Is my routine ok? 6' 1" 180lbs, want Mass

[gmanlax7]

pre is fine with water, but definatly post have it with sugar of some sort. Gatorade or juice work good. you can buy powdered gatorade mix, throw it in a bottle/shaker with the creatine, bring it to the gym, then mix it up as soon as your done and pound it.
the sugar is essential for shuttling the creatine to your muscles

 

[Magnus_Dx]

Phosphagen HP is already loaded with sugar and is very sweet. No way I could take it with more.

It's all starting to make sense to me now though.

 

[gmanlax7]

oh my bad magnus i thought you were just taking the creatine with plain water. DIdnt know bout the phosphagen rock on

 

[Magnus_Dx]

Just a quick reply for Martimus Maximus and those who have helped me.

Yesterday was chest/tri's for me... and This is how my routine first warmup went:

Flat bench:
95lbs x 8 (warpup)
115lbs x 8 (warmup)
135 x 8 (warmup)
155x 8
175 x 7
185 x 4
205 x 1 (i could have done more but this was a new best and felt easy so I wanted to go higher)
225 x 1 (2 full plates on each side, first time ever!!!)

I did 225 x 1 2 more times with zero spotter assist. I couldn't believe it!

The only things i can think of that I changed is this. Sunday I did MANY pushups.. 5 sets of 60, 1 set of 30, then several sets of 20. Then yesterday for lunch I had tunafish sandwhich instead of the usual chicken or cheeseburger and pre workotu I had pasta instead of the regular chicken or hamburger.

I hope to start every chest day like that! I can't wait for my next chest day!

 

[SofaGeorge]

Bro, you are lean... and you are starting out about where I was. (I'm 6'4" now... and weight 220lbs... just brought it down from 240lbs.)

Lean bodies types respond extremely well to low rep high weight workouts... but don't get anywhere with high rep workouts.

I am currently doing Needsize's 5x5 workout... and I would recommend it to you. My ideal version of a chest routine would look like this:

Dips for chest (weighted)
5x5

Incline dumbell bench
2 x6-8 (I can't do these at my gym as they don't have heavy enough dumbells.)

Incline cable flies
2 x 15-20

I do 9 sets per body part, 7 low rep and then 2 high rep to hit the fast twitch and slow twitch fibers.

For the most part... you should not be going above 6 reps.

 

[gonelifting]

Are you alternating triceps and chest sets? If so, I would`nt do that because your tris will give out and hinder your benching etc...

Also, are you doing reverse curls for triceps? I`m not sure if I read that right? EDIT ok I understand now you`re doing pushdowns.
I just went back and counted= 10 of the sets of chest to failure in your workout.
I hate to say it (especially) when you`re doing so good but You ARE doing too much work. You will EVENTUALLY stall out on this type of program if you`re not careful. Just keep very close eye on overtraining and back off IF you feel it. You asked how you could "avoid" being those people that go to the gym and go nowhere month after month? overtraing will do that. AND not going up in weights on your lifts too.

Compound exercises are multijoint, meaning more than one joint like curls are one joint (your elbow) and bench press is multi (shoulder AND elbow) get it? now you can figure it out for yourself without having a list.

good luck, keep us posted. I really believe at some point you`ll have to cut back.

 

[bilat]

You should be eating about 60% protiens and 30% carbs with 10% fats. I hear ALL THE TIME about increasing the carbs, but the fact is, muscles are made from protiens, carbs are fuel, you use it or wear it. Eat carbs in the morning, and right after your work out, otherwise eat protiens and some fat to help the protiens convert lean muscle.

If you pile on the carbs, you won't look like the Hulk, you will look like Barney, unless your juiced and carrying mucho gear.

What do you eat in a typical day? I think i'm gonna try the 60/30/10 ratio but only 30grams of fat on 3000 calories... I normally get around 80, probably why i'm not lean though.

thanks

 

[69Muscle]

LT1 Camaro? Sweet bro!

Got pics? What have you done to it?

this is my ride - http://www.ls1camaro.com/ttop/t6blur.jpg


I cut the t-tops into it last summer.


BTW U look good bro, same exact build as me. I'm a little taller @ 6'4" @ 200lbs.

Don't forget with mass comes Strength so push yourself to lift those heavier weights. It pays off.

IMO your weights are a bit light. I'm your build yet I can put a max of 290lbs up for 1 rep on the flat bench.

 

[Magnus_Dx]

SofaGeorge, throughout this entire post I've recieved all sorts of advice regarding what I should do with my routine but I do think that the lower reps higher weight did work well for me. I'll try that again, I just need to remember to increase intensity as well. Thanks for the advice.

gonelifting, yea I do alternate. You make a valid point. perhaps thats why my bench later in the workout is so fatigued. I think they are more pull downs... beacuse my palm faces up? You make very good points on over training and that's one of the things I'm starting to realize. I HAVE to take a day off every 3 days because my body does get sore. I may have to change my routine in the near future. I also am starting to realize I need to increase intensity every week, be it through reps or weight. That's one thing I really haven't been doing.. I've just been going to the gym and lifting. I need to focus more. Thanks for the reply!

69Muscle, That's my buddies V6 camaro actually. It's an M5. I drove it to a 14.3 NA. I have a 97 V6 firebird, http://www.dxsoftware.com/magnus/ and have gone 13.6 NA and 12.3 on 100 shot of nitrous. Your car looks VERY nice! You're exactly right with the weights, I need to start upping it. Thanks for the advice.

Thanks guys.

- Keith

 

[69Muscle]

69Muscle, That's my buddies V6 camaro actually. It's an M5. I drove it to a 14.3 NA. I have a 97 V6 firebird, http://www.dxsoftware.com/magnus/ and have gone 13.6 NA and 12.3 on 100 shot of nitrous. Your car looks VERY nice! You're exactly right with the weights, I need to start upping it. Thanks for the advice.

Thanks guys.

- Keith [/B]

Holy fuck! 12.3 on a 100shot? I run a 12.5 on a 100shot on my car! What did you do to that V6? I've seen a V6 running in the 11's with a 175shot and a 3500 Stall...

Good running!