enmorse

My Training Splits

Cover of Beer is Good People are Crazy by Billy Currington

Cover of Back Around by Iration

Cover of Here Comes the Sun by the Beatles

Cover of Pirates of the Caribbean Theme Song on Guitar

Cover of Bradley Cooper's Guitar Part in Shallow from A Star is Born

Cover of Blackbird by the Beatles

My Current Leg Routine Walking Lunges A Squat Variation A Deadlift Variation A Step-Up Variation Leg Curls Sometimes Leg Extensions 2 Calf Exercises Seated Calf Raises Standing Calf Raises

My Current Back Routine Consists A Pullup Variation A Pulldown Variation Iso - Lateral Row Flat Bench, Bent Arm, Pullovers Hyperextensions Sometimes I will throw in one of the following depending on how I feel that day. Dead Lift T-Bar Rows Barbell Rows But lately I have just been trying to work on my lower lats and back to create more a "Christmas Tree" look throughout my lower back and lats.

My Current Shoulder Routine Consists Of Two Variations Of Side Laterals Two Variations Of Reverse Pec Deck A. One Performed Using The Reverse Pec Deck Machine B. Another Generally Using Cables And / Or Dumbbells Behind The Neck Shoulder Press, Only Performed With A Weight I Can Press In That Manner With Somewhat Of A Struggle 60 To 80 Percent of My One Rep Max. Some Sort Of Shrug Variation, Usually Dependent On What Is Open At That Time Of Day During That Workout. I have used a lot of professional bodybuilder routine, I have not just stuck to one routine all of my life, so I may have a better idea of what works and what doesn't work, at least for my self. Try to find someone who is about your height and who has a limb length close to yours to see if what they do works for you. I, for instance, am 6'3" to 6'4", so I generally look up to Arnold, Lou, and the like.

My Current Chest Exercises Consists Of The BB Incline Bench Press BB Flat Bench, Bench Press Flat Bench Dumbbell Fly's Weighted Dip

My Current Arm Workout Biceps Barbell Drag Curls, dragged all the way up the body to the clavicle and back down the body. Single Arm Machine Preacher Bench Curls Reverse Grip Barbell Drag Curls, dragged all the way up the body to the clavicle and back down the body. Triceps Seated Dip Machine Reverse Grip Triceps Extensions Weighted Dips

How many calories should you be eating? That is really dependent on your goals If your goal is to gain weight / muscle, then you should be eating a surplus of calories. If your goal is to lose weight, then you should be in a deficit of calories. If you goal is to maintain your current weight, then maintain your current calorie intake but try to look for healthier alternatives.

Protein is a relatively simple macro to discuss depending on how in depth you want to discuss it. Protein is generally either looked at as red meat or white meat. But then you have to consider sources of protein from diary, your milk, eggs, and cheese, not to mention sources from your different yogurts. Then you can discuss protein in more depth if you want to discuss protein sources limited to a vegetarian / vegan diet, something I know little about. The extent of knowledge is that if you mix the carbohydrates rice and beans with one another that, that makes for a complete protein. If you need or want to talk to someone who knows more about those diets, then I encourage you to seek for someone else. Because I am neither a vegetarian nor a vegan but do understand that you can find some good sources in powder form now that may be able to help you out.

Carbohydrates are probably your most complicated macro, next to fat. Carbohydrates are generally broken down into two categories, high glycemic (fast digesting) and low glycemic (slow digesting). I encourage you to reference the glycemic index. If you are eating several meals throughout the day, 5 - 6, then you may want to research and / or eat a medium to high glycemic carbohydrate, like white rice (like white rice but not limited to white rice). (And as I do not know if you have any underlying health conditions, please talk to your Doctor and / or a nutritionist before you start a new diet and / or fitness routine.). This will ensure that you are not full and can better stomach another meal in such a short time period. But if you are eating fewer meals throughout the day, 2-4, then you may want to research a low glycemic index carbohydrate as this will keep you full for a longer period of time and will not spike your blood sugar. (And again, as I do not know if you have any underlying health conditions, please talk to your Doctor and / or a nutritionist before you start a new diet and / or fitness routine.). Another important factor is, is that if you mix a fast digesting carbohydrate with a slow digesting carbohydrate, that you are going to change the glycemic index of that meal.

To give you an idea of how many exercises you should be doing per body part, I am currently performing 2 exercises for calves 2-3 for quads 2-3 for hamstrings and / or glutes 4-5 for back 1-2 for lower back 3-4 for chest 3 for biceps 3 for triceps 2 for posterior delts 2 for medial delts 1 for anterior delts and 1 for traps Using low frequency, meaning that I only hit those muscle groups once a week and 3 sets per body part, 2 warmup sets and one working set (with certain exercises e.g., the squat, deadlift, bench press and / or incline bench press 3-4 warmup sets, BB rows (heavy compound movements).).

Exercise selection is important but not as important as the order in which you perform the exercises, and if you have that luxury, you should be thankful. I, myself, have worked out at commercial gyms most of my life and do not have the time to wait for a piece of equipment to open up, nor would I wait for piece of equipment to open up even if I did have the time. And I especially won't wait for a piece of equipment to open up in the middle of a workout. Remember, you only have a certain amount of time before your body enters a catabolic state and begins to use the muscle for energy, some say 45 minutes. And if you do have that luxury, you might want to consider performing a compound movement followed by an isolation exercise or visa - versa, an isolation exercise followed by a compound movement to try to create a more anabolic environment / state within your body.

Exercise Selection, You Should Incorporate At Least One Compound Movement Into Your workout Routine This is especially important for beginners Compound exercises supposedly help to activate the nervous system, build more muscle, and burn more calories. Compound exercises are more functional and can help you through everyday life and activities, when performed correctly, than isolation exercises. Whereas isolation exercises should be used more for bodybuilding purposes to attempt to bring up lagging muscles (weak point training), rehab, warmup, and to define and refine body parts. So, unless you are a bodybuilder, and even if you are a bodybuilder, your focus should be on performing more compound exercises, and in a safe manner, than it should be on isolation exercises. Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen / fitness regimen. Don't forget to like, subscribe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, Dorian Yates, Charles Glass (for carrying on the Golden Era Training Methods) so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.

My Second Workout Routine followed your typical bodybuilding routine, in hindsight and in my opinion too much for a natural athlete. High Volume Overload Principle 8 - 12 Reps 60 - 85% of your one rep max 4 sets 1 warmup set 3 working sets low frequency, one body part per week The main problem, 3 working sets at 8 - 12 reps May work better with lower reps (3 - 5) and 3 - 4 working sets, or more warmup sets (3 - 4) and less working sets (1 - 2)

As a general rule of thumb there are three basic compound movements / exercises that most people believe belong in your workout program. 1. Squats 2. Deadlifts 3. Bench Press Now the cool thing about these exercises is that there are many variations that you can do, and I encourage you to search for the variation that you best connect with, is that you don't necessarily need to perform them exactly as prescribed. Find which variation you best connect with and incorporate that into you workout routine (as long as you connect with it and perform it in the safest way possible). Remember I am not a doctor, nor do I claim to be a doctor, and you should discuss any diet and your health problems with your doctor before you begin any diet regimen / fitness regimen. Don't forget to like, subscribe, and comment if you like the video Shout out to my father BAMMOR (check out his song "Quit Your Grinnin Drop Your Linen), my Brother, Arnold Schwarzenegger, Mike O'Hearn, Natural Gallant Bodybuilding, Jay Cutler, Ryan Humiston, Golden Era Bookworm, Daryl Conant, Vice Gironda, Reg Park, Larry Scott, Steve Reeves, Flavcity, Dorian Yates, Charles Glass (for carrying on the Golden Era Training Methods) so on and so forth for all the great content and encouragement. Go check out their channels for great youtube content.