Please Scroll Down to See Forums Below Starting the variation routine tomorrow. I took a week off had a touch of food poisoning so my diet sucked big ass as of lately but back on track now. So it will be Wed, Fri, and Sunday for my workouts. I'll try it for 6 weeks then go back to my regular lifting 1 bodypart a week.
New routine! Which One???
- Thread starter acuraman
- Start date
Cornholio: Look at who your examples are. They are NOT big guys either. No offense to any of them...but neither Scrappy nor Fro are very big...they could have gained 20lbs from just eating a few good meals. Did you factor in gear use into this growth and how they recovered?
From what I gathered about Scrappy...he did not lift on a consistant basis and was extremely lean...too lean to gain muscle mass. If Fro looks like he does in his avatar...he could use a lot more rest and recoup time than gym time in my opinion.
I do NOT mean to offend anyone...but it really bites me in the rear when someone who is 200lbs or so is giving advice on how to get bigger. At 200 lbs, in my opinion, you are not big.
I apologize...I can not express what I want to say in a manner in which it will not offend anyone or everyone on here. I hope that you read this post with a bit of laughter...it was written this way as well.
B True
From what I gathered about Scrappy...he did not lift on a consistant basis and was extremely lean...too lean to gain muscle mass. If Fro looks like he does in his avatar...he could use a lot more rest and recoup time than gym time in my opinion.
I do NOT mean to offend anyone...but it really bites me in the rear when someone who is 200lbs or so is giving advice on how to get bigger. At 200 lbs, in my opinion, you are not big.
I apologize...I can not express what I want to say in a manner in which it will not offend anyone or everyone on here. I hope that you read this post with a bit of laughter...it was written this way as well.
B True
S
SSAlexSS
Guest
acuraman said:
do more volume. like 6 days per week, each bodypart gets hit 3 times per week. THAT WORKS MIRACLES!
18sets per workout is just about right.
I do 15 sets 6 times per week. I know I know I suck.
But i used to do like 10 sets 2x per week, no wonder my results sucked!
Long Live Arnold!
b fold the truth said:
No need to apoligize you are expressing your views on the subject that is what I am looking for. I am a 205lb+ weakling taking in 3000+ calories 300+g of protein, 150-200 g of carbs and 80 g of fat looking to gain some mass but no gear for me all natural
Hopefully The 3 days will work for me right now the 4 days I am on is getting boring need something to mix it up. Hopefully in 5-6 weeks I will have put on some quality mass.
T
The Shadow
Guest
b fold the truth said:
I think you are using faulty logic. Typical powerlifter approach to gaining weight LOL! Those guys gained LEAN mass, I think the most % of bodyfat that was gained was like 2%.
Again you equate "big" with smart about working out and that is a huge mistake. If those guys gained 5-7% of their overall body weigh - what do you think a "bigger" guy like you would gain??
You state that Fro needs more recoup time. 4 days per week off is not enough?? How many days does he need off. And please, don't tell me that it is too many sets of work at each workout. After warmups, you are looking at 12-15 sets spread out on the entire body. After reading your Sunday routine - you did more than that for low back/spinal errectors during ONE workout. No wonder it takes you 3 days to recover from that. I would be dead.
Antone can look at a routine and find one or five flaws in it. This is not meant for year-round training. 2 to 3 times thru this program a year is plenty. Agin - this program is far superior to a body-part-per-day training for recoverability. 30-40 sets per week as opposed to 75 sets per week. (5 days at 15 sets)
Remember - it's always kidney day. Meaning systematic recoverability is far more important than individual muscle group recoverability. This program allows the vody to catch up from overtraining which, allong with too few calories, is the biggest bane to progress.
T
The Shadow
Guest
SSAlexSS said:
I assume you are oiled???
Lord_Suston
New member
B-fold I'm 190 at 10-12% is that big enough lol
I would recommend that Acurman should lift 4-3days a week, since he doesn't seem to be a powerlifter like yourse;f and more into genral fitness. and BB.
I would recommend that Acurman should lift 4-3days a week, since he doesn't seem to be a powerlifter like yourse;f and more into genral fitness. and BB.
Lord_Suston
New member
Fuck forgot to mention I'm 5'7 maybe 5'8 on a good day.....
Too much ??
Question guys, can you check my routine and tell me what's flawed? take in mind I'm 208lbs 6 3' I know I'm going over but like the thread mentioned above I feel like I can go longer, until Friday rolls along and I'm exhusted.
Monday - Chest/Tri - between the two total of 25 sets
Tues - Squats (5sets) Calf (5 sets) Cardio 30 mins. ABS 10-12 min
Wed - Bicep/Back/forearm - between the three total 30 sets
Thur - Hack squats or leg extensions ( 4 sets) Leg curls ( 4 sets ) Cardio 30 mins Abs 10-12 min
Friday - Shoulders/Traps - between the two 20 sets
Sat - Cardio 35 min Abs 10-12 min
In short I don't go over 1 hour each session
Question guys, can you check my routine and tell me what's flawed? take in mind I'm 208lbs 6 3' I know I'm going over but like the thread mentioned above I feel like I can go longer, until Friday rolls along and I'm exhusted.
Monday - Chest/Tri - between the two total of 25 sets
Tues - Squats (5sets) Calf (5 sets) Cardio 30 mins. ABS 10-12 min
Wed - Bicep/Back/forearm - between the three total 30 sets
Thur - Hack squats or leg extensions ( 4 sets) Leg curls ( 4 sets ) Cardio 30 mins Abs 10-12 min
Friday - Shoulders/Traps - between the two 20 sets
Sat - Cardio 35 min Abs 10-12 min
In short I don't go over 1 hour each session
T
The Shadow
Guest
Re: Too much ??
Best option:
Change to the old school three day per week program that I posted in the archives.
Next best:
Combine Chest and Back
Legs
Shoulders and arms
Cut sets down and up intensity by doing slow, antagonistic supersets. Ie - do one exercis for chest and then one for back, then chest, then back etc.
On legs alternate wquads and hams
Sholuders - alternate delts and traps
Arms - bis and tris.
Matman said:
Best option:
Change to the old school three day per week program that I posted in the archives.
Next best:
Combine Chest and Back
Legs
Shoulders and arms
Cut sets down and up intensity by doing slow, antagonistic supersets. Ie - do one exercis for chest and then one for back, then chest, then back etc.
On legs alternate wquads and hams
Sholuders - alternate delts and traps
Arms - bis and tris.
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