so far....not so good..... but not so bad
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so far....not so good..... but not so bad - 10/25/2007 11:37:17 PM
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ss396
Posts: 174
Joined: 12/17/2006
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ok so my stats are 5'11 160. ive been lifting about six months , back and forth between things , i thought at first to gain mass which is my goal i had to do reps between 4-6 had nearly no gains so now i do 8-10 which is what i was told is mass gain and that 4-6 is strength , my strength has peaked my gains are minimal , , since ive started the only noticable gains are in my bis and tris , and slight gains in my chest , ive put on nearly 20 pounds without suppliments , and i know atleast 5 is fat. or more who knows , i seem to have a nice layer over my msucles.
diet diet diet , i know about diet so i dont need to hear it ive made the changes , now its time for the routine , ive changed up my routine slightly over the last six months , but most of hte ex's are the same , ive added new ones and changed orders and such ,
im done screwing around i want to see some serious gains now.
i need some terms defined for me to progress since all my knowledge is from you guys ( much appriciated) and articles on the net ,
*what is a superset? are these for endurence , stregth , toning or mass gain?
*what are isolation and compound ? like whats the diff.. i read about supersetting one with the other only i dunno what would be what. so please clear that up.
*is a 3 day full body better then 5 day split? i mean im doing the 5 day i like it
my endurance is crap ,i use to run/jog a half mile before i started everyday at the gym to warm up but i cut all that out cuz i dont wanna cut any weight.my poor endurence is probably a combination of my poor diet that im slowly but surely fixing , poor sleep which im fixing and ansthma and lack of constant exercise in the last 4 years. but here i am , im dedicated , i ve been going consistantly for six months and slowly learning and i am proud of myself for not quiting however i am frustrating at the lack of dramastic gains , i wanna do some crazy routines but i dunno if my body can handle it im liable to pass out or puke. thats why im unsure about supersets and unsure aboutfull body routines.
i mean , my shoulders have no gains , and i want them so bad , chest and core obviously(i reallly wanna see some big gains in my chest!) , so its nearly november , i wanna be ripped for next summer , my goal is a ripped 185 , so i guess i have to bulk to above that.
i hate protein i cant stand the taste of any , i did use creatine one , i know i said i never used and suppliments but didnt use it properly , id take it as recommend 4 days then stop a week or a day and blah blah , from lazyness , havent taken any in about a month gunna go get more and take it properly. but if you guys can help me out , define some terms and perhaps suggest a routine that u think my show me some dramatic gains im all ears and thanks for reading this and any advice that follows!
also something i find wierd , one week ill be strong with all my sets , then the next i m week and cant finish and this happens all the time , i have no strength gained , ive heard of doing your routine as normal for 3 weeks then on the 4fourth add alot of weight and do low reps for like 3 weeks then swtich back , i read it gives u size and strength gains? anyone hear of this???
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RE: so far....not so good..... but not so bad - 10/26/2007 3:20:14 PM
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kingyoto
Posts: 1287
Joined: 9/29/2007
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from my personal expierience shoulded are hard as hell to put mass on to.
(in reply to ss396)
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RE: so far....not so good..... but not so bad - 10/26/2007 11:28:59 PM
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ss396
Posts: 174
Joined: 12/17/2006
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shoulders are difficult atleast for me, my routine for them is lateral raises , forward raises , both with dumbbells , shoulder press with dbs , and upright rows with bb my shoulders are fairly weak too so its quite annoying , cant lift much of the raises i use like 10-15lbs ,
, can noone answer any of the other q's?
(in reply to kingyoto)
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RE: so far....not so good..... but not so bad - 10/28/2007 3:49:29 AM
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makinot
Posts: 9
Joined: 8/19/2007
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here's wat i did..
First do muscle endurance for 3 weeks..
that means split workouts with 3x15
then after muscle endurance switch to mass..
i'm 5'6.. 5lbs underweight..
but.. 30lbs raises with good form of 6 reps
stick to basics first..
(in reply to ss396)
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RE: so far....not so good..... but not so bad - 10/28/2007 5:40:27 AM
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smoundzou
Posts: 2251
Joined: 5/4/2007
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To answer some of your questions...
What is a compound exercise? A compound exercise is any exercise that uses 2 or more joints and works a group of muscles simultaneously.
What is an Isolation exercise? An Isolation exercise is any exercise that only uses a single joint and the primary focus is only on one particular muscle.
What is a Superset? A superset is where you do an exercise and then immediately without rest do either an opposing muscles or the same muscle with a different exercise.
Why do Supersets? Several reasons. Supersets are time savers, they allow you to directly target a muscle group with intensity which can stimulate greater releases of testosterone, which stimulates muscle growth. Supersets are only a tool and shouldn’t be used wisely and not for long periods of time.
What's the Best way to put on shoulder mass? forget about side rises, rear lateral raises and focus on heavy overhad presses. Any type of overhead press is going to pack on mass far quicker than any side or real lateral raise. Once you have a good solid base with your delts, then worry about sides and rears..
Should you do a 3-day fullbody or a 5-day split? Unless you're genetically different than the general population a 3-day fullbody workout is going to give you better overall strength and mass gains than a 5-day split.
If you’re a beginner and I’m assuming you are if you’ve only been training for six months, you’ll see much better gains both strength and mass if you stick to a simple 3-day fullbody routine using compound exercises. Below is a list of the best compound exercises.
Compounds:
Squats
Deadlifts
Standing Overhead BB Press
Hang Clean & Press
Flat Bench DB or BB Press
Incline Bench DB or BB Press
Bent Over BB or DB row
Seated Rows
Pullups Any grip is great.
If you’re going to do isolations, here is a list of the bare minimal that you may want to incorporate into your routine
Isolations:
Calf Raises
BB Curls
Lying Triceps extensions BB or DB
Side Laterals with DB’s
Rear Laterals with DB’s
Here’s a link to a great fullbody routine..
< Message edited by smoundzou -- 10/28/2007 5:44:08 AM >
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to makinot)
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RE: so far....not so good..... but not so bad - 10/28/2007 2:15:50 PM
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ss396
Posts: 174
Joined: 12/17/2006
Status: offline
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finally someone answers my questions and stays on topic! thanks!!
so for shoulders i do both lateral and forward raises with DBs and upright rows with BB and shoulder press with DBs ,
so besides shoulder press whats another good press ex. for shoulders?
and with a 3 day full body , how do i got about it , 2-3 ex's for each muscle 3 sets? every single muscle?
cuz that could take along time and wear me the heck out
(in reply to smoundzou)
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RE: so far....not so good..... but not so bad - 10/28/2007 2:38:38 PM
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smoundzou
Posts: 2251
Joined: 5/4/2007
Status: online
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Just click on the link I posted and it will explain exerthing.. reps sets, isolations etc.... goodluck.
quote:
ORIGINAL: ss396
finally someone answers my questions and stays on topic! thanks!!
so for shoulders i do both lateral and forward raises with DBs and upright rows with BB and shoulder press with DBs ,
so besides shoulder press whats another good press ex. for shoulders?
and with a 3 day full body , how do i got about it , 2-3 ex's for each muscle 3 sets? every single muscle?
cuz that could take along time and wear me the heck out
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to ss396)
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