TotalANXiousNESS said:[quote]

KoolEaze said:

Your quote makes it look like i made that comment. I didnt. Could you rectify it for me?

3121 said:

Yeah, sorry. I remember how to make a quote I guess. I was just answering the question on the bottom.

Sorry!

3121 said:

Here we are again !


I checked out that link you mentioned ( myprotein.co.uk) and they have a huge variety of products for different purposes.
Which product do you use ?
I also checked out some gainers ( you were right, the amount of protein per serving is indeed much higher than I said initially, that´s because I was talking about socalled weight gainers, and there are also gainers that are high in protein and low in carbs.)

Anyway, I´m also doing the full body workout three times a week these days but I change my routine and program every now and then. I used to do regular volume training with split training but I want to try the three times a week, full body approach for a while.
I also tried HIT and Heavy Duty but the recuperation time is too long ( once a week ? That can´t be right .) and the stress on the central nerve system is too high,IMO. With the three times a week routine I do three sets per muscle with 8-12 reps, and only 5-7 reps on the big muscles such as pecs and lats and abs.

Thanks for all your kind info and advice, much appreciated.

KoolEaze said:

Hey KoolEaze,

The only product i use on myprotein.com is unflavoured whey protein. I mix it with milk after a workout and i mix it with the other ingredients i mentioned earlier in the post when im increasing size. I think many products are pretty useless. Supplements are big business and its easy to be mis-led into thinking that everything they put out is beneficial. i have also used creatine before but again, it serves little purpose to the average gym goer. It will aid recovery and make you more explosive but i found that its pretty sports specific. i discontinued it as it didnt add anything to my training. It did make me bigger though due to the water retention is causes in muscle cells. It can often give users a wrong impression about how they are progressing - thinking their muscles are bigger than what they are. A week after stopping creatine, you can expect to lose anything upto 7 lbs. Its a noticeable difference.

Other people have mentioned that Whey tastes disgusting. I dont find that the case with unflavoured whey. It just tastes of milk. I do, however, dislike the protein shakes which are full of sweetners etc. I'd never go back to flavoured protein shakes. To expensive and usually unpleasant to drink in my experience.

you seem to know your stuff in regard to weights. I am currently doing the 3xFB a week too. I am working and A B routine.

Its comprised of this

Workout A

Deadlift
Squat
bench press
Military press
chin ups

Workout B

Stiff legged deadlift (romainian deadlift)
hack squat
Bent over row
DB shoulder press
dips


so if you worked out on a mon, weds, fri. your session would look like this

Mon - workout A
Wed - workout B
fri - workout A

then on week two it would be

mon - workout B
wed - workout A
fri - workout B

If i feel it is neccessary i will add an isolation exercise at the end of the each session.

I agree on the rep ranges you mentioned. For hypertrophy (muscle growth) use ranges between 8-12 reps. For strength training stick to 5x5.

If you weight train, you should really be squatting and deadlifting. These are the staples of a session and will ensure muscle growth over your entire body.

i'd really reccomend this workout for anybody who hopes to add lean muscle and reduce body fat. So many gym goers are ill informed and waste their session bench pressing or curling constantly.

If you choose to use this program, mix it up with your rep ranges. For example start the 1st week with 3x12 then the week after go heavier and lift 3x8 or 3x10

I agree with changing your routine up occasionally too. This will help you if you reach a plateau in your gains e.g. cant seem to lift any heavier. Also, changing up your routine from time to time can shock your muscles into new growth. Its two easy to put your body through the same regime each session. Your body will become wise to it and gains will reduce considerably.

For fat burning i use HIIT (high intensity interval training) or tabata running. Again, i reccomend that any body interested in fat loss or 'cutting' investigate these techniques further.

Good luck with your training KoolEaze