How far can I go naturally ?

[JOKER47]

Don't puss out by using gear too early and convincing yourself it was a genetic barrier you hit when it was simply impatience or laziness.

Well put......


Joker

 

[Yeo]

Thanks for the advice guys, I used to train three times a week doing 6-8 sets per body part until I realised I was getting nowhere fast due to overtraining. I now train twice a week Mon and Fri focusing on heavy basics.

Mon Dumbell bench press 2 sets 6
Wide grip Pull ups 2 sets 8
Bicep curls 2 sets 8

Fri Squats 2sets 20
Seated press 2sets 6
Crunchs 2 sets 12
Shrugs 2 sets 15

I increase the weight every week or two, my plan is to stick with this until I can't increse my weights any further then I would change my compound excercises to maybe Dips, incline bench press Deadlifts, leg press and change my isolation excercises too.
My diet is about 180-200g protein, carbs vary and not sure about fat, keep calories above 2500.

 

[Exodus]

Thanks for the advice guys, I used to train three times a week doing 6-8 sets per body part until I realised I was getting nowhere fast due to overtraining. I now train twice a week Mon and Fri focusing on heavy basics.

Mon Dumbell bench press 2 sets 6
Wide grip Pull ups 2 sets 8
Bicep curls 2 sets 8

Fri Squats 2sets 20
Seated press 2sets 6
Crunchs 2 sets 12
Shrugs 2 sets 15

I increase the weight every week or two, my plan is to stick with this until I can't increse my weights any further then I would change my compound excercises to maybe Dips, incline bench press Deadlifts, leg press and change my isolation excercises too.
My diet is about 180-200g protein, carbs vary and not sure about fat, keep calories above 2500.

more, more more.

that is too low volume and diet. im just 1 inch taller than you at 5"10 and im 22 years old, as of january. i started doing pushups and such in the 9th grade. started working out in 10 grade for wrestling. trained for 3 years and wrestled for 3 years and graduated at a whopping 163 lbs........ the most i had ever weighed. my weight classes i wrestled were 125lb,130lb,135lb,140lb,145lbs. right now im still the same height 4 years later but i weigh 260 lbs. and we aint talking fat brother. i have 18 inch arms cold 32 inch thighs, 52 inch chest and 18 inch calves. waist right now is at 38. im probably a little under 260lbs right now. a month ago i started dieting for a bodybuilding contest i have in August. the point?...... i wouldnt even know what steroids look like if i saw them. in may of 1999 when i graduated at 163lbs, i started eating like every meal was my last meal on earth. i would have made better gains but i was over training. (i was doing 25 sets per bodypart). but by the next May of 2000, i was 225lbs, fat, but 225lbs i dieted down to 165lbs by august. when i was wrestling 15 months earlier i was 142 lbs with 7% bodyfat. when i competed in a bodybuiling show 15 months later, i was 165lbs with 5% bodyfat. that was three years ago. i have done 2 other shows and am getting ready to compete in that same show again.

sorry the rant was long, just wanted to give my point. i probably will take steroids, but not untill im 30. that way i know i put in 15 years own my own.

X

 

[Yeo]

Thanks for the input Exodus, but you have to remember that we have different genetics my friend. You have obviously been very successful in your quest for size and muscle and I'm sure I will be too but I don't think increasing the volume drasticly is what is required here, though I may up the sets to three. Have you read D.Cs training methods, he suggests doing only one work set per body part and gets outstanding results with it.

 

[zackdarnell]

Have you read D.Cs training methods, he suggests doing only one work set per body part and gets outstanding results with it.

If I remember correctly, in the DC program, muscles are trained more frequently than in your program, though. You are also not using all the rest-pause and static holds and all that stuff.

 

[ProteinFiend]

if you're skinny, you probably have a high metabolism...

eat a lot and often, limit fats and go wild with carbs/proteins!

 

[Jxaxsxe530]

when i started out i was 115 lbs LOL. eventho i'm short (5'8 1/2) thats still pretty damnnn scrawny. i'm up to 175 lbs now and still got plenty of room for improvement. along the way, if you hit a plateau and think you have reached your set point, you are probably wrong. i've hit 3, 4 plateaus, most noticeably at 135lbs or so i was stuck there for a while. then i hit another plateau at 160 lbs or so. each time u hit a plateau, dont get discouraged, all u need is small changes or a new routine, or even a new supplement. i have tiny wrists like you they look ridiculous cuz my arms are now over 16 inches and my wrists look like half an inch LOL. if i could gain 60 lbs, so can u man. where u are now, u need to block out all those juice thoughts. a guy who knows ahead of time he will be a millionaire ten years from now will drop out of school and not work hard for anything. he'll just sit on his lazy azz cuz he knows his easy way out is coming soon.

 

[Yeo]

Thaks for the input Jxaxsxe530, I have not read the D.C routine yet but will do so. I am very determined to get to 180 on my own merit without any juice. What kind of routine did you use to get yourself to 170 ?

 

[Debaser]

WOAH

DO NOT LISTEN TO EXODUS.

YOU ARE COMPLETELY CORRECT, THE FOCUS SHOULD BE ADDING WEIGHT TO THAT BAR EVERY WEEK or close to it.

It sounds like you have your head on your shoulders pretty good with your training. Some modifications I would make, here is the routine you posted:

Mon Dumbell bench press 2 sets 6
Wide grip Pull ups 2 sets 8
Bicep curls 2 sets 8

Fri Squats 2sets 20
Seated press 2sets 6
Crunchs 2 sets 12
Shrugs 2 sets 15

1. Change the second day to Thursday, this will space things out a bit better.

2. Eliminate a set of shrugs, replace with a set of stiff legged deadlifts.

3. Move the seated press to Monday.

4. Add a rowing movement...here is how I would do this routine:

5. SLIGHTLY more volume, but not what exodus is talking about.

Monday

Bench press 2 x 6
Close grip bench 1 x 10
Overhead press 2 x 8
Barbell curl 2 x 8
Pullup 2 x 10
Hammer row 1-2 x 10

Thursday

Squat 1 x 20 OR 2 x 10-15
Stiff legged deads 1 x 12
Back hyper extension 1 x 10
Shrugs 1 x 10
Calf raise 1 x 12
Ab work

 

[Yeo]

Hi Debaser that sound good, I was acctully thinking of moving the overhead press to Monday. I have never done a deadlift but I know they are good for adding thickness to your back. As I said, I haven't read all of D.Cs Cycling for pennies yet but will do so tonight or tommorrow. There is meant to be lots of stretching isn't there. I'm sure I will still get good results without them though, right ? Also how long do you rest for inbetween sets ? I used to rest for 1-2 mins until I read Beyond Brawn by Stuart McRobert (author of Hardgainer magazine) who says 4 mins between sets which I have been doing lately, which seems a bit long. What do you suggest ? Also I've never heard of the Hammer Row.