Bodybuilders,powerlifters,etc.

[Eyez]

I don't know if this thread already exist,besides the one bashing Matador or some shit.

But I thought I'd make a thread for us members that go to the gym.

I'll tell a little about myself. I go to the gym everyday.

1st day
Chest,Triceps

2nd day
Back,Biceps

3rd day
Shoulders

4th day
Legs

I squat 495 lbs. I curl the 110 lbs. barbells. I do shrugs with the 100's (dumbbells). I do other workouts,but these are the only exact weights, that I remember.

I usually take Nitric Oxide,but I'm not currently taking anything.

I'm currently 280

Umm,if you want to know anything else,just ask. Now let's here from you guys. I'd love to hear your workouts,and everything else.

-Eyez

[Poetry]

I go five days a week...

Sun: OFF
Mon: OFF
Tues: Chest/Tris
Weds:Cardio
Thurs:Back/Bis
Fri: Cardio
Sat: Quads/Shoulders (including traps)

Not taking any suppliments other than a multi and plenty of water. Eating like a horse :)

[Eyez]

Yea,I have to get on the ball with that.

I work out like crazy,but my metabolism has to be slower than a damn slug. Because I eat like once a day,and miss the other meals.

I may pick up this supplement called Black Powder,because I heard it's supposed to be nutty.

Anyway,thanks for posting.

-Eyez

[Perception]

Whats up everyone...I don't know what anyone goals are but the key to the body you "want" are usually not through body-split routines. Aside from a few things, they do very little to increase metabolic activity and enhance other homeostatic functions that will make you lose body fat/gain or maintain muscle. I am a strongman compettitor, power lifter, mma athlete, and I coach/personal train for my part time job. Im still new to this community but, everyone seems very cool and helpful. If anyone needs any workout tips or diet planning I'll be more than willing to help.

Just some general tips about getting the body you want.

1. Diet is 80 percent of the battle.

2. Create a strength training routine not a body building routine. Body building is a part of strength training. Functional muscle mass is always more appealing then loads of unecessary mass which body builders want because it makes them win. If your doing a bbing show then body build away but you want to improve strength, speed, body composition etc...go with a strength training split.

3. Isolation movements are not a waste of time but should be limited...very limited.

4. Cardio is aerobic weight training is anerobic. The MMA fighters w/ tight bodies, some of the guys you see on the Worlds Strongest Man do alot of anerobic work to get that body. The treadmill is not always the best option.


Again, if anyone has any questons you can write them on here or PM me and I will do my best to help out.

-Perception

[Christian Hans]

Well... to be honest, at the moment I am 5 weeks into a Test-E & D-Bol cycle. 4 weeks remaining. I am 6'0, 200lbs.

Monday- Back
Tuesday- Shoulders & Brazilian Jiu Jitsu
Wednesday- Legs & Yoga
Thursday- Chest & Brazilian Jiu Jitsu
Friday- Bis and Tris
Saturday- Yoga
Sunday- Rest

[Ambisire]

I've been working out solid for about a year. I had some lifting experience in high school for football weight training and some when i started college but I realized I didn't know what the fuck I was doing.


I took a Physiological Science class and actively read T-nation and health articles now, which I find helps way more than going to the gym everyday and doing bench 7 times a week.

My workout right now:

Day 1: Chest and Tris (All heavy lifting except warm up set)

Dumbbell press 5X5
Incline press 10,6-8,6,4
Decline Press 10, 6-8, 6, 4
Dumbbell Flies 8, 8, 6
Cable Cross 10, 8, 6, 5
Incline Cable Flies NEGATIVES 3x5

And 4 exercises of tris, followed by dips (2X25).



Day 2: Back and Bi's

Deadlift or Renegade Rows 4 sets
Wide Grip Pull Down to Chest 10, 8, 6, 5
Seated Close Grip Rows 10, 8, 6, 4-5
Behind the head Pull-downs 10, 6-8, 6, 4-5
Bent over Dumbbell Rows 10, 8, 6, 6
Medium grip pull ups to sernum 2X10

4 exercises of bi's (all 4 sets of heavy lifting) ..seated hammer curls, back-on-wall straight bar curls, preacher curls, cable isolation curls


Day 3: Shoulders/Traps
Shoulder Dumbell Press 4 sets
Bent Over cross over pulls 4 sets
Lateral Side Raises for Side delts
Dumbbell front raises
Cable pulls
Power Clean (Although I haven't done this in a while)


Day 4: Legs

Squats on machine (can't use barbell cause of chiropractor advice for neck issues. Sucks)
Leg Press
Lunges
Stiff Leg Deadlifts
Sometimes Hamstring Isolation to follow up the stiff legs
Calve raises


Rest in between the days about 2 days or so.

Haven't used creatine for a while after my 2 cycles but gonna start again soon. The cramping sucks balls though. Whey protein by Optimal Nutrition. Nothing else.

[JekDaPUA]

Been training for 2 yrs

am atm 16% bf 5'7" and weigh 177lb

currently following A-trainers training program, with great results

Have a firm grasp of everything to do with training, dieting, muscle splits, exercises, isolating the muscles.. whatever you might need to know, only thing I don't know about is steroids more so then the next person

was a huge regular on bb.com forums and still go there once and a while

my goal is 186 - 198lb somewhere between there, and 10% or slightly less b/f

[hexxeh]

I've started in Feb '07 and was goin consistently up untill june, started to slack off with my diet but still go every now and then. Now I haven't been for one full month and i'm plannin on going back in a week or so. I currently weigh 161, went down 4-5lbs during the past few weeks which is annoying.

I'm planing to start taking creatine once i get back, and my aim is to reach 180lbs by mid december (i.e. in 8 weeks). You guys think it's possible?

one last thing, for the people who take creatine, you recommend it? And does it really phuk u over after u stop taking it?

[JekDaPUA]

You can definitely put on 19lb.. whether it will be all muscle is debatable

if you want to know more about creatine from the experts go to t-nation.com

that site is packed with well set out and informative insight.


for your goal, u will need a consistent 8hrs sleep a night,
a consistent diet
no more then 1.1.5 hrs in the gym

n to make sure u don't over train

you can come close and retain your body fat.. or you might put on a little bit

[hexxeh]

thanks jekdapua, u mentioned something about the A trainers training program and that giving you great results. what that about?

Another thing which always keeps me wondering, what's the difference between flat bench press (using a bar) or a flat but using dumbells on each hand. I personnaly prefer the dumbells. Which is better and why? It doesn't target different muscle or does it?

[Allstar]

"Another thing which always keeps me wondering, what's the difference between flat bench press (using a bar) or a flat but using dumbells on each hand. I personnaly prefer the dumbells. Which is better and why? It doesn't target different muscle or does it?"

The difference is that you lift the same amount of weight with each arm/chest. When lifting a bar you can tend to lift most of the weight with your strong arm/chest. This will cause your muscles to be different sizes from the left and the right. Another thing is that the dumbells incorporate more muscles because you have to stabilize it. Flat bench press you are able to lift more weight so in my opinion it works the chest a little better so I suggest not totally eliminating it. I usually start out doing flat bench and then I go to dumbells.

To answer your other question about creatine. I am a BIG advocate for taking a creatine supplement. Throughout High School I played sports and was CONSTANTLY working out hard. I hardly received any gains, I was weighing 140 when a Junior. This was because I did cross-country, basketball, and track which are high cardio so I wasn't able to put on weight. I started taking cell-tech and whey protein my Senior year and I BLEW up in 6 weeks. I recommend cell-tech over regular creatine because it has sugar in it which induces an anabolic insulin effect for maximum saturation. Creatine in my experience is used for lean muscle (prefered by runners), this could be totally wrong but it is my opinion. No-xplode might be better then cell-tech, I have received a lot of great reviews EXCEPT for the stretch marks. They have claimed the concentration while working-out is AMAZING. Being an amateur at working-out be careful with it because you are highly likely to overwork your muscles causing damage. I tend work-out very sparaticly because I get satisfied with how I look and I live a very busy, schedule always changing lifestyle. I have went an entire 6 months of not working-out and I had barely any muscle loss, I didn't gain any weight either. When I started working-out again I was right back where I was 6 months ago in 2 weeks. Just do not take the stuff if you are not working-out. My only regret with cell-tech is that I didn't start it sooner.

My work-out routine isn't what typical weight lifters like. I do not lift for strength but for health and sex appeal. I concentrate mostly on arms, chest, cardio and definately abs. I predominately do hypertrophy work-outs, meaning that you work out your muscles to exhaustion. Right now I don't have a die hard set schedule because I am in the maintaing stage.

2 times a week I work bicep, 2 times a week chest, 1 day a week legs, 1 day a week triceps/shoulders, abs 7 days a week, cardio 4 times a week. Wait 48 hours before working a particular muscle again. So if on Monday you do biceps wait till Wednesay to do it again.

I work-out a set muscle and I just do different exercises that work that muscle. Example: Biceps I do hammer head curls, pull-ups, ez bar, concentration curls until exhaustion where I can't even curl a 10 lb dumbell 10 times. Afterwards I do 30 minute of ab workouts. Post-workout I drink cell-tech and whey protein.

I been wanting to try no-xplode but a friend of mine is taking it and it caused him to get stretch marks because the gains were so good. I am stretch mark free and wanting to stay that way.

I am currently 5'10", weigh 155 lbs. I have 16" arms, not sure of chest measurements, and a 8 pack.

[Perception]

If your looking to increase the size of your pectorals, dummbell bench is the way to go, specifically decline dumbbell bench. Theirs alot of studies that show that decline dummbell bench recruits pectoral muscles up to about 87 percent, followed by incline, followed by flat. In all actuality, unless your looking to power lift, the flat bench isn't really that good of an exercise. Damaging to the rotator cuff as well.

Weighted pushups are a great, great exercise for chest development as well. As far as isolation exercises go it's actually pretty misleading because it's impossible to completely isolate a muscle group. The body just doesn't work like that. But using "iso-exercises" are necessary because, even though the triceps are going to get bigger through horizontal and vertical pushing movements, the shoulder girdle, scalpulae etc are going to get burnt out very fast, as well as the nervous system.

[Christian Hans]

The best advice I can give anyone is to not get advice on weight-training from a site like this. Go to bodybuilding sites. My personal favorite is the online forum at steroids.com (don't worry, most of the people there don't use steroids and don't recommend them). I've learned invaluable information that has helped me go from being 6'0 160lbs and benching 170 to 190lbs and benching 335 in less than a year. And don't ignore diet or proper fat-burning workouts (no cardio is not the same thing as fat-burning).

[JekDaPUA]

A trainer is a well respected authority on bodybuilding.. who is well known especially on the BB.com forums

he has actually "reinvented" training.. and has his own "workout program" which I have found to be highly affective.

I just so happen to be lucky enough to know him as a distant friend, he has been a great help to me

If you really want a killer chest exercise do a google search for "atrainer flyes"
nothing isolates the chest better

there is a lot of debate about whether dumbell or barbell exercises are better used.. but in my experience using both or just mixig it up is your best way to get the advantage of both.

Of course if you want to gain mass and or max strength you want to stick to compound exercises and heavy loading which you can only really do with a barbell.

And one thing ive learned in my short time training

DO NOT FOR ANY REASON SKIP ON LEGS AND OR SQUATS

DONT BE A HERO LIFT WITH GOOD FORM NOT YOUR EGO

LEARN HOW THE EXERCISE WORKS AND FOCUS ON USING THE CORRECT MUSCLE TO MOVE THE WEIGHT (so many people do lat pulldowns or low rows with their biceps and are missing the point!)

anywho if anyone wants some basic help or anything feel free to PM me, or if they just want to kick the shit and discuss bb'ing in general

I also recommend t-nation.com for some really insightful and useful "studies" from people who actually work out, and powerlift

p.s Perception if you can show me these studies, Id be very interested to read them.. and where you got the impression that its impossible to isolate a muscle that would be good too

[hexxeh]

Jekdapua, Allstar and Perception thank you all for your comments. appreciate it!

As some of you might've read i'll be goin back in a week or so and i've got an 8-week trainig program and woull appreciate it if people cna omment on it.


Monday
Flat Dumbbell Bench Press - 4 sets of 10 reps
Incline Dumbbell Bench Press - 3 sets of 12 reps
Decline Dumbbell Flyes - 3 sets of 15 reps
Upright Barbell Rows - 3 sets of 8 reps
Standing Lateral Cable Flyes - 3 sets of 12 reps
Dumbbell Rear Deltoid Flyes - 3 sets of 12 reps

Tuesday
Standing Calf Raises (Machine or Free-weight) - 4 sets of 10 reps
Leg Extensions - 2 sets of 15 reps
Leg Curls - 2 sets of 15 reps
Barbell Full Squat - 4 sets of 8 reps
Barbell Lunges - 3 sets of 12 reps

Thursday
Standing Rope Cable Curls - 3 sets of 15 reps
*Superset With*
Standing Rope Pushdowns - 3 sets of 15 reps
Standing Barbell Curls - 3 sets of 8 reps
*Optional Superset*
Seated Dumbbell Triceps Extensions - 3 sets of 8 reps
Barbell Shrugs - 3 sets of 8 reps
*Superset With*
Cable Shrugs

Friday
Wide Grip Front Pull-downs - 3 sets of 12 reps
One Arm Dumbbell Rows - 4 sets of 8 reps
Low Back Extensions - 3 sets of 15 reps
Bent-over Barbell Rows - 3 sets of 12 reps
Middle Back Shrug - 3 sets of 10 reps

I'll be doin those over 8 weeks, however might be decreasing a set and increasin a rep. or vice versa depending on the week.

Mainly, i'm looking to get bigger and some tonality/definnition.

tell me what you guys think.

[Lost Prophet]

I go as much as possible but in general its this:

Monday: Chest
Tuesday: Arms
Wednesday: Cardio
Thursday: Back and Shoulders
Saturday or Sunday: Chest/Arm

I dont go both Saturday and Sunday due to nights out, I take Reflex protein powder.

Bench 95kg, Curl 35-40kg, Dip with no assist etc

When doing cardio I used to do HIIT training but it just fazed out with me and I go for a run now on the treadmill or cross trainer. For those who don't know HIIT I would do it for a bit! You do a slow job for 5 minutes, sprint for 30 seconds, slow jog for 2 minutes, sprint for 30 seconds, slow jog for 2 minutes, sprint for 30 seconds etc. This makes your body constantly be in a state that it is not used to do as by the time your nearly rested your sprinting again. The more you do this you either add more 30 seconds bursts, or reduce the time you rest. Equally so, it still fu**s you up big time!!!

[Recon]

I'm 5'7" and 34 years old. A year ago I was 195 lbs. Now I'm 175 with a 4 pack (still working on the 6) and just bought my first pair of 31" pants since I was in college. I think that Perception's 1st point can't be stressed enough.

No matter what age you are, you must clean up your diet and make it your lifestyle. I eat clean 6 days a week, with Saturday as a cheat day. By using free calculators from places like T-nation.com and Bodybuilding.com; I found out what my caloric/protein/fat content should be to attain my goals. I started keeping a journal to write my dietary and workout progress in, along with keeping pictures to show progress.

My workout is based around Charles Poliquin's German Volume Training which you can find through Google easily. Although it's a mass buiding program, I've modified it to suit my goals.

I haven't 1 rep maxed in a while, but I after doing my 6th set of flat bench (supersetted with widegrip pullups); I did 300 lbs for 4 reps. I do squats/romanian deadlifts/straightleg deads along with machine isolates on leg days; but I have to watch the weight I use because of a degenerative sacrioalic joint in my pelvis.

I do a 20 minute cardio session everyday after lifting. With short breaks, supersets, and 'balls to the wall' training; I usually don't go over 1 hr. - 1 hr 15 min. (before cardio) so there is little to no cortisol production.

My supplements are simple and easy. A sport multivitamin, glucosomin/chondroitin/MSM (for my joints), and either Superpump 250 from Gaspari or BSN's N.O. Explode.

The last thing I'll say is simply this: Bodybuilding is just like pickup. The best way to learn is to educate yourself first, and then go into the field and learn through trial and error. Good luck to everyone, happy lifting, and even happier sarging.

[JekDaPUA]

Hexxeh hit this for 6 weeks

make sure u progress the weight on a weekly basis

on the 7week take it off, or do negative reps (really light weight)

then week 8-9 finish the 8 weeks of the program


This will prevent you from over training
and also help replenish your CNS (central nervous system)

I don't know who said that barbell is uneven distribution.. reality is, ur more inclined to "lift" differently unilaterally then with a barbell.. if anything it asserts an even distribution along the bar..

benefits of uni lateral is isolation of the muscle, n training individual sides for consistancy and peak..

barbells are great for compound loading, and in general are going to be more "even"

but as i said, using both dumbells n barbells is affective

If anyone would like to debate this, or argue or just chit chat.. im happy to, i love this stuff just as much as PUAing

I absolutely agree with Recon's last sentence.. in the end training methods r just theory based.. and there is always debate, someone for and against ever type of method.. but reality is most of them work just for different people.. kind of like the variety of PUA methods

[Allstar]

Whoever mentioned to not seek weight lifting advice from here was right, I suggest going to a site where there is known experts. Bodybuilding.com is a pretty good site for information.

The diet is 90% of it like it was mentioned. I don't really follow a strict diet but I avoid the junk foods. I haven't ate fast food in probably 5 years, stay away from the sodas, no pizza. You could have a 6 pack but if it is covered up by fat what is the point.

Hexxeh your work-out approach is similar to mine with doing a lot of exercises for a particular muscle. It looked good. Like Jeda mentioned to make sure you increase your weight. Since you are only working out 4 days a week and only the target muscle group once a week, I don't think you are going to overtrain.

Jeda with barbell the weight might be evenly distrubuted among the bar doesn't mean lifting the weight is going to be evenly distributed. Have you ever seen anyone do bench press and they lead with one arm and the other one just follows? Watch sometime and the bar will be slanted and not straight when they are lifting it.

The HIIT exercise has actually been proven to be better for weight loss. I am not a fan of treadmill but I do like the eliptical. I prefer to run outside probably related to my cross-country days.

I forgot to mention that I take L-Glutamine with my whey protein.

Definately training methods are theory based. Dieting has thousands of theories, PUA has different theories and styles. With my work-out style you will gain mass, endurance and definition but not much strength.

[JekDaPUA]

I don't disagree Allstar.. but that comes with poor form.. and there r markers on a bar n methods to keep it even.. I see people do dumbells with poor form too

thats why I always have said FORM OVER EGO

HITT Is not better for weightloss or worse..

the reality is.. low intensity training burns more fat over a longer period of time
high intensity training burns more fat over the period of the actually exercising..

You can burn just as much fat while lifting weights with the right training regiment


Great thing about most Whey proteins these days is they come with L-Glutamine.. but even in the community its debated whether its necessary or not

I am a regular on bb.com (used to be more so then now) and have a lot of credit on that site.. if u want to check

[twizt]

Monday:

Squats, Deadlifts, Stiff-legged deadlifts, abs.
Set 1; 8reps, then 6, then 4, then 2, then 1 (adding more weight each time)
Then go to isolated machine for legs. (after compound exercises)

Tuesday:

rest

Wednesday:

Benchpress, curls, military press, abs. Same style of reps.
then to isolated machines for those areas.

Thursday:

rest

Friday:

Bent over rows, pull-ups, ez-curl, abs.



+ i eat 3,000+ calories day, try to eat every 3 hours, and get atleast 8 hours of sleep every night.

[JekDaPUA]

+ i eat 3,000+ calories day, try to eat every 3 hours, and get atleast 8 hours of sleep every night.

ditto to this..

[hexxeh]

Do you guys take proten pre or post workout. I use to usually take it post workout. Which would you recommend?

thnx.

p.s. i'm gonna start using muscle tech nitro-tech hardcore as my protein supplement. havent read much negative reviews on it.

[Arborian]

I love to exercise... and I love the physiology that goes with it.

some important things that I should mention.

testosterone max output @ just under an hour.
endorphins are sexy.
8-9 hours of sleep for a number of reasons (anabolics, testosterone, recovery)

supplements:
complex/simple carb mix pre-workout with supplemental protein
post workout proteins with bcaa to help metabolize it. lactase is a good enzyme to have thrown in.

animal pak: I just started using it and its amazing. its got a good number of bcaa's in it, as well as a host of other good mineral complexes, etc.

nitric oxides give you the pump you want, and most of them have caffeine, which help focus you and give you energy

creatine: cycle 3 months on, one off

and eyez... I dont think youre serious unless your form is off, bro. send me a vid :-P

Me: 6'1", 190 lbs.

[FearLess]

What is this thread doing here? Did i miss the title as the manual to become the alpha male?

Im all for working out, but remember solid game will beat out abs bis tris chest back any day of the week.

[Eyez]

I love to exercise... and I love the physiology that goes with it.

some important things that I should mention.

testosterone max output @ just under an hour.
endorphins are sexy.
8-9 hours of sleep for a number of reasons (anabolics, testosterone, recovery)

supplements:
complex/simple carb mix pre-workout with supplemental protein
post workout proteins with bcaa to help metabolize it. lactase is a good enzyme to have thrown in.

animal pak: I just started using it and its amazing. its got a good number of bcaa's in it, as well as a host of other good mineral complexes, etc.

nitric oxides give you the pump you want, and most of them have caffeine, which help focus you and give you energy

creatine: cycle 3 months on, one off

and eyez... I dont think youre serious unless your form is off, bro. send me a vid :-P

Me: 6'1", 190 lbs.

I'm not gonna have someone film me,in the gym,while I'm working out. You believing me, really isn't important to me. But all the weight I mentioned,is all true. I'm currently 280.

And fearless, this thread is here for members who lift,to post their info and get tips on it. No one here is trying to be alpha male. If you do more weight than me,or less,more power to you. Everyone does whatever weight they can,according to their body. I do whatever weight I can,and not trying to impress anyone.

[Colin]

I red that some of you wrote... I go 5 or even more times to the gym per week.
It`s great I do go 4 times. Some facts are proven...

Did you know if your muscles don`t get enough relaxation before using them again you will NOT GAIN your muscles...instead you will insult them and won`t make a fast progress.

[Colin]

supplements:
complex/simple carb mix pre-workout with supplemental protein
post workout proteins with bcaa to help metabolize it.


yeah, i go with that!

[JekDaPUA]

Post workout you want simple sugars n quick digesting protein

the sugars give u an insulin spike which allows the protein to be absorbed quicker... reason being, after 45m - 1hr of the gym the body is slowly falling into a catabolic state, and the nutrients necessary to replenish the muscle are at their lowest.. so.. WPI shakes ftw

Pre workout, I usually have a little bit of complex carbs n some protein.

during workouts i sip on 1:1 water/powerade.. you can get specific blends of protien/carb drinks that are great to sip on while working out, but just not cost affective for me.

NO2 (nitric oxide) products are the biggest waste of money.. all they do is feed the ego, by giving you heightened pump.. and being filled with caffeine, to keep u "focused" the worse of these culprits is probably NO-Xplode,

Thats just in my opinion of course, I mean if I can't be assed with gym, usually what I do is drive myself to the gym start my workout and do it anyways.. I feel much better the next day knowing I didn't skip

[Hubris]

What is this thread doing here? Did i miss the title as the manual to become the alpha male?

Im all for working out, but remember solid game will beat out abs bis tris chest back any day of the week.

Think of it as another tool in your toolbox. Along with style (and peacocking) your openers, your DHV routines. Whatever. I would guess that mystery and matador could number close dressed like a bum, but they use what they have available regardless.

If you think being ripped won't get you approach invitations, you are delusional. Warm approaches are a heck of a lot easier than cold approaches.

[Arborian]

What is this thread doing here? Did i miss the title as the manual to become the alpha male?

Im all for working out, but remember solid game will beat out abs bis tris chest back any day of the week.

think of it in an open manner... and yes... like another tool in your toolbox.

being in good shape affects your game in so many ways, man. S + R value, confidence, and overall happiness, which is evident to everyone in the room.

[Lenny Kramitz]

Westside Barbell club that is, their methods helped me break through the 500lb deadlift barrier. There's a ton of articles in pdf on their website that you can save for your own use. And of course Powerlifting USA is a great mag, although who doesnt like the pictorials that Flex and Muscle mag put out!

[hexxeh]

i DO know that it's better to go to a body building website, but I want this since i reckon replies here are better. If you don't want to comment, then don't, those who do, i fully appreciate it!

Some of you have probably read my post earlier on in this thread, it's just that i'm not sure about it. I started weight liftin in march 2007 - july 2007. Then on and off in August then totally off in september. im 161lbs and 5'10". I'm planning to go back in few days, got all my supllements ready. Below is what i'm planning on following for 8 weeks.

I'm MAINLY looking to get bigger and SOME toning/definition obviously.

Monday
Flat Dumbbell Bench Press - 4 sets of 10 reps
Incline Dumbbell Bench Press - 3 sets of 12 reps
Decline Dumbbell Flyes - 3 sets of 15 reps
Upright Barbell Rows - 3 sets of 8 reps
Standing Lateral Cable Flyes - 3 sets of 12 reps
Dumbbell Rear Deltoid Flyes - 3 sets of 12 reps

Tuesday
Standing Calf Raises (Machine or Free-weight) - 4 sets of 10 reps
Leg Extensions - 2 sets of 15 reps
Leg Curls - 2 sets of 15 reps
Barbell Full Squat - 4 sets of 8 reps
Barbell Lunges - 3 sets of 12 reps

Thursday
Standing Rope Cable Curls - 3 sets of 15 reps
Standing Rope Pushdowns - 3 sets of 15 reps
Standing Barbell Curls - 3 sets of 8 reps
Seated Dumbbell Triceps Extensions - 3 sets of 8 reps
Barbell Shrugs - 3 sets of 8 reps
Cable Shrugs

Friday
Wide Grip Front Pull-downs - 3 sets of 12 reps
One Arm Dumbbell Rows - 4 sets of 8 reps
Low Back Extensions - 3 sets of 15 reps
Bent-over Barbell Rows - 3 sets of 12 reps
Middle Back Shrug - 3 sets of 10 reps

I'll be doin those over 8 weeks, however might be decreasing a set and increasin a rep. or vice versa depending on the week. If you're bothered to check the sets/reps check it at http://www.bodybuilding.com/fun/wotw77.htm and go roughly a third down the page where it says "2nd place - ManInTheBox"

My main concern is that i'm not sure if this would actually make me bigger rather than tone me since there seems to be alot of reps. Again my main target is get bigger and some tone. Do you think that above program would suit me?

And lastly, im aiming for @ least 2800 calories/day, i've got my protein supplement, so protein is not a problem, but i'm not really keen on cooking and i'm assuming the same goes for a good portion of people here. so my question is what do you guys recommend outside/fastfood places for a high coloric intake.

Thanks for reading.

[JekDaPUA]

I don't know who concocted this system that low reps means bulk while high reps means tone

reality is.. weight lifting is always about gaining muscle, if you tone up from it, its because of your heart rate and how that is being trained due to how your lifting.. with that said, there are many means to this

if you eat enough and you train appropriately you WILL PUT ON SIZE and BE MORE DEFINED

you might burn a bit more calories with the high reps, but that by no means, is going to prevent you from gaining serious size

My only guideline would be

1-5 reps = more strength training (but still can build size) 5*5 splits r common these days

anything higher is more about muscle hypertrophy a good amount to stick between is 6-12 reps..

now if you want to continue to gain size.. then pyramid your weight (periodization.. on a regular basis so that on a weekly basis you are increasing by 2-5lb if not more (if you can)

[hexxeh]

Thnx JekDaPUA, appreciate it man!

[In Bloom]

I've been bb'ing for 2 years now and I gone through bulking and then cutting cycles. Never use machines...ever

Bulking
Diet:6-8 meals, high calories, high protein (1 gram per pound of body weight), and even higher carbs

Workout routine: no cardio, workout no more than an hour 4 times a week, reps 6-12, 3-4 sets per exercise, mainly do anything that uses the bar

Cutting
Diet:6-8 meals, low calories, lower protein (75% of above), low carb (last 2 meals should be carbless)

Workout routine: Cardio 30-45 mins a day before breakfast, workout 4-5 times a week 60-90 mins, 15-20 reps, 4-5 sets per exercise,use dumbbells and isolation movements

I'm 5'9". I weighed 133 lbs in 2005, I now weigh 170 lbs with 10% bodyfat. Believe me I've tried everything under the sun from creatine to steroids, the best thing you can do is concentrate on your diet. Supplements are fine, but not always needed.

[Marc-Antony]

I've been bb'ing for 2 years now and I gone through bulking and then cutting cycles. Never use machines...ever

Cutting
Diet:6-8 meals, low calories, lower protein (75% of above), low carb (last 2 meals should be carbless)

Workout routine: Cardio 30-45 mins a day before breakfast, workout 4-5 times a week 60-90 mins, 15-20 reps, 4-5 sets per exercise,use dumbbells and isolation movements

I'm 5'9". I weighed 133 lbs in 2005, I now weigh 170 lbs with 10% bodyfat. Believe me I've tried everything under the sun from creatine to steroids, the best thing you can do is concentrate on your diet. Supplements are fine, but not always needed.

Humm like hell no.

While bulking relies a lot on carbs, weightlifters will ofen increase their protein intake while cutting.

Reps 15-20 for cutting Nonononono ... die hard myth. 6-12 rep range. Don't just use dumbells, and isolation moves, do big compounds, but keep your trainings safe, as you might suffer from lack of energy (calory restriction). That's why pro's usually stay away from DL (not all of them) close to a comp, and relly more on machines.

You post is wrong on all kinds of level.

170lbs at 10% with steroid history, give me a break man. This is some ridiculous claim.

[Vundu]

Do you guys take proten pre or post workout. I use to usually take it post workout. Which would you recommend?

thnx.

p.s. i'm gonna start using muscle tech nitro-tech hardcore as my protein supplement. havent read much negative reviews on it.


You should never take protien pre workout. You should eat around 2 hours before and that should be some complex carbs which will break down fast. Protien post workout then again some carbs to replenish your energy levels.

Whoah first post :eek:

[Hengman]

I'm a bodybuilding and strength coach... Let me address this.

1) Bulking is carbs. Nothing but carbs and protein. 4-8 small meals.
2) Cutting is less carbs and still the same maintenance for protein, but only reduce it once the weight reduces so there's no fuck up in the body. Calories are reduced by only 200-500 off of maintenance. 4-8 small meals.
3) The 15-20 range is a myth. 1-3 reps is for strength. 4-6 reps is for strength. 8-12 is for hypertrophy. 13-more is more hardening or endurance.

Protein is what gives definition to the body.

And isolation exercises won't have you bigger. Compound movements will because it's working out your whole body, which would make the body release MORE testosterone.

Cardio is more for cutting, but most of the bodybuilders that I've trained with don't do cardio. Diet is REALLY important. When I compete, I only eat chicken and fish. Shit sucks. And there's nothing wrong with supplements... Just steroids.

[jaw_droppin]

well for me i weight 150 i have almost the exact same you

chest , triceps
biceps , back
shoulders, traps, legs then back to chest and triceps on 4th day

i curl 45's , bench 195 reps ( not max) , do shrugs with 70's and thats basically i can remember for now i look bigger than 150 and pretty cut up

u know anything really good i can take to make me bigger and more cut besides roids lmao or creatine ( tired of takin that) im thinkin bout n.o explode

[Vundu]

I would stick to creatine and just make sure you get around 1.5 - 2 grams of protien per pound of body weight every day for max growth.

Don't look for short cuts just stick at it and you will be rewarded in the long run.

[Hengman]

Jaw, N.O. Explode is arginine. Arginine is used for vasularity. I recommend Gaspari's SuperPump250 over N.O. Explode because I don't get fatigued like when I used to use N.O. Explode.

If you want to get bigger, eat big. When I mean big, eat just a little more calories over your calorie maintenance while having a good protein intake. You're 150 lbs? You would have to eat 2250 calories in a day. Add about 200 to 500 calories to the 2250 (2450-2750 calories) calories that you are eating. You should notice mass gains. Also, take in a lot of rest. Protein should be 2 gs or so of your bodyweight. Keep it maintenanced until you gain weight.

There's different types of creatines. I'm now experimenting with creatine gluconate, and I find it REALLY good (Gaspari's SizeOn is a VERY good creatine). This is one of the newest creatines out. I avoid creatine mono 'cause it gives you that bloat feeling and it's a temporary effect.

Wanna get more cut? Cardio and a good diet. Or, if you're like me, you could just buy Dren and get that to cut off the fat while staying on a good diet.

[hexxeh]

Hey I just got out of an 8 week 3 day split workout and now i found a 12 week workout with a 4 day split and wanted to post it on here and tell me what you guys think of it. Is it bad, good, should i change it? I'm 21yrs and I'm almost 6 ft. I don't wanna look shorter (i.e. too wide), if anything I wanna try a little bit of height, not sure if that's even possible.

Thanx

Sets: 2 per exercise
Reps: 7-11
Rest: 1 minute between each set

Monday: Chest/Triceps/Forearms:

Flat dumbbell press
V bar tricep pressdowns
Incline barbell press
Flat bench lying tricep extensions
Dips
Decline Dumbbell press
Cable crossovers
Dumbbell wrist curls
Dumbbell wrist extensions



Tuesday: Back/Biceps:

Deadlifts
Cable pulldowns
Barbell rows
One-arm dumbbell rows
Close-Grip pulldowns
Seated cable rows
Hyperextensions
Seated dumbbell curls
EZ bar preacher curls
Incline curls



Wednesday: Quads/Hams:

Squats
Seated leg curls
Leg Press
Lying leg curls
Leg extensions
Smith-machine stiff-legged deadlifts
Dumbbell lunges
Leg extensions
Leg adductions
Leg abductions



Thursday: Delts/Traps/Calves:

Seated overhead dumbbell press
Machine press
Dumbbell side-laterals
Cable bent-over laterals
Barbell upright rows
Dumbbell shrugs
Machine calf raises
Seated Calf raises
Calf Press

[Hengman]

Hey I just got out of an 8 week 3 day split workout and now i found a 12 week workout with a 4 day split and wanted to post it on here and tell me what you guys think of it. Is it bad, good, should i change it? I'm 21yrs and I'm almost 6 ft. I don't wanna look shorter (i.e. too wide), if anything I wanna try a little bit of height, not sure if that's even possible.

Thanx

Sets: 2 per exercise
Reps: 7-11
Rest: 1 minute between each set

Monday: Chest/Triceps/Forearms:

Flat dumbbell press
V bar tricep pressdowns
Incline barbell press
Flat bench lying tricep extensions
Dips
Decline Dumbbell press
Cable crossovers
Dumbbell wrist curls
Dumbbell wrist extensions



Tuesday: Back/Biceps:

Deadlifts
Cable pulldowns
Barbell rows
One-arm dumbbell rows
Close-Grip pulldowns
Seated cable rows
Hyperextensions
Seated dumbbell curls
EZ bar preacher curls
Incline curls



Wednesday: Quads/Hams:

Squats
Seated leg curls
Leg Press
Lying leg curls
Leg extensions
Smith-machine stiff-legged deadlifts
Dumbbell lunges
Leg extensions
Leg adductions
Leg abductions



Thursday: Delts/Traps/Calves:

Seated overhead dumbbell press
Machine press
Dumbbell side-laterals
Cable bent-over laterals
Barbell upright rows
Dumbbell shrugs
Machine calf raises
Seated Calf raises
Calf Press
Hex, that's pretty good. Keep working at it.

[Vundu]

Hey I just got out of an 8 week 3 day split workout and now i found a 12 week workout with a 4 day split and wanted to post it on here and tell me what you guys think of it. Is it bad, good, should i change it? I'm 21yrs and I'm almost 6 ft. I don't wanna look shorter (i.e. too wide), if anything I wanna try a little bit of height, not sure if that's even possible.



Looks OK but 2 sets per exercise really is not enough, also I would put my forearm training after my Back and Biceps as they will be nice and warmed up by then and easier to hit.

[Unclesam]

Great sequence
I always keep legs at the end
as they need rest immediately