Need help with my program.

[ZHAARK]

Hi There All

I just want to find out what you think of this program.
I'm want to gain muscle (finding it hard), and I'm afraid that I am over-training.

Weight = 77kg
b/ fat = 8%

Please help me!

Thanks.

[ZHAARK]

Here is the program.

GYM PROGRAM

DAY 1
ABS
1 FLAT BOARD SIT-UPS 2X20
2 SIDE HYPER 2X20
3 ROMAN SIT-UPS 2X20
CHEST
1 FLAT BENCH PRESS 4X10
2 DECLINE BENCH PRESS 4X10
3 INCLINE BENCH PRESS 4X10
4 STANDING CROSS OVER CABLE 4X10
BISEPS
1 SCOTT CABLE 4X8
2 Z-BAR CURLS 4X8
3 HAMMER CURLS 4X8
4 DOWN THE RACK 4X(3X8)






DAY 2
ABS
1 FLAT BOARD SIT-UPS 2X20
2 SIDE HYPER 2X20
3 ROMAN SIT-UPS 2X20
SHOULDERS
1 SEATED UPRIGHT PRESS MACHINE 4X8
2 STANDING UPRIGHT PRESS DUMBELL, WALL 4X8
3 SEATED BEND OVER RAISES 4X8
4 SHRUGS WITH BENCH MACHINE 4X10
BACK
1 SEATED CABLE PULL DOWN TRIANGLE 4X8
2 SEATED CABLE PULL DOWN STRAIGHT FRONT 4X8
3 SEATED CABLE PULL DOWN SPADE FRONT 4X8
4 PULL-UP ROWING MACHINE 4X8
CALFS
1 STANDING CALF 4X15
2 SEATED CALF 4X15







DAY 3
ABS
1 FLAT BOARD SIT-UPS 2X20
2 SIDE HYPER 2X20
3 ROMAN SIT-UPS 2X20
LEGS
1 SEATED 45 LEG PRESS 4X10
2 SQUAD MACHINE 4X10
3 LEG EXTENTIONS 4X10
4 LYING LEG CURLS 4X10
TRISEPS
1 SEATED CABLE EXTENTIONS 4X8
2 STANDING CABLE PUSH DOWN 4X8
3 INCLINE Z-BAR EXTENTIONS 4X8
4 TRICEP KICK BACKS 4X8

[decadbal]

hows your diet... routine wise..


drop decline,
drop scott curls..whatever that is
drop standin DB presses
do one type of latpulls, add deadlifts and tbars
drop kickbacks... if your bulkin dont do abs, you dont want you waist growin bro..

[ZHAARK]

At the moment I'm on a high protein diet (fish, chicken.......), allso on Sustenon(500mg/week), 7 Anabols/day and I take 2 protein shakes a day.
If I drop abs from my routine, won't that give me a fat (big) middle.

Scott cable curls - I don't know how to explain, but it is a seated cable exercise.

[decadbal]

bro your ab workout wont burn the amount of cal to keep your midsection from gettin fat, thats the diet.. what it will do, is when your bulkin your ab muscles are lke the rest, when u work em while tryin to grow, they will grow and make your midsection larger, than you have to make everything else alot bigger to make your waiste look smaller... make sense.. hope this helps. if you do abs, no more than 2x per week IMO

[jerseykid23]

if you do abs, no more than 2x per week IMO

He's right. It's not necessary to do them more than 2x a week when bulking. Your body fat is 8% though, that's pretty low and likely means you are a very lean ectomorph so you aren't going to become a huge blob when bulking, especially if you eat relatively clean.

When considering your routine I'd do/or not do the following:
-Chest: Instead of cable cross overs, do some flyes or pec-deck. You can superset these for a good burn. These you can keep the reps between 10-12.
-Biceps: If you are trying to pack on some weight, there is no substitute for the straight barbell curl. Keep your reps low, 4-6 and pack on the weight.
-Shoulders: Upright Rows. Great mass builder for your shoulders. Keep reps low once again.
-Back: Where are the deadlifts?
-Legs: I'm not sure if you meant Squats... but if you did, they should be first. High weight, low rep.
-Triceps: Kickbacks are worthless IMO. Do some overhead presses or skull crushers.

[ZHAARK]

Thanks a lot DECADBOL! It make sense, I will sart cutting my ab routine from today.
JERSEYKID23 I am sorry to say that I'm one of those guys with a lower back problem!
That's why I can't do deadlifts or squats.
The Squat machine (Hack Squats) is the only one that supports my back, but I will move it to first, high weight, low rep like you suggested.
If you can help me some more with a leg workout, I would appreciate it.

Any other help is more than welcome!

So I'm not over training?
I don't want to do that!

[znak]

If you want to gain, eat a lot more... you should be in the 3500-4000 cal/day range.

Eat clean. Tons of quaker oats, vegies, lean meat and eggs. When you start putting on little "love handles" cut back about 100 calories a day. YOU CAN'T GROW AND CUT AT THE SAME TIME. You can let your body fat go to 10-12% easily and then cut it when you have the mass you want.

When I finally started putting on weight, I was AMAZED how much food I had to eat. (I went from 85 kg to 96 in three years, fricking lot of food!)

Diet is the key.

[ZHAARK]

I try my best to eat.
My body fat just stays on 10% and less, fast metabolism.
In 1999 I was 68kg, 6months ago I was 72kg. (Thats 4kg in +/- 5years)
I'm trying real hard to eat, I WILL GET THERE!!!!
I gained 5kg on my Depotrone cycle (my first steroid ).
Going on Sustenon(+Anabol) now! Hold thumbs!

Thanks for your advice!

[Ron Swan]

Food. Lots of good, clean food.

[znak]

I try my best to eat.
My body fat just stays on 10% and less, fast metabolism.
In 1999 I was 68kg, 6months ago I was 72kg. (Thats 4kg in +/- 5years)
I'm trying real hard to eat, I WILL GET THERE!!!!
I gained 5kg on my Depotrone cycle (my first steroid ).
Going on Sustenon(+Anabol) now! Hold thumbs!

Thanks for your advice!

Don't mean to rain on your parade, but you are wasting your money on ‘roids until you get your diet right. You should be gaining about a pound (.450 kg) a month and you are gaining about 60 grams a month.

I have a metabolism that you make a squirrel envious, but put on over a half pound a month average for three years and am still growing. (I am eating my third meal as I type this at 12AM). You need to keep eating until you actually get a little fat. Keep a journal. Since you are not used to seeing fat, it will actually kind of freak you out (did me) when you actually get little love handles. That diet is a little above the calorie count (remember this only applies if you are eating clean) you need to grow for the lifestyle and workouts you are doing.

Every single hard gainer is the world will tell you the same thing—you have to eat a LOT more than you imagined in order to shock your body into growing. If you are going on a sust cycle, do it now. Add a bowl of oatmeal in the morning and a shake before you go to bed.

EAT enough and you will grow.

[ZHAARK]

Thanx ZNAK I appreciate all your input on this!
Will eat more in the future, I did start my sycle with Sust, will keep you guys posted.