Thread: New Program Advice
12-01-2001, 10:06 PM #1
New Program Advice
Its time for me to change my program and i can't think of anything that i haven't tried already, i need to mix things up a bit because i've been doing the same program for the past 3 months.
All exercises 4 x 8
Flat Bench Press, Incline Bench, Flys(or Cable Crossovers), Dips
Standing Preacher curl, Alternating DB curls , One handed cable curls, Hammercurls
Front lat pull down, v-grip front pull down, widegrip chin-ups, Seated-row
Pulldowns, Rope-pull ups, Behind Head extensions, Dips
Behind Head Presses (seated on Smith machine), Side Raises (Seated, but sometimes Standing), Front Raises,
45degree press, calve raises, hamstring curls, squats
Thinking about dropping flat bench, maybe only doing incline bench, really need to improve my upper chest, or use DB's for pressing ever 2nd week.
12-02-2001, 04:13 AM #2
It all depends on if you are still gaining.
If you have gone stail i would go back to basics for about 4 weeks
benchpress squat and deadlift 3 times a week.Then go back to your other program..It should shock the system enough...
12-02-2001, 05:28 AM #3
i am not gaining as much as i did when i first started the program, say the first 2 months, i've been on it longer than 3 months come to think of it. I put of about 15lbs of mostly muscle since i lost some bodyfat i'm thinking most of it was a lean gain. But haven't put on any weight at all over the past month or 2, not much say a few pound. Also i have increased my calorie intake accordingly but with no success.
Not currently on creatine, thinking about getting some to blast through the stale period i am having at the moment.
I think i need a kick start?
never done AS before.
12-02-2001, 07:28 AM #4
What are your stats and age?And how long have you been training..
12-02-2001, 07:35 AM #5
I'm 21, training for about 2.5 years, 5'9", 198lbs
bf no idea, not too high, can see top 2 abs
looking to put on lean mass hit around 210 within a couple of months hopefully, or sooner :P
Never done a cycle
12-02-2001, 07:42 AM #6
If you are thinking of a first cycle i found that sus was a good start for me running 500 per week for 10 weeks but make shaw that you have clomid on hand.For more info you should realy post this in the steroid section they will help you more..
12-02-2001, 07:46 AM #7
bexsome: this post was originally for a new program
how much did you gain after using the sus for 10 weeks?
12-02-2001, 08:49 AM #8
I gained 15lb on my first cycle and i only lost 4 after clomid.
12-02-2001, 03:26 PM #9Retired IRON CHEF Mod
- Join Date
- Dec 1969
Your work out routine
Your work out routine looks ok but I would add alot more excerise to your legs routine. Your legs contain the largest muscle group in your body and they are capable of lifting much more than you realize. Other than that every thing looks ok to me. I would incorporate the dumbells as you mentioned as this will aid in the indiviual lift on each side thus forcing the weaker side to work as hard as the stronger.
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