okay so the post i wrote earlier didnt post for some reason, im gonna sum it up quickly cuz i cant remember all that i wrote.
Great stuff k2, i assume you went to the gym or were you doing it at home? Remember, weight gain comes from proper diet and rest, not the gym.
For beginners, you can do a a) full body routine 3 days a week b) or variations of different splits.. eventually u can workout more frequently as a variation. If you decide to do a full body workout which would prolly be best seeing that ur a beginner. Your workout should last no longer then 50 minutes. For the first month just stick to bodyweight exercise. Do something like this (change it to what you want its just a basic compound bodyweight workout)
a)Superset 1:
-Wide grip pushups
- Squats
b) Superset 2:
- Wide Grip Pullups
-One legged squats
c) Superset 3:
-Close grip pushups
-close grp Pullups
*do one set of both exercise in the superset, rest 120 seconds, then do another until ur done all the sets.. then move to the next super set.
Do 3 sets of as many as ur safely comfortable with .. the last rep of each set u should have difficulty getting up/down but still complete it. if your exhausted by the end of it, means its too much so start off with low reps or sets and change it accordingly.
Have a pre and post workout protein shake prior to each.
Cardio once a week for 20 minutes..
cant remember what else i wrote... but ya when ur comfortable change the plan accordingly, do some research on quality sites like dragondoor.com (gymnasts are great examples of bodyweight), bodybuilding.com, muscleandfitness.com .. take advantage of the message boards and good luck!
It takes time, specially with IBS.
Edited by dubz (02/16/07 10:50 PM)
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Re: Excersising and gaining weight with IBS
