not been phased one bit

How many meals do you eat a day? Do you take shakes?

The key is opening you apetite saaxib. And the way to do it, is to run 5 min on the machine after you do the heavy lifting. This way you will eat more when you are home. And you should eat according to a schedule. Mine is:
Breakfest: 3 eggs boiled, one bowl of oatmeal and one slice of bread with salami
2-3 hours later
One protein shake and 2 slices bread with salami or cheese

Lunch: Chicken,pasta suugo and vegetables

1 hour later
Gym workut and then 1 protein shake immediatly when you are done training

Dinner: fish,potato,rice

Of course i do not eat these kind of food every day. I can choose beans and other healthy protein rich food. Aslong as they are protein rich

[Coeus]

Oh yea, carry with you a bottle of water when you are home or at school or job. Because water is essential, even if your not thirsty, you gotta drink it.

[garoweboy]

Coeus sxb i have this bar which weights 10 pounds i guess

buts its only one bar i don't have 2 of em to use for both hands
and i have another bar thats weights 15 pounds by it self
how do i work out with these bars bro

this kind thats 10 pounds

[Coeus]

Coeus sxb i have this bar which weights 10 pounds i guess

buts its only one bar i don't have 2 of em to use for both hands
and i have another bar thats weights 15 pounds by it self
how do i work out with these bars bro

this kind thats 10 pounds

Saaxiib you can do a couple of different exercises with those, but before you do that. Get 2 that weigh the same. Its not good for your body to use equipment that are not even.
But garoweboy, why not join a gym?

[garoweboy]

Coeus sxb i have this bar which weights 10 pounds i guess

buts its only one bar i don't have 2 of em to use for both hands
and i have another bar thats weights 15 pounds by it self
how do i work out with these bars bro

this kind thats 10 pounds

Saaxiib you can do a couple of different exercises with those, but before you do that. Get 2 that weigh the same. Its not good for your body to use equipment that are not even.
But garoweboy, why not join a gym?

yeah bro ill try to get some even weights
bro i go to the gym sometimes but i'm not a regular

[Coeus]

Well if your serius about the training, then you should go more. And i would advice you to work with a personal trainer, the first 3 weeks. He\she will help you get started and get to know you rutines. Even when i had a trainer, she told me East africans have a extra muscle down our ankle that makes us suited for jogging effectivly, i was shocked man

But yeah, maybe personal trainer cost more at your gym, at mine they are free of charge

[KingMJ]

Well if your serius about the training, then you should go more. And i would advice you to work with a personal trainer, the first 3 weeks. He\she will help you get started and get to know you rutines. Even when i had a trainer, she told me East africans have a extra muscle down our ankle that makes us suited for jogging effectivly, i was shocked man

But yeah, maybe personal trainer cost more at your gym, at mine they are free of charge

Free, and a woman? Where is this gum lol?

You live in scandinavia though right?

[Coeus]

Yeah man in the cold Sweden

[KingMJ]

Yeah man in the cold Sweden

Sweden, Don't you have a somali long distance runner in the World championships?

[Coeus]

Yeah man in the cold Sweden

Sweden, Don't you have a somali long distance runner in the World championships?

Yeah he broke the Swedish legendary national record on his first attempt

They were like, "how is this possible, he is so young" and i was looking at the tv screen and thinking "he is somali, gaalo wax ma fahmon"

Hes name is mustafa.