If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!

If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!

QUESTION - 4 Week Mass Building

Dave,

Good afternoon. I just finished reading and reviewing your 4 week mass building workout program. I have a couple of questions.

1.) How do you incorporate all these exercises into a four day a week weight lifting regiment?

2.) Should all body parts be exercised every week, or should certain areas be every other week?

I enjoyed the article very much. Any correspondence from you would be greatly appreciated!

Thanks in advance for your time.

Gregg

Answer

Gregg thanks for your question! You would need to follow the plan of exercises each week by combining bodyparts for 4 days of workouts. Each bodypart should be worked once weekly. An example week could be as follows:

Monday - chest and abs Tuesday - legs and back Wednesday - off Thursday - biceps, triceps, and forearms Friday - shoulders

Good luck! -Dave Gluhareff www.trainwithdave.com

QUESTION - Mustard and Onions

hi my name is jonathan......i have decided to try your meal and workout plan titled "clean it up meal and workout plan".........i was wondering if its ok to throw in mustard and onions with tuna on my sandwiches.............i appreciated the help and the article.....thank you

Answer

Jonathan -

Sure it is okay to throw in mustard and onions with tuna on your sandwiches. That is a great low calorie way to spice-up your tuna without adding fat! -Dave Gluhareff www.trainwithdave.com

QUESTION - Resting Between Sets

Hi David...how long do you recommend resting between sets? Thank you

Darren

Answer

Darren -

If you are lifting heavy you will need more rest between sets such as a minute to a minute and a half. If you are lifting lighter and for a fat loss routine you may want to stick to 30 seconds to a minute of rest to help get your body into a cardio/lifting pace. Good luck and hope this helps!

-Dave Gluhareff www.trainwithdave.com

If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!

QUESTION - Workout Equipment and Workouts

hey dave

my name is rustin and i am 15 years old, i only have a few dumbells, berbells, and medicine balls that i work out with. i want to put on more muscle mass but i dont know what exercises to do. i was wondering if you could instruct me on what i need to buy for equipment and what i need to be eating. any information you can give me will be lots of help.

sincerely, rustin

Answer

Rustin-

I have to be honest with you that I can only spare a few minutes of time for each email because I get so many and I have to work on writing articles, books, websites, and training clients in person and online and by phone, so what follows is all I have time for to answer you.

There are numerous routines you can do with just dumbbells and numerous routines you can do with just barbells and many, many more you can do with medicine balls and your bodyweight. Make sure you have an adjustable bench that can adjust for incline, flat, and decline positions. If you want to gain mass you need to still build a base or foundation. You can do this by doing three total body workouts the first week as follows:

Dumbbells

Monday (3 sets of 10-12 reps each exercise and you should be getting a good burn about 75% of the way through each set. Always do at least one warm-up set for each exercise, then pyramid-up with your 3 sets): 1. Flat bench chest presses, 2. Standing one-arm bent-over row, 3. Standing shoulder presses, 4. Dumbbell squats, 5. Seated dumbbell alternating curls, 6. Standing two-arm triceps extension

Barbells

Thursday (Same as dumbbells day, but different exercises below) 1. Flat on the floor chest presses (with a spotter for safety), 2. Bent-over barbell row, 3. Standing shoulder press, 4. Standing barbell curl, 5. Close-grip bench presses on floor, 6. Barbell squats

Ball and Bodyweight

Sunday (Go to failure with 3 sets each exercise) 1. Push-ups, 2. Crunches with knees bent and holding ball, 3. Standing ball twists for obliques, 4. Seated shoulder presses with the ball, 5. Seated curls with ball, 6. Seated overhead triceps extension with ball, 7. Squats holding ball overhead, 8. Walking Lunges with ball at chest

Rustin always use safe and proper form and have a workout partner /spotter with you as much as possible. Check out some of my articles on bodybuilding.com and their meal plans to give you some ideas for eating for size without the fat.

If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!