GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
| Author | Topic: Where Do I Go From Here? | ||
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Novice 
Posts: 8 |
I'm sure there are a thousand of these questions, and thousands of different answers, but I've reached a point in my training where I want to step it up, and I need some advice. For the past year, I've lifted consistently starting at 3 days a week, and moving up to 5 or 6 days a week rotating between different muscle groups each day. I have not been on any form of dietary supplement (except Centrum Complete Multivitamins), and I am 6'1", 170 lbs. With my training so far I have gained a lot of definition, but I want to focus on becoming even more defined and putting on some more mass (with a goal weight of about 185 lbs.). I'd like suggestions from anyone here what I should focus on to accomplish this effectively and safely. I do a significant amount of cardiovascular exercise (martial arts and running). I'm considering taking whey protein, and some other supplements. What are some other good ones to take and what do they do? Thanks for the help.     | ||
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Novice
Posts: 8 |
In addition, I thought I would post my current workout schedule and have anyone on the board with more experience try to help me rearrange it if it could be better. -------------------------------------------- WED: REPEAT SUN WORKOUT I also work legs on occasion, but I find that many of the cardiovascular activities I do (martial arts and running) build these muscle groups up naturally. | ||
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Amateur Bodybuilder 
Posts: 62 |
As I say to anyone who asks this question, check out the getting big is easy (or simple, not sure) post on the powerlifting board. If you want size creatine and protein shakes work, but you'll lose some of yer well earned definition. btw, I gained 20 lbs on my bench on that program in the post I just wrote. ------------------ | ||
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Novice
Posts: 8 |
Try a basic compound movement routine. Example Wednesday- Squats, SLDL, Calf Raises Friday- Deads, Wide Grip Pull-ups, Rows Creatine and Whey Protein will add mass. If you are looking to add mass, cut the cardio a little. | ||
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Elite Bodybuilder 
Posts: 735 |
Food...tons of it. My opinion...you are too small. You need to gain a lot of weight. Just my opinion...no offense. B True | ||
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Elite Bodybuilder
Posts: 1200 |
Your training with weights too many days a week to gain any mass. try the dorian yates split. focus on back training, looking at your split it appeared to focus on arms mainly. incorporate pull-ups, cable rows, Barbell rows, shrugs. do a search for routines their are some very good ones. ------------------ | ||
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Novice
Posts: 8 |
I think I will try the Dorian Yates split. Unfortunately, I can't cut the cardio as much as I would like because I instruct martial arts classes and that is a committment I have to keep. I am 20 years old, and I have a high metabolism rate - so it isn't easy for me to put on weight as quickly as I would like. Any suggestions? Is there a method that I can use to put on weight and not lose definition? Valdez, do you have any idea where I can find the exercises for the Dorian Yates split? Thanks. | ||
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Amateur Bodybuilder
Posts: 242 |
Are you eating frequent meals throughout the day?? You should be eating 6-7 times a day. To put on mass you need to lift heavy and it doesnt need to be everyday. I agree with Valdez routine. Drink a few shakes throughout the day and maybe some bars in between meals. Creatine, glutamine, and whey are great. Diet is everything and you have to make sure you are eating properly in order to maximize your gains! | ||
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Elite Bodybuilder
Posts: 735 |
I used to teach Martial Arts 4x a week too. I really had to focus on eating before and after my classes in order to maintain my weight. B True | ||
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Elite Bodybuilder
Posts: 1200 |
This is my three-day workout. good exercise order etc. just split it up appropiatly for 4 days
PUSH -I have overpowering shoulders, so this chest workout may look odd to you.- LEGS I do calves first because I never have enough gas after squats. Barbell squats 5sets: 20,12,12,6,12 go home and pray I can walk tomorrow Well that's it... the PULL day may look like a long workout, but the first couple exercises are done very quickly and are part of the warming up process. The PUSH day is not completly refined yet, I did exactly that today with a triple drop set on side laterals we will see how sore my chest is... those dips annihilated me! FEEDBACK ANYONE?? | ||
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Novice
Posts: 8 |
Valdez... looks like a good workout - I'll try it out. As far as eating before martial arts, I find that just makes me sick to my stomach because of the intense exercise. I do, however, eat a hell of a lot afterwards. I think I mainly just need to eat more. I am only eating 3 meals a day (breakfast, lunch, and dinner) with snacks in between. I'll up it to breakfast, before lunch, lunch, before dinner, dinner, and late-night meals. I'm curious though, what exactly are you guys eating? I know egg whites, and protein bars, but what would be a good example dinner? | ||
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Amateur Bodybuilder
Posts: 242 |
Some examples of some meals would be.... Grilled chicken green beans and some rice, or lean sirloin baked potato and a veggie. Turkey, yams, oatmeal, eggs, whatever you prefer. I like to marinate my chicken in fatfree Italian over night and then bake it the next day, keeps it moist and gives it good flavor! Or lean hamburger meat mixed in with some veggies and rice. You have to learn to be creative as best ya can. You should consider some shakes throughout the day to give you some extra calories, protein etc. Look into some MRPs. Proteinfactory.com has some good shakes and its cheap. Or Netrition.com and there are some others as well. Eat as many meals a day you can. Maybe eat after your class and then a shake right before bed etc. | ||
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Elite Bodybuilder
Posts: 827 |
I run a sucessful Association and Martial Arts academies in the UK. My advice it simple : EAT EAT EAT, start training legs (squat your ass off) just remember to keep the stretching up, don't worry about cardio - Martial arts is enough! |
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posted February 03, 2001 07:44 PM