Hi everyone!
I have been going to the gym for about three years now, but I've only recently started to take my training seriously. I've made my own workout routine for gaining strenght and putting on mass but I would like your opinion on it before I start using it. My main concern is that I may have left out some important musclegroups and that I will create muscle imbalance by following my routine. I intend to follow this routine for atleast 3 months.
Please keep in mind that I am not a fitness god and will probably not be able to perform very hard exercises. However, all constructive criticism is welcomed.
Here is my routine:
Legend: DB= DumbBell, BB = BarBell, P.ball = Pilates ball and a)/b) indicates that it's a superset.
Monday:
BB back squats 4X5
a) Ab wheel rollout 3Xmax
b) seated calf raise 3X12
BB romanian deadlift 4X5
Windshield wipers 3Xmax
a) standing calf raise 2X10
b) medicineball situps 2X8
Tuesday:
BB benchpress 4X5
DB one arm rows 3X8
DB incline benchpress 2X10
Pull-ups (assisted or free) 2Xmax
DB standing alternating shoulderpress 2X20
a) DB standing alternating bicepcurl 2X8
b) DB twohand overhead triceppress 2X8
Wednesday:
Rest
Thursday:
BB dead lift 4X5
Standing calf raise 3x8
DB walking lunges 2X10
P.ball one leg curls 2X8
a) reversed crunch 3Xmax
b) russian twist 3X12
Plank 2X30 sec
Friday:
BB bent over rows 4X5
DB incline benchpress 3X8
chin-ups 2Xmax
BB shrugs 2X10
a) Dips 2X5
b) Reversed flies 2X10
DB one arm clean and press 2X8
Saturday/Sunday:
Rest
It seems like a good split for an intermediate gym goer
also wtf are wind shield wipers
[QUOTE=Ryz0;40723154]It seems like a good split for an intermediate gym goer
also wtf are wind shield wipers[/QUOTE]
[URL="https://www.youtube.com/watch?v=X59_4RrU_aA"]https://www.youtube.com/watch?v=X59_4RrU_aA[/URL]
aw yeah, never knew that was the name for them.
Just make sure your diet is optimal for bulking and you'll be good to go
[QUOTE=Ryz0;40723219]aw yeah, never knew that was the name for them.
Just make sure your diet is optimal for bulking and you'll be good to go[/QUOTE]
Will do :smile:
Also something that i forgot to write in my OP, what are your thoughts about supplements? are they a necessity for gaining? I've never tried them myself and I tend to eat 5 - 6 times a day.
That's a good workout. I notice you're quite the ab/calf guy.
I would discourage deadlift twice a week tho. If you do it well, once should keep your back aching for a week. Try to incorporate Romanian Deadlifts in there too. Here's the skeleton for my functional volume programme - I did it 2-3 months ago and gained 12kg of muscle over its 6 weeks (ofcourse strength too). I hypertrophied tho, so fat burned and I defined but not too much of an evident physical change.
Mon:
Warm up = 5 min sprint at 15km/hr
Stretch
a.)Bench Press 5x5
b.)Chin ups 5x6
45degree inclinde DB press 4x8
a.) Upright Row 4x10
b.) Dips 4x10
cool down = leg raises 4x10 and plank 3x1min
Tuesday
Warm up = 2 min jog at 12km/hr, glute bridges 3x8
Back BB Squat 5x5
Romanian Dead Lift 4x6 (magnificent for legs and a bit of back)
DB step up (or jump if you can) 4x8
Hammer Curls 4x10
Skull Crushers 4x10
Cool Down = Cable side hold 3x30seconds/side and plank 3x1min
Wednesday:
Rest
Thursday:
Warm up = 5 min run at 5km/hr, Body weight squats 2x5
Military press 5x5
Inverted Row 4x6
30 degree incline DB Press 4x8
BB Row 4x10
4 min spinning. 20 sec full blast, 10 seconds slow (that's 8 circuits)
Cool Down = leg raises 4x10 and plank 3x1min
Friday:
Warm up = Just stretch well (there is a reason)
Deadlift 5x5
Front BB Squat 4x6
Lunges 4x8
EZ Bar Curls 4x10
Tricep Push Down 4x10
Row 1 km in less than 4 mins, if unable to then row for 10 mins (You have to hit more than 2km)
Cool Down = WindSheild Wipers 3 sets, plank 3x1min
Always remember to thoroughly stretch before and after each workout, and inbetween sets as needed.
The program's core exercises (Bench, Squat, Military and Dead) revolves around your 1 rep max. First week you do 80% of it and add 2.5% each week till you hit around 90% in the fifth week, then drop them down to 78% in the 6th week (also known as cool down week). Reduce the number of reps by 1 for the core exercises every other week.
Increase the other "support" exerises weight in the 4th week, or if you're feeling particularly strong. Note that each week you increase the number of sets by one.
I know this seems long, but trust me it has worked wonders for me brah! I can lift more than twice what I started with. If it's too confusing I can send you an excel spreadsheet of it
[editline]21st May 2013[/editline]
Suppliments worked wonders for me. I used whey protein and maltodextrine for a while. It's good that you eat 6-8 times a day, just make sure it is lean meat, low carbs and fat. Try eating empty calories like brocolli and brown rice. Onions are really good for detoxing too. Try to not use too much salt, avoid sugar completely. Cook your own meals that way you know what you're eating. I usually have a pack of nuts (almonds mostly) and raisins for when I'm craving that sugar feel. I eat lots of oats, muesli and eggs. I try to eat 2 chickens per day
[QUOTE=maeZtro;40723268]Will do :smile:
Also something that i forgot to write in my OP, what are your thoughts about supplements? are they a necessity for gaining? I've never tried them myself and I tend to eat 5 - 6 times a day.[/QUOTE]
[QUOTE=maeZtro;40723268]Will do :smile:
Also something that i forgot to write in my OP, what are your thoughts about supplements? are they a necessity for gaining? I've never tried them myself and I tend to eat 5 - 6 times a day.[/QUOTE]
They're good if you're struggling to hit your macros but remember they're supplements don't replace whole meals for them, wash down a couple meals a day with a protein shake.
[QUOTE=Motion.Killa;40723345]That's a good workout. I notice you're quite the ab/calf guy.
I would discourage deadlift twice a week tho. If you do it well, once should keep your back aching for a week. Try to incorporate Romanian Deadlifts in there too. Here's the skeleton for my functional volume programme - I did it 2-3 months ago and gained 12kg of muscle over its 6 weeks (ofcourse strength too). I hypertrophied tho, so fat burned and I defined but not too much of an evident physical change.
Mon:
Warm up = 5 min sprint at 15km/hr
Stretch
a.)Bench Press 5x5
b.)Chin ups 5x6
45degree inclinde DB press 4x8
a.) Upright Row 4x10
b.) Dips 4x10
cool down = leg raises 4x10 and plank 3x1min
Tuesday
Warm up = 2 min jog at 12km/hr, glute bridges 3x8
Back BB Squat 5x5
Romanian Dead Lift 4x6 (magnificent for legs and a bit of back)
DB step up (or jump if you can) 4x8
Hammer Curls 4x10
Skull Crushers 4x10
Cool Down = Cable side hold 3x30seconds/side and plank 3x1min
Wednesday:
Rest
Thursday:
Warm up = 5 min run at 5km/hr, Body weight squats 2x5
Military press 5x5
Inverted Row 4x6
30 degree incline DB Press 4x8
BB Row 4x10
4 min spinning. 20 sec full blast, 10 seconds slow (that's 8 circuits)
Cool Down = leg raises 4x10 and plank 3x1min
Friday:
Warm up = Just stretch well (there is a reason)
Deadlift 5x5
Front BB Squat 4x6
Lunges 4x8
EZ Bar Curls 4x10
Tricep Push Down 4x10
Row 1 km in less than 4 mins, if unable to then row for 10 mins (You have to hit more than 2km)
Cool Down = WindSheild Wipers 3 sets, plank 3x1min
Always remember to thoroughly stretch before and after each workout, and inbetween sets as needed.
The program's core exercises (Bench, Squat, Military and Dead) revolves around your 1 rep max. First week you do 80% of it and add 2.5% each week till you hit around 90% in the fifth week, then drop them down to 78% in the 6th week (also known as cool down week). Reduce the number of reps by 1 for the core exercises every other week.
Increase the other "support" exerises weight in the 4th week, or if you're feeling particularly strong. Note that each week you increase the number of sets by one.
I know this seems long, but trust me it has worked wonders for me brah! I can lift more than twice what I started with. If it's too confusing I can send you an excel spreadsheet of it
[editline]21st May 2013[/editline]
Suppliments worked wonders for me. I used whey protein and maltodextrine for a while. It's good that you eat 6-8 times a day, just make sure it is lean meat, low carbs and fat. Try eating empty calories like brocolli and brown rice. Onions are really good for detoxing too. Try to not use too much salt, avoid sugar completely. Cook your own meals that way you know what you're eating. I usually have a pack of nuts (almonds mostly) and raisins for when I'm craving that sugar feel. I eat lots of oats, muesli and eggs. I try to eat 2 chickens per day[/QUOTE]
12kg of muscle in 6 weeks? roid or genetics or mostly wat?
[editline]21st May 2013[/editline]
i put on 4kg in about 3 months
[QUOTE=Motion.Killa;40723345]
[editline]21st May 2013[/editline]
Suppliments worked wonders for me. I used whey protein and maltodextrine for a while. It's good that you eat 6-8 times a day, just make sure it is lean meat, [B]low carbs[/B] and fat. Try eating empty calories like brocolli and brown rice. Onions are really good for detoxing too. Try to not use too much salt, avoid sugar completely. Cook your own meals that way you know what you're eating. I usually have a pack of nuts (almonds mostly) and raisins for when I'm craving that sugar feel. I eat lots of oats, muesli and eggs. I try to eat 2 chickens per day[/QUOTE]
Why should he keep low carbs if he's bulking..
[QUOTE=blah2;40723401]12kg of muscle in 6 weeks? roid or genetics or mostly wat?
[editline]21st May 2013[/editline]
i put on 4kg in about 3 months[/QUOTE]
Faith, Consistency and Hard Work
[editline]21st May 2013[/editline]
[QUOTE=Ryz0;40723408]Why should he keep low carbs if he's bulking..[/QUOTE]
Good point, it really depends on your body type. Keep in mind that carbs are for energy and turn into fat if not used. You need to expend that energy/fat before you can break/rip your muscles and they heal to be bigger (I guess that's where the maltodextrine came handy for me)
[QUOTE=Motion.Killa;40723345]That's a good workout. I notice you're quite the ab/calf guy.
I would discourage deadlift twice a week tho. If you do it well, once should keep your back aching for a week. Try to incorporate Romanian Deadlifts in there too. Here's the skeleton for my functional volume programme - I did it 2-3 months ago and gained 12kg of muscle over its 6 weeks (ofcourse strength too). I hypertrophied tho, so fat burned and I defined but not too much of an evident physical change.
Mon:
Warm up = 5 min sprint at 15km/hr
Stretch
a.)Bench Press 5x5
b.)Chin ups 5x6
45degree inclinde DB press 4x8
a.) Upright Row 4x10
b.) Dips 4x10
cool down = leg raises 4x10 and plank 3x1min
Tuesday
Warm up = 2 min jog at 12km/hr, glute bridges 3x8
Back BB Squat 5x5
Romanian Dead Lift 4x6 (magnificent for legs and a bit of back)
DB step up (or jump if you can) 4x8
Hammer Curls 4x10
Skull Crushers 4x10
Cool Down = Cable side hold 3x30seconds/side and plank 3x1min
Wednesday:
Rest
Thursday:
Warm up = 5 min run at 5km/hr, Body weight squats 2x5
Military press 5x5
Inverted Row 4x6
30 degree incline DB Press 4x8
BB Row 4x10
4 min spinning. 20 sec full blast, 10 seconds slow (that's 8 circuits)
Cool Down = leg raises 4x10 and plank 3x1min
Friday:
Warm up = Just stretch well (there is a reason)
Deadlift 5x5
Front BB Squat 4x6
Lunges 4x8
EZ Bar Curls 4x10
Tricep Push Down 4x10
Row 1 km in less than 4 mins, if unable to then row for 10 mins (You have to hit more than 2km)
Cool Down = WindSheild Wipers 3 sets, plank 3x1min
Always remember to thoroughly stretch before and after each workout, and inbetween sets as needed.
The program's core exercises (Bench, Squat, Military and Dead) revolves around your 1 rep max. First week you do 80% of it and add 2.5% each week till you hit around 90% in the fifth week, then drop them down to 78% in the 6th week (also known as cool down week). Reduce the number of reps by 1 for the core exercises every other week.
Increase the other "support" exerises weight in the 4th week, or if you're feeling particularly strong. Note that each week you increase the number of sets by one.
I know this seems long, but trust me it has worked wonders for me brah! I can lift more than twice what I started with. If it's too confusing I can send you an excel spreadsheet of it
[editline]21st May 2013[/editline]
Suppliments worked wonders for me. I used whey protein and maltodextrine for a while. It's good that you eat 6-8 times a day, just make sure it is lean meat, low carbs and fat. Try eating empty calories like brocolli and brown rice. Onions are really good for detoxing too. Try to not use too much salt, avoid sugar completely. Cook your own meals that way you know what you're eating. I usually have a pack of nuts (almonds mostly) and raisins for when I'm craving that sugar feel. I eat lots of oats, muesli and eggs. I try to eat 2 chickens per day[/QUOTE]
wow 12 kg is great! My current goal is to gain 10 kg.
I think I will switch out my monday deadlift for romanian ones and when I've tried my routine for a couple of months i might switch to yours.
When do you take your whey protein? I've heard that you are supposed to take it directly after the workout and some people say that you should take it in the morning to.
[QUOTE=Motion.Killa;40723410]Faith, Consistency and Hard Work
[editline]21st May 2013[/editline]
Good point, it really depends on your body type. Keep in mind that carbs are for energy and turn into fat if not used. You need to expend that energy/fat before you can break/rip your muscles and they heal to be bigger (I guess that's where the maltodextrine came handy for me)[/QUOTE]
not trying to be disrespectful, but 12kg in 6 weeks naturally (of muscle, not fat mostly+water and a bit of muscle) in 6 weeks is highly unlikely
[editline]21st May 2013[/editline]
[url]http://forum.bodybuilding.com/showthread.php?t=150739433&page=1[/url] this guy did it in 8 months and i don't even know if he's natty
12kg in 6 weeks? he must have held his poop in for those 6 weeks
[editline]21st May 2013[/editline]
i'm sure that guy in blahs post got exposed for being on gear
[QUOTE=maeZtro;40723429]wow 12 kg is great! My current goal is to gain 10 kg.
I think I will switch out my monday deadlift for romanian ones and when I've tried my routine for a couple of months i might switch to yours.
When do you take your whey protein? I've heard that you are supposed to take it directly after the workout and some people say that you should take it in the morning to.[/QUOTE]
In the beginning of my programme I had one in the morning with oats, one with maltodextrine before gym (about an hour) and one after gym with malt (straight after, before shower). Whenever I forget to cook my chicken or can't get good meat I have a shake with my meal. But lately I just take before and after gym and I've stopped the malt. To be honest somedays I'd eat 10 times or so, I used to pack 5 shawarmas from home for uni.
I changed to before and after when I hit solid 80. I would say it really depends on how much natural protein you can get.
[editline]21st May 2013[/editline]
[QUOTE=blah2;40723445]not trying to be disrespectful, but 12kg in 6 weeks naturally (of muscle, not fat mostly+water and a bit of muscle) in 6 weeks is highly unlikely
[editline]21st May 2013[/editline]
[url]http://forum.bodybuilding.com/showthread.php?t=150739433&page=1[/url] this guy did it in 8 months and i don't even know if he's natty[/QUOTE]
Man, It could be some fat I don't know. I'm just happy I've gained with not too much physical difference. It could be genetics but my deadlift has increased from 100 to 160 from beginning to end of workout. Bench from 60 to 85, military from 35 to 60, Back squat from 70 to 85 (which is really shit I know :( )
12 kg in 6 months?
lmao did you follow the DarioZ routine
[editline]21st May 2013[/editline]
In seriousness, 12 kg of msucles in 6 months is unlikely outside of illegal substances.
Probably that if they were noob gains, you did get a decent amount of muscles, though most of that 12 kg is fat but you were already skinny enough for it not to make too much of a difference physically.
[QUOTE=Heigou;40723740]12 kg in 6 months?
lmao did you follow the DarioZ routine
[editline]21st May 2013[/editline]
In seriousness, 12 kg of msucles in 6 months is unlikely outside of illegal substances.
Probably that if they were noob gains, you did get a decent amount of muscles, though most of that 12 kg is fat but you were already skinny enough for it not to make too much of a difference physically.[/QUOTE]
Yes Indeed they were noob gains - my first ever gains actually (beginning february to beginning-mid april). I used to be a skinny motherfucker at barely scratching 70kg on my good days (bear in mind I'm 6'2). Imagine how happy I was to gain 10 bra! To be honest since then I've only gained 2kg and I'm almost at the end of my second 6-week "strength" programme
[editline]21st May 2013[/editline]
Guys, I don't know why you're all surprised. The gym I go to I've seen wonder stories.I've seen this guy starve himeslf and lose 3kg per week while working out at the same time. I've seen a guy increase bench from 100 to 150 in 6 weeks. I've seen a stickman turn into a beast in a matter of 3 months
[QUOTE=Motion.Killa;40723345]That's a good workout. I notice you're quite the ab/calf guy.
I would discourage deadlift twice a week tho. If you do it well, once should keep your back aching for a week. Try to incorporate Romanian Deadlifts in there too. Here's the skeleton for my functional volume programme - I did it 2-3 months ago and gained 12kg of muscle over its 6 weeks (ofcourse strength too). I hypertrophied tho, so fat burned and I defined but not too much of an evident physical change.
Mon:
Warm up = 5 min sprint at 15km/hr
Stretch
a.)Bench Press 5x5
b.)Chin ups 5x6
45degree inclinde DB press 4x8
a.) Upright Row 4x10
b.) Dips 4x10
cool down = leg raises 4x10 and plank 3x1min
Tuesday
Warm up = 2 min jog at 12km/hr, glute bridges 3x8
Back BB Squat 5x5
Romanian Dead Lift 4x6 (magnificent for legs and a bit of back)
DB step up (or jump if you can) 4x8
Hammer Curls 4x10
Skull Crushers 4x10
Cool Down = Cable side hold 3x30seconds/side and plank 3x1min
Wednesday:
Rest
Thursday:
Warm up = 5 min run at 5km/hr, Body weight squats 2x5
Military press 5x5
Inverted Row 4x6
30 degree incline DB Press 4x8
BB Row 4x10
4 min spinning. 20 sec full blast, 10 seconds slow (that's 8 circuits)
Cool Down = leg raises 4x10 and plank 3x1min
Friday:
Warm up = Just stretch well (there is a reason)
Deadlift 5x5
Front BB Squat 4x6
Lunges 4x8
EZ Bar Curls 4x10
Tricep Push Down 4x10
Row 1 km in less than 4 mins, if unable to then row for 10 mins (You have to hit more than 2km)
Cool Down = WindSheild Wipers 3 sets, plank 3x1min
Always remember to thoroughly stretch before and after each workout, and inbetween sets as needed.
The program's core exercises (Bench, Squat, Military and Dead) revolves around your 1 rep max. First week you do 80% of it and add 2.5% each week till you hit around 90% in the fifth week, then drop them down to 78% in the 6th week (also known as cool down week). Reduce the number of reps by 1 for the core exercises every other week.
Increase the other "support" exerises weight in the 4th week, or if you're feeling particularly strong. Note that each week you increase the number of sets by one.
I know this seems long, but trust me it has worked wonders for me brah! I can lift more than twice what I started with. If it's too confusing I can send you an excel spreadsheet of it
[editline]21st May 2013[/editline]
Suppliments worked wonders for me. I used whey protein and maltodextrine for a while. It's good that you eat 6-8 times a day, just make sure it is lean meat, low carbs and fat. Try eating empty calories like brocolli and brown rice. Onions are really good for detoxing too. Try to not use too much salt, avoid sugar completely. Cook your own meals that way you know what you're eating. I usually have a pack of nuts (almonds mostly) and raisins for when I'm craving that sugar feel. I eat lots of oats, muesli and eggs. I try to eat 2 chickens per day[/QUOTE]
10 of those kg were fat bro
[editline]26th May 2013[/editline]
[QUOTE=Motion.Killa;40723783]Yes Indeed they were noob gains - my first ever gains actually (beginning february to beginning-mid april). I used to be a skinny motherfucker at barely scratching 70kg on my good days (bear in mind I'm 6'2). Imagine how happy I was to gain 10 bra! To be honest since then I've only gained 2kg and I'm almost at the end of my second 6-week "strength" programme
[editline]21st May 2013[/editline]
Guys, I don't know why you're all surprised. The gym I go to I've seen wonder stories.I've seen this guy starve himeslf and lose 3kg per week while working out at the same time. I've seen a guy increase bench from 100 to 150 in 6 weeks. I've seen a stickman turn into a beast in a matter of 3 months[/QUOTE]
lmao this guy
a stickman can't turn into a beast in three months lmao just perfecting a fucking squat technique takes that long bro.
they're juicing.
[editline]26th May 2013[/editline]
since i started i got like 2 kg of noobgains, from my period of working out i have went up from 60 to 72kg over a couple years.
[QUOTE=Motion.Killa;40723783]Yes Indeed they were noob gains - my first ever gains actually (beginning february to beginning-mid april). I used to be a skinny motherfucker at barely scratching 70kg on my good days (bear in mind I'm 6'2). Imagine how happy I was to gain 10 bra! To be honest since then I've only gained 2kg and I'm almost at the end of my second 6-week "strength" programme
[editline]21st May 2013[/editline]
Guys, I don't know why you're all surprised. The gym I go to I've seen wonder stories.I've seen this guy starve himeslf and lose 3kg per week while working out at the same time. I've seen a guy increase bench from 100 to 150 in 6 weeks. I've seen a stickman turn into a beast in a matter of 3 months[/QUOTE]
An increase from 100 to 150 in benching in 6 weeks is very doable on noobgains where strength comes in quick, everyone can starve themselves and lose 3 kg a week while working out, it's just not healthy nor productive to getting a decent physique.
As for stickmans turning into beasts in a matter of 3 months, that's just them juicing the fuck up on jaeger's trenbolone stash.
It's just physically impossible to do that clean and most of us can attest to this with years of experience on the thing.
You guys say this but I can attest that we don't use roids. I just came out the hospital (I was in there for a week) and I'm now 78 Kg. The human body is very malleable and I believe all you need to do is push yourself and eat & rest well.
It may just be genetics, but I see this happening.
[QUOTE=Motion.Killa;41048973]You guys say this but I can attest that we don't use roids. I just came out the hospital (I was in there for a week) and I'm now 78 Kg. The human body is very malleable and I believe all you need to do is push yourself and eat & rest well.
It may just be genetics, but I see this happening.[/QUOTE]
Judging by your twitter picture i'm pretty sure you haven't gained as much as you think.
but im not the one who goes hating but idk
[editline]16th June 2013[/editline]
[QUOTE=Motion.Killa;41048973]You guys say this but I can attest that we don't use roids. I just came out the hospital (I was in there for a week) and I'm now 78 Kg. The human body is very malleable and I believe all you need to do is push yourself and eat & rest well.
It may just be genetics, but I see this happening.[/QUOTE]
However even the best dieters out there won't get more then a couple kg's of muscle in a year remember this.
[editline]16th June 2013[/editline]
lean muscle
[QUOTE=Monkey pie;41050468]Judging by your twitter picture i'm pretty sure you haven't gained as much as you think.
but im not the one who goes hating but idk
[editline]16th June 2013[/editline]
However even the best dieters out there won't get more then a couple kg's of muscle in a year remember this.
[editline]16th June 2013[/editline]
lean muscle[/QUOTE]
Yeah mang, even 1 pound of muscle a month is considered fast growth, anything more than that is fucking 'roids or you're straight lying or you're becoming fatter then qeef.
[QUOTE=Heigou;41053191]Yeah mang, even 1 pound of muscle a month is considered fast growth, anything more than that is fucking 'roids or you're straight lying or you're becoming fatter then qeef.[/QUOTE]
Wait what? I put on 2.5lbs of muscle last month and 4.5 total pounds. Am I a superbeast or something?
no a beginner beast probably. heigou's numbers are a bit over the top general, however, for someone training more than 2 years of consecutive quality training that's a fine amount.
[editline]16th June 2013[/editline]
[QUOTE=Motion.Killa;40723783]Yes Indeed they were noob gains - my first ever gains actually (beginning february to beginning-mid april). I used to be a skinny motherfucker at barely scratching 70kg on my good days (bear in mind I'm 6'2). Imagine how happy I was to gain 10 bra! To be honest since then I've only gained 2kg and I'm almost at the end of my second 6-week "strength" programme
[editline]21st May 2013[/editline]
Guys, I don't know why you're all surprised. The gym I go to I've seen wonder stories.I've seen this guy starve himeslf and lose 3kg per week while working out at the same time. I've seen a guy increase bench from 100 to 150 in 6 weeks. I've seen a stickman turn into a beast in a matter of 3 months[/QUOTE]
did maverick's comment escape everyone's heads or.... ? he said it himself he's 6'2 bearly touching 70kgs, 10kgs is not that unrealistic .....
welcome to WtF, none of us actually know what we're talking about or doing, we just get fucked on PWO and throw broscience around
i don't do pwo i just go to the gym and say progressive overload and time under tension
[QUOTE=Heigou;40790940]An increase from 100 to 150 in benching in 6 weeks is very doable on noobgains where strength comes in quick, everyone can starve themselves and lose 3 kg a week while working out, it's just not healthy nor productive to getting a decent physique.
As for stickmans turning into beasts in a matter of 3 months, that's just them juicing the fuck up on jaeger's trenbolone stash.
It's just physically impossible to do that clean and most of us can attest to this with years of experience on the thing.[/QUOTE]
Everything is possible. I put 30lbs of mass in 3 month and half with a good diet and proper training exercices. I'm taking proteins and PWO. Not more.
IF YOU WANT TO BE BIG : EAT AND TRAIN.
Oh and my Deadlift was up by 90lbs in 6 weeks. No need roids to develop power.
You mean 30 lbs of fat.
[QUOTE=Heigou;41117136]You mean 30 lbs of fat.[/QUOTE]
Not really. I took 1.5 % BF in 3months and half. Ended at 14.75% BF. but waaayy more massive.
.
~30 pounds of muscle in 3 months just sounds way over the top, people work out several years to get that much, just hard to believe someone can do that in 3 months without being on some heavy ass gear.
Alternatively, DarioZ routine.
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