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09-25-2014, 12:18 PM #1Junior Member
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workout plan for gaining ?
hey guys ,
stats
Age -24
Height -5'9
Weight - 170lbs
Bf % - 11 to 13
goals - to put on 20lbs natty !
this is my training
mon - back
tue - chest
wed - cardio and abs
thur - shoulders
fri - arms
sat - legs
sun - active rest (mma or swimming)
willing to make changes !!!
waiting for ur replies !!
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09-25-2014, 12:35 PM #2
More rest. And eat more.
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09-25-2014, 12:35 PM #3
what kind of training do you do?
reps, sets, poundage etc.
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09-25-2014, 07:03 PM #4
That's a standard bro split lol I'm a believer in training everything 2x a week with either a 3 on 1 off split, push pull legs or a well thought out program.
That's being said, once a week can work great for some, how long have you been training?
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09-26-2014, 03:10 AM #5Junior Member
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mon - back
Wide grip pull ups - 4 sets (15 to 10 reps)
Bent over dumbell row - 4 sets (15 , 12 , 10 , 8 reps ) (40 , 55 , 65 , 75 lbs)
Lat pull down wide grip - 3 sets (15 , 12 ,10 reps) (140 , 160 , 180 lbs)
lat pull down close grip - 2 sets ( 12 , 10 reps ) ( 180 , 200 lbs)
barbell shrugs - 5 sets (12 - 10 reps) ( 170 , 220 , 260 , 310 , 350 lbs)
bent over lateral flies - 3 sets (15 , 12 , 10 reps) ( 10 , 15 , 20 lbs)
back extension - 3 sets (15reps each ) (with 20lbs plate)
finisher close grip chin ups - 3 sets (12 - 10 reps)
tue - chest
incline bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 130 , 175 , 220 lbs )
flat bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 150 , 200 , 240 lbs )
incline dumbell press - 3 sets ( 15 , 10 , 8 reps ) (75 , 90 , 100 lbs )
decline dumbell press - 3 sets ( 15 , 10 , 8 reps ) ( 75 , 90 , 100 lbs )
decline bench press - 2 sets ( 10 , 6 reps ) ( 220 , 265 lbs )
incline flies - 3 sets ( 15 to 12 reps ) ( 20 , 30 , 35 lbs )
flat flies - 3 sets ( 15 to 12 reps ) ( 20 , 30 , 40 lbs )
finisher dips 3 sets till failure
wed - cardio and abs
thur - shoulders
over head bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 45 , 85 , 130 , 175 lbs )
over head dumbell press - 3 sets ( 15 , 10 , 8 reps ) ( 65 , 90 , 100 lbs )
front raises on cable machine - 3 sets ( 15 , 12 , 10 reps ) ( 40 , 50 , 60 lbs )
side dumbell raises - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 20 , 30 , 35 , 40 lbs )
upright rows on cable machine - 3 sets ( 12 , 10 , 8 reps ) ( 100 , 150 , 200 lbs )
finisher hand stand push ups 3sets
fri - arms
dips with weights in legs - 4 sets ( 15 to 12 reps ) ( 45 , 65 , 75 , 75 lbs )
close grip bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 130 , 175 , 195 lbs )
triceps push down - 3 sets ( 15 , 12 , 10 reps ) ( 200 , 240 , 260 lbs )
dumbell skull crushers - 3 sets ( 15 , 12 , 10 reps ) ( 30 , 35 , 40 lbs )
rope extensions - 3 sets ( 15 , 12 , 10 reps ) ( 60 , 80 , 100 lbs )
biceps barbell pulley curls - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )
dumbell curls - 3 sets ( 15 , 12 , 10 reps ) ( 30 , 35 , 45 lbs )
barbell preacher curl - 3 sets ( 12 , 10 , 8 reps ) ( 45 , 55 , 65 lbs )
dumbell hammer curls - 3 sets ( 15 , 12 , 10 reps ) ( 25 , 35 , 45 lbs )
sat - legs
leg extensions - 2 warm up sets ( 15 reps )
barbell squats - 5 sets ( 15 , 12 , 10 , 8 , 6 reps ) ( 90 , 140 , 180 , 220 , 260 lbs )
barbell lunges - 3 sets ( 15 , 12 , 10 reps ) ( 90 , 110 , 130 lbs )
leg press - 3 sets ( 12 , 10 , 8 reps ) ( 440 , 600 , 700 lbs )
standing calf raises - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )
lying reverse curl - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )
sun - active rest (mma or swimming)Last edited by purav91; 09-26-2014 at 03:59 AM.
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09-26-2014, 04:01 AM #6Junior Member
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09-26-2014, 04:20 AM #7
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09-26-2014, 04:21 AM #8
check out this thread it may help you understand a bit more http://forums.steroid.com/anabolic-l...ary%2A%2A.html
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09-26-2014, 05:45 AM #9Junior Member
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09-26-2014, 06:49 AM #10
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09-26-2014, 07:07 AM #11
No I am believer that HIT if done correctly will yield far better results but everyone is different and you have to try many different styles and see which one your body responds best to. I think training the body once per week is enough if you do it correctly in the first place. Please check out the link I provided it will give you the tools to seriously train to the extremes which will give you remarkable results.
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09-26-2014, 08:18 AM #12Junior Member
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09-26-2014, 08:24 AM #13Junior Member
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09-26-2014, 10:21 AM #14
I follow Marcus's routine of 1 body part, once per week. I've done a lot of training routines and 1 body part per week seems to work best for me. If you want to bulk, you're doing too many sets & reps. The general theory in bulking is to do heavy weights less reps. The goal is to use the Phosphagen energy system and not the Aerobic or Glycolysis energy system. Tear the muscles down without using too much overall energy. Your workout is awesome but is not ideal (theoretically) for bulking.
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09-26-2014, 10:43 AM #15Banned
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09-26-2014, 10:51 AM #16Junior Member
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09-26-2014, 10:52 AM #17Junior Member
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09-26-2014, 10:54 AM #18Junior Member
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i think il try 3 on 1 off for 6 weeks see the results and the next 6 weeks il try my same routine with lower reps and heavier weights !! and then i suppose i can decide which works best for me !
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11-08-2014, 02:07 AM #19New Member
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If i were you, training NATTY, which i have been doing, heavy deadlifts on your back day, this will increase your test and gh levels, as long as you sleep properly and eat right. compound is king.
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11-08-2014, 03:06 AM #20
All the training points make sense, but for natty, DIET and REST is 90% of the game for natty bulk. Hit ur major muscles with heavy low to medium reps. Utilize as many compound movements as u can, which with stimulate more muscle break down. Skipp the isolation exercises for a lil while and hit some heavy compounds. Add in some arm isolations later. If ur lifting heavy compound movements, u will work ur bis/tri/forearms. Glad to see u have the dedication and not afraid to ask questions. Its the guys that know it all end up injured and starting over. Good luck, and STAY HUNGRY!
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11-08-2014, 03:40 AM #21
The raise from working out isn't high enough to make a difference, and it's not long enough either.
Your test need to be raised substantially for a long period of time to get any real results. Doing Deadlifts on back day to have a test peak that day isn't even going to get your levels out of the normal range.
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11-08-2014, 03:42 AM #22
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11-08-2014, 12:51 PM #23Junior Member
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hey khazima i followed your routine of 3 on 1 off and dude got crazy gains off 11lbs in just 4weeks time (natty obvi) !! thanks a lot !! and marcus i tried ur workout also for a bit but i think 3 on 1 off just suited me better !! thanks a lot guys all the information helped a lot thank you !! special thanks to khazima and marcus !!
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11-08-2014, 12:55 PM #24Junior Member
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11-08-2014, 04:31 PM #25
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11-08-2014, 04:44 PM #26
Go take a look at marcus300's thread - http://forums.steroid.com/anabolic-l...ary%2A%2A.html - It has everything you need in it and much much much more.
But my own .02 cents is go with a full body workout 3x a week with 1x cardio session a week. a 5x5 program does this well (Squat, Deadlift, Bench, Overhead Press, Pull ups) and then add in any accessory lifts (preferbly core work)
EDIT: Didn't realize marcus posted link up ahead. My bad
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11-09-2014, 11:24 AM #27Junior Member
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