How many grams of glutamine a day and how do I spread it out for the day?
I would recommend about 20 grams of glutamine a day. To spread this out
my advice is to take 5 grams in the morning, 5 grams right before your
workout, 5 grams right after your workout, and then 5 grams at night.
When working out the biceps, what kind of exercises should be done along
with the amount of sets in each exercise and reps?
I would recommend doing only 9 - 12 sets with 4 exercises. Some of the
types of bicep exercises you can do are barbell curls, preacher curls, cable
curls, concentration curls, hammer curls, EZ-bar curls, dumbbell curls, and
incline dumbbell curls. I think you should do something such as:
Then possibly the next week later switch the exercises and do something such as:
Barbell Curl w/ Audio (Help Video) (3.13 MB, 34 sec, Mpg)
Dumbbell Curl w/ Audio (Help Video) (3.89 MB, 44 sec, Mpg)
You'll
have an exercise where two arms are involved, two different types of one arm
exercises that are in different positions hitting different areas of your
bicep, and hammer curls to hit the outer part of the arm each week. By
changing the exercises every week you wont get bored doing the same thing
over and over.
I have been lifting weights for about 6 months now, and have never taken any
supplements. My friends think that I should most definitely take some type
of shake supplement when I am lifting weights so that my body has the proper
amount of vitamins, minerals, and protein. They have mostly told me this
because I have lost quite a bit of weight in the past eight months or so (60
pounds) because I have been eating a lot less and eating healthier /
exercising to get into the Police Department. They have also told me that
creatine is a great way to help you up your performance in weight lifting.
They have pointed me towards the pro complex powder supplement, because of
it's low price. My friends have also told me that Phosphagen HP is a great
creatine supplement to take.
Should I try any of these products? Should I even try any supplements at
all? Any suggestions on what I should take instead? My main goal is not to
have muscles bulging all over the place, but I just want to get rid of this
excess fat (mainly around my chest and stomach that I haven't been able to
lose with just losing weight and lifting ) and fill these areas with more
tone muscle so the shirt can finally come off. I would like to gain some
muscle weight and strength so I don't look quite as scrawny as I do, but I'm
not looking to gain back a great deal of weight because I had to try so hard
to lose it in the first place.
Creatine is a great way to help your performance in weight lifting. However
you need to make sure you do not have or even had any kidney diseases before
even touching the stuff. Phosphagen HP is fine to use. Another product
that will work is called Hydroxycut. It is good to use in order to burn any body fat that you might have which will also help you get rid of the fat in
your stomach and chest. Now if you don't want to get super big just don't eat
protein foods every 2-3 hours. Eat 3 meals regularly while watching what
you eat of course. Cardio for 30 - 60 mins 3 - 5 days a week will also make
it easier to lose body fat. Just make sure your heart rate is at 65-70% of
your maximum heart rate. Take 220 subtract your age multiply by .65 and
then again by .70 and you'll know exactly where your heart rate needs to be.
Should I go through the process of taking the creatine, or take the
shakes 10
mins after twice a day? Like once before I work out, and once after? What if
I dont work out that day, do I still take both of the shakes?
Do you suggest going through the load period of the creatine? If so, should
I continue to load even if it's a day I don't workout?
You got the process right but its not twice a day its once a day and
thats after the workout. From my experience I feel better results taking it
after the workout not before. If you don't workout that day then take the
creatine in the middle of the day 10 minutes before you plan to begin your
protein drink. Loading is recommended only if you're starting it for the
first 5 days it tells you on the label how to load properly take 5 grams
every 3 - 4 hours depending on how many times you need it for the first 5
days. Even if you're not going to workout do the loading anyway. After that
just once 5 grams after the workout. Don't take the creatine in water take
it with grape juice if you can.
I only plan on working out about
2-3 times a week, so the other days I will be running (to get into shape for
the police department). So even on days that I don't workout I should take
the creatine? Or only take it only on the days I work out?
Take it everyday no matter what. You'll see results in 4 weeks or
less guaranteed.
During football season, I want to continue to lift. Could you
give me some tips. I currently lift heavy with low amount of reps. I base
my lifting off of the BFS system, and i've had some awesome gains from it. I'm
pretty big, and i've bulked up massively in the off-season. I'm about 6'5 now,
went from 225 to 260. My weakness is my bench press. I'm also 16 years old.
After football season:
Max bench = 160
I never max squatted but I was probably around 225-250 or so.
Now:
Last time I maxed out was 225 bench, but I can definitely can do more than this now
since it was like 2 months ago.
I just max squatted 405 last tuesday.
Max dead lift is around 365.
During the season should i go with high amount of reps / less weight so i
cant have the possibility of injuring myself?
During the season you can lift. Just don't go nut's with it. Focus
more on doing sets of 6 - 10 not worrying about the weight so much because
you wont risk injuries doing it this way. A season for you is about 2 or 3
months. So you're really not missing out so much. Lifting heavy with low
reps is fine during the off season.
Here is what I want you to do. This week do all three exercises like this:
6 sets - 12 , 5, 4, 3, 2, 1
By the end of the week 1, I want you to give me the numbers. So it is
important you record the amount you did. From there I'll give you something
to do for the rest of the off season. I would say since you have only 2
months left you're bench can go up 10 more lbs and the squat and dead lift can
go up another 20 or 25lbs.
See you in a week
I'm starting to cut now to try to get my body fat to around
10-15%.
Can you give me some advice on what I should be eating more of and what I
shouldn't be staying away from?
You should be into the types of foods that are mostly protein like
Isopure, Whey protein, Designer protein, Myoplex, turkey, chicken, tuna,
fish, lean meat, sirloins. You can even add some green vegetables in there
and maybe a fruit or two for breakfast. As far as what to stay away from try
to avoid anything that has tons of carbohydrates, sugar foods, and fatty
foods, like potato chips, hot dogs, pizza, ice cream, gelattis, french
fries, anything that has tons of syrup on it, any bread with the exception
of wheat bread. You want to keep a balanced diet mostly protein with as
few fats, sugars, and carbs as possible. How you eat is the main part
towards bodybuilding.
Where do the amino acids come from is it in glutamine?
Amino acids are in glutamine. Amino acids are a building block of protein.
They come from protein the rich sources like meat, fish, any type of dairy
product, and vegetables. Some of the types of vegetables would be peas and
grains. There are products that say they have a large quantity of amino
acids but come from a weak protein source. An example of that would be
milk.
What kinds of glutamine do you recommend?
L-Glutamine and Prolab Glutamine Powder wold be the two best kinds of
glutamine to take.
Does EAS Betagen contain glutamine?
Yes it does. EAS Betagen contains glutamine.
When doing exercises what is the minimum and maximum amount of reps to do in
a set for a bodybuilder?
The minimum amount of reps that should be done in a set is 6. By doing at
least 6 you'll be able to make progress. But keep in mind it doesn’t only
have to be 6 it also has be controlled and done correctly as well. As far
the maximum goes 15 repetitions is enough. However it can go up to 25 reps
for exercises that deal with the forearms and calves.
When I do shrugs with a barbell I can get 315 for 32 reps easily. Is that
too many reps in the set. Should I continue with it or should I stop doing
it?
There is really nothing wrong doing 315 for 32 it just means that 315 is
extremely light for you or what I like to call "feather weight". I would
say that you don’t really need to continue doing 315 for 32. Just focus on
doing heavier weights. The weight area where you can get a minimum of 6 and
a maximum of 15. If you can get 15 and feel you can do more than that then
continue with the set but also realize that weight is now considered to
light and is not necessary to use anymore.
I read your article's you put on the bodybuilding site called football
training a must read for players. It says that you can get people to move
up 50lbs on the bench and 125lbs on the squat and dead lift within one off
season. So if I do what you recommended with only maxing out February and
August by doing sets of:
12,5,2
4-6 sets of 1 plus
Doing the 15,10,3,3,3,3 one week
12,5,5,5,5 the next week it will move me up that much for those three lifts?
Whats an example of how it worked meaning
how well did the best person that did this routine do?
If you do exactly what I recommended yes it is a guarantee that within one
off season you will move up 50 on the bench and 125 on the dead lift and
squat. Buts that’s the minimum you'll go up because other people can go up
to as much as a little more than double that over 100 on the bench and over
250 on the dead lift and squat. An example would be this. The best kid that
did this at age 17 just this past year started off with these numbers on the
first day of training with 1RM. A bench press of 200, a squat of 355, and
a dead lift of 300. After that one off season his results were a bench press
of 305, a squat of 575, and a dead lift of 525. He moved up 105lbs on his
bench, 220lbs on his squats, and 225lbs on his dead lift within one off
season.
Is there a way to get diamond calves like Samir Bannout the 1983 Mr.
Olympia?
Yes there is. To hit the outer part of the calve point your feet in at a 75
degree angle. To hit the inner part of your calve point your feet out at a
105 degree angle. Do about 2 sets of 15 for both feet pointing in and feet
pointing out.
How many times a week would you do cardio and how long would you do it for?
When I do cardio I go on the treadmill for a minimum of 3 days a week and a
maximum of 5 days a week. The amount of time it is done is a minimum of 30
minutes and a maximum of 60 minutes. Try to however make it no more than 45
minutes.
Is doing back one day followed by biceps the next day a good idea?
No, it is not because when your doing the back your biceps are involved and
by doing biceps the next day your not giving the biceps enough time to rest.
I would suggest doing one of these two things. Either doing back and
biceps on the same day or if you cant do that keep back and biceps a good
2-3 days apart from each other.
When doing a pull down people say don’t wrap your thumb around the bar
instead keep the thumb placed next to the index finger are they right and if
so whats the difference?
Yes when doing a pull down keep the thumb next to the index finger and do not
wrap the thumb around the bar. The difference is when you don’t wrap your
thumb around the bar you're getting a progressive workout for the back. If
you do wrap your thumb around a bar you're doing mostly you're forearm. You
will see and feel a difference by not wrapping your thumb around the bar.
What kind of diet do you eat for the day as well as
supplements taken?
During the day I will have 2lbs of boars head oven gold
turkey, 4 servings of milk, 1 fruit salad, 1 vegeatable salad, and 1 - 2
servings of pasta. The only supplement I have is creatine. Being a 230lb
20 yr old man I try to get a minimum of 230g of protein to a maximum of 345g
of protein. I try to have as little fat as possible as well as sugars.
With carbohydrates I try to get no more than 150g a day but at least 100g.
It is a recommeneded diet by me because it has helped me lose approx 20lbs
in the last 6-8 weeks.
Timothy Kelly
bodybuilderolympian15@hotmail.com
Recommend this article to a friend by e-mail here!
Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review
Back To Other Teen Writer's Main Page
Back To The Articles Main Page.
Related Articles
Q & A With Chris Zaino.
Q & A: Fat Loss, X-Frame Building
Q&A With Mike Roussell - What The Readers Want To Know!
