Please take a look fellas...

[aka-tapout]

here is my input bro
1)20 lbs of muscle in 3 months without aas(gear) is almost impossible could be done if you are a genetic freak but other than that i dont thick so
2)you can gain 20lbs,not all muscle, in 3 months if you eat a lot more at least 4 x per day no less and at least 220 grams of protein split up through out day
3)yes muscle has memory which will increase your gains quicker
4)your training program is quite extensive meaning there is a lot of training and i think being natural you will over train doing that much
5)dont do squats and deads on same day these are compound muscle movements and make the entire body grow
6)suppliments look ok but i believe the best creatine is cell tec by muscle tec 2 scoops 2 x per day

hope this helps

 

[New Jack]

Tap out, is there a training schedule you could suggest for me or could you tweek mine a little. I think mine looks good but I'm willing to take any advice I can get. I've been outta the iron game a while.

Also, what do you think of HIT routines. You know, lift twice a week, 1 exercise per body part. What are your thoughts on that?

 

[aka-tapout]

hit routine sounds like mike minzer training. i did that for a couple of years before going to power training. i went from 200 to 225 area on it. I would do 2 total work sets per exercise 2 exercises per body part with a total of 3-4 work sets per body part --it worked great for a while some more strentgh but more body building type workout.
i then had a bad neck injury and i did not train(just light play around) for 1 and 1/2 years. when i was able to train hard again i trained about 6 months then pl jay talked me into power lifting with him(i knew more than him at the time --hard to believe) and it got me big and strong.
so lets see if i can tweek yours a little--it looks pretty good but try this for 2 months and see how it works then change the things you dont like or feel is working for some thing you do

monday---chest/shoulders/tris
FLAT BENCH---warm ups then 5 to 6 work sets with rep range between 3-5 and last set high reps
INCLINE BENCH---every other week 2-3 sets in 8 rep range

FLOOR PRESSES(tris)--- on floor like a bench press when bring bar down rest elbows on floor then press do 4 sets 5 rep range
PUSH DOWNS----do 4- 6 sets in 10 rep range and do different grips(rope,straight bar and curved bar depending on what you have)

SIDE LATERAL RAISES---with dumb bells 2 sets in 10-15 rep range
FRONT LATERAL RAISES--done same
REAR LATERAL RAISES---done the same


wedensday----back/traps/bis
DEAD LIFTS OR PARTIAL DEADS---warm ups then 4-6 work sets--rotate every other week
SHRUGS---- bar or dumb bell 4 sets 6-12 rep range
PULL DOWNS---wide grip 4 sets 8 rep range
ROW--every other week to some kind of row (example -hammer row or bent over row)

CURLS--none in paticular just what ever kind you like 6 sets 6-10 rep range


friday---legs
SQUATS---nothing makes you bigger---do warm ups then 4-6 work sets 4-8 rep range
CURLS---2-3 sets 10 rep range

LEG PRESS--once a month dont squat and do leg press with 4-6 work sets with 6-12 rep range

i dont work calves since i started hitting legs like this they got bigger than when i did them


if you want to train 4 days a week(i usually only do 3 sometimes i do a fourth and do board presses) change wed-back day to teus and do boards on thurs.

thursday---board presses(make bench huge)
BOARD PRESSES---do 3 sets 3 board at 2-4 rep range then do 3 sets 4 board at 2-4 rep range then do 2 sets 5 board at 1-2 rep range then you can do final sets of reps on each board(5-4-3)


you can add or take some out depending on what you like but dont take out the bench/squat/ or deads as they are the basic exercises for growth and strength
also if you add 1 it adds more to you training which reduces your recovery ability
good luck--hope this helped

 

[powerlifterjay]

Hey Tapout my good buddy i beg to differ on knowing more about powerlifting at that time then me. Not saying you didnt knwo or anything but i was new and had researched web sites exercises and actually competed 3 times before we started training. I gave my leap into powerlifting a deep thought and lots of research. Something that everyone new needs to do. If you remeber i did exercises that ya'll went , "what the hell are these"? "what the hell do these do"?

I want to be strong. Period. I dont care about how big i am. Ya its cool and all , but if i could lift what i do right now 100% at 198lbs , you better believe i would do it in a second. When i refer back to my training i refer back to what i lifted. Not what i weighed. I am 100% powerlifter. Ya i screw around with this 20 inch arm barrier i wanna bust , but that is it.

 

[Arioch]

In regards to HIT, the competitors who succeed with it are few and far between. Even the few who use it seem only to use it as a "off season" sort of thing.

I do not know of anyone at the world level who trains this way, and only of one Master lifter (even older than me) who trains like this who has achieved national status.

Many of the functions of strength, such as CNS conditioning, skill training, sport specific strengthening, etc. are not addressed by HIT.

 

[dbolsandall]

As far as squatting and deadlifting on the same day. I like to do that 10weeks before a meet. it really pays off at a meet with that kind of conditioning. The first four weeks are brutal but you adapt and for me it pays off the day of the meet. I don't do it for more than 10 weeks because i tend to get overtrained at this point. 10 on and 10 with them split up. if your coming back from a layoff i would'nt do both on the same day, maybe after 12 weeks back of hard training you could do both on the same day. Keep it simple and intense. Size will follow strength. Be patient. quality takes time

 

[New Jack]

Well I also plan on eating pizza, burgers, burittos, wings, ice cream and other fast food. Also lots of pancakes and bacon. So that will probably help me put on some weight.

Also, do you guys think glutamine helps put on weight? Whenever I take it, I feel like I'm more solid and my muscles feel tighter and bigger.

 

[New Jack]

Thank you for all the replies, guys.