WeightLifting...

[Dingman]

I know this has already been talked about, but im goin to be starting my intense workout 5 days a week, and i still dont have a Rotiune Chart, for Sets, Reps, and Percents

I am buying all the equepment, bench, squat, leg extension, deadlift, curls the whole works....

thanks if someone can really help me out...

[Foxxxy]

I know this has already been talked about, but im goin to be starting my intense workout 5 days a week, and i still dont have a Rotiune Chart, for Sets, Reps, and Percents

thanks if someone can really help me out...



tell me how many of what and or how long and i will make u the chart

[Dingman]

tell me how many of what and or how long and i will make u the chart

I need a weekly rotiune of, Legs, chest, arms, butt, shoulders, i need the percents of my max for the sets,

example: im told for bench i should do,

set 1- warm up x 10 reps of ?lbs
set 2- ?lbs x 8 reps
set 3- ?lbs x 6 reps
set 4- ?lbs x 4 reps

so i need the percents of my max...

[Foxxxy]

I need a weekly rotiune of, Legs, chest, arms, butt, shoulders, i need the percents of my max for the sets,

example: im told for bench i should do,

set 1- warm up x 10 reps of ?lbs
set 2- ?lbs x 8 reps
set 3- ?lbs x 6 reps
set 4- ?lbs x 4 reps

so i need the percents of my max...


well first you need to max out. to do so (ex) say your doing bench. you lift 150lbs 7 times. then you look at a chart(which i'll try to find for you) and match shit up. that would be your max. then for the set. you start 40lbs under and each set, go up ten. so you would start at 110 and then go to 150. but after a couple weeks of that shit, you would be able to start at 120, then 130 and so on.

wells thats how i did it when i was in high school, you might do it different though

[bigzell]

well i know what chart you are talking about but i dont know it. well i never really went by the chart i would say just do what you feel comfortable doing and increase as of you need it.

with benched i did
mon 5 sets of 3 to get the power or muscle mass
wed 3 sets of 10 to build the indurance
friday 5 sets of 5 just pretty good over all


and as far as other thing i normally just did 10 reps of 3 sets and just went up weight after i was able to do it for all 3 sets

[Foxxxy]

okay, i found the chart...where can i send it

[Dingman]

Hell yeah you guys are alot of help... Send it too kegstander83@aol.com

thank you guys

I also need help with suppliments, im 145lbs right now, i have the meal thing down, But im being told to take, 100% whey protine and mega creatine...

[bigzell]

personally i would just say eat more protein and maybe some PB is what i think but thats just me. or at least see what you can do naturally first.

[Dingman]

personally i would just say eat more protein and maybe some PB is what i think but thats just me. or at least see what you can do naturally first.

i stoped lifting like 3 years ago, never could gain weight, only get stronger I was 140 benching 200, now i bet i can only bench 150 right now but i wanna get bigger is the real reason, but dont get me wrong i want to be strong also....

I hope to put on 30 pounds in the next year even if only 5 pounds is muscle, i heard it takes like 2 months for a pound of muscle....

[jason.spalding]

i hear ya bro, i was into serious bodybuilding for 3 years went from 135lbs at 18 years old, to 205lbs at 20years old, of hard lean swole! and did it naturally! while all my boys were stacking deca/testosterone/winstrol, dont you go that route bud, cause first you need to find out if you can put it on naturally! i know guys who got better gains off creatine! well here is what i did; lets say your eating 2,500 calories a day, then double that, thats 5,000 calories a day spaced out every 2.5hrs to 3hrs. over a period of 5-7 meals! your protein intake should come mostly from solid foods shakes are great after workouts to feed the hungry torn muscle fibers, the absolute best protein powder is one that offers you protein from every source, so that your body will absorb what it wants and needs, i recomend optimum nutritions blended protein it has whey,whey isolate,casein,egg, etc.etc. whey alone is unsuperior! also i recomend GNC's mega man multi vitamin to ensure you are getting the vitamins you need to process this stuff in your body, god i could go on and on but i'll keep it simple;

Basic weight/muscle gain stack
1:any blended protein powder
2:(optional) effervescent creatine-should contain low or no sugar
3:GNC multi-vitamin.


work out plan / split routine-2body parts every other day.
mon:chest/biceps
wed:back/shoulders/triceps
fri:LEGS (on their own most anabolic work out)

never rep higher than 10 reps keep em low: you said you wanna gain

sets 2-3 per body part-use your favorite sets in your routine.
REMEMBER: TRAIN UNTIL MUSCLE FAILURE! thats means you can not lift the weight own your own

well thats one of my many routines feel free to mix it up the best thing is to learn by doing so get in there stay motivated and you will have a body the dudes hate on and the chicks fantasize about!!

and for some reason the bigger you get the more respect you get, and people wanna try you to see if your bad! my advice is be humble.


In conclusion there is loads of advice out there on training/supplements and so on some of it is garbbage some of it is genuine! you have to be smart and learn what you can to make the most educated choices on how you build your body! be aware of those bullshit supplements that promise muscles like you have never dreamed! cause that shit is lies! those companys are capatalizing off genuine companys that do work stick with products that have stood the test of time; GNC, Pro-lab,pro optimum, etc.

hope this is kinda the advice you were looking for?...fuk i wanna work out now!! her is your first piece of protein from me to you :btroll:

[WaynesNside]

Let us know how it goes, Jason gave you a lot of good info so I'm not going to go through all that.

One word, EAT!!! If you eat clean you will see gains N size, get like 6 meals a day. I cut out all junk food, soda, any type of garbage and eat foods N with carbs and proteins. I also take protein shakes too, or at first to help get some weight use a Weight Gainer too.

I went from around 140 to 180 N less than a year. You have to be dedicated and work hard. I was trying to gain mass so I based my workouts on heavy weights and low reps 6-8.

I do go 4 days a week, this was my old schedule before my part time job, but I still go 4 days but not on these.

Mon-chest/tris
Tues- legs
Wed-off
Thurs-shoulders/abs
Fri-back/bis
Sat-off
Sun-off

I have a bunch of notes saved if you want them let me know.

[Dingman]

Thanks for taking the time guys, Im so excited, I start this weekend, Im goin to be hittin up Sams Club for all the good foods so i can buy in bulk.. So what im understanding is taking the 100% whey protien shakes are good, Creatine after i workout with low sugers, would Centrum work for vitamin intake? and lift till im tired and swore pretty much...is it ok to lift right after i wake up for 5 days straight and two off?

[jason.spalding]

YOU CAN LIFT AS SOON AS YOU WAKE UP 5 DAYS STRAIT SO LONG AS YOU EAT AND DIGEST A MUSCLE BUILDING BREAKFAST PRIOR TO WORKING OUT AND ASLONG AS YOU GET A MINUMUM OF 8HRS. SLEEP A NIGHT CAUSE YOU ACTUALLY BUILD THE MUSCLE DURING YOUR REST PERIOD! IF YOU DONT EAT ENOUGH OR GET ENOUGH SLEEP YOUR BODY WILL GO INTO A CATABOLIC PHASE IN WHICH YOUR BODY WILL EAT ITS OWN MUSCLE FOR ENERGY!! YOU WANT TO STAY ANABOLIC WITH YOUR NITROGEN LEVELS UP YOU DO THIS BY EATING AND RESTING IF YOU DO NOT STAY ANABOLIC BE PREPAIRED TO GET SKINNY.


MY MORNING MEAL: 8 EGGS TOTAL BUT EAT ONLY 1 YOKE THE REST SHOULD BE WHITES/ 1 CUP OF OATMEAL / MULTIVITAMIN AND PLEASE TRY TO DRINK ATLEAST 1 GAL. OF WATER A DAY, BUT NOT IN ONE SITTING I USE A 1 LITER BOTTLE THAT I FILL AND DRINK FROM 4X A DAY WHICH EQUALS 1 GALLON.

AS FOR THE CENTRUM VITAMINS MAKE SURE THEY ARE FORMULATED FOR MEN CAUSE IF THEY GOT IRON IN THEM UR GOONA START FEELING SICK! I WOULD DEFFINITLEY INVEST IN GNC'S MEGA MAN MULTI VITAMINS.

-AND GOOD LUCK FRIEND!

[Dingman]

Im so excited, picking this up when i get off work.. nothing speical but it will get the job done.....

[jason.spalding]

nice :yes:

[Kicknthenads]

Hey um, when your lifting weights you dont wanna burn your muscles out so bad if you're trying to gain size. Lifting 3 times a week is pretty sufficient for a gain in muscle mass. IF 3. You have to give your muscles more time to rebuild if you want to gain mass. If you keep beating them up all the time you wont gain as much as you could.

[BIG-D]

Hey um, when your lifting weights you dont wanna burn your muscles out so bad if you're trying to gain size. Lifting 3 times a week is pretty sufficient for a gain in muscle mass. IF 3. You have to give your muscles more time to rebuild if you want to gain mass. If you keep beating them up all the time you wont gain as much as you could.

I duno about the IF 3....If you go in cycles you are fine. Dont work the same muscle group 2 days in a row. One day work Chest and Arms, the next legs and abs......something like that. Make sure to stretch throughout your workout and drink plenty of water so your muscles can recover faster, which creatine helps do

[WaynesNside]

Yeah but remember your diet is really important. You can work out alll the time and not see really good gains if you don't feed your body the right fuel. You have to eat clean, which means foods that are low N fat high protien.carbs. Try to get a portion of those with every meal. Most say eat like 6 times a day or maybe every two hours if you can starting off.

If I'm chillin at home I'm eating every 3 hours most of the time and I try not to miss a meal, even if I'm on the way home I might grab a chicken whopper w/no mayo or something to keep the body going.

Let us know how it goes.

[Dingman]

Yeah but remember your diet is really important. You can work out alll the time and not see really good gains if you don't feed your body the right fuel. You have to eat clean, which means foods that are low N fat high protien.carbs. Try to get a portion of those with every meal. Most say eat like 6 times a day or maybe every two hours if you can starting off.

If I'm chillin at home I'm eating every 3 hours most of the time and I try not to miss a meal, even if I'm on the way home I might grab a chicken whopper w/no mayo or something to keep the body going.

Let us know how it goes.

o for sure bro, ur like my online personal trainer lol..... Chicken whopper is low fat?

[Bigmikey58]

i wouldn't take creatine unless you drink water alot. i played football for high school and i took nitro tech and protein. creatine makes you really dehydrated.

[BIG-D]

i wouldn't take creatine unless you drink water alot. i played football for high school and i took nitro tech and protein. creatine makes you really dehydrated.

Yes, youve GOT to drink plenty of water...this not only helps with your body getting dehydrated from the creatine, but your muscles recover and build faster.

Hey Wayne....I dont know shit about nutrition and thats the main thing Im trying to focus on right now. Got any tips?

[120clown]

ok sorry to cut in dingman but shit i need some help


OK HERE I AM 135LBS

cant gain a pound since highschool! someone help me!! :Hum:

[WaynesNside]

Yes, youve GOT to drink plenty of water...this not only helps with your body getting dehydrated from the creatine, but your muscles recover and build faster.

Hey Wayne....I dont know shit about nutrition and thats the main thing Im trying to focus on right now. Got any tips?

Well I'm no expert but as I sit here I have a fitness magazine right N front of me...I just love this working out ish... :yes: I run to the gym to get it on.

Bro you just have to keep your tank full so your body can feed off it it. Even if your not going to the gym and working out right now, start working on a better diet. When you start going you'll be all good. I used to tell myself that I couldn't eat and I don't eat right...f&% that. Go to the store and spend like $40 bucks on some food to eat. I spend around that much and I have food to eat 5 times a day for a week.

Also if you have the money get a weight gainer...one serving with 2cups of milk can get you around 600 calories, two of those a day will REALLY help out.

On my good days I'm up to around 3000 cals, but you can adjust this depending on what you want to acheive. More muscle...more protein amouts, more weight...higher amout of CLEAN carbs. You don't want fat, but there is good fat like fish oil capsuls or flax seed that you can get from Walgreens, those are good to use a couple times a day with your diet too.

o for sure bro, ur like my online personal trainer lol..... Chicken whopper is low fat?

Well a chicken whopper is one of the best things to get from BK, or a Ceaser salad from McDonalds are good too. If I'm on the run or out, I'll get one of those. This was off a fast food list that I have, but I can't rememeber some of the other good rated things from fast food joints.

I have some sample eating plans and list of high protein/carbs food lists. If anyone wants them I'll send them over to you. PM me or just throw your e-mail N here. I'm down to help anyway I can.

Trust me when you work hard and put on some CLEAN weight/muscle people notice it feels good.

[Dingman]

ok sorry to cut in dingman but shit i need some help


OK HERE I AM 135LBS

cant gain a pound since highschool! someone help me!! :Hum:

yo bro im in the exact same boat, listen to wayne, he is helping me out alot, im like 140-145lbs havent gained since high school, You need to do the same thing as me... protien, carbs, and double ur calorie intake.... read through this thread, lot of useful information, im just starting to do all this and started working out over the weekend... Im sore but already feeling better for somereason.....

Oh and wayne when you get time hook me up with those eating plans, iv been looking for something like that.... Thanks Bro.......

Email: jmdingman@aol.com

[WaynesNside]

Oh and wayne when you get time hook me up with those eating plans, iv been looking for something like that.... Thanks Bro.......

Email: jmdingman@aol.com

Hey I was your size earlier last year too, don't sweat it.

I sent over some info N text files. If you have any quesitions just hit me up. I can go only on what I did to gain weight and what worked for me, everyone is different, but I'm pretty sure if you eat right and train hard you will get gains.

[*eMiWeE*]

here is some help.... GO DINGMAN WOOOOHOOOO

[Dingman]

here is some help.... GO DINGMAN WOOOOHOOOO

UR FUNNY LOL, BUT THANKS FOR THE INSPURATION...

AND THANKS WAYNE....

[PayUPSucKA]

Im so excited, picking this up when i get off work.. nothing speical but it will get the job done.....

Dingie im dwn wit a lil workout. Like back in the day, that shit was awsome 155lbs benchin 235 im wantin to get bak into it kid. Hit me up and we shall talk bout it.

[jason.spalding]

y'all can always juice up and tripple stack D-bol/sustenanon/deca
my boy went from 185 to 240lbs big and strong slabs of muscle, but if you stay on it to long you'll end up dying many years too soon!

[WaynesNside]

UR FUNNY LOL, BUT THANKS FOR THE INSPURATION...

AND THANKS WAYNE....

No prob homie.

[Dingman]

Dingie im dwn wit a lil workout. Like back in the day, that shit was awsome 155lbs benchin 235 im wantin to get bak into it kid. Hit me up and we shall talk bout it.

me and mike bought some pimp shit, come lift with us.....

[bigzell]

me and mike bought some pimp shit, come lift with us.....

hey man have you seen any improvement yet.

[Dingman]

hey man have you seen any improvement yet.

i started over the weekend hardcore, just sore, im feeling better bout myself though...

[PayUPSucKA]

Lets do the damn thing kid. Been wantin to get bak in so lets do these. I will hit u guyz up for sure tonite after 5. Gots to work.

[Jbizzle]

I need a weekly rotiune of, Legs, chest, arms, butt, shoulders, i need the percents of my max for the sets,

example: im told for bench i should do,

set 1- warm up x 10 reps of ?lbs
set 2- ?lbs x 8 reps
set 3- ?lbs x 6 reps
set 4- ?lbs x 4 reps

so i need the percents of my max...


me and a friend have been working out str8 for over a year 6 days a week balls to the wall trainning ill give u a chest workout that u will want to do over and over ....


warm up with flat dumbell flys i dont know what u work with but we start with

warm up* dumbell flys (Flat) 1 set 20 reps 30lb dumbells
flat bench 3 sets 8 reps 165- 8 reps 185 8 reps -205
flat flys 3 sets 8 reps 30lb dumbells 8reps 35 8 reps 35

incline bench 3 sets 8 reps 135 8 reps 155 8 reps 155
flys 3sets 8 reps 30-35-35 lb dumbbells

decline same as incline


after you are done go to the cable

do 3 sets of each

from the top crossovers
from the bottom crossovers rep out on these do 10-20 to flush as much blood into your chest as possible!!!


the only stuff i take is MHP's TRAC ..you can read about it at
www.maxperformance.com .....best stuff i have ever taken
and i take in about 190 grams of protien from shakes and about 50-60 from meals try to take in around 150-175 grams of carbs aday

i eat about 2200-2700 cal a day



if you want to go in a mass building workout stick to the basics to build mass ..dont do anything that is to advanced


shoulders-----military press "straight bar " ,front raises and bent over raises for rear delts

back...bent over rows ,pull ups,deadlifts

biceps...straight bar curls,preacher curls

tris, close grip bench press, kickbacks

chest---flat bench

abs,hanging leg raises,normal crunch ,and side crunches


legs,---squats

squats also hit the glutes but if u want to kill you glutes go down really low on squats ...

size it up bro ..switch up keep your body guessing and eat right keep to your workout and ull see results !!!!!!!

eating right is 80% of the job the other 20% is in the gym .....


if u have anyother questions feel freeto ask

pimpcrazyj@aol.com

[f4igIRlie]

i gave up again got lazy


me too....i gained alotta weight, dont even wanna go to SW now!

[WaynesNside]

It's hard staying with it, you have to make it a way of life...come home from work straight to the gym...everything else after that.

You can always try, try again.

[Jbizzle]

It's hard staying with it, you have to make it a way of life...come home from work straight to the gym...everything else after that.

You can always try, try again.


ITS ACTUALLY LIKE RIDING ITS NOT JUST SOMETHING U SAY "U KNOW WHAT IM GONNA GO WORK OUT TONIGHT " NO I WORK 8-5 EVERYDAY THEN THE GYM FROM 545-745 THEN MY FREE TIME STARTS

btw IF U TRAIN RIGHT AND KEEP WITH IT AND ALWAYS WRITE DOWN WHAT U WORK WITH ..IM TELLIN YOU I THOUGHT IT WAS GAY AT FIRST BUT NOW I WRITE EVERYTHING DOWN ....I WENT FROM DOING 3 SETS 8 REPS ON BENCH PRESS WITH 105-125-145 AND ON THE LAST SET I COULDNT CLEAN 8 ...THAT WAS 2 MONTHS AGO NOW I DO 3-4 SETS WARM UP WITH 15 REPS 135- 8 REPS 165 8 REPS 185 8 REPS 205 6 REPS 215 ..I SET MYSELF A GOAL WITH BEING ABLE TO BENCH MY BODY WEIGHT ONCE AND I GOT MORE THAN THAT ....ITS THINGS LIKE THAT THAT KEEP ME GOING TO THE GYM ...AND FOR PEOPLE WHO TAKE STEROIDS ALL THERE DOING IS TAKING THE EASY WAY OUT !! KEEP IT NATURAL


j

[WaynesNside]

Yeah I hear you, I need to start writing my stuff down too. For the most part I remember everything, but my problem comes when I get ready to change up I forget the new variations I want to try.

I don't messs with anything over the top, protein and creatine is all I use.

Sample chest workout for me (fllat bench)
155-15
185-10
225-6
255-5
275-3

I kinda do a pyramid, it leaves more energy for a higher weight. Sometimes when you do 4 of 8 or something you can just tire yourself out and like Jbizzle said not have enough for the last set.

I might change up and go back to some regular sets again for some variety.

You guys need to remember to not focus on weight but on your form...how much you life doesn't mean shit if your not doing it the right way.

[Jbizzle]

u said it !!! u seem to know ur shit ...when i see people using a weight they can control i give credit ...just like riding in a way ...when u see people in control of the wheelie insted of being sloppy and out of control !!!!!!

[PayUPSucKA]

? for You people out there. Lookin at weight equipment. Machine or free, been a fan of free but seen a machine today that is sumthin else. CNt find a pic but it was nice.

Machine or Free weight see?????

[WaynesNside]

Machine or Free weight see?????

Both, your body with get used to the same old thing and you go from flat bar to free weights.

I might do flat bar routines for a couple weeks then I'll switch to dumbells.

I did chest dumbells on Monday and felt it like never before because I have been doing flat bar for the last few weeks.

Free weights make you use stimulator muscles that sometimes don't get used when your system is connected with a flat bar.

Most guys can grab a flat bar bench and throw 135 on there and put it up, get some dumbells and do the same thing it's a lot harder, I was doning 80s and I was workin...:knockout:

[Dingman]

? for You people out there. Lookin at weight equipment. Machine or free, been a fan of free but seen a machine today that is sumthin else. CNt find a pic but it was nice.

Machine or Free weight see?????

If your goin to spend the money buy what i did, I can do a bunch of different shit with the free weights.... You need to get ur ass over and check it out...

[jason.spalding]

fuk readin this is makin me feel guilty i used to be such a dedicated bodybuilder, since my injury i just been slackin so bad and lost my hard physique

[ChainReaction82]

fuk readin this is makin me feel guilty i used to be such a dedicated bodybuilder, since my injury i just been slackin so bad and lost my hard physique
you and me both....i feel like a serious turd for slackin for so long. I'm just now getting back in the gym this week. And this time i started with dumbells for the bench instead of the bar. When i left off, it seemed like my body set at a peak and wasn't getting any bigger. So i just flipped it up a little. Also they say if u take weight gainers...in the long run, if you don't continue to lift...it turns to fat. Thats the reason why i'm strong as hell and i look like napolean dynomite. Its fuckin weird....i can't get big for nothing but i hold strength like a mutherfucker. and my eating habits are weird. I keep trying to force myself to eat and shit but it doesn't work like i want it to.

[fabes]

Both, your body with get used to the same old thing and you go from flat bar to free weights.

I might do flat bar routines for a couple weeks then I'll switch to dumbells.

I did chest dumbells on Monday and felt it like never before because I have been doing flat bar for the last few weeks.

Free weights make you use stimulator muscles that sometimes don't get used when your system is connected with a flat bar.
:

Agree, no matter what you do for a work out if you do it long enough your body will get use to it and won't get jack from it. I like to switch it up about every 3 weeks (from free weights to barbell, Free wights to machine). I like to suprise my body.
If you want to really work the piss out of your stimulator muscles, do flat bench with dumbells on a swiss ball. Now that will work the stimulator muscles.



oh and PayUPSucKA if you have money to buy the machine why not just get a membership to a gym they have everything there. Unless you are also looking for something for the home. If so I would get free weights.

[fabes]

I know this has already been talked about, but im goin to be starting my intense workout 5 days a week, and i still dont have a Rotiune Chart, for Sets, Reps, and Percents

I am buying all the equepment, bench, squat, leg extension, deadlift, curls the whole works....

thanks if someone can really help me out...
Here is a good 5x5 work out

Here is a sample 5x5 split:

Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

Day 2 Back/Shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

Day 3&4 rest

Day 5 Bis/Tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

Day 6 Legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

Day 7 rest

[fabes]

From Big Mike:
I'll do my best to try and remember all the elements that make the program work.

The premise of the routine is progressive overload, meaning that every week you are putting increasing amounts of stress on the muscles, generally through small increases in the amount of weight used. The progressive overload forces the body to grow to adapt to the increasing amounts of stress, even though the body really isnt training to failure.

The routine consists of choosing a heavy compound exercise to use for each bodypart, these can include, squat, deadlifts, bench press, close grip bench, standing barbell curls, military press, etc. On top of the initial 5x5, you also choose 2 other exercises, and aim to do 2 sets on each, of 8-10 reps per set.
Here's a sample routine
Chest
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10

The key for me when using this routine is to start light, at weights that you can easily nail your reps and concentrate on form. For example, say you can bench 225lbs for 8 reps, start with 195lbs on the bar. This should be easy, but if you keep your reps slow and in control, you will still get a good pump and have a good workout. Next week, bump up the weight by a SMALL increment, remember the key is to be able to keep adding weight, it's not a race to get to the massive poundages. If you add too quickly you will plateau in a hurry and the routine wont do jack for you. So you hit 5x5 on 195, next week its 200, the week after 205, etc. When you get to a point where you're starting to have trouble hitting your reps, add something extra to help, if you're natural, thats when I would throw in creatine and whatever else as this will help you keep adding weight. If you dont get all 5x5, then do not add more weight next week, stick with the same and the odds are you'll hit it next time you try.

This routine is very effective as it targets fast twitch muscle fibres(5x5) as well as slower twitch(8-10reps) all in the same workout. Generally when done correctly you can gain lots of size as well as some pretty incredible strength all at the same time. I'm only a bodybuilder and dont give a rat's ass about strength, but have hit lifts (ie, deadlift 550lbs for 5 reps) that would allow me to compete as a powerlifter.

Eventually no matter what you are doing or what you are on, the strength gains will come to an end. What I have found worked well for me was when I couldnt add more weight to the 5x5, I switched over to 5x3 instead, and was able to keep adding weight. The beauty there is that as you keep adding weight past where you were stuck on the 5x5, that weight you were stuck on will feel like a joke when you go back to it as you were just lifting more, albiet for less reps.
Here's an example I used when my squats went stale. I had been stuck on 405lbs for a while, but just couldnt get all my sets so that I could add more weight, so heres what I did.
week 1 410lbs 5x3reps
week 2 415lbs 5x3reps
week 3 420lbs 5x3 reps
week 4 425lbs 5x3 reps
week 5 430lbs 5x3reps
week 6 435lbs 5x3 reps
then back to 5x5
week 7 405lbs 5x5(now this felt really light after 435lbs)
week 8 410lbs 5x5
etc.......
But this time when I finally plateaued again, I was squatting 445lbs for 5's. Notice the weight increases were very small, percentage wise it was almost nothing, but see how it added up. When I first started the 5x5 routine back in the day, I was squatting 225lbs for 5x5, and since then the program has allowed me to put over 200lbs on my squat, and about 4" on my quads

I forgot to mention, I dont think this approach will work for calves as you need a higher rep range

No, not all 5x5 are to failure, the first couple you should have to work for and get a good pump from, but they wont be to complete failure or you wont have a chance of getting all your sets. What tends to happen with me is a set feels pretty close to failure, but after a rest of 3-4 minutes, I can hit the next set easily enough. I do take to 8-10 reps to failure though

when supersetting I wait that minute or so between every set, so a set for bis, wait 1-1 1/2 minutes, do a set for tris, and so on.
On the 5x5 I rest 3-4 minutes for say squats, but on most others, including deads I superset with another exercise same as with arms. For the 8-10 ones, usually around 2 minutes, but I cut that lower and lower as I progress through the workout

I wear a watch so I keep the breaks consistent, this way I know that if I go up in weight or anything then it wasnt because I rested longer. Its during the 8-10 sets that I start cutting the rest times down

I've got my body split into 4 days, which leaves me with 3 rest days per week

Day 1 chest/calves
Chest- see earlier post
standing calve raises 5x15

day 2 back/shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

day 3&4 rest

day 5 bis/tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

day 6 legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

day 7 rest

It's pretty rare that I change the 5x5 exercises as there really arent that many good mass building exercises. For tri I sometimes switch close grip with weighted dips(but frankly I dont want to add any more weight to my dips), maybe switch military press with dumbells, etc... But there is no substitute for deads and squats, and using a bar instead of dumbells on stuff like bench or curls give me more freedom to add whatever amount of weight that I want, instead of having to go up 5lb per side every time

[fabes]

i stoped lifting like 3 years ago, never could gain weight, only get stronger I was 140 benching 200, now i bet i can only bench 150 right now but i wanna get bigger is the real reason, but dont get me wrong i want to be strong also....

I hope to put on 30 pounds in the next year even if only 5 pounds is muscle, i heard it takes like 2 months for a pound of muscle....
Got a update for us?

[Dingman]

Got a update for us?

I havent gained much weight from lifting yet, but i am feeling stronger...

I need to disaplin myself a little better and get a routine to go downstairs and lift..

Right now i just go down and do small work outs till im kinda tired, but im gettin back on track...

My buddies that i work with that got all huge say if i do it alot and get a routine, that its an addiction or habbit, so thats what im workin for...

[StuntRagz Chris]

stick with it...the more you go the more you will want to go. i have gone so much in the last year that i get pissy if i miss a day. it's addicting for sure...kinda like when you first started stunting...you had to go all the time...

that's how it will end up.

[Boonie636]

This would be something i need to start doing, but im too lazy...... but i need to start going to the gym

[StuntRagz Chris]

Yo Chris Ive been like that lately but this last week 1/2 Ive been slacking. I need to get back at it for sure

i tried calling you a few days ago....hit me up when you got a minute

[WaynesNside]

Don't fell bad fellas, I fell off too. Going on trips and the summertime messing around here and there...now I haven't been N like 3 weeks.

Been working on the bike so that's kinda of a good reason. Bikes almost done and I'm going to get right back N the gym again and start puttin on some weight soon.

[fabes]

how not to squat
http://www.cobraguardcover.com/steve500x2.avi


if you can't see anything, right click save as and open it up in media player

[Iantice]

how not to squat
http://www.cobraguardcover.com/steve500x2.avi


if you can't see anything, right click save as and open it up in media player
That was funny

[pavementeater]

Man I miss lifting. I was gettin pretty jacked a couple winters ago, but then had mono in April and was switching on and off from my couch to my bed for 2 months. Didn't move or eat anything for a month, ate very little. I'm 6'3", I was 210lbs and was really noticing some change in my body structure. Now I'm 175lbs and and all fucked up still from that. My appetite is completely different. I don't eat that much sometimes. But I'm gettin better. It's very odd. How do I force myself to get my eating habbits correct? force myself to eat breakfast? start off slow or something?


I miss workin out. I gotta get back into the routine of things. KEEP IT UP! Key thing!

[Jay600]

It's hard staying with it, you have to make it a way of life...come home from work straight to the gym...everything else after that.

You can always try, try again.

That's so true. I think I've started 10 times in my life and it goes great for a year or so, then something happens( sick, injury, hobbies, ect..) I quit for a few monthes to a year then try again. I think if I had a partner to work out with the motivation would last longer.

[heman317]

Referring to post #14..Thats cool! what a space saver.......I have my garage set up with an olympic bench..preacher curl..Squat rack......couple of crunch machines....treadmill...and of course mirrors lol

[CHEESEusCHRIST]

y'all can always juice up and tripple stack D-bol/sustenanon/deca
my boy went from 185 to 240lbs big and strong slabs of muscle, but if you stay on it to long you'll end up dying many years too soon!


Dam he gained 55lbs just from that, let me guess he gained all of it in a few months also. I am calling this BS, pro's don't even gain that much in a year and they use everything under the stars. I might buy 20lbs of water cause everything has a high side effect of estergen. So after he came off how much did he weigh. Bro I see to many guys use that stuff, everyone thinks there going to get jacked. Yeah they gain some weight mostly water, but soon as they come off they lose it and lose the motivation to workout.

[CHEESEusCHRIST]

As far as working out and trying to gain weight. Do a search for the DOGG CRAPP workout. His workout seems to help the most people. You only have to work out three days a week. His thing is, if you get stronger you have to get bigger. Check it out. I think one of his sites are intensemuscle.com.

[heman317]

Dam he gained 55lbs just from that, let me guess he gained all of it in a few months also. I am calling this BS, pro's don't even gain that much in a year and they use everything under the stars. I might buy 20lbs of water cause everything has a high side effect of estergen. So after he came off how much did he weigh. Bro I see to many guys use that stuff, everyone thinks there going to get jacked. Yeah they gain some weight mostly water, but soon as they come off they lose it and lose the motivation to workout.

I agree with ya.........I believe he was taken more than that if that were true...The only pro I have heard publicly gaining weight like that and god knows what he was on is Dorain Yates........

[fabes]

y'all can always juice up and tripple stack D-bol/sustenanon/deca
my boy went from 185 to 240lbs big and strong slabs of muscle, but if you stay on it to long you'll end up dying many years too soon!
that is by far one of the dumbest stacks ever. Have you ever heard of a thing called deca dick? If you are going to stack anything like that you have to throw in test. Other wise, most will get deca dick.

[JESSEA.L.E]

that is by far one of the dumbest stacks ever. Have you ever heard of a thing called deca dick? If you are going to stack anything like that you have to throw in test. Other wise, most will get deca dick.
Sustanon is i mix of four different tests.

[fabes]

Sustanon is i mix of four different tests.
your correct my bad had a brain fart. Got it mixed up with synthol.

[JESSEA.L.E]

Yo fabes what are you stats. weight, arm size...... cause it seems like you know what your talkin about. im pretty into liftin and im always lookin for new ideas.

[CHEESEusCHRIST]

that is by far one of the dumbest stacks ever. Have you ever heard of a thing called deca dick? If you are going to stack anything like that you have to throw in test. Other wise, most will get deca dick.



From what I understand you can get deca dick when you mix tren and deca. Some people run those two agents together and never have a problem. Its like any othere side effect from juice, it all depends on the person taking it. Everyone will have different reactions.

[fabes]

Yo fabes what are you stats. weight, arm size...... cause it seems like you know what your talkin about. im pretty into liftin and im always lookin for new ideas.
I will hit you up in a pm

[fabes]

From what I understand you can get deca dick when you mix tren and deca. Some people run those two agents together and never have a problem. Its like any othere side effect from juice, it all depends on the person taking it. Everyone will have different reactions.
very true, that why I put most people. From all the people I have talked to that have messed with gear said they were young and dumb when they started out. Most tried Deca alone and most had deca dick. Some also said they never had the side effect of deca dick.

[BigDawg99]

first of all i eat a gram of Protein per Body weight, EX. 200g per 200lbs

when i first start working out i start off with about 2 weeks of Warm up workouts.nothing heavy,just to wake up you different muscles.i tend to do a 6 day workout.

Heavy Mon - Chest and biceps.
Tue - Back and Triceps
Wed - Shoulders and Legs

Light thur - chest and Biceps
Fri - Back and Triceps
Sat - Shoulders and Legs

this is my typical workout.it takes about 2-3 hours per day to perform.i have lots of exercises per body part.People tell me that i over train but i know my body.a typical body part is about 6-10 different exercises

When i go Heavy. i start with a nice heavy weight and after each set i move up in Weight till the 4th set i go to failure.

When i go Light. i start with a certain amount of Reps and with each set i try to get more reps with the same weight.

My supplement Stack

Whey Protein
Creatine ( Cell-tech )
Animal Stak ( ProHoromone )
No2

[fabes]

Whey Protein
Creatine ( Cell-tech )
Animal Stak ( ProHoromone )
No2
Only thing worth it, is the Whey Protein. the other shit is Garbage and you are wasting you money.

[CHEESEusCHRIST]

first of all i eat a gram of Protein per Body weight, EX. 200g per 200lbs

when i first start working out i start off with about 2 weeks of Warm up workouts.nothing heavy,just to wake up you different muscles.i tend to do a 6 day workout.

Heavy Mon - Chest and biceps.
Tue - Back and Triceps
Wed - Shoulders and Legs

Light thur - chest and Biceps
Fri - Back and Triceps
Sat - Shoulders and Legs

this is my typical workout.it takes about 2-3 hours per day to perform.i have lots of exercises per body part.People tell me that i over train but i know my body.a typical body part is about 6-10 different exercises

When i go Heavy. i start with a nice heavy weight and after each set i move up in Weight till the 4th set i go to failure.

When i go Light. i start with a certain amount of Reps and with each set i try to get more reps with the same weight.

My supplement Stack

Whey Protein
Creatine ( Cell-tech )
Animal Stak ( ProHoromone )
No2


Your workout is not to bad but it needs a few changes in my opinion. Just humor me. I see that you work chest and bi’s on day one. And day two you work back and tri’s. I am just wondering how you can work your back the next day, if you really worked you bi’s they should be toasted. I don’t know about you, but the day after I work my bi’s I don’t want to use my bi’s for anything. I mean there are movements that don’t involve much bi movement but you are at the gym for 2-3 hours so you have to be using them in your back workout. Then you work shoulders right after tri’s and before chest. Again if you are doing any type of press movement your triceps are usually your secondary muscle getting used. Same for when you work chest you use your shoulders are in a lot of movements. The other thing I don’t understand is what is the point of doing 50 exercise’s for a muscle group. All you should need is one or two all out exercise’s. Take chest day, all you need is a few all out set of incline or some other power movement. You should be going to total failure and tearing down that muscle as much as you can in those few sets. You can only rip a muscle so much after that it’s a waste of time. I see so many guys do 5x10 on incline. You know what they are always racking the bar after that 10th rep, when I think they could have gotten 12-15 with a little push from there spotter. Or increased the weight and did 10 reps. I don’t think people like pushing them selves, they don’t like that feeling of not being able to lift the weight on that last rep, they don’t like the burning feeling on those last few reps, when it hurts so much you want to give up. So after feeling the way I just described you should have ripped that muscle as much as needed for it to grow again and that’s it. So I see no point for doing another exercise after you just went all out. You should use that same approach every time you are in the gym. And as for people saying all you need to do is eat protein to grow I don’t buy it, you grow from calories. So say if ate 400 grams of protein a day, that’s only 1600 calories. Unless you weigh 40lbs you’re not going to grow from that. If you want to grow you need to eat a ton of healthy food. Including protein, carbs, fats, water and all your vitamins. The last thing you need is rest. You should go one day on one day off, or two days on one day off. I know we all like working out but you need to give your muscle’s time to rebuild. And never be in the gym for more then 1.5 hours. If you are in there longer then that you must be doing 500 reps, talking, standing around, pretty much doing everything but lifting weights and busting you’re a$$. Yeah checking out all the eye candy is nice, and talking to your buddies is fun, but you’re in a gym not a bar. You should work out do your cardio if you want, leave and feed those muscles. Well that’s my 4 cent’s

[Joey D]

Only thing worth it, is the Whey Protein. the other shit is Garbage and you are wasting you money.


+1... If it's legal..... It's junk........ They've banned all the good shit already... :check:

[BigDawg99]

i have never experienced any problems.i have used the same workout program for a period of 3 years.i switch from time to time when the gains start to slag.but i have many people here using my program and seem to love it.

i have been using cell-tech for about 2 years,people say it dont work but it seemed to be working for me,i used to get the bloat in the muscles.and the No2.sometimes you when you work out and by the time you get home all your built muscle is gone.when you take No2 the virtual pump stays there for a good period of time.but to each his own.everyone has a different body type.do what works for you.this works for me.

when i work out,i try to focus on the muscle that i am training,and trying not to use the other muscles too much.for example when i am doing the back workout,i tend to contract the back muscles as much as i can.i do admit sometimes my biceps are stiff but after a few workouts the stiffness is gone.