can anyone help?

[z66x]

hey sorry for making another thread basically about the same thing they just keep dying and nobody posts in them so i can't get them any attention, i know it seems like im disregarding what you guys are saying but im not.


Yesterday at the gym I was doing super 20 rep squat routine whatever its called, and i was talking to some big guys at the gym, the big guy told me that super setting like I am doing is good for cutting and stuff because it burns more calories than going on a treadmill would, i told him my goal was to get big and bulky, so he told me that diet is key, eat lots of carbs and calories/protein, and do 4 heavy sets of 6-8 reps. I think his split was Chest/Tris then Legs/Bis then Shoulders/Back. He was a big guy so it was hard not to take his advice, I was just wondering if anyone on here could help me come up with exercises to do since I basically have no idea what the good exercises are and what works best, i'm pretty small and I'm looking to get much bigger. my arms are only 12 inches around :l and I wanna get to 16 inches around ATLEAST which i know is going to take a long time so I wanna bulk.. so what would be a good routine to follow


chest/tris monday

legs bis wednesday

shoulders back friday

two days rest then back again.

 

[JDid23]

different routines work for different people. Having said that, he was spot on when he said diet is going to determine your gains, not 4x6-8. If 4x6-8 was the given rep range for maximal growth, EVERYONE would do that. However, the 20 rep squat program is great. Joe D advocates it a shitload for beginners, and idk if you've seen him but he's quite big as well

 

[z66x]

yeah I thought it would give me huge gains but I gained 10 pounds in like a month and now I've lost a pound. he told me that that would be good for cutting since I'm going to failure and so I'm burning alot of calories doing it, so that high intensity for short periods of time would give great muscle gains. he told me to eat lots of pasta and rice and stuff lol. god im so confused such a noob..

 

[joe d]

how many days per weak do you want to work? can you get focused enough to really work hard ? or would you wind up screwing around talking and stuff? this not meant to discredit you it just helps determine what i think would be better to suggest. exacty how long have you been lifting?

 

[z66x]

I go to the gym monday wednesday friday, and I'm actually so desperate to get big. I am willing to work hard and I sweat when I go to the gym and I'm sore for the next two days.

I've been at the gym consistently since about the middle of december

 

[cleandres]

there is no "magic routine" that will get you huge fast, i used to have the same exact mind set as you just wanting to get huge fast i had no idea what i was doing either and i jumped into specialized training as you want to do. My suggestion is that even before your doing the squats and milk program Make sure your squat form is really really good. I did Squats and Milk early before i really got obsessed with form and i injured myself i had to take like a month off and it pissed me off, Do starting strength or the 5x5 start really light and work towards getting your numbers up on the 3 big lifts Squat Bench and Deadlift, and if you decide not to do those programs make sure you incorporate those lifts into your workout just read up and keep your attitude towards lifting as it is just do your research Squats and Milk was around long before your buff buddy at the gym was ever lifting and its prven dont get discouraged. Hope i could help!

 

[Academy780]

there is no "magic routine" that will get you huge fast, i used to have the same exact mind set as you just wanting to get huge fast i had no idea what i was doing either and i jumped into specialized training as you want to do. My suggestion is that even before your doing the squats and milk program Make sure your squat form is really really good. I did Squats and Milk early before i really got obsessed with form and i injured myself i had to take like a month off and it pissed me off, Do starting strength or the 5x5 start really light and work towards getting your numbers up on the 3 big lifts Squat Bench and Deadlift, and if you decide not to do those programs make sure you incorporate those lifts into your workout just read up and keep your attitude towards lifting as it is just do your research Squats and Milk was around long before your buff buddy at the gym was ever lifting and its prven dont get discouraged. Hope i could help!

Exactly. Stop stressing about it and go through each of them yourself and figure out what works best for you. The type of certainity you seek can only truly come from self experimenting.

 

[joe d]

I go to the gym monday wednesday friday, and I'm actually so desperate to get big. I am willing to work hard and I sweat when I go to the gym and I'm sore for the next two days.

I've been at the gym consistently since about the middle of december

take a full weak off from lifting. this is important. you will probably grow in that weak. you are most likely over trained right now.

after that weak off try this.

mon
flat bench press press 3 sets 6-12 rep target but do as many as you can do
shoulder press machine 3 sets 6-12 rep
dips 3sets 10-15 rep
close grip bench press 3 sets 12-20 rep

wed
deads 3 sets 6-10 rep
shrugs 4 sets 10-15 reps
chins 2 sets 6-12 reps

fri
squats 3 sets 10-25 reps
leg curl 4 sets 8-12 reps
leg ext 2 sets 10-12 reps
stand calf 3 set 6-30 reps

every set of every lift should be done to the point where you couldnt do another rep.
go 2 weaks shooting for the high end of the rep range by using a lighter weight then go 1 weak shooting for the lower end of the rep range by making the weight heavier.

it is verry important that you learn and use strict form 100% of the time. at your age you can do something verry good for yourself with this but you could easily cause bad damage to yourself at the same time. so really study up on form during this weak off.

 

[projecthatch92]

Joe D gives some great advice. Don't ever sacrifice form for more weight.

 

[z66x]

Thanks alot guys you've all been huge helps. I'll go to the gym dr the rest of this week and take it easy just finish off the super 20 squat rep thing and then take a week off. I'll start with those exercises and I'm gonna try for a good diet. What happens after the third week when I've finished with the heavier weight? Continue with the same weight for the next weekthen go higher?