workout plan for gaining ?

[purav91]

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 !!

[hawk14dl]

More rest. And eat more.

[marcus300]

what kind of training do you do?
reps, sets, poundage etc.

[Khazima]

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?

[purav91]

what kind of training do you do?
reps, sets, poundage etc.

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)

[purav91]

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?

i have been training for the last 3 years ! and wont 2x a week 3 on 1 off split be to much off cycle cause my recovery wont be that fast right !! or it should be okay if the diets in check ??

[marcus300]

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)

Are you gaining and building tissue every year from this routine?

[marcus300]

check out this thread it may help you understand a bit more http://forums.steroid.com/anabolic-l...ary%2A%2A.html

[purav91]

Are you gaining and building tissue every year from this routine?

I'm building tissue primarily ! Could you suggest a plan for me please ! Or should do 3 on 1 off day like khazima said !

[Khazima]

I'm building tissue primarily ! Could you suggest a plan for me please ! Or should do 3 on 1 off day like khazima said !

After so long of training your body needs more stimuli to continue to grow, thus hitting body parts twice a week will yield better results (in theory), you'll have to lower the volume each workout but the total volume should be a bit higher per body part.

[marcus300]

I'm building tissue primarily ! Could you suggest a plan for me please ! Or should do 3 on 1 off day like khazima said !

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.

[purav91]

After so long of training your body needs more stimuli to continue to grow, thus hitting body parts twice a week will yield better results (in theory), you'll have to lower the volume each workout but the total volume should be a bit higher per body part.

Thnk you ! I'll try this out then let's see how well it works for me !

[purav91]

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.

Thank you marcus ! and I'll surely go through the link as soon as I'm home !

[ScotchGuard02]

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.

[Docd187123]

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.

You cannot solely use the phosphagen system unless you're doing an all out sprint or a true 1RM. Anything less and you'll be using multiple metabolic pathways.

[purav91]

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.

thank you !! and il change my rep range a bit and increase the weights !! lets see how that works ! and thnk you for the compliment !!

[purav91]

You cannot solely use the phosphagen system unless you're doing an all out sprint or a true 1RM. Anything less and you'll be using multiple metabolic pathways.

what are your suggestion !! and what should i do !!

[purav91]

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 !

[motivated247]

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.

[Stosh_112]

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!

[Khazima]

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.

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.

[Khazima]

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!

This is great advice, the most progress I've seen is through focusing purely on big compounds, hard and heavy. Then maybe a little fluff work after all of that (some curls or some flyes etc)

[purav91]

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 !!

[purav91]

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!

yup concentrating on compound movements !! and a little isolation for arms ! :-p and the diet and rest is also sorted out 8 hrs off sleep and diet also checked in the diet seciton !!and will always stay hungry for more knowledge !! and thank you for helping out !!

[Khazima]

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 !!

Great to hear brother! Be careful with your surplus because even with complete newb gains you'd be lucky to put on 4lb of quality muscle in 4 weeks.

Try to stick with a daily surplus of 500, this will lead to roughly a pound of weight added a week.

[uhit]

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

[purav91]

Great to hear brother! Be careful with your surplus because even with complete newb gains you'd be lucky to put on 4lb of quality muscle in 4 weeks.

Try to stick with a daily surplus of 500, this will lead to roughly a pound of weight added a week.

yes yes daily surplus of 500 ! lets see where im after 12 weeks !