xUNFORGIV3Nx--------MASS '06

[xUNFORGIV3Nx]

Understandably Im a skinny dude..........18...............Semi New To Bodybuilding...........Hungry For Size.............Willing To Bust My Ass..............

Personal Stats: 2-7-06-18(Soon To Be 19)- March 7
-6'2-
-124 lbs-
-But The Only Good Thing Is---------I Gain Muscle Easy-----But I Never Did It----Till NOW!!!
I understand im skinny but im changing it......One day no matter how hard i gotta bust my ass off to do it......Im gonna be 250plus....7-9 body fat percentage....



After Heavy Research....Ive Over Heard Several Kick-Ass Routines That Work.....Max-OT, HIT, DC,.....Etc.....

Heres my current schedule....Shitty Im sure to u pros......but thats y i put it on here..........My Gym is my HOME GYM......Got all i need except for leg presses & odd stuff............


~ODD WEEKS~
~Monday~
Chest & Fore-ArmsIncline Barbell Bench 3 x 6-8
Flat Barbell Bench 3 x 6-8
Decline Barbell Bench 3 x 6-8

Barbell Wrist Curls 3 x 6-8
Dumbbell Wrist Curls 3 x 6-8
Dumbbell Side-Side Wrist Curls 3 x 6-8

~Tuesday~
BackBent-Over Barbell Rows 3 x 6-8
Lying Barbell Rows 3 x 6-8
Cable Rows 3 x 6-8
Hyper Extensions 3 x 6-8

~Wednesday~
LegsSquats 3 x 6-8
Wide Stance Squats 3 x 6-8
Leg Extensions 3 x 6-8
Leg Curls 3 x 6-8
Standing Calf Raises 3 x 6-8

~Thursday~
Shoulders & Traps
Arnold Presses 4 x 6-8
Military Presses 3 x 6-8

Barbell Shrugs 4 x 6-8
Cable Shrugs 3 x 6-8

~Friday~
Biceps and Triceps
Dumbbell Curls 3 x 6-8
Hammer Curls 3 x 6-8
Barbell Curls 3 x 6-8
Curl-Bar Curls 3 x 6-8

Close-Hand Bench 3 x 6-8
Adam’s Old School Ext. 3 x 6-8
Over-Head Dumbbell Press 3 x 6-8
Tricep Push-Downs 3 x 6-8


~EVEN WEEKS~

~Monday~
Chest & Fore-Arms
Decline Barbell Bench 3 x 6-8
Flat Barbell Bench 3 x 6-8
Incline Barbell Bench 3 x 6-8

Barbell Reverse Wrist Curls Over Bench 3 x 6-8
Fore-Arm Twists 3 x 6-8
Thor’s Hammer 3 x 6-8

~Tuesday~
BackFace Pulls 3 x 6-8
Pull-Downs 3 x 6-8
Lying Reverse Grip Barbell Row 3 x 6-8

~Wednesday~
Legs Squats 3 x 6-8
Zercher Squats 3 x 6-8
Leg Ext. 3 x 6-8
Leg Curls 3 x 6-8
Reverse Calf Raises 3 x 6-8

~Thursday~
Shoulders & Traps
Military Press 3 x 6-8
Behind Back Press 3 x 6-8
Rocky Presses 3 x 6-8

Behind Back Barbell Shrugs 4 x 6-8
Barbell Hise Breathing Shrugs 3 x 6-8
Behind Back Cable Shrugs 3 x 6-8

~Friday~
Biceps & Triceps3 Part Barbell Curls (21’s) 3 x 6-8
Curl-Bar Curls 3 x 6-8
Dumbbell Preacher Curls 3 x 6-8
Dumbbell Curls 3 x 6-8

Decline Close-Hand Bench 3 x 6-8
2 Handed Decline Dumbbell Ext. 3 x 6-8
Reverse Adam’s Old School Ext. 3 x 6-8
Elbows Out Alt. Dumbbell Ext. 3 x 6-8



Critique.....Im sure its shit .........but help plz..........Got To Gain As Much Mass As Possible...... Plz help me..............

xUNFORGIV3Nx

[joeybenz]

Look at the top of the workout forum for various training and take your pick

[xUNFORGIV3Nx]

I know this but i just need to know whats the best.....I seem to find a routine then second guess it...........

xUNFORGIV3Nx

[joeybenz]

well it's all about trial and error you have to find what works for you--there is no magical routine out it's what is best for you--pick a routine and give it time and see if it works and always keep a journal of what you do. write down your exercise, reps, weight. MOST IMPORTANT IS EAT EAT EAT. Look at the diet section to help you with that

[Pinnacle]

I know this but i just need to know whats the best.....I seem to find a routine then second guess it...........

xUNFORGIV3Nx

It takes years of personal experimentation to find what training style works best for you.It's that simple..trial and error

~Pinnacle~

*Edit...I seem to be mimicking what JB said above**

[xUNFORGIV3Nx]

Thx guys & ive been thinking about HIT & DOGGCRAP...........Maybe could pull of a cycle of both? HIT for set amount of weeks.........DC for set amount of weeks.............So on till i find my true body...........

This sound ok?

xUNFORGIV3Nx

[abstrack]

Follow my caps

~ODD WEEKS~
~Monday~
Chest & Fore-ArmsIncline Barbell Bench 3 x 6-8-- I WOULD END MY ROUTINE WITH FLYS. 4 SETS ON YOUR INCLINE AND 4 SETS ON YOU FLATS BENCH. SWITCH IT UP BETWEEN BARBELL AND DUMBELL FOR SOME GROWTH AND DEVELOPMENT.
Flat Barbell Bench 3 x 6-8
Decline Barbell Bench 3 x 6-8

Barbell Wrist Curls 3 x 6-8--I REALLY SEE NO REASON TO DO THESE ISOLATION MOVEMENTS. I WOULD RATHER DO MY BACK OWRK OUT WITH OUT STRAPS OR REVERSE CURLS FOR GROWTH IN MY FOREARMS. MAY BE ONE IN A BLUE MOON I WOULD DO JUST SME FOREARMS EXCERCISES BUT LIMIT IT TO 4 SETS
Dumbbell Wrist Curls 3 x 6-8
Dumbbell Side-Side Wrist Curls 3 x 6-8

~Tuesday~
BackBent-Over Barbell Rows 3 x 6-8--I WOULD ADD SOME PULL UPS OR LAT PULL DOWNS AND DROP THE EXTENSION AND DO DEAD LIFTS. IF YOU WANT GROWTH. STICK TO COMPOUND MOVEMENTS!
Lying Barbell Rows 3 x 6-8
Cable Rows 3 x 6-8
Hyper Extensions 3 x 6-8

~Wednesday~
LegsSquats 3 x 6-8--LOOKSOK TO ME. YOU ARE GOING TO HAVE TO FIND OUT WHAT WORKS FOR YOU AS FAR AS GETTING YOUR TREES TO GROW. YOU MIGHT HAVE TO CHANGE UP YOUR REPS FOR SOME OF YOUR EXCERCISES.
Wide Stance Squats 3 x 6-8
Leg Extensions 3 x 6-8
Leg Curls 3 x 6-8
Standing Calf Raises 3 x 6-8

~Thursday~
Shoulders & Traps
Arnold Presses 4 x 6-8-NEED TO DO SOME TYPE OF LATERAL RAISE FOR YOUR SIDE DELTOID.
Military Presses 3 x 6-8

Barbell Shrugs 4 x 6-8 BARBELL OR DUMBELL SHRUGS ARE ENOUGH AND IF YOU ARE NOT TIRED BY NOW, THEN YOU ARE LOLLY GAGGING.
Cable Shrugs 3 x 6-8--WASTE OF TIME IMO.

~Friday~
Biceps and Triceps
Dumbbell Curls 3 x 6-8 NO NEED FOR THIS MANY CURLS 12 SETS OF 6-8 IS TOO MUCH IMO. I WOULD SAY 3 WORKING SETS IN THE RANGE OF 8-10 OR 6-8 IS FINE.
Hammer Curls 3 x 6-8
Barbell Curls 3 x 6-8
Curl-Bar Curls 3 x 6-8

Close-Hand Bench 3 x 6-8 SAME AS ABOVE. TOO MUCH.
Adam’s Old School Ext. 3 x 6-8
Over-Head Dumbbell Press 3 x 6-8
Tricep Push-Downs 3 x 6-8


~EVEN WEEKS~

~Monday~
Chest & Fore-Arms
Decline Barbell Bench 3 x 6-8
Flat Barbell Bench 3 x 6-8
Incline Barbell Bench 3 x 6-8

Barbell Reverse Wrist Curls Over Bench 3 x 6-8
Fore-Arm Twists 3 x 6-8
Thor’s Hammer 3 x 6-8

~Tuesday~
BackFace Pulls 3 x 6-8
Pull-Downs 3 x 6-8
Lying Reverse Grip Barbell Row 3 x 6-8

~Wednesday~
Legs Squats 3 x 6-8
Zercher Squats 3 x 6-8
Leg Ext. 3 x 6-8
Leg Curls 3 x 6-8
Reverse Calf Raises 3 x 6-8

~Thursday~
Shoulders & Traps
Military Press 3 x 6-8
Behind Back Press 3 x 6-8
Rocky Presses 3 x 6-8

Behind Back Barbell Shrugs 4 x 6-8
Barbell Hise Breathing Shrugs 3 x 6-8
Behind Back Cable Shrugs 3 x 6-8

~Friday~
Biceps & Triceps3 Part Barbell Curls (21’s) 3 x 6-8
Curl-Bar Curls 3 x 6-8
Dumbbell Preacher Curls 3 x 6-8
Dumbbell Curls 3 x 6-8

Decline Close-Hand Bench 3 x 6-8
2 Handed Decline Dumbbell Ext. 3 x 6-8
Reverse Adam’s Old School Ext. 3 x 6-8
Elbows Out Alt. Dumbbell Ext. 3 x 6-8



Critique.....Im sure its shit .........but help plz..........Got To Gain As Much Mass As Possible...... Plz help me..............

xUNFORGIV3Nx

[xUNFORGIV3Nx]

So would DC & HIT be a good combo of cycling. Ive heard great reviews about both. I might give it a try starting next week or the week after next. Is this ok?

xUNFORGIV3Nx

[Pinnacle]

So would DC & HIT be a good combo of cycling. Ive heard great reviews about both. I might give it a try starting next week or the week after next. Is this ok?

xUNFORGIV3Nx

You have to try one or the other bro.You can't combine programs like that.It just doesn't work that way.You seem very anxious.You really need to get it in your head this takes years to figure out,not weeks or months

~Pinnacle~

[xUNFORGIV3Nx]

Lol yeh im not talkin like combine them im saying do HIT for set months.........DC for set months after HIT.......so would that be better? OR just stick with one for several several several months? And yeh im anxious but im trying.

xUNFORGIV3Nx

[joeybenz]

Try the H.I.T program first it's only six weeks long. Document everything that you have done--your weight, bf%, and your workout information. In six weeks see if your body weight went up or you strength. Bodybuilding/Powerlifting isn't something you learn over night It takes time

[xUNFORGIV3Nx]

Startin Iron Man's HIT Program Monday....Febuary 13th.............

Post my routine sunday....(Tomorrow)

xUNFORGIV3Nx

[novastepp]

Join a Gym...

[xUNFORGIV3Nx]

Why should i when i got all i need at home.......takes to much time to drive 30 minutes to the closest gym..........

xUNFORGIV3Nx

[Myka]

I hate going to the gym now that Im in college...

I miss my power rack in my dark garage

[xUNFORGIV3Nx]

^^^^

Yeh the gym isnt my favorite place either & besides.......Im skinny as hell....Sorta intimidating......But one day at a time i guess................

xUNFORGIV3Nx

[S.P.G]

I know this but i just need to know whats the best.....I seem to find a routine then second guess it...........

xUNFORGIV3Nx

That old chestnut hey….....like pinn, said there is no perfect routine for anyone.

just Implement the basic laws of hypertrophy in to your progrem.

use a routine that allows for good recovery, solid basic movements and you’ll get there....

[xUNFORGIV3Nx]

Thanks dudes... Todays my 1st day of IRON MANS HIT.... Ill post it in a second or two.....

xUNFORGIV3Nx

[xUNFORGIV3Nx]

All exercises will consist of two warmup sets(1st Light with 13-15 Reps)(2nd Moderate with 6-8 Reps) ............ Also All exercises will consist of 3 hard ass sets (1st: 6-10 Reps) (2nd: 3-5 Reps) (3rd: 11-15 Reps)

Each Set will be taken to failure as long as it complies with the amount of reps

Week 1

~Monday~ Workout A
~Chest~
Incline Bench
~Shoulders~
Military Press
~Triceps~
Close-Grip Bench
~Fore-Arms~
Behind Back Reverse Wrist Curls
~Traps~
Barbell Shrugs
~Abs~
Weighted Crunches
~Wednesday~ Workout B
~Back Width~
Pull Downs
~Back Thickness~
Incline Rows
~Biceps~
Alt. Dumbbell Curls
~Calves~
Standing Raises
~Quads~
Squats
~Hams~
Alt. Leg Curls
~Friday~ Workout A
~Chest~
Incline Bench
~Shoulders~
Military Press
~Triceps~
Close-Grip Bench
~Fore-Arms~
Behind Back Reverse Wrist Curls
~Traps~
Barbell Shrugs
~Abs~
Weighted Crunches


Week 2 will be Monday- Workout B Wednesday- Workout A Friday Workout B

So on....... Week 4,5, & 6 will change a little.....

xUNFORGIV3Nx

[xUNFORGIV3Nx]

OMFG...... just done my routine today & boy am i fried. That is hard shit. But i feel so great. Every muscle worked today was pumped, then burned. I got a good feeling about the next 12 weeks. Ill be keepin it posted.

xUNFORGIV3Nx

[CanadianGhost]

I agree with S.P.G

Eat Eat EAT is definately huge also....Stick to the basic large compound movements (squats, deads etc) and work hard.

HIT and DC might work for you or they may not, perhaps consider some powerlifting principles in your plans as well (check the powerlifting forum for tips).

Best of luck bro!

[xUNFORGIV3Nx]

^^^ Well Canadian im stickin to HIT strictly & eatin like hell............ Ill keep it posted.........

xUNFORGIV3Nx

[taiboxa]

unexpectedly my new training regiment is working AMAZINGLY WELL.. for first time in years im getting some nice gains... i truely thought it would be overtraining but the split has shown promise.

u kan find it in my lil training log.. yes just spreading the love dont mind me.

[xUNFORGIV3Nx]

No problem Tai..... might check ur progresss over time & might follow in your footsteps after my HIT & soon after DC.........

xUNFORGIV3Nx

[xUNFORGIV3Nx]

Well dudes i wont be able to get on here much for the next few months(maybe once a week)....I gota cancel my internet to save some money for a while...... But i will be gettin on once a week & my friends to keep U posted on my HIT progress & soon after i finish the 2 six week cycles i should have my internet back & runnin.........

xUNFORGIV3Nx