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Godly1
Guest
yes, i have gained ANOTHER two pounds since my last thread started. no juice. and i'm only 1lbs away from my goal that i said i would hit by dec 15th.
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Godly1
Guest
workout plan
6 days a week
day 1: arms(bi's and tri's and forearms)
day 2: legs
day 3: chest/back
day 4: arms
day 5: legs
day 6: chest/back
1st set: 10 reps
2nd set: 8 reps
3rd set: 6 reps
4th set: 4 reps
5th set: 2 reps
of course you never stop just because you hit a target number.
this just gives you a number to shoot for. and by pyramiding
down like this i've been able to increase my weight on each
set. and you still get 30 reps just like you were doing 3 sets
of 10. but by working down you won't have to worry about
saving yourself for you last set. go all out on all your sets.
supplements (all legal)
Protein is by prolab. it's called N-Large. it's got 52 grams of protein and more calories for those that need to load up in that dept.
and of course, Phophagen HP, double dose so that i'm getting 10 grams of creatine instead of only 5 g
i also just added 4.5 grams of glutamine to the mix, we'll see how that works.
oh yeah, eat eat eat eat eat.
btw, my stats used to be 5'9.5" 150lbs
now, 5'10"(better posture i guess) 164lbs
my goal is 165 by the end of the year and 175-180 by next fall.
body fat was 9.87% when i started and 10.23% now
6 days a week
day 1: arms(bi's and tri's and forearms)
day 2: legs
day 3: chest/back
day 4: arms
day 5: legs
day 6: chest/back
1st set: 10 reps
2nd set: 8 reps
3rd set: 6 reps
4th set: 4 reps
5th set: 2 reps
of course you never stop just because you hit a target number.
this just gives you a number to shoot for. and by pyramiding
down like this i've been able to increase my weight on each
set. and you still get 30 reps just like you were doing 3 sets
of 10. but by working down you won't have to worry about
saving yourself for you last set. go all out on all your sets.
supplements (all legal)
Protein is by prolab. it's called N-Large. it's got 52 grams of protein and more calories for those that need to load up in that dept.
and of course, Phophagen HP, double dose so that i'm getting 10 grams of creatine instead of only 5 g
i also just added 4.5 grams of glutamine to the mix, we'll see how that works.
oh yeah, eat eat eat eat eat.
btw, my stats used to be 5'9.5" 150lbs
now, 5'10"(better posture i guess) 164lbs
my goal is 165 by the end of the year and 175-180 by next fall.
body fat was 9.87% when i started and 10.23% now
barnes3
New member
Godly1 said:
Sounds great, I use the same pyramid scheme. But if I could add my opinion on things. I would change the Phophagen HP to Creatin by ISS. Use L-Glutamine by Pro Line.
Also for the eating, try to use complex carbs in your diet, try to have a 40/50/10 split or 30/50/20 on your prot/carb/fat. Basically a low fat diet. You will see your results appear alot better. Having your weight gain is not all necessarily good because if you are gaining the wrong weight (by the judge of it you are gaining some unecessary weight due to bf%). If you are wanting to lose more of your fat, increase your protein intake to twice that with your protein shakes(good shake with no carbs that tastes good is IsoPure).
Something that I have found that has helped reduce the water retention from Creatin is to do 10-20mins of carbio following workout.
I am not trying to talk to you like a newbie, you do know what you are doing. I am just trying to help you.
So you know, I am doing similar suppliments. I am doing ISS Creatin (34g), L-Glutamine (9g), Stacker 2 before I workout. Then following workout I am doing IsoPure (87g) along with a multi-vitamin. Followed 30mins later by dinner consisting straight carbs (brown rice, sweetpotato, whole wheat pasta; something along those lines.)
barnes3
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Godly1
Guest
thanks for the advice, but there is no way in hell i'm switching anything as long as i'm getting gains like this. btw, isopure tastes like shit.(if you ask me)
Hey, Godly1, just wondering, but what the hell were you doing before this? You had said in your other thread that you never gained until you did this. You must have been training in a fucked up manner, because this seems to be standard issue to me. How many exercises per bodypart do you do? 3-5? Whenever you stop making gains off of this program I'd advise you to try 4 sets of 4-6 reps. I don't know if that works for everyone, but it sure as hell works for me. It's my favorite set/rep scheme.
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Godly1
Guest
shoulders traps i do on chest and back day. abs are everyday(well, almost everyday, depends how i feel)
my workout before was simple,
push(chest and tri's, etc.)
pull(back and bi's, etc.)
legs
usually 3 sets of 8-10. just didn't work for me. i like the pyramid routine because i can finish off the exercises with really heavy weight. i'm still doing the sets of 10 and 8 to build strength but i also get the sets of 6,4, and 2 to go heavy and build muscle.
my original goal was to gain 10lbs(which i thought was aiming kinda high for a short term goal) but then i passed that up a while ago. one more pound to go in just under a week.
my workout before was simple,
push(chest and tri's, etc.)
pull(back and bi's, etc.)
legs
usually 3 sets of 8-10. just didn't work for me. i like the pyramid routine because i can finish off the exercises with really heavy weight. i'm still doing the sets of 10 and 8 to build strength but i also get the sets of 6,4, and 2 to go heavy and build muscle.
my original goal was to gain 10lbs(which i thought was aiming kinda high for a short term goal) but then i passed that up a while ago. one more pound to go in just under a week.
G
Godly1
Guest
btw, maybe the fact that i'm only 22 has something to do with why i'm not overtraining right now. youth has it's priviledges.
