RE: my program (Coop)

Fri, 02 Mar 2007 05:02:00 GMT

First, welcome to DBB.com

Nutrition does play a major role in your building mass...

To gain weight you must eat more than your body needs to survive...

I would start by figuring out your lean muscle mass, once you have that figure out your caloretic needs by using some of the calculators on this site..

As for your workouts, are you doing full body workouts each day? Or are you seperating them?

Many people I have talked to that have done full body days for the long term dont respond well... It seems that a full body day cycle to switch things up works well, but your body quickly adapts...

Have you thought of grouping your muscle groups each day? Like a push pull legs split?

Meaning
Day 1 Back, bicep, shoulders
Day 2 Quads, Hams, Calves
Day 3 Chest, Triceps
Day4 Off
Day 5 Off or Start day 1 depending on you

As for your reps, different people respond to different things, but I have found that a progressive weight, drop reps works well for me, so on a curl, I will have something like 100LbsX12, 110LbsX10, 120X8...

A good place to look would be some of the journals on this website, alot of people do alot of things, its just a matter of what will work for you, and keep you lifting

Hope this helps you a bit.

my program (securitor)

Thu, 01 Mar 2007 18:20:54 GMT

I started working out seriously (every 2 days) about 3-4 months ago.. and well i havent really gained any weight (maybe a few pounds, im 6,2 120ish), at least according to my scale, but i can definetly see a difference, my muscles are bigger, just not anything remarkable. For my exercises i start at 6 reps 3 sets for each one then add 1 or 2 reps until i hit 12 reps 3 sets then i add 10 pounds, back to 6 reps. I do squats, then seated row, then benchpress, then military press and finish with bicep curl. I also walk alot (1 or 2 hours a day) and play drums. I notice that with squats i progress fine but with all other exercises im usually able to do only the same amount of reps each session, sometimes less. Like bench press every time ill shoot for eight but end up doing 2 sets of 8 then one set of 4-5 every time. Nutrition im not too sure about, i havent really calculated how much protien calories etc i eat in a day tho im pretty sure i could stand to get more protien. Any advice would be much appreciated.