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Thread: Can anbody help please me? How does this workout plan look?

  1. #1
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    Can anbody help me please? How does this workout plan look?

    Alright everyone, I'm 19 years old, 6"3 and currently only weigh 160lbs. I was 171 a few months ago, but then I went in the army and due to the training I was doing and small meals I lost absolutely loads. I've gained about 5-6lbs since I left 6 weeks ago but that's basically just fat, as I've been eating a lot but haven't been able to train as I left due to a broken wrist.

    It took me about 2 years to get to 171, when I first went into a gym at the age of 17 I probably weighed no more than 140.

    Anyway, I'm feeling pretty depressed about how my body is now compared to before going in the army. I was hardly massive before, but I was getting a lot of comments about how I was looking bigger, although at the time I didn't believe it of course! I worked my arse off to get to that size, and looking back at pictures I did look a lot healthier.

    I know the basic principals for someone with a body like mine, eat sh1t loads, lots of sleep, compound exercises etc. But I've always liked to do isolation exercises as well as I like the pump you get in the specific muslce group (whether this is effective or not).

    So once my wrist is fully healed I was looking at something like this-

    Monday and Thursday-

    AM- Deadlifts, chest (3 exercises), biceps (3 exercises).
    PM - Back - Barbell rows, plus 2 or 3 other exercises.

    Tuesday and Friday -
    AM- Shoulders (3 exercises), triceps (3 exercises).
    PM - Legs - Squats, extensions, curls.

    Then maybe have Wednesday as an ab work out and rest at the weekend.

    Does anyone reckon this would be effective? Or is it stupid doing all the isolation exercises too? I wanna get at least back to when I was around 171 and then obviously push on from there!

    Sorry for the long thread, I just really wanna get some good advice from you guys on here who obviously know a lot about it! I've looked on every website going, but I thought if I put this post then I could get some advice specific to me.

    EDIT - Just incase anyone was unsure (doubt you were), I am ofcourse an ectomorph with an extremely high metabolism!

    Thanks a lot.

    Jono.
    Last edited by Jono8192; 11-28-2011 at 06:59 AM. Reason: Title is wrong

  2. #2
    Moderator Off Road's Avatar
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    About the worst thing you can do in your situation is make up your own routine. Find a good 3 day full-body routine, or a 4 day push/pull split, or a 4 day upper/lower split that is made by somebody reputable.

    I like this one a lot...

    http://www.wannabebig.com/training/b...-the-easy-way/
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  3. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I've never been a fan of 2-a-days. Your body needs to rest...give it some. Get your work out in one session and come the next day hungrier.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
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  4. #4
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    Thanks for that Off Road I will give it a go.

    If I eat enough and follow that then any idea how long it will take to put on that '20-30lbs' of muscle mass?

    Also couple of questions about the exercises -

    Seated shoulder press, is that with a barbell rather than dumbells?
    Also are the chins done under arm or over arm?

    Thanks again.

  5. #5
    Moderator Off Road's Avatar
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    Quote Originally Posted by Jono8192 View Post
    Thanks for that Off Road I will give it a go.

    If I eat enough and follow that then any idea how long it will take to put on that '20-30lbs' of muscle mass?
    That will be dependant on your genetics and efforts.

    Also couple of questions about the exercises -

    Seated shoulder press, is that with a barbell rather than dumbells?
    Could do either one, but I recommend barbells.

    Also are the chins done under arm or over arm?
    Chins are palms facing you.

    Thanks again.
    Answers above in red.
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  6. #6
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    Thanks boss really appreciate it.

    So when you see all these 16-17 year olds going to the gym and just doing loads of isolation exercises thinking they'll get massive are they basically doing it wrong?

    Must say I did progress quicker when I found out about compound exercises etc.

  7. #7
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    At your height and weight you could make very quick progress. You have a lot of potential to fill out, so I'd say it could take as little as two months to gain 20-30lbs (some of it being fat) if you train hard and eat properly.

  8. #8
    Moderator Off Road's Avatar
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    The title of this thread still makes me chuckle a little.
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  9. #9
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    Quote Originally Posted by J.C. View Post
    At your height and weight you could make very quick progress. You have a lot of potential to fill out, so I'd say it could take as little as two months to gain 20-30lbs (some of it being fat) if you train hard and eat properly.
    Fingers crossed I get some decent results fairly quick-ish!

    Off Road, 'help please me?'. I edited it but don't think it worked lol.

  10. #10
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I will tell you this: to gain 20-30 lbs could take a while. Again as Off Road said, it's all dependent on your efforts genetics.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #11
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    Well I'll do my part of it by giving max effort and eating as much as I can. Before when I got to 171 I plataued and couldn't get any bigger. Think my body was just used to doing the same thing for too long. This will be something different so I'll see what happens.

  12. #12
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    If you're 6'3 then 200lbs is well within your reach. Eating enough will be hard and expensive though.

  13. #13
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    I hope so man. A guy I sometimes train with who is the same height as me but weighs 250 has always said he thinks I could get to around 200. But even with sh1t genetics? Or can that be beaten if you are lifting heavy enough and have the sort of diet needed?

    On the plan OffRoad links it doesn't have Barbell Rows on the example. Should I just follow the example as it is or do I wanna add rows in there too?

  14. #14
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    I really like that article, but it doesn't quite spell it out for beginners. Rows are a great exercise and if you want to do them then go for it. If you want to focus more on chin-ups then do chin-ups instead. If you want to do both and you progress well when doing both then that could also work. It will likely take a month or so to get the feel of it and see what you can handle. You may do one exercise for 6 weeks and then switch to another for the next 6 weeks.

    The bottom line is that at this stage of your training, lifting challenging weights over a period of time will add muscle mass. You don't need to worry too much about the details because as long as you progress on the main exercises you'll get bigger.

    For argument's sake here is an example of how it could work:

    Monday & Wednesday
    Bench Press 3x5
    Rows 3x5
    Overhead Press 3x5
    (Chins 3x10)

    Tuesday and Thursday
    Squat/Deadlift 3x5
    (RDL 3x8)
    Calf Raises 3x10

    Don't go crazy adding in extra work though. These sessions should only take about 45 minutes.

  15. #15
    Wannabebig Member Spartian's Avatar
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    Train appropriately, eat properly, and rest adequately.

    You will make 200 if you follow the fundamentals. Too add perspective I'm 5.9 and 210lbs after 2 years training. Im confident you could make 200 at 6.3.

  16. #16
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    Cool well I'm gunna make 200 by overall aim!

    Just a question about the dips- cant find out if dips on the parallel bars or on a bench with weight in your lap is better? Which one counts as 'compound'?

  17. #17
    Senior Member tom183's Avatar
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    They're both compound movements but using parallel bars is a far superior exercise.
    Last edited by tom183; 12-05-2011 at 06:09 AM.

  18. #18
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    Cheers bud. Should I do this without any CV at all? Or would it be a good idea to go for a jog every day so I don't just gain loads of fat from eating so much?

  19. #19
    Rob Schilke | GFX Designer thecityalive's Avatar
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    You can do 5 mins prior to your work out if you wish...don't overdo it. The harsh reality of a bulk is that you are going to HAVE to gain fat somehow. However, you will build muscle in the process. When you want to start cutting fat, organize your diet accordingly.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  20. #20
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    Oh right so just do that plan until I've gained 20-30lbs of weight in general. My diet was/will be probably something around this -

    0830 - Breakfast - 50g oats, glass of full fat milk.
    0930 - 1015 Gym, protein shake.
    1200 - fish pie (ready meal, but high in protein and not very high in bad fats etc so?)
    1400 - 150g pasta
    1530 - tin of tuna
    1630 - 50g salted peanuts
    1800 - evening meal (meat, potatoes, vegetables), ice cream (2-3 scoops)
    1930 - 25g cheddar cheese, 25g oats
    2200 - tin of tuna, 50g peanuts
    2230 - BED.

    Not sure how good/bad that is! Just trying to include most of the things that I see mentioned online.

  21. #21
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    Pretty good. Personally, I'd combine a few meals because I'm too lazy to prepare and eat food all the time. So I'd have the tuna with the pasta and I'd combine the last two meals before bed. But it doesn't really matter how you do it.

    If this doesn't get you gaining then add in several more glasses of full-fat milk and have more ice cream.

  22. #22
    Bodybuilding Mythbuster
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    Quote Originally Posted by Jono8192 View Post
    Cool well I'm gunna make 200 by overall aim!

    ?

    That's quite doable. 6'2" here and I started at 135-140. Now I'm currently 210. I did get as heavy as 230 at my max, but that was a bit too much for my joints. Be warned though if you are anything like me you will encounter a few plateaus along the way. Don't be too quick to change the routine though...check sleeping and diet first. I was stuck at 180 for the longest time...once I started eating more protein and sleeping longer I started making gains again.
    Last edited by Songsangnim; 12-06-2011 at 06:25 AM.

  23. #23
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    Quote Originally Posted by Songsangnim View Post
    That's quite doable. 6'2" here and I started at 135-140. Now I'm currently 210. I did get as heavy as 230 at my max, but that was a bit too much for my joints. Be warned though if you are anything like me you will encounter a few plateaus along the way. Don't be too quick to change the routine though...check sleeping and diet first. I was stuck at 180 for the longest time...once I started eating more protein and sleeping longer I started making gains again.
    Wow that's great work how long did that take? And how long did you bulk up for at first?

  24. #24
    SFW! drew's Avatar
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    If you think you're eating enough but you aren't gaining the weight you want, start eating 2 of everything you eat now. I promise you will gain weight.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  25. #25
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by Spartian View Post
    Train appropriately, eat properly, and rest adequately.
    I love this.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

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