What you think about my workout?

[daok]

My pounds was 130 and now 152, I'm not naturally a big guy but I think that genecticly I am ok. The first 3 months I have taken 15 pounds and the next 6 months 8. Now I do not know but I cannot increase :\ well, my exercices weight increase but not my physical weight... Maybe you are all right, I need to modify my workout.

Well, I'll try to do my best, I'll repost my "new" workout in few.

Daok

 

[daok]

Ok, I have to be sure.

1- I need to eat more.
2- I need to split all in 4 days.
3- I have to take 3 days off each week.
4- Try 5x5

Any other thing that will help me to be bigger?

 

[Legion Kreinak2]

Key words from B Fold The Truth:

"...Train like an animal, eat like a horse, sleep like a baby..."

Focus on that and you will do just fine. Three rest days is a good idea, to let your body recover.

Try and eat 6 small meals in a day, rather than 3 big ones.

Try and get at LEAST 1 gram of protein per pound of bodyweight (1gP/lb-BW)

And yes, try the 5x5 Routine. You'll like it. If you want, PM me and I'll send you my exact version of the 5x5 I use. I've made some nice gains thus far.

 

[louden_swain]

I personally don't like it.

It is way too much volume, which is not necessary for building a strong powerful physique.

 

[daok]

I personally don't like it.

What you do not like? My workout or Legion Kreinak2 5x5 workout?

 

[Legion Kreinak2]

Oh, Louden loves my 5x5 routine.

How's DC's training comin', LS?

 

[daok]

Legion Kreinak2, I sent you a PM but I didn't get your secret 5x5 training .

You still want to share it with me, if yes sent it to me please

I am cutting on exercice for my "new" workout, I do not know what should I cut and what I shouldn't, that's why it take me time.

Daok

 

[TheOak84]

yo i love arnold, but i think he lies when i see his routine..

but it makes more sense, he had no job, joe weider gave him what he wanted, and he laid on the beach all day

if i can do that, id work out like that too

 

[daok]

Here is how I think I will split my day...

Day1
Barbell flat bench
Incline dumbbell presses
Incline dumbbell flys
Machine presses (military)
Shoulder press (machine)
Upright Rows
Barbell shrugs

Day2
Concentration curls
Preacher curls
Incline dumbbell curls
Dumbbells kickbacks
Dip
Triceps cable pressdowns
One-arm cable rev Pressdowns
Narrow-grip bench

Day3 = REST

Day4
Straight-arm pullovers
Flat dumbbell presses
Seated bent-over dumbbell lat.
Pulldowns
T-bar rows (close)
Deadlift
Seated cable rows

Day5
Hammer curls
One-arm cable curls
Lying dumbbell extensions
One-arm behind the neck
Calve Raise
Leg extensions
Leg curls

Day 6 & 7 = REST

Most of the exercice will be 5x5... if it's not all exercices, should I put everything at 5x5? I think I will put 3x8 for leg (like Legion Kreinak2 did in his workout)

Any other suggestion about the exercice or anything else before I start?

 

[louden_swain]

Here is a good rule of thumb.

Use 3 sets per large muscle group and 2 sets for small muscle group: Here is an example of the exercises and number of sets to use for each exercise.

Upper Legs
Squats - 3 x 8
Leg Extensions - 3 x 10
Stiff Leg Deadlifts - 3 x 10

Back
Deadlifts - 3 x 5
Barbell Rows - 3 x 8
Chins or Close Grip Pull-Downs

Chest
Incline Barbell Presses - 3 x 10,8,6
Flat Dumbbell Presses - 3 x 8
Parallel Dips - 2 x 8

Delts
Seated Barbell Presses - 3 x 8
Up Right Rows - 3 x 8

Calves
Standing Toe Raises - 3 x failure
Seated Toe Raises - 3 x failure

Triceps
Close Grip Bench Presses - 3 x 8
Lying French Tricep Ext. (skull crushers) - 3 x 8

Biceps
Barbell Curls - 3 x 8
Incline DB Curls - 3 x 8

Forearms
Wrist Curls - 3 x 15
Reverse Wrist Curls - 3 x 15

Abs -
Incline Crunches - 1 x 30
Pulley Crunches - 1 x 30