I need guidance for workout please help!

[czech6]

First I would like to apologize for a lengthy post, but I'm a bit lost and am looking for some guidance. My goal is to put on as much lean muscle mass as possible while being a goal weight of at least 200 lbs by July of 2016.

I have been weight training off and on since I was about 16. I'm 25 now and I have a solid foundation. I'm 5'7" and 150lbs at about 10-10.5 % bodyfat.

I hadn't lifted for almost 6 months in the past year, and before that I was nearly 165 and lost all the weight since. I want to get up to 200 by 2016.

I'm not exactly sure where I should start though. I started roughly a month in a half ago weighing in at 140 and put on about 10 lbs in the first 10-12 days due to muscle memory, eating more, supplementing, etc. During that time I was doing 4 day splits.

I'm not necessarily a beginner, but I'm not to the point where I'm some advanced elite lifter right now. To give you an idea of where my physical shape is at currently I could go into the weight room after not being in there for a month and crank out maybe 10-12 sets on chest and I may or may not be sore, and if I'm sore I'll be sore for about 2 days maybe. The same would apply for the rest of me.

I have read so many different things the past couple months and am so lost where to start. Should I revert back to beginner workouts and do 3-day splits training at least 2 muscles a day or full body workouts doing multi-jointed exercises, or should I do a 4-5 day split focusing on certain muscle groups each day i.e. mon - chest, tues - tri's/bi's, wed off, thurs back/shoulders, fri legs, etc.

Would be really awesome if I could get some guidance or suggestions and I can go from there.

 

[ha1a1]

Do the basics... squats, deadlifts, presses, rows, bench and chins as the foundation. Work strength in these lifts. 6 - 8 sets of 3-6 reps and eat a lot. Change the set/rep approach every 3 or 4 weeks and find variations s of these basics. If you cant get stronger in a lift switch to german volume training for 4-6 weeks. Use different protocols for reps & sets every time you plateau. .such as 5x5, 6x2 , hepburn, patient method and waves of 3 , 5 and 1s.

Sent from my GT-N7105T using EliteFitness

 

[czech6]

Awesome, I'll try all of that as needed. I'll stick with the 3-6 rep scheme for a while and see how that works while switching up my routine accordingly. Was kind of at a rock in a hard place and didn't know where to start. This looks pretty solid, thanks much.

 

[Mr. Chicago]

Arnies bodybuilding bible is always a nice reference tool and I still look at mine to this day over 10 years later, plus I think it was only $20-$25 new.

 

[bonacris]

Arnies bodybuilding bible is always a nice reference tool and I still look at mine to this day over 10 years later, plus I think it was only $20-$25 new.

I love that book.. Everyone should have a copy of it.

Sent from my GT-N7100 using EliteFitness

 

[raze]

I love that book.. Everyone should have a copy of it.

Sent from my GT-N7100 using EliteFitness

+ 1

Sent from my GT-I9100T using EliteFitness

 

[czech6]

I actually have that book, but the only beef I have with it is the training routines look like they are really high intensity for the beginner level workouts they use. (If I remember correctly). I have not looked at it in years, so I could be wrong. If anyone else has input for the subject of the thread, let me know, always open to more knowledge.

 

[czech6]

Yes I'm still at the grind stone. Had a few problems money wise after making some gains to around 152, then ran out of gym membership. It was about 3 months until I was able to get back into the gym and I dropped to around 147 or so. It's been 3.5 weeks since I started and am now around 160 lbs., so I put on 13 lbs in 3 1/2 weeks.

Been rotating my rep scheme every workout and between sets. I like to start heavy for 6-8 reps and sometimes I'll keep that range or I'll lower it and hit around 8-12 for the last set, or do the opposite and start light then finish heavy; depends on how I am feeling. Eating around 3000 calories/day or roughly 6-7 meals, (fairly clean). Substituting a protein shake with 3 glasses of Cass Clay Swiss Chocolate milk, (200 calories/1cup) I drink 3-4 cups for 600-800 calories. I do this 2-3 times a day (Usually 2 since I like to eat some real food too).

Been sticking to mainly hamburger/rice, chicken/rice. Probably average out to around 500 calorie meals or more, and sometimes a glass of chocolate milk w/meal depending on how active my day was to make up for lost calories. Also waking up around 3-4 a.m. to eat (If I don't have to get up at 6 or 7 to work), and basically obsessing. I plan on taking a week break from the lifting at around 8 weeks, but I'll keep up the eating.

My goal is to be at least 170 lbs. before the end of the year (Ideally 180 lbs.) Long-term I want to get to at least 200 lbs by July 25th, 2015 (Day of my wedding). If not by 2015, then 2016 at the very maximum. (To keep realistic) I plan on finding some extra help through the use of steroids not too shortly here. Wish me luck on that! Keep the #Gains coming. You gotta' eat big, to get big.

 

[raze]

Good luck bro

Sent from my GT-I9506 using EliteFitness

 

[czech6]

Still grinding. Came off of being sick for a week, had to put some weight back on and just been maintaining. I finished up with doing an 8 week or so run of a 4x10/12 rep scheme. Didn't gain much size, maybe a couple pounds, if that. Maybe I hit a plateau, chances are I was just being lazy and I wasn't hitting the gym nearly as hard as I should have or eating as much as I should have (which is the most likely case). I had a hard time eating so much a day, needed a break. I'm trying to hit 7 meals a day now again looking to hit at least 3000 kcals a day, ideally 3500+ kcals, looking to put on another 10 lbs in the next 2-4 weeks. Switched up my routine going real heavy now ideally 4-6 reps, with very few failure sets; which is what I started out doing and got the best results, so going to try that again. I feel like I respond quite well to a program such as that.

I bounce at a bar and talked to a patron who competed (He owes me some test and deca!). He told me to do some basic power lifting routines and go really heavy. I'm not a huge fan of the power lifting stuff, have done it in the past and my strength obviously went up significantly. I may incorporate that here and there into my routines, maybe it's what I need to do now if I plateaued, but I'm pushing up heavier weight than I was 2 weeks ago, so I think I'm good to go for now. Just don't think I was eating nearly enough as I should have been, actually I know I wasn't, which is probably why I didn't gain much if at all. Back to the grindstone!

If anyone reads to this point I would greatly appreciate any suggestions or help along the way. I have until July 25th of next year to hit 200 lbs.

 

[Dave Shutler]

Czech, take it slow brother-you don't "have" to hit a certain weight by a certain time. If you get to 190 and not 200...then what? The world doesn't end...I would focus on doing things right day in and day out. Consistency is key. 200 lbs is a lot on a 5'7 frame. I'm 6'0 and 230 and that's about the equivalent I'd say of what you are aiming for. Do it clean and smart. If trying to get bigger...really focus on staying in functional hypertrophy/hypertrophy and a little muscular endurance (15-20) to hit all muscle fibers. Spend the most time recovering and eating though...very important. PM me w/ any questions.