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hey man do you work out? i just saw that video u posted
so the big 5 doesnt include a row? i thought rows were more important than a pull up? to balance against the bench press
Specific Workout Plan For Muscle Gain Cheers!!
- Thread starter sunchyme1
- Start date
hey man do you work out? i just saw that video u posted
so the big 5 doesnt include a row? i thought rows were more important than a pull up? to balance against the bench press
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Yes, I work out 4 times a week. I use the legs -push pull split, imo it's the best way to build a good physique!
Some improtant exercises you should definitely do:
Legs
Squats, lunges, leg curls, leg press, leg extensions and some calve exercises should be in your program.
Push
Flat bench press, different degrees incline dumbbell press, dumbbell flys
Pull
Deadlifts, bent-over rows, pull-ups (if you can), lat pulldown.
There are so many exercises you can do but the most important thing is to vary between them. Put in little twists every workout so your body never gets used to a routine.
And what's even more important is nutrition. If you want to grow you, eat a lot and eat clean. Like 85% clean and 15% small cheats or something.
Some improtant exercises you should definitely do:
Legs
Squats, lunges, leg curls, leg press, leg extensions and some calve exercises should be in your program.
Push
Flat bench press, different degrees incline dumbbell press, dumbbell flys
Pull
Deadlifts, bent-over rows, pull-ups (if you can), lat pulldown.
There are so many exercises you can do but the most important thing is to vary between them. Put in little twists every workout so your body never gets used to a routine.
And what's even more important is nutrition. If you want to grow you, eat a lot and eat clean. Like 85% clean and 15% small cheats or something.
- Reaction score
- 6,504
This is my work out:
http://www.muscleandfitness.com/workouts/workout-routines/6-week-workout-serious-strength
If you've signed up to a gym they'll probably do an assessment and give you a work out plan for free, that's another option. Personally I stopped using the one they gave me.
http://www.muscleandfitness.com/workouts/workout-routines/6-week-workout-serious-strength
If you've signed up to a gym they'll probably do an assessment and give you a work out plan for free, that's another option. Personally I stopped using the one they gave me.
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- 6,504
If your plan is handy to send @Baldhurts then please do. I still feel baffled with all the different ways of working out.
My above plan finished and last week I've started this:
http://www.muscleandfitness.com/workouts/workout-routines/gain-10-pounds-muscle-4-weeks-1
Weeks 1 and 2 are the same, then it changes for 3 and 4 which are the same as each other again. A friend thinks the 2nd half is actually too intensive, but I did used to lift for a stupid amount of hours a week when I first started so it doesn't seem too nuts to me.
My above plan finished and last week I've started this:
http://www.muscleandfitness.com/workouts/workout-routines/gain-10-pounds-muscle-4-weeks-1
Weeks 1 and 2 are the same, then it changes for 3 and 4 which are the same as each other again. A friend thinks the 2nd half is actually too intensive, but I did used to lift for a stupid amount of hours a week when I first started so it doesn't seem too nuts to me.
Janekoman12
Established Member
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Why satistfy with second picture 3 years of gym i made size of the third picture 6 years of gym and i am now at My maximal cant gain More but remember not everybody Can grow bigger then third picture i am a genetic freak as they call me so is My father and brother i like to take roids and compete in Olympia in the future Classic bodybuilding but dont want to lose My hair. If i was total bald i would had hit the needel right in My quad without hesitation
Janekoman12
Established Member
- Reaction score
- 20
And second picture common man thats like the avrage look now become more then avrage girls like a strong Guy who Can protect them
- Reaction score
- 6,504
After 6 months of training I've lost 17 pounds of fat and gained 12.5 pounds of muscle. Current body weight is 200 pounds, body fat percentage is 23%.
Bear in mind most people with these current stats will look over weight, even a bit rotund, for some reason my body composition doesn't work out that way (luckily). I was at 180 pounds 2 months ago and I only look like I've put on a little bit of weight since then, but I did look real trim at that point but still had 25% body fat, so I'm especially pleased with the last 8 weeks, I thought my body fat was sky rocketing to 27/28 - getting me back close to my starting point of 31%, instead I'm 8% under and 5 pounds lighter. Couldn't help but smile.
So before I found out my body fat I was about to cut like hell, lots of cardio and strength exercises, finding this out has made me think that maybe I should continue with mass and try and trim some body fat. I'll now be doing 2 full cardio days (and a day of a cardio activity) and 3 days weight training (instead of just 5 days weight training and a day of running here and there).
I'm gonna set a goal of 3 months and cutting 3% body fat, my assessor feels this is ambitious for most but the amount of work I put in when I started, I could probably achieve this or maybe even a little better.
Bear in mind most people with these current stats will look over weight, even a bit rotund, for some reason my body composition doesn't work out that way (luckily). I was at 180 pounds 2 months ago and I only look like I've put on a little bit of weight since then, but I did look real trim at that point but still had 25% body fat, so I'm especially pleased with the last 8 weeks, I thought my body fat was sky rocketing to 27/28 - getting me back close to my starting point of 31%, instead I'm 8% under and 5 pounds lighter. Couldn't help but smile.
So before I found out my body fat I was about to cut like hell, lots of cardio and strength exercises, finding this out has made me think that maybe I should continue with mass and try and trim some body fat. I'll now be doing 2 full cardio days (and a day of a cardio activity) and 3 days weight training (instead of just 5 days weight training and a day of running here and there).
I'm gonna set a goal of 3 months and cutting 3% body fat, my assessor feels this is ambitious for most but the amount of work I put in when I started, I could probably achieve this or maybe even a little better.
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I did my first workouts this week, since the surgery. Very soft.
On Thursday, I did some stretches, pushups, body squats at home.
On Friday, I went to the gym, I did about 20 minutes of jogging laps on the track, then 30 minutes on the elliptical.
On Thursday, I did some stretches, pushups, body squats at home.
On Friday, I went to the gym, I did about 20 minutes of jogging laps on the track, then 30 minutes on the elliptical.
- Reaction score
- 11,938
No, but I might have more hair than him soon.
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