i would really like to increase my weight to 170-175 my goal is to weigh this much by the start of next school year 21 weeks away!
So pretty much Monday went real bad i slamed a shake before workout stomach didnt like it at all felt i was going to throw up today i didnt drink my shake before workout took my creatine thats it.. created my own routine it may not be good but i like it so here it is...
squat 5x5 100,135,140,145,150
Dead lift 5x5 150,160,165,180,180
chin up 3x10
bench press 5x5 90
sit ups 2x50
leg curls played with the weight will have a set reps and weight friday
i have been lifting for no more then month and half if that.. im 145 6'0
feel free to give tips on my workout thanks!
Last edited by Max91; 04-23-2008 at 07:15 PM.
Last edited by Max91; 04-16-2008 at 10:11 PM.
WBB 1? I'm timid to post on the count of me being such a noob. But you should probably try to get to the a real gym if you can. I'd suggest you read stickies on gaining weight and such, it's helped me.
This is what your going to do:
1. Eat a **** ton of food, make sure its clean, make sure you have atleast 150-200 grams of protein. Every meal count out your 50 grams of protein or whatever and then just stuff your face.
2. When you go to the gym, you are there to punish yourself. The gym is your tool for transformation. You are focused. You do not start convos with your buddies or look at the cute girls. You put heavy weights on the bar and you force out every last painful, teary eyed, veins bulging rep. You imagine your arms are growing and filling the whole gym. You imagine you are god.
3. Get a split setup. Look around here. There is a ton of info. Write something basic and post it for advice. I suggest Mon/Tue/Thur/Fri. Alternate upper body lower body. Upper body should have heavy bench work or a variation of it. Lower should have heavy squats or deadlifts. Heavy mean less than 6 repetitions. Then you choose exercises for the other bodyparts and do them out 8-12 repetitions. When you stop progressing in any given exercise, you switch it up.
AND MOST IMPORTANTLY:
EAT EAT EAT!!!
fish, chicken, lean red meat, pork..
oats, vegetables, whole wheat bread/pasta...
225lb @ 17% bodyfat, currently cutting
Current lifts while cutting (all raw): bench 275x4, squat 365x8
Estimated current maxes: 300 bench / 450 dead / 450 squat
Competition / Gym PRs (from March 08)
Bench: 325 raw / 385 loose shirt
Deadlift: 450 raw ADFPF 04/26/08
Squat: 405 raw
Thank you both i will begin my research!
I like this routine it looks good the only changes i would have to make is dips in day 3 could i change this to chin ups and in day 1 i would have to change seated cable row or T-bar rows to something else i dont have either equipment to do them? I like the 5x5 routine also but i think WBB routine II has more to it but i really dont know much so could i get a few opinions on these 2 routines!
WBB Routine II
Day 1: Chest and Back
Dumbbell Incline Press 2x9-11
Close Grip Chins 2x9-11
Flat Dumbbell Flies 2x9-11
Wide Grip Pull Downs or Deadlifts 2x9-11
Decline Barbell Bench Press 2x9-11
Seated Cable Row or T-Bar Rows 2x9-11
Day 2: Legs
Leg Press 1x20
Leg Extensions 1x15
Hamstring Curl 2x9
Seated/Standing Calf Raises 2x25
(Do one of set of each)
Day 3: Biceps, Triceps, and Shoulders
Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
Incline or Decline Skull Crushers 2x9-11
Incline Dumbbell Curls 2x9-11
Hammer Curls 2x9-11
Abdominals to be performed on any training day.
Crunches on a decline bench 3x10
Russian Twist 2x10
Last edited by Max91; 04-17-2008 at 09:26 PM.
what can i change out Seated Cable Row or T-Bar Rows 2x9-11
Bent over BB rows.
WBB1 routine did wonders for me. The only reason I stopped doing it was to shift to a powerlifting routine called westside.
Another tip is to learn to love the process.
Also, for foods make sure to eat a lot of healthy fats. They will help you in reaching your weight goals.
Last edited by Max91; 04-23-2008 at 07:14 PM.