Progress over two years .. what do you think?

I almost think you aren't getting enough protein, but I dunno how much protein is in your shakes.

Do what MVP said on page one for a diet. It's three big meals and 3 shakes. That's a wide variety of nutrients and food. Make sure you don't get foodphobia. You gotta eat to grow. As hard as you will be working soon, you will want to just never stop eating. it's like all I do, personally.

Next, drop the program you are doing now. Take this weekend to rest your body and next Monday, start back squatting. Also this weekend, go to amazon.com and order Starting Strength and read it. Don't skip anything.

Listen to everyone in this thread, basically every person is a hella strong and a pretty big dude. Go check out USMCjc56's physique thread. Dude got jacked quick.

Shakes have about 20-25 grams of protein in them, they are not weight gainer shakes.

I Drink two shakes a day (roughly) so about 20 + 20 + 8 (from milk) = 48 grams or 58 grams of protein just from two shakes. That seems pretty decent.

Aswell, the "strength programs" ? I have heard of 5x5 but I am not sure how it works;

Lets say I am doing benchpressing with dumbells;

Do I start with a light weight of 5 reps and work up to the last set with the heaviest weight?

Like;

 5x 90 , 5x 100, 5x 110 , 5 x 120, 5 x 130 or.. how does it work?

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Except don't do incline presses, do standing OH presses insted

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I love Madcows 5x5 and all..

But I think it lacks a little in frequency, too (for a beginner).

Day 1- 3 x 10
Front Squat
Flat Barbell Press
OH Press
BB Row
Pullup

Day 3- 3 x 8- 5-10 lbs more than Monday
Deadlift
Incline Barbell Press
Push Press
Compound Row
Pullup

Day 5- 3 x 5- 5-10 lbs more than Wednesday
Squat (can be used in many variations - box squat, atg squat, just go as deep as possible with the bar on your back)
Weighted Dips
OH Press
Cable Row
Pullup

A lot of movement variation and frequency ^.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

What in the world just compelled you to say Madcows isnt enough frequency?

Thats what programs like that are all about. squating 3x a week, full body 3x a week.

with yours, he is back squating maybe once a week (if he chooses too) Fact is, even if he hates squats he needs to man up and do them, they are the single best exercise he can possibly do for gaining muscle and size.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

On the one I named off, he's rowing three times a week (Madcows he's rowing two times per week) and a strict overhead press and incline press both in the same day isn't really necessary, pressing from the overhead in two variations three times a week.. and he is doing front squats once on Monday, deadlifts on Wednesday and Friday he does back squats.. seems more frequent to me.. there's not even the opposing movement to the OH press (pullup) isn't even involved.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Not gonna lie, very little progress. May have already been said, but get on starting strength and eat you ass off.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

MVP


On the one I named off, he's rowing three times a week (Madcows he's rowing two times per week) and a strict overhead press and incline press both in the same day isn't really necessary, pressing from the overhead in two variations three times a week.. and he is doing front squats once on Monday, deadlifts on Wednesday and Friday he does back squats.. seems more frequent to me.. there's not even the opposing movement to the OH press (pullup) isn't even involved.

I think you may be thinking of a different routine. 
 
The Madcow 5x5 routine is:
 
Monday:
 
- Squat
- Bench
- Row
 
Wednesday:
 
- Squat
- Incline or OH Press (not both, but the obvious better choice would be OH press)
- Deadlift
 
Friday:
 
- Squat
- Bench
- Row

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

That's the routine I'm thinking of.

Rowing - Madcow has you rowing two times per week, the one I listed was rowing three times per week.

Benching - benching twice per week, that's cool.

Squatting - squatting three times, that's cool.

Deadlift - deadlifting once per week, same as mine.

OHP - once per week, the one I listed has it three times per week.

I don't like the idea of no pullups, because pullups balance the OH Press. I guess we just gave him two different routines to choose from. I love doing pullups and think that no routine is complete without them, especially if it has you doing overhead presses.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

brihead301

MVP


On the one I named off, he's rowing three times a week (Madcows he's rowing two times per week) and a strict overhead press and incline press both in the same day isn't really necessary, pressing from the overhead in two variations three times a week.. and he is doing front squats once on Monday, deadlifts on Wednesday and Friday he does back squats.. seems more frequent to me.. there's not even the opposing movement to the OH press (pullup) isn't even involved.

I think you may be thinking of a different routine. 
 
The Madcow 5x5 routine is:
 
Monday:
 
- Squat
- Bench
- Row
 
Wednesday:
 
- Squat
- Incline or OH Press (not both, but the obvious better choice would be OH press)
- Deadlift
 
Friday:
 
- Squat
- Bench
- Row

I see no bicep workout at all and three workouts plus doing squatting in every workout.. I am hesitant. I don't see the purpose of this? And I don't think I am able to do this as I have a very active life and my job requires me to walk large amount of distances. Training legs three times a week is going to kill my legs and make it very hard to perform my job.

My goal is to gain 20 pounds of muscle, get bigger and cut abs, larger arms and more filled out.

connelly


Not gonna lie, very little progress. May have already been said, but get on starting strength and eat you ass off.

I know.. I didn't make a lot of progress, perhaps I shouldn't of made a thread stating "progress overt two years what do you think" as it is quite misleading. I should of made a thread stating "What do you think?"

Anyways thanks for all the comments guys.. I just am hesitant to kill my legs cause they are already tired when I get home.

the rows and deadlift will give you enough work on the bi's and the presses tax the tri's. at the end of the workout if u want some more on the biceps, u can always throw in a set or two of barbell curls. but seriously, the rows and deads are good enuf to rip off ur biceps at the tendons.

with regards to squatting thrice a week, it will be uncomfortable for the first week or so until ur body gets used to the load, after that it will be just like any other day with a little bit of extra sore legs.

Anbe Sivam. Period.

Just throwing this in - if you don't like conventional squats, you could do hack squats (which is what I do)

V,
    You're the Clipart Photoshop GOD!

 

when I looked at a 3 day full body split for the first time in my life and squats 3 times too, i figured i was gonna wimp out real early out of the workout. that was prolly last december. but so far, im still squatting every other day and my max squat went from a measly 110 pounds to 290 pounds and my legs are just fine. i walk on an average of 4-5 miles a day if that's of any comfort to you.
prolly ur next point would be that different ppl are different in their physical stamina and stuff, but seriously, i assure you, i was prolly worse off than you when I started.

so, just go for it.

Anbe Sivam. Period.

... and dont forget to stuff ur face with whatever you can eat [except junk ofcourse]

Anbe Sivam. Period.

Ironman69


when I looked at a 3 day full body split for the first time in my life and squats 3 times too, i figured i was gonna wimp out real early out of the workout. that was prolly last december. but so far, im still squatting every other day and my max squat went from a measly 110 pounds to 290 pounds and my legs are just fine. i walk on an average of 4-5 miles a day if that's of any comfort to you.
prolly ur next point would be that different ppl are different in their physical stamina and stuff, but seriously, i assure you, i was prolly worse off than you when I started.

so, just go for it.

lol.. worse off then me? This isn't my first time around the woods. You can give me advice without insulting me.

Deadlifts don't work the biceps, biceps are more stabilizers than anything else - the arms are fully extended canceling any flexsion of the biceps.

How's this program look?

Day 1
Squat
Bench
BB Row
Pullup
DB Curl

Day 3
Deadlift
OH Press
Incline Bench
Compound Row
Close grip bench press

Day 5
Power clean
Weighted Dips
BB Row
Pullup
DB Curls

Biceps are utilized with - barbell rows, dumbell curls and pullups
Triceps are utilized with - close grip benches, weighted dips, benches, oh presses

Plenty of arm work, you won't gain inches to your arms without gaining weight though, so that's in the diet. Nothing is more frustrating than progressing on a lift and not growing in the area the lift overloads.  

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

dint mean to, but just did a bad judgement based on ur reaction to squatting thrice.

Anbe Sivam. Period.

MVP


Deadlifts don't work the biceps, biceps are more stabilizers than anything else - the arms are fully extended canceling any flexsion of the biceps.

How's this program look?

Day 1
Squat
Bench
BB Row
Pullup
DB Curl

Day 3
Deadlift
OH Press
Incline Bench
Compound Row
Close grip bench press

Day 5
Power clean
Weighted Dips
BB Row
Pullup
DB Curls

Biceps are utilized with - barbell rows, dumbell curls and pullups
Triceps are utilized with - close grip benches, weighted dips, benches, oh presses

Plenty of arm work, you won't gain inches to your arms without gaining weight though, so that's in the diet. Nothing is more frustrating than progressing on a lift and not growing in the area the lift overloads.  

Now would day1 be set to Monday always, and day 3 to be set to Wednesday and day 5 to be set to Friday always?

Is that what we are going for, or is it.. you rest one day and go at it again kind of thing?

If I get back into bench pressing with a barbell.. how much do you think I could do? I do 60's with dumbbell pressing of 3 sets by 6 or 3 sets of 6 reps (120 pounds). So I assume I can do a lot more then 120 with a barbell.

Warm up with 95 on the barbell and then get 135 and see how it feels. After each successful set add 5-10 pounds until you don't think you can add anymore

Ironman69


dint mean to, but just did a bad judgement based on ur reaction to squatting thrice.

Don't worry about it, I appreciate your advice but I only appreciate active criticism other then that.. well I will just become moody Hence "Moodster." Anyways, my girlfriend just got home.. I gotta do some cardio :p!

I am getting really interested in the "5x5" workout regime  I have been researching it, I think I might try it.

Perrynaytor


Warm up with 95 on the barbell and then get 135 and see how it feels. After each successful set add 5-10 pounds until you don't think you can add anymore

I was thinking more then that.

I bench pressed 225 on a bench pressing machine (4 plates of 45 + 45 pound bar) or if the bar doesn't count in this situation because it is a machine .. it would be ; 180. And I benched this x4 . 

Anyways Yea I will definitely start a bit lighter and work my way up to what feels right. There is no need to rush anything.

Personally - I don't like 5 X 5. If I go low reps I prefer 3 X 5, because the point of low reps is to allow you to lift heavy weights and 5 X 5 doesn't allow you to go as heavy, unless it's ramping sets which is alright.

Here's how I like to do things...

3 X 10 - I keep adding weight every two weeks until I plateau
3 X 8 - then I use 3 X 8 with the weight I plateau with and increase until I plateau again
3 X 5 - same thing, do that weight then add 5 more lbs until I plateau
3 X 3 - same thing, do that and add 5 more lbs per 1-2 weeks until I plateau
when I switch back to 3 X 10 after I plateau at 3 X 3, I normally start 5 lbs below my original plateau and increase from there and busted my plateau << this is one of the biggest reasons you hear people say "change things up".

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

So what you guys are saying is that I should focus more on compound exercises to build a bigger base then do all the  fancy stuff (isolation work) to build up whatever is lacking?

I am considering doing squatting twice a week, and I will add dead lifts into my workouts but I am still sticking with dumbbell bench's. I need to work on my lower chest a bit more so I will definitely add decline'. I also need to work on my lower abs so perhaps add leg raises and some abdominal workout when I go home.

I also don't know how much I should squat? I remember I tried squatting a while ago with 25 pound plates and the 45pound barbell. And once I was done the first set (around 6-8) with perfect form.. the bottom of my hamstrings killed. And it felt like I couldn't do another set.. I don't have much experience with squatting. is the pain under the hamstrings normal?

How does a regime like this look? ;

Day 1;
Squat x4 x 8-10 of 45 (just the bar), 65, 85, 95 .. or should it be going down in weight as the sets progress because of lack of energy enzymes?
Dumbbell Bench x 4 6-8 of 120
Barbell Rows x 4 of 80

Day 3;
Squat x4 8-10 of 45, 65, 85, 95
Military Press x4 - 8-12 of 70
Dead lift x 4 8-12 of 120

Day 5;
Pull ups x 3
Lat Pull downs x 4 10-12 of 125
Preacher Curls x 4 - 6-8 of 80
Barbell Rows x4 8-10 of 80

Agree with MVP that 5x5 is ALOT of sets especially squatting 3 times a week. Now that I think about it, that is alot of work but when I was doing it I had no problems when I did 5x5 for 4-5 months..I think it is fine and the volume does beginners good, but 3x5 is fine to. Do what MVP said:
Day 1
Squat
Bench
BB Row
Pullup
DB Curl

Day 3
Deadlift
OH Press
Incline Bench
Compound Row
Close grip bench press

Day 5
Power clean
Weighted Dips
BB Row
Pullup
DB Curls


And it doesn't have to be Monday Wednesday Friday it could be Tuesday Thursday Saturday, Wednesday Friday Sunday etc. Just has to be spread out like that. TBH if you keep the diet in check, you look like you have a pretty good build to bulk off of.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

And what would the diet consist of? I am 155-160 so 10 x 155-60 for calories? and 30% carbs, 25 % fats etc..?

If I were you I wouldn't really worry about the macro's just eat around a gram of protein for every lb. you weigh, eats healthy fats and limit the carbs other than pre/post workout..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Grab a plate - fill 1/2 of it up with protein, 1/4 of fats and 1/4 of carbs.

Get in as much protein as you'd like - too much protein can be categorized as unnecessary but I promise you won't hurt your gains. Carbs and fats are energy sources.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Grab a plate - fill 1/2 of it up with protein, 1/4 of fats and 1/4 of carbs.

Get in as much protein as you'd like - too much protein can be categorized as unnecessary but I promise you won't hurt your gains. Carbs and fats are energy sources.

No extra protein won't hurt my gains but it will be stored as fat which is what I don't want. I am not sure how I am going to get 150 grams of protein into me.. I guess I just got to eat a lot of meat and drink a protein shake or two a day.

The college I am going to supposedly has an awesome gym which is included in the tuition price.. so NIACE!!