Please Scroll Down to See Forums Below MarshallPenniford
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Do HST. You'll get lean, and you'll get strong, and you'll be happy. My advice.
Sprinter look!
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MarshallPenniford
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FitnessFrk
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ditto to Imnotdutch...you need to put on about 25 lbs of LBM. which is going to take a while if you are lean at 165. why do you not eat ? are you an athlete or just want to look like one ?
nclifter6feet6...what are you talking about gh ? that is the physique of any typical college sprinter, no need for gh to look like that. I was the exact same size while running track in college at 5'10 205 lbs at 6.5% bf.
nclifter6feet6...what are you talking about gh ? that is the physique of any typical college sprinter, no need for gh to look like that. I was the exact same size while running track in college at 5'10 205 lbs at 6.5% bf.
So, I should bulk..
And is this routine good, if i'm bulking...
4 sets of 8, for everything..
Monday: Chest/Triceps
Incline Press
Flat bench
Flyes
Skull Crushers
Dips
Tuesday: Legs/Abs
Squat
Front Squat
Leg extensions
Weighted crunches (3 sets of 10)
Reverse Crunches
Wed: OFF
Thursday: Back/Biceps/Forearms
Deadlift
DB Rows
Chins
Standing Barbell Curls
Concentration Curls
Hammer Curls
Friday: Shoulders/Abs
Military Press
Front Db raises
Clean and Press
Shrugs
Weighted Crunches (3 x 10)
Twist Crunches
Sat and Sunday: OFF
Is that ok? Should I change up some of the lifts, different order, different movements? What about for abs?
What would a typical bulking diet look for me, at my weight?
I work from 1:00-6:00, most days... so I really can't eat food for those 5 hours... I still should be able to get in 5-8 meals/day like people say to get...
When, I do bulk up 25lbs, what should I change?
How long do you think that'll take? A year, half a year?
BTW, nice build fitness
And is this routine good, if i'm bulking...
4 sets of 8, for everything..
Monday: Chest/Triceps
Incline Press
Flat bench
Flyes
Skull Crushers
Dips
Tuesday: Legs/Abs
Squat
Front Squat
Leg extensions
Weighted crunches (3 sets of 10)
Reverse Crunches
Wed: OFF
Thursday: Back/Biceps/Forearms
Deadlift
DB Rows
Chins
Standing Barbell Curls
Concentration Curls
Hammer Curls
Friday: Shoulders/Abs
Military Press
Front Db raises
Clean and Press
Shrugs
Weighted Crunches (3 x 10)
Twist Crunches
Sat and Sunday: OFF
Is that ok? Should I change up some of the lifts, different order, different movements? What about for abs?
What would a typical bulking diet look for me, at my weight?
I work from 1:00-6:00, most days... so I really can't eat food for those 5 hours... I still should be able to get in 5-8 meals/day like people say to get...
When, I do bulk up 25lbs, what should I change?
How long do you think that'll take? A year, half a year?
BTW, nice build fitness
The guy hoovers around a nicely shaped, decent sized upperbody (especially considering the low BF) His legs are surprisingly small in comparison, but this seems actual an advantage for sprinting (cuase the the big powersource is the glute-ham tie-in and fast running animals like horses have thin legs also and only thick muscle near the belly)
Hey, I am mostly 13 procent BF and sometimes i amange to drop to around 8 , but I would like sometimes to get as low as these guys and get that beautifull frontdelt biceps tie-in. Well, I guess I should quit being an AAS virgin, otherwise I definately would loose too much to get at 4-5 % BF
Hey, I am mostly 13 procent BF and sometimes i amange to drop to around 8 , but I would like sometimes to get as low as these guys and get that beautifull frontdelt biceps tie-in. Well, I guess I should quit being an AAS virgin, otherwise I definately would loose too much to get at 4-5 % BF
thriller
New member
im 16 in 2 weeks i put on 9 lbs
i dont really know how i did it andi didnt really even plan for it. i just ended my winning season (won the provincials) so i wanted to bulk (basketball player) so i can put on a bit more muscle mass. i was 5"8' 174 with an 18% bf. well after my season ened i cut my foot on glass really bad and i couldnt do any cardio. so basicly all i did was eat and maybe do abs and another muscle group in a day. next thing 2 weeks i measure myself in gym class i was 183!!! im thinkin of goin up to 190 lb and i want to stay there manly in my legs. just thought i might tell someone
i dont really know how i did it andi didnt really even plan for it. i just ended my winning season (won the provincials) so i wanted to bulk (basketball player) so i can put on a bit more muscle mass. i was 5"8' 174 with an 18% bf. well after my season ened i cut my foot on glass really bad and i couldnt do any cardio. so basicly all i did was eat and maybe do abs and another muscle group in a day. next thing 2 weeks i measure myself in gym class i was 183!!! im thinkin of goin up to 190 lb and i want to stay there manly in my legs. just thought i might tell someone
coolcolj
New member
That guy is pretty big in the first pic, which I think is his most recent pic!
That's pretty close to my goal as well Although my legs and calves, even after 6 months training are bigger than his 
Thanks to my years of intense jumping and 6 months worth of sprinting.
I'm 5'9" and weigh about 182-184lbs at 9-10% bodyfat. Another 6months of my power training and diet, I think I will be at 190 6% bodyfat. Natural as well.
Its not hard to lean up and put on size and strength together if your smart about manipulating yoru insulin and GH hormones with your diet.
I weighed 210lb 2 20-25% BF 6 months ago, with weak strength and a 32 inch vertical jump. Now I weigh 182-184lbs at 9-10% BF, and a tiny bit stronger! Added 8 inches on my vertical jump too, now around 40 inches
The size will come when you training for power without really thinking about it, snatches, plyos, full squats, deadlifts, chins, dips etc.
190 6% bodyfat and a 44+ inch vertical, I'm gonna be a weapon on the playground BBall courts
That's pretty close to my goal as well
Although my legs and calves, even after 6 months training are bigger than his Thanks to my years of intense jumping and 6 months worth of sprinting.
I'm 5'9" and weigh about 182-184lbs at 9-10% bodyfat. Another 6months of my power training and diet, I think I will be at 190 6% bodyfat. Natural as well.
Its not hard to lean up and put on size and strength together if your smart about manipulating yoru insulin and GH hormones with your diet.
I weighed 210lb 2 20-25% BF 6 months ago, with weak strength and a 32 inch vertical jump. Now I weigh 182-184lbs at 9-10% BF, and a tiny bit stronger! Added 8 inches on my vertical jump too, now around 40 inches
The size will come when you training for power without really thinking about it, snatches, plyos, full squats, deadlifts, chins, dips etc.
190 6% bodyfat and a 44+ inch vertical, I'm gonna be a weapon on the playground BBall courts
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