Tips for beginners (Gym) 1.79

[santerno]

DAfter quite some time, I finally reached a good amount of money independently to go to gym, can you tell me some of the serious tips(other than the diet which I already know) which can really help me?

 

[Chowdog]

DAfter quite some time, I finally reached a good amount of money independently to go to gym, can you tell me some of the serious tips(other than the diet which I already know) which can really help me?

Zyzz Workout Routine

Zyzz workout routine consisted of a high volume, 5-day a week plan. His central training approach was about consistently pushing the limits and striving for progression during every workout session.

Here is one of Zyzz workout routines along with some comments about each workout…


Monday: Chest/Biceps

Incline Dumbbell Press – 4 sets x 8-10 reps
Flat Barbell Bench Press – 3 sets x 8-10 reps
Incline Dumbbell Flye – 3 sets x 8-10 reps
Wide-Grip Dips – 3 sets x to failure
Barbell Curls – 3 sets x 8-10 reps
Preacher Curls – 3 sets x 8-10 reps (Drop sets: perform 8-10 reps, then cut the weight in half and perform another 8)

Review: This is a fairly standard high volume chest workout. As for biceps, there is no research to support the use of drop sets, though it probably isn’t going to hurt you. For complete biceps development, a supinating dumbbell curl should always be included.


Tuesday: Legs/Calves

Barbell Squats – 4 sets x 8-10 reps
Dumbbell Lunges – 3 sets x 8-10 reps
Leg Press – 3 sets x 8-10 reps
Leg Extensions – 3 sets x to failure
Leg Curls – 3 sets x 8-10 reps
Calves – Train on instinct by performing a few sets on a few different machines.

Review: A standard leg routine, though a structure calf training plan would probably be wise.


Wednesday: Back

Lat Pulldowns – 3 sets x 8-10 reps
Deadlifts – 4 sets x 8-10 reps
Bent Over Barbell Rows – 3 sets x 8-10 reps
One Arm Dumbbell Rows – 3 sets x 8-10 reps
Hyperextensions – 3 sets x 8-10 reps

Review: If you are already doing deadlifts to strengthen your lower back then hyperextensions are probably not necessary.


Thursday: Shoulders/Triceps

Overhead Dumbbell Press – 4 sets x 8-10 reps
Upright Rows supersetted w/ Lateral Raises – 3 sets x 8-10 reps
Front Raises – 3 sets x 8-10 reps
Lying Rear Delt Side Raises – 3 sets x 8-10 reps
Close-Grip Bench Press – 3 sets x 8-10 reps
Cable Pushdowns – 4 sets x 8-10 reps
Skullcrushers- 3 sets x 8-10 reps

Review: Upright rows are a dangerous exercise that puts the shoulder joint in a really bad position. I would recommend using the side lateral raises only.

There is also no need to perform direct front raises, as the anterior head of the shoulder is already hit very hard on all chest and shoulder presses. Almost all bodybuilders already have over-developed front delts which can actually cause an imbalance in the shoulder joint.

The triceps workout is fairly standard but a bit on the high volume side.


Saturday: Full Body

Deadlifts – 3 sets x 8-10 reps
Squats – 3 sets x 8-10 reps
Clean & Jerk – 3 sets x 8-10 reps
Overhand Chin Ups – 3 sets x 8-10 reps

Review: This is the unorthodox portion of the workout plan that I don’t really understand. Performing heavy squats and deadlifts twice per week is definitely overkill and is going to place a lot of stress on your lower back. The set of chin-ups randomly inserted here is also odd.


Cardio

Zyzz did not perform any cardio as he believed that weight training along with a proper diet was enough to burn fat and keep it off.

For the most part I would agree with this, though it does depend on the individual’s body type.

Naturally skinny guys can certainly get away without any cardio at all, while those on the naturally heavier side may need 2-3 sessions a week for optimal results.


Final Word On Zyzz Workout Routine

All in all, if you’re looking for a moderate intensity/high volume plan, Zyzz workout routine is a fairly straightforward approach.

It’s certainly not the type of plan that I would recommend to most people, but it’s not bad either.

Remember, just because a particular plan worked for Zyzz does not necessarily mean that it will be ideal for the majority of people.

It should also be noted that Zyzz had spoken openly about steroid use in his past. (Though this is not confirmed)

Steroids allow a person to effectively recover from much higher training volume and frequency, and natural trainees have to follow a different set of guidelines.

Zyzz Diet

Zyzz did not believe in counting calories and simply focused on consuming 7-8 meals a day, each containing a lean source of protein.

He avoided fast food, soft drinks and sweets and the only liquids he drank were water and green tea.

Here’s an example of Zyzz diet…

Meal 1 – 6 boiled Eggs, 2 cups of Oatmeal and a Protein Shake
Meal 2 – 300g Chicken Breast with Broccoli and Brown Rice
Meal 3 – 200g Tuna chunks in spring water, mixed with Spinach Leaves and Wholemeal
* Workout
Meal 4 – Post Workout Protein Shake
Meal 5 – Stir fry Beef/Kangaroo Mince with vegetables
Meal 6 – Steak or Kangaroo and Brussels Sprouts
Meal 7 – 4 scrambled Eggs with Salmon
Meal 8 – One cup of no fat Cottage Cheese

Review: Zyzz diet is a fairly traditional bodybuilding approach but is based on a few principles that we now know through research to be false:

* There is no necessity to consume a meal every 2-3 hours throughout the day as he recommends. What matters is your total protein/carb/fat intake as a whole. If you want to consume fewer meals (such as 5, 4 or even 3) that is fine as long as the total macronutrient content is the same.

* He follows a very high protein and low carb diet which will not be ideal for most natural trainees. Carbs are necessary for energy production and are actually very important for sparing muscle tissue. Most lifters will do best on a moderate protein, high carb, moderate fat meal plan.

* Though counting calories is not mandatory, most people with average genetics should at least have a rough idea of their calorie needs and overall calorie intake. If your calories are too low you won’t gain any muscle, and if they’re too high you’ll gain excessive body fat.

Conclusion

There’s no doubt that Zyzz was a unique individual who inspired millions of people from all around the world to improve their bodies and lives.

Was Zyzz workout routine and diet perfect? No. It worked well for him, but that doesn’t mean it will be ideal for most natural lifters.

 

[Angutoid]

hit that cardio fatso