Superskinnyman posts again
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Superskinnyman posts again - 12/17/2006 8:42:25 PM
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jcs
Posts: 52
Joined: 5/14/2006
Status: offline
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Hello again
If you have been following my posts you will know I have had no sucess in the gym. The kind folk here told me something :COMPOUND.
So, here is my workout (there is a day of rest inbetween):
Day 1:
Barbell Military Press
Close-Grip chin up
Dips
Close-Grip Push up
Day 2:
Barbell Squat
Deadlift
Lunge
Day 3:
Deadlift
Pushup
Benchpress
Perhaps some smaller isolation things inbetwen to supplement this. I am also replace my myoplex with "GNC Weight Gainer 2200 Gold". I am splitting one serving into two, having two shakes a day, giving me 1850 extra calories - I will also have 4 extra meals including the 3 staples - breakfast, lunch, dinner and then one 'snack' meal.
What do you think?
If this does not work, I am giving up. I can barely afford that Weight gainer 2200 stuff, my poor mum is apying for it and its 100Sing every 10 days...
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RE: Superskinnyman posts again - 12/17/2006 9:43:29 PM
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vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
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It looks pretty good, but I wouldn't recommend you doing an isolation exercises for the time being. It's best to do compound movements to get a solid base going.
Try giving this routine a go -> http://www.discussbodybuilding.com/m_120872/mpage_1/key_Natural%2cMass/tm.htm#195340
From the sounds of it, you are not experienced, so I would recommend doing 3x8, instead of 5x5 as the routine suggest for the time being.
And in relation to supplements, instead of spending money on supplements, I would recommend you eating food instead.
Read the following link which talks about nutrition and the foods to eat. I guarentee you my friend if you eat enough, you will grow!
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
(in reply to jcs)
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RE: Superskinnyman posts again - 12/17/2006 10:31:49 PM
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Nm0ney34
Posts: 1041
Joined: 11/19/2006
Status: online
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Im not really sure what your program is trying to do...
your working some muscle groups on multiple days with other muscle groups...it looks out of whack to me honestly. I really think to get the results you want, you should try to work each muscle group out twice a week taking in tons of calories.
Try to stick to similar exercises in the same workout, like day 1 Legs and bicepts for example, then thats it for those 2 groups till your next workout. Chest/tricepts all in one workout, etc...
and you have deadlifts twice? typo I hope.
You do have the right Idea with the compound stuff to help you get big. Just keep up the intensity, stick with it and keep those calories comming in.
_____________________________
www.Nikdesigns.com
6'3"
238
Goal is to get to 215-220, 10-12% bf
(in reply to jcs)
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RE: Superskinnyman posts again - 12/17/2006 10:59:01 PM
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jcs
Posts: 52
Joined: 5/14/2006
Status: offline
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Ok how is this then:
Day1:
Deadlift
Bent Over Barbell rows
Barbell Curls
Day2:
Bench Press
Military Press
Dips
Day3:
Squats
Stiffleg Deadlifts
Lunges
Planning to do 5x5, with high intensity. 2 warm up sets at 50%/75% weight, and using same weight throughout the working sets (as said in teh article that was referred to me!).
Are all of those compound excersises?
Thanks
(in reply to Nm0ney34)
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RE: Superskinnyman posts again - 12/17/2006 11:14:16 PM
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vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
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It looks good, but I'm not sure how experienced you are, if you're fairly new, I would recommend you going for a 3x8 instead but following the same instructions with that article.
I would suggest you remove lunges, as it will be taxing enough with squats. If you want you can add some calf raises, and ab work to that day, but it's optional.
And yes, 98% of the exercises listed are compound.
But I also suggest that you try to get your diet up to scratch. Even if your workout routine isn't good, you will gain weight if you eat the required amount of foods.
(in reply to jcs)
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RE: Superskinnyman posts again - 12/20/2006 12:34:03 AM
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jcs
Posts: 52
Joined: 5/14/2006
Status: offline
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Can I do lunges instead of squats then? They are very uncomfortable for my back...
(in reply to jcs)
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RE: Superskinnyman posts again - 12/20/2006 3:17:31 AM
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vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
Status: offline
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Nothing is as effective as squats, but under special circumstances, if you are having problems with squats, feel free to replace them with other "equivalent exercises".
(in reply to jcs)
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RE: Superskinnyman posts again - 12/20/2006 7:30:26 AM
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Nm0ney34
Posts: 1041
Joined: 11/19/2006
Status: online
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quote:
ORIGINAL: jcs
Can I do lunges instead of squats then? They are very uncomfortable for my back...
What do you mean? which part of your back? it could be that you arent keeping your back properly alligned, or that you are doign to much wieght and its causeing you to lose your natural support. Usually back problems arise from squats when the person is not keepign proper form usually by doing too much wieght.
Vdk is right man, nothing like doing squats. if you can fix it I highly recommend you doing it. If you can get to a leg press machine, thats a good Alternative if you HAVE to, but try to stick it out with squats if you can, you will love yourself later.
Your new workout is much MUCH better. Just make sure your getting lots of excess calories to put on the mass and wieght.
_____________________________
www.Nikdesigns.com
6'3"
238
Goal is to get to 215-220, 10-12% bf
(in reply to jcs)
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RE: Superskinnyman posts again - 1/4/2007 2:19:30 AM
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jcs
Posts: 52
Joined: 5/14/2006
Status: offline
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If anyone is interested, I hit the gym today for the first time in about 2 months, and tried my new program.
I did 3x8 reps, and
Bench press @ 30KG
Bent over barbell row @ 25KG
Barbell curl @ 15kg
I know, I know, I'm weak.
I tried to do a free weight bench pres, but could not do it -too many stabilizers. I will build up strength again and then go for it. This, apart from some situps inbetween the excersises was all I did, and it took me just under an hour - i rested until I was fully ready to do the intense lifts again (these weight are normally what my final, heaviest set was before). Did I not too enough? What do you guys think?
All in all, it felt great to get back into the gym again - been slouched over my laptop and guitar for ages recording my album so it was nice to stretch out a little!
Many thanks
J
(in reply to jcs)
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RE: Superskinnyman posts again - 1/4/2007 2:38:56 AM
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vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
Status: offline
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looks good. and don't worry about the poundages, it will go up if you keep your efforts consistant every week.
and btw, with your free weight bench press, if you couldn't do it, it means you were using too much weight. next week do it again with a weight that allows you to it with good form, and the amount of reps you are aiming for.
(in reply to jcs)
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RE: Superskinnyman posts again - 1/4/2007 2:55:11 AM
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MrBafner
Posts: 26
Joined: 4/9/2006
From: Brisbane, Australia
Status: offline
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Dorian yates had previously said, you should hit it hard and fast. So I believe hard, heavy and fast. Slow in the movement, but the time between sets should be limited to no more than 25 - 30 seconds. Try pyramiding your weight ... like this
1st set = 1/2 your max lift limit x 10
2nd set = 3/4 your max lift limit x 8
3rd set = 100% your max lift x 3, quick change over, 3 x 3/4 your max lift, quick change 3 x 1/2 your max.
The next thing to look for is what your secondary muscle groups... try all this with the following:
Day1:
Deadlift x 3 sets, 25 second break between sets
(pause for 1 minute while you setup for the next exercise)
Bent Over Rows x 3 sets, 25 second break between sets
Dips = 3 sets of 25
Drink lots of milk, 100% full cream milk... milo or chocolate flavouring. 2lt for breakfast is good, cheap and filling. Do this every day, I will drink upto 6litres of milk per day, offset with another 2 litres of water... remember the body holds a lot of fluid. If you want to hold more, increase your sodium intake.
Day2:
Bench Press x 3 sets, 25 second break between sets
Barbell Flys x 3 sets, 25 second break between sets
Shoulder Press x 3 sets, 25 second break between sets
Day3:
Arm Curl
Tricep extensions
Squats
Stick with 3x3, pyramid to your max... do not worry about the protein powders, work within your budget... if your trying to max out your weight, why you worrying about the calories... just eat, drink and be merry.
(in reply to jcs)
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RE: Superskinnyman posts again - 1/4/2007 8:35:41 AM
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jcs
Posts: 52
Joined: 5/14/2006
Status: offline
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Braf - wont the work out be like 15 minutes long then? My mum is my only way to get up the gym and she does cardio for 1 hour so....
(in reply to MrBafner)
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RE: Superskinnyman posts again - 1/4/2007 8:44:43 PM
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vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
Status: offline
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jcs, don't listen to MrBafer at all! But seriously 25 second rest b/w set's is not sufficient enough, and you'll burn yourself out pretty soon.
And drinking 6litres of milk is highly not recommended. Keep your intake of milk to more than 3-4 glasses.
Just follow the previous advice given by other's and you'll be ok.
(in reply to jcs)
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RE: Superskinnyman posts again - 1/7/2007 1:09:26 PM
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danmac75
Posts: 299
Joined: 11/26/2006
From: Beantown
Status: offline
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Check out this regimen. http://www.t-nation.com/findArticle.do?article=04-073-training
Don't give up!!! Fitness is all about trial and error, especially if you are going on a set workout regimen which is suggested. Although you will achieve the best results with a professionally designed regimen, found free online, you must keep in mind that they have been tested and proven on only so many people. Everybody is different, so it will take some trial and error to find one that works.
I suggest reading http://www.discussbodybuilding.com/Stop_fking_around_and_lift_like_you_mean_it/m_127347/tm.htm
if you haven't already. You get a ton out of compound exercises such as deadlifts and squats. Keep reading and DO NOT give up. It shouldn't be costing you a lot of money! You could bulk with much healthier stuff than that GNC crap anyways.
Bulk with natural foods like complex carbs and brown/wild rice. I'm personally not bulking and do not intend to for a long time, but I would reccommend Hypertophy Specific Training (HST). Many fast paced workouts are geared towards increasing power, which is fine but it's just meant for the playing field, not necessarily for the mirror ;). Again, drop the GNC stuff and look for other high calorie foods to take in.
(in reply to richard82)
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RE: Superskinnyman posts again - 1/24/2007 2:47:13 AM
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MrBafner
Posts: 26
Joined: 4/9/2006
From: Brisbane, Australia
Status: offline
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quote:
ORIGINAL: vdk_au
jcs, don't listen to MrBafer at all! But seriously 25 second rest b/w set's is not sufficient enough, and you'll burn yourself out pretty soon.
And drinking 6litres of milk is highly not recommended. Keep your intake of milk to more than 3-4 glasses.
25 to 30 seconds is an awesome rest, it keeps the heart-rate up and you will find that you will not need as much cardio. As for burn-out what a load of rott, your movements in the exercise is what controls the load and also controls the optimum lift weight. The Joe Wider principle is 30 second break between sets, Zane followed 25 second breaks for increased cardio tension, Yates did 2 sets with increased weight with reduced time between sets to maximise the burn.
You won't do jack crap if you sit there doing nothing, get pumped by maximum results. Leave the guys that hog the benches doing their 3 sets over 10 minutes with limited results. If you want the results, pump iron... not sit on the bench. Have a break between body parts, sure, but not sets.
For milk, the kid is poor with no money, he cannot afford to purchase kg's of chicken, or 10 tins of tuna daily, or the $240 for the week's lunch and snack menu. He wants to put on weight... let the kid go for it.
100% milk is a rich protein source, stay away from carbohydrate rubish. Carbohydrate has a higher chance of being transferred into fat than protein... you will have a lot of arguments on this subject... Carbohydrates suck, unless you do a lot of cardio and you need the energy.
Look at every the majority of diets... milk, milk, milk, milk... milk is the poor mans protein. Drink heaps, its full of all good things, including natural bacteria to boost your immune system.
(in reply to vdk_au)
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RE: Superskinnyman posts again - 1/24/2007 5:39:42 AM
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danmac75
Posts: 299
Joined: 11/26/2006
From: Beantown
Status: offline
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Do you know how hard it is to eat sufficient calories if you are not eating carbs? Second of all, i you don't take in fructose and glucose you can't replace what your muscles burn, and they will eat themselves. Basically, you would be going to the gym and making your muscles smaller. Carbs are crap? Wow.
(in reply to MrBafner)
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RE: Superskinnyman posts again - 1/24/2007 11:02:26 AM
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MrBafner
Posts: 26
Joined: 4/9/2006
From: Brisbane, Australia
Status: offline
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quote:
ORIGINAL: danmac75
Do you know how hard it is to eat sufficient calories if you are not eating carbs? Second of all, i you don't take in fructose and glucose you can't replace what your muscles burn, and they will eat themselves. Basically, you would be going to the gym and making your muscles smaller. Carbs are crap? Wow.
Well I am around 26k - 56k calories a day, and I'd say I get more than enough sugars.
If your concerned about dextrose levels, your liver will synthesize glucose from non-carbohydrate food. Starch is also converted glucose, a slice of bread will probably convert to glucose. In fact Lactose, which is the sugar in milk, is a glucose.
Again with fructose, if you intake levels are higher (gaining weight) your more than likely having enough every day. If you have 1 hamburger with onion, you've probaly had enough fructose to sustain your muscle mass.
There are heaps of fights on carbohydrates, but carbohydrates do not build body mass (other than fat), this guy is wanting to put on weight, let him go for it.
(in reply to danmac75)
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RE: Superskinnyman posts again - 1/24/2007 1:54:09 PM
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cursor
Posts: 392
Joined: 1/20/2007
Status: offline
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quote:
carbohydrates do not build body mass (other than fat)
Carbohydrates represent a quality fuel that is burned (following nutrient processing by one's body, of course) during exercise (resistance training or cardiovasular activity). That exerted effort builds lean tissue. To suggest that carbohydrates are only good for body fat contribution is simply not correct.
Have I misunderstood you, perhaps?
< Message edited by cursor -- 1/24/2007 1:55:09 PM >
_____________________________
¯
"Push your limits — define aggressive goals"
_________.P R O G R E S S___P I C S
(in reply to MrBafner)
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