Rowing Exercise Programme

Exercise programme?

Ive planned this exercise plan and would like to ask for opinions on it.

Thats actually a well thought out programme..as long as you dont overdo it. Doesnt sound like you will though. You MUST remember though that the cornerstones to any sort of change to your physique, regardless of whether its mass gain or fat loss, are (in order) Diet, Training and Recovery. Diet is where you lose or gain mass. Trainng is just a signal for the body to adapt, nothing more. It actually damages your body in a way that signals the body to grow and adapt to it. But you dont gain in the gym. You gain when you sleep, when growth hormone is released and when you’re not making other calorific demands on your body.
Search for a calorie calulator online and then work out your calorific needs for the day, including your exercise. Make sure most of your carbs are before your workout to fuel your daily stuff and the exercise. Keep it higher protein after…except for the most important bit. Your post workout protein shake. Get one with dextrose, creatine and maltodextrin in – as well as good quality whey protein. The dextrose will raise insulin levels, which are both anabolic and prevent cortisol from breaking down your muscles further. This will also shuttle the creatine into your muscles where its needed. The maltodextrin and protein supply the nutrients for immediate repair. You have about a 45 minute window after exercising to drink this to get the best out of it. I strongly advise you to take it!
If your diet is clean (no junk food, good quality protein, your basic calorie needs met by real food not supplements, small meals every 2-3 hours) your training is high quality (concentrate on form more than weight) and you have good rest patterns, especially sufficient quality sleep – you WILL gain muscle with this programme. If you dont then your diet is probably wrong. If you start to feel you’re not sleeping properly – take a day off from the gym. One day wont hurt. Be patient.

You dont say how old you are but if you’re under 22-23 you’ll be so full of natural anabolic steroid (testosterone) you should gain plenty with ease.
(This is why younger lads shouldnt do steroids..its a complete waste of time and money and has more serious consequences for them)

Hope this helps!! Enjoy your training.

Edit: Just saw the other post….yes eating after exercise – or more importantly the release of insulin – slows growth hormone production. This is true. But the biggest surge of GH production is about an hour after you fall asleep. Immediately after exercise your body is flooded with cortisol – this hormone breaks down muscle tissue to release amino acids into the bloodstream…not good if you want to build mass. it is far more important to raise insulin levels and stop cortisol in its tracks at this point. It needs to be remembered that insulin is highly anabolic (although taking it as a supplement without actually having diabetes is just plain dumb..)
ps: I study this for a living…

Dr. Larry Nassar – Swiss Ball Shoulder Prone Rowing Exercise

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