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I want to be bulkier !!!!!!

L

LOU FERRIGNO JUNIOUR

New member
im on 4 day split:

chest
back
rest
legs
shoulders / arms

im not really bulky looking but boy do i wana be. how to i get a bulkier physique. i eat 200g protein a day.

my lifts are

bench 65 kg
squat 85kg
presses 45kg
rows 45kg
deadlift 95 kg
close grip bench 45 kg
barbell curl 35 kg

why aint my arms got thicker looking and that goes for the rest of my body.

my arms measure a lowsy 15 and a half inch fully flexed , which is not making me happy
 
@ thatbloke

yeah thanks, im trying to get stronger my lift have been going up in the last 2 months. im ainming to do 1.5 bw squat, 2 x bw deadlift and 1 x bw bench press.

but tell me something, how much did you lift just to get 16 and half inch guns , on all lifts ?

if you dont mind me asking coz ur guns look quite big
 
Get rid of the CLG and the curls. Add in chin ups or pull ups. You need to eat eggs, nuts but not penuts, natty penut butter, lots of meat, chicken, pork and beef. DRINK MILK, 3+ GLASSES PER DAY!You need to eat lots of food. Go to a Hardgainer Style of workout, workout 2 days per week but workout hard and heavy. Yoo will bulk up. Do 3 working sets of 6-8 reps and get plenty of rest, even take a nap if you can.
 
1. If you adjust your caloric intake to your specific needs then no you will not get fat. You need to find your base metabilic rate, you can look that up via Google to determine your calories. Its even on here somewhere.
2. Right now you are most likely getting in way too much volume. If you work your bod by doing heavy compound worlouts you will build a big solid foundation.
3. You will probably find that you are spending less time in the gym doing it this way. Do an A workout and a B workout, something like this,

Workout A
Squats
Bench
Presses

Workout B
Deadlifts
Chin Ups
Bent over BBL Rows Or Hang Cleans

You work these hard with good form and WEIGHT. You eat as above and get lots of rest you will grow. Oh yeah add fish to meats. The only supps you really need are Multi Vits, Protien Powder, Fish oils, Cal Mag Zinc tab and you are good to go.
Good luck bro!
 
okay thanks for the workout , ir still kind of scares me just to workout twice a week. because a shit load of money protein shakes and if im just drinking them and working out less i think it might be a waste of time and money. but i might just try it out .

cal mag and zinc do i get each tablet seprately or a combonation single tablet
 
Combination tab.
Bro, IF you figure your Base Metabolic Rate and adjust your calories you will be fine. As for your supps if you have em use em, they arent gonna hurt anything. But always remember real food is best ALWAYS! That is what your bod was built to work with.
You do that workout (with your heart in it) for 6 months and you wont even recognize yourself. Change the order around and increase/decrease your reps so you dont get stagnent and go for it!
 
Do a 5 to 10 min general warm up on the bike or treadmill, have your heart rate at around 130 bpm. After your workout do a 5 min cool down the same. THIS IS ALL THE CARDIO YOU WILL DO DURING THIS TIME FRAME! You should be lifting hard enough and heavy enough that you wont have the energy or desire to do cardio. Add weight every week to every lift but keep your form in check. Even if youre only adding 2 1/2 lbs youre still adding.
 
okay im guna go for it , and look at the benfits its gives me more free time:D

how many sets and reps per body part and how long should i workout for 45 mins or an hour ?

thanks for advice man i hope this works
 
Your workout takes as long as it takes. You can take a little bit longer rests between sets in this kind of program.
You are gonna be stressing your bod big time. Do enough warm up sets so that you feel ready to go. But dont use too much weight so that it robs you in your work sets.
For work sets start out at 3 set of 6 to 8 reps. Then after a few weeks go to 2 work sets. The work sets MUST be balls to the wall. If youre just about to blow chow youre doing it right. In your work sets even if you have to reat pause at 1 rep thats fine. Your goal is to have decent form and BIG WEIGHT!
For bench, you want the weight over your lower ribs not your nipps.
On your chin ups as soon as you can do 10 add weight.
 
As soon as youre done working out have a shake. I mean before the sweat even begins to dry on you have a shake. Then after about 2 hrs have another one.
 
okay im going to do this with all my heart, blood, sweat and tears.

the benching technique sounds good aswell im guna try that.

deep squats or parrarel?

pandlay rows or bent over rows?

behind head presses or front presses?

some more advice will be good to get me going
 
That benching technique will save your shoulders.

Squats depends on your knees and flexibility. Go as deep as you can but keep your lower back flat. If you even start to let your lower back round you gonna fuck yourself up real bad. ON your squats you might want to start out at lighter weight wit h12 to 15 reps. I dont know how well you squat. Wear flat shoes and do not put anything under your heels. Do not let your knees come inward toward each other. Use a wide stance and you will want the bbl down on your shoulderblades not up on your neck.

Bent over rows. Keep your back flat and parallel to the floor. If you need to cheat on the last 1 or 2 by going more upright thats ok. But not like standing up more then 45°. On the rows, bring the bar up to the area from your waist to your lower ribbs. I know that is a lot of area but that will hit various muscle groups too for overall strength.

Front presses better for shoulder health. If you decide to use dumb bells keep them inline with your ear. You dont need to go lower then about your nose.

Dont worry about 1 rep maxes or any of that stuff. Just lift as heavy as you can to get your work sets done.

Eat all the protien that your BMR calorie requirements call for. What I am saying is eat protien instead of carbs. Have some veggies but mostly protien through milk, meats and eggs.

Carry a baggie of almonds and a hard boiled egg or two with you always....and eat em!

Drink 3-4 quarts H2o ED if you can. If you cant then work up to that.
 
im a pritty good squatter, so im guna go deep more sore the next day aswell.

should any tricep excercise and trap excercises you aint added any?

quartz how much is that in litres ?
 
You will get plenty of tri and traps in your deads and presses. For now you want mass and power. That is all you need to focus on. On your deads do not arch your lower back (backwards) just pull your shoulders back and up.
3 quarts = 2.839 liters, 4 quarts = 3.785 liters.
REMEMBER you want to be totally blasted on your last reps. Even if you miss that last rep that is fine. Would be better to miss the last rep then have too much gas left in the tank.
For your shake right after workout, have it with milk.
Have one with water 45=30 mins before workout.
 
thatbloke said:
lol my arms are just over 18 inches lean as anything, i can bench press 170kg, and one arm dumbell row 120kg each arm, and bartbell curl 65kgs, squat 260kg, deadlift 310kg, close grip bench i stopped doign after i hit 140kg started hurting my wrists so i replaced it with dips

i have weak arm genetics though so ur arms most likely be alot bigger if you had my lifts

as mentioned above dont worry about the babrlel curls and close grips

chinups and dips will build big arms, curling 35kgs will never giv you a bgi arm, but doing a chinup with 100kg behind it will, or doing dips with 4 plates added to a belt will build big triceps
Click to expand...

To me your most impressive lift is you seated shoulder press! No offense but your bench is almost lagging compared to your other lifts, your deadlift, squat, and press are very impressive though. It's probably because you had the shoulder pains though???
 
okay zhed thanks for all the advice and i will post updates on how i am progressing.

i went to another forum and told them the advice you given and there reply was :

"Do you expect to grow more from lifting less?? Work out AT LEAST 3 times a week. Forget the 'overtraining' bogeyman you will hear noobs rant on about"

kinda got me piissed, but im stil going to take your word for it and go for it.
 
Well you have tried the volume route and arent happy with it. A lot of times in bodybuilding you will find that less = more. Best of luck to you and keep us posted.
 
LOU FERRIGNO JUNIOUR said:
im on 4 day split:

chest
back
rest
legs
shoulders / arms

im not really bulky looking but boy do i wana be. how to i get a bulkier physique. i eat 200g protein a day.

my lifts are

bench 65 kg
squat 85kg
presses 45kg
rows 45kg
deadlift 95 kg
close grip bench 45 kg
barbell curl 35 kg

why aint my arms got thicker looking and that goes for the rest of my body.

my arms measure a lowsy 15 and a half inch fully flexed , which is not making me happy
Click to expand...

IMO, one of the reasons your arms are not growing is because your training them with shoulders. Train arms by themselves. Shoulders are considered a big body part, so they should be trained alone too. Try doing arms alone so you can hit them hard and not break them down by doing another body part with them.
 
ive been doing dome research and found the 3x5 ss workout, will this be any good for me to promote size with strength

the only difference between what zedhed has advised and this is that i be training one more day but i be hitting particular muscle groups twice .

has anybody had progress with this , anybody ??
 
Vernz, thanks bro!
LFJ, bro Im tellin you just do the program and quit thinking so much. The idea here is to get you up to a BIG foundation. And in order to do that you dont need to waste your bodies energy on smaller muscle groups at this time. You want to focus on compound lifts and use as much muscle as you can in each lift, that is what I outlined for you. I also stated that you should take a daily nap if you can work that in to your lifestyle. This works along with this program in that you are restoring your bodies energy with the nap and night time sleep as well. In order for you to gain mass and lots of it you need lots and lots of rest. You need to focus on large heavy lifts and forget the small stuff for now. You also need to figure your BMR as I discussed previously. You do these things and you will grow, that its bro, you will grow.
 
I just want to second what zedhed has been saying. I started out doing Starting Strength (3x5) program about 6 months ago, and recently progressed beyond it into the intermediate stage. The quality of my diet and rest fluctuated wildly during this time due to school and being lazy with it or whatever, but I stuck with the lifting program for the most part, except for about 6 weeks when school was out of control. My friends are routinely shocked by the transformation, especially if they haven't seen me in a long time. I gain easy, but even if I didn't, this would have worked. I just would have had to eat more and better.

You want that big back, the V-taper, the thicker neck and traps, good thick legs... and just over all look like you can handle your shit? then follow these programs. They work and they don't even take that much time. Training for hours and hours a day 5 days a week just burns you out. You'll get leaner but your body will never recover enough to grow. You'll get burned out and quit going to the gym. Believe me, that day off between workouts? You'll need that day to recover if you are really bringing that intensity. Once you can't recover in 1 day, that's when you know you gotta switch over from starting strength to a more intermediate program.
 
One more thought... If you are training hard, you'll learn a lot about your body.... Diet, recovery, rest... All that shit you'll figure out what works for you by doing Starting Strength. Just increase those weights every workout like the program says and your body will tell you what you need to do to keep growing. Protein, milk, sleep. Meat, peanut butter, carbs. Bananas. You eat right and the workouts become so much easier.
 
yeah i like your routine zedhed , but i have been reding alot of reviews on how the ripptoes ss is a great program for any novice or intermediate weight lifter. i will be only 3 days instead of 2 days i know this may limit my rest coz i be squatting 3 times per week but this is said to increase overall muscle mass when applied to the presses and benching.

im still not too sure tho, i will be eating 3500-4000 calories a day and resting 4 days outta 7 which is quite good.
 
I used to panic when I started to put on a little fat, but one thing that training has taught me is that you can change anything. That fat comes off just as easy as it goes on so no worries if you put on a few extra lbs of fat while you're bulking. The more muscle you build, the higher your BMR is and the easier you can burn the fat.
 
just done my first SS workout and it wasnt as tough as expected completed in precisley an hour.

the sqyat was good , but struggled on rep 3 and 4 on the 2nd and 3rd set , maybe im starting too heavy but i managed it with a okay form.

bench press good same story here as above. my right tricep got hammered but left didnt feel a thing? n im right handed

deadlift was probly the hardest had a pause on each rep.

finished with 100 sit ups and 20 pushups
 
sounds good but why the pushups? you got enought chest and tri in your workout. if it were me I would dump the pushups.
 
zedhed said:
sounds good but why the pushups? you got enought chest and tri in your workout. if it were me I would dump the pushups.
Click to expand...

me too, only thing I would add to the 3x5 is calf raises and maybe some ab work

and for ab work I dont mean 100 situps I mean hanging leg raises and weighted situps (hold a dumbell behind your head)
 
tommorow i got workout B , should i do the pendlay rows or attempt the power cleans i dont know how to do cleans but i can learn on youtube , or shall i just stik with rows?

i read an article that said squatting 3 times a week is not good for the cns , does any disagree with this coz i know ripptoe will
 
It is probably hard on the CNS to squat heavy 3 times a week once your body reaches the "trained" stage. But in the beginning it's ok. Just eat.
 
LOU FERRIGNO JUNIOUR said:
yeah but whats the trained stage ?
Click to expand...

he means once you stop getting newb gains

newb gains is when your new to lifting your body will respond to almost anything, the more experienced you get the more detailed you have to be with your training and constantly tweak it to learn what works best with your body.

I would do the pendlay rows instead of the powercleans
 
@ extra mile

im not new to lifting tho thats the thing, i know the ammount of weights that i lift aint extremly high but my body is use to weight lifting already for the last three years on and off.

so my question now is shall i continue with ripptoes or not?
 
Yeah agree on the rows over power cleans.
 
Well, I do my lift off at about waist height and my bottom stops are the length of my arms. As you can guess I dont do pendalays, just a regular bent over row. But I do a pause at the bottom. I really dont think it matters that much, just so youre doing the bbl rowing motion AT THIS POINT. Dude you really dont need to be quite so specific for now. Remember you are going for mass. Get the mass first and then refine the definition.
I work on keeping my back parallel to the floor. Then on the last rep or 2, I might raise up to about 20° or so. You can vary this to hit diff areas of your back.
 
not sure if anyone's said it or not, but eat a LOT more. Eat so much that you feel full all day long. Every hour or two you should be eating protein or drinking a shake, or both. You should be uncomfortable all day.

Not sure what you're doing for a routine, but you should probably be working out a little less (more time to rest/recover). Something like the 5x5. Moderate volume, heavy weight, focusing on the basic compound movements, higher frequency. Whole body 3 times a week.

Throw out everything else. Keep it simple.
 
im starting have second thoughts about this ripptoes ss program, not that its hard and i cany managed its because people saying its only for newbies that have never trained before. i aint a newbie my body is use to training for the last 2 or 3 years although in that time i always did single body part routines.

so should i stick with ss routine or is there an alternative for my level ?

squat 90 kg 8 reps
bench 65 kg 8 reps
press 50 kg 8 reps
deadlift 100 kg 8 reps
 
LFG youre waaaaay overthinking this. Bro RELAX and work into this program for a min of 6 months. EAT and WORK thru the program and RELAX. Bro you will see the results. We are all tellin you the same thing here, just go with it and enjoy it. Keep bumping up the weight, even if that means you dont get all your reps. If you miss on your reps, get it next time. Just do it and enjoy it. Have fun!
 
LOU FERRIGNO JUNIOUR said:
im starting have second thoughts about this ripptoes ss program, not that its hard and i cany managed its because people saying its only for newbies that have never trained before. i aint a newbie my body is use to training for the last 2 or 3 years although in that time i always did single body part routines.

so should i stick with ss routine or is there an alternative for my level ?

squat 90 kg 8 reps
bench 65 kg 8 reps
press 50 kg 8 reps
deadlift 100 kg 8 reps
Click to expand...

Your level??

2-3 years of "on and off" training (most likely more OFF than ON) does NOT make you an "experienced" lifter. All that time, you were doing it wrong. Rippetoe's SS is teaching you how to do it right.

You are a n00b. Saying you're not is just proving you are a stubborn n00b. Nothing wrong with being new and inexperienced. You don't need to try to impress anyone here, just learn and grow. Don't over think this, just follow the program and eat. 2 times your bodyweight in grams of protein, minimum. Plenty of carbs and good fats too. Drink at least a gallon of water a day (flavor it with crystal light if you like).

Just follow the program, stop worrying about the small stuff. It works if you do it right. Did I mention...EAT MOAR!?!??!!
 
ceo said:
Your level??

2-3 years of "on and off" training (most likely more OFF than ON) does NOT make you an "experienced" lifter. All that time, you were doing it wrong. Rippetoe's SS is teaching you how to do it right.

You are a n00b. Saying you're not is just proving you are a stubborn n00b. Nothing wrong with being new and inexperienced. You don't need to try to impress anyone here, just learn and grow. Don't over think this, just follow the program and eat. 2 times your bodyweight in grams of protein, minimum. Plenty of carbs and good fats too. Drink at least a gallon of water a day (flavor it with crystal light if you like).

Just follow the program, stop worrying about the small stuff. It works if you do it right. Did I mention...EAT MOAR!?!??!!
Click to expand...


The first step to recovery is admitting that you have a problem.
 
yeah i admit i got a problem with my strength and i am sticking ss thanks to you guys and your advice.

problem im having is 2 day i had workout A again SQUAT, BENCH , DEADLIFT i managed to stack 5kg to my squat which is now 95 kg 5 reps , i stacked 2 kg to my bench which is now 67 kg and i stacked 5 kg to my deadlift which is 105 kg .

what i really struggled on was deadlifts my form wasnt completely pefect but i felt the weight pulling down on me , i have no problem with 100kg but that 5 extra kg weighed me down. should i still increase it next workout or should i go back to 100 kg ?
 
never go backwards. Always beat the logbook. For me a lot of times if I am not feeling as strong it is diet related. Usually means I haven't eaten enough that day. Make sure you are well fed and well hydrated when you get in the gym. Could try a pre workout supp containing caffeine as well.

If anything, if you're feeling like you may not be able to pull that weight, make sure you take a long enough rest. If that doesn't work and you're still feeling questionable, leave the weight the same as last time and just try to pull for more reps.
 
thanks, see thats the only thing i dont like bout ripptoes ss because 5 kg increments on the deadlift your likely to stall quiker than any other lift. it should be more suitable 5 kg a week on that lift but who am i to say im just going to take your advice try and bang out the weight next session up it by 5 kg .

and you know what i didnt get enough calories before workout but i just about managed to get the reps. i have tried one of post caffeine supps, i had bsn cellmass i didnt use it much tho because i think the serving size was a whole scoop and i use to get like sugar rush lol i tried creatine did help a little but made me bloated and i heard that the water makes you look bigger so i couldnt really tell my progress, so i stopped that. the only things i stuck with was ON WHEY PROTEIN, GLUTAMINE and thats bout it. im out of whey protein so i need a reload do you think i should stick with ON WHEY PROTEIN its costs me a tonne of dimes or is something better to do the job, because im not concerned about staying lean just need the protein.
 
ExtraMile said:
dont think abuot supps bro food is so much better than any supp out there
Click to expand...

I disagree. Nothing wrong with a good protein shake. Whey isoalte is very easy to drink and I can get 100 grams of protein from a shake between meals WAY easier than eating 12-14 ounces of chicken or beef. I can drink that and eat again in an hour or two. And it's digested easier than that steak or chicken for sure, giving me more protein actually being used by my body.

I like creatine and a few other "helpers" for the hyper hydration factor it can give you (of course you need to drink a bunch of water). Holding more water helps your joints feel better and helps you lift more weight.
 
Get some protein powder. It makes it a lot easier to get in the amount you need, as CEO said.

Also, regarding your deadlift, it's ok to increase by smaller increments if you think 5 kg is too much, just keep making steady progress. Go up by 2 kg or whatever the next smallest increments you have if you dont think you can keep up the 5s.
 
today had workout b , im training at home and it was a hot day outside!

squat 100 kg
presses 53 kg
rows 52 kg

on presses i struggled on the last set only got 3 reps form was not so good.

rows is starting to become a bitch, first set i did pendlay rows i hate these now because it dont feel like its working my back i raise the bar to the middle of stomach, 2nd set i thought try standard bent over rows, this feels better but again cant find a squeez in my upper back muscles . i think i got a technique issue so any help will do wonders
 
Goood bro for posting your workouts, KEEP IT UP DUDE!!
On bent over rows in general,
The more toward your waist you go the more you focus on lower middel back and lats.
The more toward your chin you go the more you focus on upper middle back to and including rear delts.
If you cannot feel the squeeze in your upper back, adjust where you are pulling the bar up to on your body and you may be using too much weight to actually get the shrug in to flex the upper back muscles.
KEEP UP THE GOOD WORK! :chomp:
 
thanks for the thread , i checked it out it looks pritty good but is it more effective than ripptoes starting strength ? in that split i be squatting twice a week, i dont know man do you think i should get off ripptoes split ?

i got to say my bulk belly is getting bigger with all the food im eating, although my strength is also increasing so it cant be that bad.
 
LOU FERRIGNO JUNIOUR said:
im on 4 day split:

chest
back
rest
legs
shoulders / arms

im not really bulky looking but boy do i wana be. how to i get a bulkier physique. i eat 200g protein a day.

my lifts are

bench 65 kg
squat 85kg
presses 45kg
rows 45kg
deadlift 95 kg
close grip bench 45 kg
barbell curl 35 kg

why aint my arms got thicker looking and that goes for the rest of my body.

my arms measure a lowsy 15 and a half inch fully flexed , which is not making me happy
Click to expand...

there are problems in your training and diet. give me your full stats so i can better help you.
 
ceo said:
I disagree. Nothing wrong with a good protein shake. Whey isoalte is very easy to drink and I can get 100 grams of protein from a shake between meals WAY easier than eating 12-14 ounces of chicken or beef. I can drink that and eat again in an hour or two. And it's digested easier than that steak or chicken for sure, giving me more protein actually being used by my body.

I like creatine and a few other "helpers" for the hyper hydration factor it can give you (of course you need to drink a bunch of water). Holding more water helps your joints feel better and helps you lift more weight.
Click to expand...

I tryed creatine and got no noticeable effects from it, but some people seem to like it so whatever lol.

One of the things I did as a beginner was take too much protein powder, And one of the best things I did as a beginner was stop buying it for 6 months or so. This forced me to rely on real food, after a while my protein intake was made up from mainly chicken eggs and milk, with steak every few days too. Then I re-added in protein powder for post workotu use only, and if Im running real late in the morning sometimes I will have a shake and some fruit or somethign like that, but I keep that to a minimum.

So yes if you can keep a good diet the addition of a shake or two a day can help, but I would say dont take it too far and replace much real food with shakes, some might disagree but everyone has their own opinion...
 
shit man my kness got these funny pains, its not painful but like i can feel a slight pain when i satnd up , i think its from all this heavy squatting i been doing in the last week .
 
LOU FERRIGNO JUNIOUR said:
shit man my kness got these funny pains, its not painful but like i can feel a slight pain when i satnd up , i think its from all this heavy squatting i been doing in the last week .
Click to expand...

poor form during the squats is most likely the reason. you dont want to do that to much.
 
maybe switch our for deadlifts one or two days?
 
okay thanks zedhed, can you help me change this routine around a little and still focusing on mass gains

so heres my routine

WORKOUT A:

SQUATS
BENCH
DEADLIFTS

WORKOUT B :

SQUATS
OH PRESSES
BARBELL ROWS


i do this 3 times a week alternating the workouts, i think i dont need to squat 3 times a week so how should i flip this around?
 
LOU FERRIGNO JUNIOUR said:
what do you suggest then , shall i cut down squats because right now i do 3 times a week and increase it by 5 kg each workout.
Click to expand...

study up on squatting, lighten up the load for a week just for practice and to let your knee heal then slowly add weight each time to catch up.
 
so he says its not a stoned layout i need to follow.

what is suitable for my needs tho, i mean squatting is hurting my knees part of that is probably form and heavy weights another could be to frequent training them. should i go back to hypertrophy style or stay on strength i can still gain strength on hypertrophy ans still add weight , i dont man this is confusing me more and more /??
 
LOU FERRIGNO JUNIOUR said:
so he says its not a stoned layout i need to follow.

what is suitable for my needs tho, i mean squatting is hurting my knees part of that is probably form and heavy weights another could be to frequent training them. should i go back to hypertrophy style or stay on strength i can still gain strength on hypertrophy ans still add weight , i dont man this is confusing me more and more /??
Click to expand...

you should pick one ave. and stick to it for a while. your problem with squats if form only. fix that and you will be ready to go.
 
i might stop ripptoes now or use lighter weights, when i use to do squats once a week i use to hit 6 sets of 8 reps the hypertrophy style , i never ever had a single knee problem my quads use to be sore a little but not my knees now its the other way around.

zedhed do you think you can recomend me an alternative or is squatting 3 times a week for building mass a staple. i honestly think my knees are not capable for 3 times
 
LOU FERRIGNO JUNIOUR said:
so he says its not a stoned layout i need to follow.

what is suitable for my needs tho, i mean squatting is hurting my knees part of that is probably form and heavy weights another could be to frequent training them. should i go back to hypertrophy style or stay on strength i can still gain strength on hypertrophy ans still add weight , i dont man this is confusing me more and more /??
Click to expand...

come on bro. take a squat out and do leg press, or hack squats, or walking lunges.

Shit man, figure it out. You told us you weren't a noob at this, that you had 2-3 years of experience. What other exercises have you done? I'd say extensions, but those can be even worse for your knees. Maybe just take them out one time a week and don't do anything in their place.

I suspect your technique is off. Why don't you put up a video of it? Have you read anything about squatting from big squatters? Go look at some stuff by Rippetoe, or look on EliteFTS. See what those guys say about squat form.
 
yeah my form is probly off , but that has costed me my kneecaps , plus i was increasing weight so now my knees had to pay the price .

i have to let them recover before i even do a single squat again otherwise i will have unwanted problems for nothing.

whats the difference with me increasing my weights once a week than 3 times i probs get there slower but safer, my deadlift has stalled at 105 kg so i think i should go little slower anyway.
 
Hey LFJ, I would cut back on the squats to one really good workout once per week and then about 2 day after that do a really good work out on deadlifts. Or you could try front squats and drop the back squats for now. If you did front squats and deadlifts (not on the same day) that would be pretty dam good for legs and whole bod!

Bro you gotta take care of the bod you have. Its the only one you get and you have to live with it for the reast of your life. The idea here is to build up not tear down. Youre too young to be sacrificing your knees or any other parts for that matter. Thats not a good way at all to be thinking of how/why you workout. Dont sacrifice any part of you to work out. Learn what works for your bod and then do that.
Keep posting and keep up the good work.

If you continue to do back squats then drop that weight down and work out your technique. JoeD has an excellent primer on here for squats and he is a good enought guy that he will provide personnl help too if you provide vids for him to see. I am sure there are other experienced guys that will do the same. Hit some of them up. Dont be afraid to cuz they are here to help us all.
 
LOU FERRIGNO JUNIOUR said:
yeah my form is probly off , but that has costed me my kneecaps , plus i was increasing weight so now my knees had to pay the price .

i have to let them recover before i even do a single squat again otherwise i will have unwanted problems for nothing.

whats the difference with me increasing my weights once a week than 3 times i probs get there slower but safer, my deadlift has stalled at 105 kg so i think i should go little slower anyway.
Click to expand...

nothing wrong with increasing weight once a week IMO. Better to do that and stay injury free than risk injury which might set you back for several weeks.
 
arite thanks man im going to go back to once a week but increase 5 kg a week that way i recover better.

should i still do 3 days a week or 2 day week split what is more suitable for me.

i remember zheds workout he gave me:

workout a: squats, bench, oh press

workout b: deadlift, pull ups, rows/hang cleans

this was for twice a week going heavy.

is 3 day better or 2 day it doesnt bother me as long as i see results, or do i need to do certain excercises like bench , oh prees, rows ect tiwce a week like the ripptoes style?
 
Ahhh...so you see why 2x per week? Your bod needs time to recover. There is more to recovery then how you think you feel and now you are seeing that.
Ok, so you have tried going 3x/week and you see that your bod is kinda breaking down. Now if I were you I would take one or two weeks "light" and then go balls to the wall 2x/week of the workout that I suggested for you. For most people that works out very well. Most people tend to make better gains off of the 2x/week program then the 3x/week.
Good luck.
 
yeah well my knees aint conditioned enough for 3 x week squatting.

so now if i got this right i train each muscle once a week spaced out in 2days with the main compound movements 3 sets of 6 reps and increasing the weight each week.

im going to try this out i hope it suites me better than ripptoes it probably will tho.
 
zedhed said:
1. If you adjust your caloric intake to your specific needs then no you will not get fat. You need to find your base metabilic rate, you can look that up via Google to determine your calories. Its even on here somewhere.
2. Right now you are most likely getting in way too much volume. If you work your bod by doing heavy compound worlouts you will build a big solid foundation.
3. You will probably find that you are spending less time in the gym doing it this way. Do an A workout and a B workout, something like this,

Workout A
Squats
Bench
Presses

Workout B
Deadlifts
Chin Ups
Bent over BBL Rows Or Hang Cleans

You work these hard with good form and WEIGHT. You eat as above and get lots of rest you will grow. Oh yeah add fish to meats. The only supps you really need are Multi Vits, Protien Powder, Fish oils, Cal Mag Zinc tab and you are good to go.
Good luck bro!
Click to expand...

im thinking to switch presses with rows so i will have a little more energy , do you think this will be fine?
 
Should be fine. Also bro remember that you are not in a race. For most of us mere mortals the gains and increases that you aquire over time are the ones that you will keep for a long time. Pay attention to your bod. If you can add 5kg fine, if you can add 2kg thats fine too. Nothing is carved in stone cuz we are all unique and different.
Keep up on the postings.
 
im going to run this tomorrow, should add a couple of sets of bicep curls or just cut them out completly , coz i really want my arms to get worked you know, but if i dont need them at all it dont bother me. also what about some dips and shruggs ?
 
None of the above, its all already covered. If you are working heavy like you should be you dont need that stuff or want it. GO WORKOUT!:chomp:
 
i had my first workout 2 days ago and to day i got my workout B, couple of thing i like to ask you zedhed what type of pullups should i do i usually do palm facing me with medium width or close grip should i do a particular type or what? also what grip for deadlifts i find doing double overhand grip easier but would mixed grip benefit me better?
 
Pull ups.
Well for my shoulder, (old and tired) I do them with a neutral grip. If you can do all 3 grips on your pull ups.
Palms in and close grip will focus more on your biceps, which is fine but dont give yourself a strain or tendonitus, dont overdo it.
Overall I would say meduim width grip.
For deads, I like mixed grip but I alternate too. Meaning like this,
Lift 1, Right palm out left palm in.
Lift 2, Right palm in left palm out.
Continue.
I dont use straps but do use chalk.
I konw that others dissagree with this next statement but to me it makes sence.
On deads if youre gonna miss the lift cuz you cant hold it then use straps.
So what Im saing is use them when and if you HAVE to. But not until that point.
 
arite man i aint never used straps before or chalk but if i need to then i will give it a go, my palms do burn at the last reps aswell so it should benefit me.

i got question , my forearms are lacking they always have been as with all ectomorphs but will deadlifts be enough, because right now it looks like i got reverse popye syndrome, but hes got the big forearms lol
 
add in wrist rollers on days that you dont deadlift.
stand on something that elevates you off the floor.
have your arms hanging striaght down.
roll in both directions, inside and outside.
for this to be effective you need to really work at it with HEAVY weights, do it to fail. Work up to 3 sets each direction and add weight. Do this at the beginning and the end of your workout.
I use a pc of pvc pipe, 2&1/4" I have a pc of cotton clothsline that I tied a 4" long X 1/4" screw to.
I just put the screw through the hole in the center of my plates and get rollin, very easy. The screw goes accross the plate on the back side of the hole.
 
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