Hi Raynor, what do you suggest for a full body workout in about 10-20 mins without instruments?

I just did that hypertrophy workout. First day (chest/bis). It took like 3 hours. Just seems like too much for one workout. Only had a pump through like half the workout, the rest of the workout, it just seemed like we were going through the motions.

Definitely sounds like a sprain, however it could also be something more complex depending on what caused the injury. Without seeing or feeling it, I would advise the following:


1. Immobilization - get a good wrist brace, keep it on, and minimize wrist movement.
2. Ice - Ice the area for 20 mins on, 40 mins off, at least 4x per day.
3. Anti-Inflammatories - Take 2-4 ibuprofen or equivalent per day, as needed.
4. Rest - make sure to keep the area well rested and avoid using/striking the wrist.


If conditions worsen, see a doctor immediately. If the conditions improve, you should be good to go within the next few weeks.

Word thanks man, was hoping you wouldn't say that lol.

Not the time of year I wanted to take off from the gym

I seriously need some help. It seems like I haven't gotten any bigger or made any progress in my lifts in a whole year.

earlier you gave me a work out plan that ive been following

5 sets


Monday - Chin Ups, DB Bent Over Rows, Lawnmower Rows, DB Curls, Hammer Curls, Seated Curls

Tuesday - Pushups, DB Flies (standing), DB Presses, DB Kickbacks, DB Skullcrushers, Dips

Wednesday - DB Squats, DB Lunges, DB Calf Raises, Situps, DB Crunches, Hanging Leg Raises

Thursday - DB Shoulder Press, DB Arnold Presses, Bent over DB Rear Delt extensions, DB Shrugs, Wide-Grip pullups (overhand)

Friday - Pick some of the above exercises that you need work with and do those - stick to muscle groups needing more attention


my only question is for mondays. I've been searching around and I can't find a difference between DB bent over rows and lawnmowers and was wondering what that is so im not doing the same exercise twice in the same day unless thats what you planned

5x5 will definitely put on size, but not at the same rate as hypertrophy.

5x5 is primarily for strength, whereas hypertrophy is mostly for volume.

That being said, I would advise that you focus on a platform (5x5) before hypertrophy.

For macros, 40/40/20 or 35/35/30 will be fine with proper calories (500+ over from your BMR)

Add a good multivitamin like NOW! Adam


edit: also make sure to get at least 1 full gallon of water per day.

This post was edited by SKCRaynor on Dec 18 2013 08:09pm

Certainly.

2 minute fast walk
2 minute jog
30 second sprint

(4.5 minute intervals)

REPEAT for 4-5 cycles

NASM is certainly one of the most widely accepted.

As long as it's reputable and accepted most anywhere, you're good to go.

That's a tough one!

5 sets of pushups
5 sets of pullups
5 sets of situps
5 sets of squats
5 sets of lunges