Hi everyone. I have been checking this forum out for a time now and finally decided to write some. You guys seem to know what u are talking about so im gonna ask u to help me with this. I have been working out for 1 year know and im beginning to see results. But not as much as I expected though. So im just going to do the easiest thing, writing down how I train and eat and hopefully u guys can give me some advice on how to improve all of it. Oh, and btw
Ill be thankful for any answer!
My weightlifting program:
Forearms - Barbell Wristcurl 3*10, Reversecurl 3*10
Shoulders - Lateral raises 3*10, Arnoldpresses 3*10, Shrugs 3*10
Chest - Bench press 3*8, Bench press with dumbells 3*8, Pecdeck flyes in machine 3*10
Back - Seated Rows 3*8, Cable front pulldowns(lats) 3*8, Deadlifts 3*8
Legs - Squats 3*10, Leg extensions 3*5, Calf raises in the smith 3*10
Biceps - Barbellcurl 3*8, Dumbell curls(or hammercurls) 3*10, Concentrationcurls 3*10
Triceps - Lying triceps extensions 3*8, Pushdowns 3*8, Kickbacks 3*8
Waist - Kneeling crunches 3*10, Side bends with dumbell 3*8
So thats my weightlifting program, and here is how I eat approximate times:
3 Eggs, 4 black breads with hamslices, 1 banana,1 big glass of milk and
vitamines containing minerals and antioxidants.
1 can of tuna and 3 potatoes
17.00 Before training
Chicken with rice, or beef with rice. And my pre-training drink containing 25g whey protein and 50g maltodextrin
19.00 After training
My after-training drink, that also contains 25g Whey protein, and 50g maltodextrin. And I also eat a big meal of chicken with rise, or beef with rice.
1 can of tuna, and a big glas milk.
Btw Im 18 years old, my weight is 175lbs and i train Shootfighting 2/3 days a week too.
welcome ummmmmm where's your hammie work?
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The routine is quite poor. Why are you doing more biceps than upper legs? You do know that hamstrings are one of the largest muscle groups, so why don't you work them?
Try out WBB#1 and do a search in Diet about "bulking".
"I added some db curls with the pink weights for a bit of a burn." - Rookiebldr
"im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas
"had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth
"most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx
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Im telling you im a noob.
Its not that I dont have the time or the motivation to eat right and train right,, its just that i dont know how to hehe. Ill check out your tips though
Hamstrings are extremly important. It would be like working your triceps and not doing your biceps.
Good Mornings and SLDL will hit your hammies really well.
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Ok so i checked out the routine u recommended, so these are the routines i found. First of all the WBB 1 routine:
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF
And secondly this also:
Monday - Chest/Biceps
Incline Bench Press: 1x20 (warm-up), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8
Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10
Tuesday - Quads/Hams/Calves
Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8
Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8
Standing Calve Raises: 3x8/12 Dropsets
Wednesday - Rest (Light Cardio/Abs at most)
Thursday - Delts/Triceps
Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10
Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12
Friday - Back/Traps
Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8
Wich one lookes like the best? And also could anyone help me with a bulking diet. Thanks for the help guys!
I would recommend doing WBB I, I think it is pretty solid and gives you a nice introduction to the different excersises. Just tailor it to your specific needs as you go along.
And as for what to eat, you can start by checking out http://www.wannabebigforums.com/showthread.php?t=46565
I agree with Praetorien, WBB is a great foundation, once you learn proper form with those excersizes and feel you can move on and customize a routine that you body best responds to go ahead. But for starters its a great routine.
:withstupiOriginally Posted by BG5150
I hate training my legs.....so I NEVER do it
You all may think I'm stupid but to me it seems pointless. I'm not a body builder so i feel there is no need to.
22 - 5'9'' - 200 lb
PR's - Squat 300 | Bench 225 | Deadlift 400 | BW 200
LOL Don't post that here, you'll end up getting flamed. I work legs pretty f*cking hard and I'm happy that I do cuz my legs look pretty gnarly, not to mention they can add a lot of weight. I snicker at the guys with big chests who have little chicken legs.Originally Posted by Ryder
Gemet... what exactly kind of gains are you looking for? Strength? Muscle Size? Endurance?
Last edited by d'Anconia; 07-01-2005 at 08:40 AM.
Originally Posted by Ryder
Training your legs would give you better upper body growth. The body will only permit a certain amount of uneven growth. Look at the guys who have really big chests, backs and arms. Almost always they will have big legs as well. And neglecting half your body is not wise in the long run.
As for not being a body builder that has nothing to do with it. Why train at all if that is your attitude?
Last edited by Songsangnim; 07-01-2005 at 09:29 AM.
Congrats. You win the Stupid Cookie for the day!Originally Posted by Ryder