Bodybuilding questions - Experts, please post hehe

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Awright, some background on me first. I need to get stronger and bulk up because I am constantly getting pounded in my other 2 activities: Muay Thai (Kickboxing) and Soccer. Strength is my primary focus here, although looking good for the ladies wouldn't hurt I also don't intend to take any supplements (whey protein, etc.) and have a very fast metabolism.

Ok, that said, here's my query:
If I intend to go to they gym only twice a week (it's all I can fit into my schedule) does anybody have any ideas on what kind of program I should be doing, or direct me to a site that gives programs like these out for free?

I'm talking specifics here of course, what exercise for what body part, number of repititions and sets, etc.

I would appreciate ANY help on this. By the way, I'm only 5'5" and weigh 115lbs. so I'm a short skinny fella and think of this as your good deed for the year hehe

 

Twice a week is going to be tough to do everything. Any chance you can make it three? I can give you an excellent workout program for 3 days a week.

Also, before I tell you anything, what types of weights are you going to have access to (free weights, resistance weights, Nautalis equipment, etc.) and how often do you practice/compete in soccer? I need to know your practice schedule so I can schedule certain things on certain days (for example, I wouldn't want to give you a large leg workout when you have to go practice the next day).

Generally speaking if you're looking to bulk up, you are going to be doing low reps with high weight, and you're going to want to focus on your legs, chest and back, as they are the largest muscles in your body (not that you won't do arms and shoulders as well, but just not as much.)

 

The problem with bulking up is that you can create an adverse impact on your flexibility and quickness. This happened to me back when I was competing in fencing. A trainer at the gym didn't understand what kind of workout I really needed (muscular endurance - lighter weights with more reps), and he put me on the standard bulk-up program that most of his clients were after. It made me slow and clumsy almost immediately, effects which went away when I changed the workout.

I'm not saying that weight training isn't an essential part of your fitness program, just that you need to make sure you have compatible goals for all your different workouts.

 

You might wanna reconsider, bulking up will make you lose speed, which you undoubtedly need for muay thai and especially football. You gotta set your priorities straight.

If i were you, i'd stick to running, to stay in shape, and a punchingbag to increase hitting power for both your fists and feet.

 

Don't ask here, go to the gym, tell them what you are telling us and they will tell you exactly what you need to do. They always ask what you want to work on and why. If you are a kickboxer how come you don't have access to a gym already?

 

You're going to have to go to the gym more than twice a week. In order to gain muscle, you need to lift weights a minimum of 3 days per week. If actually getting to the gym twice a week is all you can do, then arrange for some time to work out at home. See if you can purchase a cheap set of free-weights (just hand dumbells). That way you can do your arms, shoulders, abs, calves and some back exercises outside of the gym. Save your gym time for major back exercises, heavy bench-press, etc. In fact, depending on how you strategize, you can do all the workouts you need at home - as long as you have adjustable dumbells, a bench and a set of stairs.

Eat 5-6 meals per day. I know it sounds like a lot, but prepare your meals ahead of time and eat smaller portions. If gaining muscle is your goal, try to take in about 1 gram of protein for every pound your bodyweight is. So for you, shoot for about 100grams of protein every day, minimum. Shouldn't be too hard. Also, try to keep your sugar and saturated fat content low. Carbohydrates are important, but only whole-grains (100% whole wheat bread and pasta) and low-starch alternatives (sweet potatoes instead of regular russet potatoes).

My company's website has a free nutrition program that can be downloaded here:

http://www.labrada.com/members/LBChallengeprogramF03.pdf (ignore the contest - just follow the program)

Also, my company puts out a great, Free weekly training and nutrition newsletter that you may find useful.

http://www.labrada.com/joinfreenow.html


Hope this helps.

 

Enagonios - the problem with the advice you are getting here is that is highly generalised and the fact is that different people will respond to different training regimes in different ways. I had a similar body-type to you and I made almost no progress from following the 'standard' programs. I accidentally discovered that I made better progress from shorter, more intense sessions of only half an hour at a time.

The point is, twice a week might work fine for you but you really need to talk to a gym instructor and start to get a feel for what works for your body.