working specific musle groups

[Dutchmaster420]

im just starting working out and i know its not good to do the same musle groups every day...i only have free weights to work with for a while so whats a good routine


also how do i work different groups with free weights,, say i want to work my back what exercises with the weights is good

any input appreciated

also should i drink a protein shake before working out or just after

 

[Dutchmaster420]

??

 

[Howard]

geekfitness.com

 

[Spamela]

Originally posted by: Dutchmaster420
im just starting working out and i know its not good to do the same musle groups every day...i only have free weights to work with for a while so whats a good routine


also how do i work different groups with free weights,, say i want to work my back what exercises with the weights is good

any input appreciated

also should i drink a protein shake before working out or just after

IMHO, having a strength trainer at a gym give you some in-person help
would be a very good investment.

 

[Dutchmaster420]

well im just going to go wit my boys to the gym what ever

my work outs are usually brazilan jujitsu and muy tai....but i need more mass now instead of just getting endurance

 

[Gravity]

Originally posted by: Dutchmaster420
well im just going to go wit my boys to the gym what ever

my work outs are usually brazilan jujitsu and muy tai....but i need more mass now instead of just getting endurance

um, lots of things you can do to add mass. You might try the general principle of fewer reps (3-6) and heavier weights. The protein is a must for growth. Try 6 small meals per day with a total of 2 grams of protein per lb of body weight per day.

 

[Deeko]

http://www.exrx.net/Lists/Directory.html

That website is AWESOME. tells you how to work each muscle.