Two a days

[skinnyguy]

So I'm thinking about changing my workout. I'm currently doing Insanity in order to reduce body fat, but I'm looking to build. It's extremely difficult for me to build muscle so I'm thinking maybe I can try two a days. Is it cardio in the morning and weights in the evening, or the other way around?

I guess I'll really have to increase food intake since I'll be burning more calories. I use the weight gainer formula with Glutamine. Also take vitamins.

 

[TheWolfMan]

Honestly if you're trying to build I'd cut back on the cardio and Insanity. No need for two a days, structure you're workout around the 3 main lifts: squat, deadlift, and bench press. You should check out Jim Wendler's 5/3/1 program. Also just go to bodybuilding.com, elitefts.com, and tnation.com you can find hundreds of articles on strength training and tips for hard gainers like you. You're gonna have to rock heavy weights for low reps so you're going to need to eat your face off, take a weight gainer, or whey protein.

 

[LandingWood]

You need to be constantly eating clean foods. If you want to be healthy and cut and ripped you need to do cardio and lift both very heavily. Always stretch too or else you're gonna need a sponge on a stick to wash your back.

 

[poetic.mind]

if you're starting out and wanting to gain mass. Do 5x5 program. All fundamental lifts.. deadlifts, bench press, SQUATS, barbell rows, barbell press. This is all you need. Try taking creatine as well to get more gains. and eat a lot. No need for insanity and all this cardio. You got time for that when summer is nearing and you start shredding.

 

[JoshSway]

So I'm thinking about changing my workout. I'm currently doing Insanity in order to reduce body fat, but I'm looking to build. It's extremely difficult for me to build muscle so I'm thinking maybe I can try two a days. Is it cardio in the morning and weights in the evening, or the other way around?

I guess I'll really have to increase food intake since I'll be burning more calories. I use the weight gainer formula with Glutamine. Also take vitamins.

Are you trying to look good or get fit? If you are trying to look good, focus on lifting heavy weights. Most people drastically underestimate how much muscle you need to have to look good after dieting. I posted a beginner workout on my site for lifting. It's a bit simpler than 5x5 but 5x5 is good.

 

[foreverAFC]

ive always been naturally slender, but ive also been working out and doing martial arts for many years.

for me, what really had the most profound effect on my body was deadlifts, squats, farmers walks and variations of crossfit thrusters/clean and jerk

dont waste your time with isolation exercises right now, do the exercises that require the use of the most muscles at once. why spend an hour doing chest or arms only when you can work out your entire body.

also, if you are slender or a hardgainer, working out too much will leave you overtrained and you will lose too many calories. you need more rest, especially if you are taxing your body with full body lifts. once or twice a week is all you need. make the deadlifts and squats your main exercises, everything else supplemental.


ive been having good results lately with:

squats 3x10 and 2x3
deadlifts 3x10 and 2x3
thrusters 4x 4
chest and back super set with machines(chest press and rows or flys and rear delt machine) 4x10 each
dip machine 4x10
abs
calves
farmers walks

this takes me 1 hour to do, it may be too much for a beginner

here is a hot chick showing how to do thrusters, a great full body movement

http://www.youtube.com/watch?v=XfIc4DUeapo


also i dont do bench press, i dont want to deal with a bar loaded with weight falling on my face when i can work out my chest perfectly fine with machines, pushups and cables, cut it out to save time and eliminate risk of injury, use a seated chest press machine instead

 

[Stort_Brød]

ok interview time!
1) what needs to be addressed first is the fat. what BF% are you?
2) have you lifted before or are you a beginner (under 6 months)
3) what is your nutrition like, are you on a strict diet or just eat whatever?
4) Why the Fvck are you using a weight gaining formula while trying to lose weight?

 

[skinnyguy]

1) 20%
2) Yes I've lifted before. I know how to do it I just dont get results.
3) Umm i eat pretty clean, the only thing is I probably don't eat enough to gain
4) Dude, look at my username. I'm not trying to lose weight. I'm trying to build muscle.

 

[Stort_Brød]

20%BF is not skinny at all. You arent trying to lose weight but in your op you say that you are trying to lose fat... same thing dude, you aren't g0ing to lose fat using a gainer protein as it is high carbs.

how long have you been lifting?
what sort of regimes have you tried?
do you keep the weight heavy and the intensity high?
do you hit failure?
have you done super sets and drop sets?

The thing with the diet is that if you eat enough carbs to gain properly no matter how clean your diet is you will put on some fat as you will be in a caloric surplus instead of a cutting diet which would be caloric negative of your maintaining needs.

Best thing I could recommend for your situation would be something like Kris Gethins 12 week hardcore trainer on bodybuilding.com I have used this program twice and both times I lost an average of 1-1.5kg per week with some alright muscle gain ( not as much as a proper bulk ) and great strength increases.