Biceps

[harris1986]

excellent purchasing there, the mrs and bank man must love you

 

[MTA99]

excellent purchasing there, the mrs and bank man must love you

I'm not sure one is enough to convey the amount of sarcasm we're supposed to read into that coming from you!!

 

[Styles]

A little friendly debate, and we all learn something about some of the members here.

I'd still be very interested to read your training routine harris1986, well only the weight training routine I'm quite interested to see what yours looks like, as I've seen most of the other people on here routines.

 

[Oakesy2001uk]

LA Muscle, Maximuscle, Norateen - names like that make me want to cry as it reminds me of how stupid I once was and how much money I wasted.


This is my account info from a supplement site, these figures are based on trade prices I paid, about 20% lower than what you'd normally pay online:

9794 29/11/2002 £75.82 Despatched
12733 10/02/2003 £51.43 Despatched
15445 01/04/2003 £25.17 Despatched
16481 21/04/2003 £52.52 Despatched
22062 18/07/2003 £69.19 Despatched
61863 22/08/2003 £50.14 Despatched
62357 01/09/2003 £43.86 Despatched
72392 24/02/2004 £35.66 Despatched
72811 01/03/2004 £61.02 Despatched
76950 26/04/2004 £82.41 Despatched

I reckon another £150 on top of that for bits and pieces bought elsewhere.

That's approx £650 in 17 months on supplements, a sickening waste and I wasn't even a big user of them

wow! how did you manage that!
Thats a lot of supps!

 

[harris1986]

A little friendly debate, and we all learn something about some of the members here.

I'd still be very interested to read your training routine harris1986, well only the weight training routine I'm quite interested to see what yours looks like, as I've seen most of the other people on here routines.

ok i'l stick mine up this afternoon

 

[Goatboy]

wow! how did you manage that!
Thats a lot of supps!

I've heard of people spending a heck of a lot more than that.

I can view all the orders, it was mostly on protein powders really. This was before the time where you could get the really cheap bulk deals that are around now.

Nowadays 5lb of whey will last me probably 3-4 months.

Most of that supplement money now ends up in the local butchers pockets.

 

[harris1986]

we currently have one of the "old school" bodybuilders at our gym who used to actually compete and i was chatting to him and he was telling me he was getting through about £250-£300 of supplements a week and around the same in food!

 

[harris1986]

ok guys the time has come as many have asked for my routine brace yourself, this is my current routine (note i change every month - month and a half or throw in a few weeks of supersets, dropsets, giant sets etc as to not get stale)

Day 1 : Legs (get it out the way early in the week )
Barbell Squat - 4sets of 6,10,12,12 reps
Leg Extension - 4sets of 8,10,10,12
Calf Raises (performed on a leg press) - 4sets of 10,10,12,15
Romanian Deadlifts - 4sets of 10,10,12,12

Day 2 : Triceps
45 Degree Skull crusher - 5sets of 12,8,10,10
Tricep Press Down (cable) - 3sets of 8,10,12
Close Grip bench press - 4sets of 8,8,10,12
Rope Press Downs (cable) - 3 sets of 8,10,10
Dumbell Kickback - 3 sets of 8,8,10

Day 3 : Back
Front Pull down or lat pull down (Cable) - 4sets of 8,8,12,12
Reverse grip bar bent over row - 4 sets of 6,8,10,12
T-Bar Row (cable) - 3sets of 6,10,12
Barbell Shrug - 4 sets of 12,10,8,6,
Straight arm pull down (cable) - 3 sets of 10,12,12

Day 4 : Shoulders
Bar Military Press - 4sets of 6,8,10,12
Dumbell press - 4 sets of 6,8,10,12
Upright row wide grip (cable) - 4sets of 8,8,12,12
Bent Over lateral raise (seated) - 3 sets of 12,12,15
Lateral Raise (standing) - 3sets of 6,12,12

Day 5 : Biceps
Barbell curl (Standing) - 4sets of 6,10,12,12
Dumbell Preacher curl - 4 sets of 8,10,10,12
Hammer Curl - 4 sets of 10,10,12,12
Reverse curl - 3sets of 8,10,12

Day 6 : Chest
Incline Barbell Press - 4sets of 12,12,10,8
Flat Dumbell Press - 4sets of 6,10,12,12
Seated Chest Press (machine) - 4sets of 6,8,8,10
Incline Flye - 4 sets of 10,10,12,12

 

[benjo plz.]

I'd be inclined to say not enough rest. What are your heavy lift weights?

 

[harris1986]

i train 4times so some of those i'm doing twice a day once in the morning before i start work then a diferent part after i finish! so 3 days rest spread out

on which particular exercise are you talking about for heavy lifts? i'm working to 90-95% on each of the rep ranges occasionally getting to failure

 

[Goatboy]

You do more sets for triceps than you do for hamstrings, quads and calves combined.

Words fail me.

 

[benjo plz.]

Your weights for flat bar press, squat, dumbell press, barbell curl and military press would be interesting to see...

 

[harris1986]

i'm fairly week on pressing exercises i'm stronger on pulling due to long leavers (being 6ft2) flat bar i do working sets dependant on rep range of around 75kg's, dumbells incline i'm doing with 30's, barbell curl using EZ bar is around 45kg's, squat between 100-110, and military is around 50-55kg's

*edit
goatboy you have to remember these are based on what my body responds to best, believe me i'm fully aware of the fact i do more for tri's than i do hamstrings but i find my legs respond better from not doing as much believe me my hams and glute's still ache (i have genetically very tight hamstrings anyway this is why i'm not looking to over train them)

 

[Oakesy2001uk]

looks like overtraining to me, but if you think its working then fair do's. Also just because something is or isn't aching does not mean you are/arent doing enough.

A mate of mine just see's no (very little) gains because he trains 5 or 6 days a week, one day for each body part he wants to do. this inevitably leeds to his legs being neglected and an unbalanced overtraining programme, with not enough rest in between.
Since switching to a 3 day split he has been getting much better results (admitadly only 2 weeks ago, but he has gained. I'm not saying switch to a 3 day splt, I'm just saying for the ammount of work you do, the legnth of time you have been doing it and the suppliments you take your progress dosent seem good to me, and there must be a reason for that, personally I'm not buying genetics.

I'm no expert so you can ignore me if you like, I'm not having a go, but I know if I did that much I would not have no girlfriend because she would never see me, I would be in the gym too much. I would not be able to motivate myself to spend that much time in the gym, and I wouldent gain anyway because I would be overtraining on the whole, but undertraining key area's.

As I say though If your happy then thats fine, carry on!

 

[Chong Warrior]

You do more sets for triceps than you do for hamstrings, quads and calves combined.

Words fail me.

harris1986 that's truly a shocking workout and you are overtraining and then some. Though if anything you're under training your legs but you say they respond to low stimulation... Anyone thinking of copying that?

I don't mean to sound like a know-it-all I'm really not but if that's the way you workout then you do not fully understand how to build muscle mass. Add to the fact you buy into Norateen and Maximuscle supplements.... you have a lot to learn. Think I'm being arsey, condecending?

I challenge you to post up, what you have in here, on a dedicated bodybuilding forum and I guarantee you it will get ripped to shreds by everyone. You won't find a single post that will support your choice in supplements or your routine.

Dumbell kickback's??? please can you explain your reasoning for doing these?

I can see now that you've indirectly answered my question about CHEK

 

[Chong Warrior]

Calling all old school gymrats; remember Cybergenics Infiniti 3000?
3000 calories per shake? Well i was on 7 meals a day AND a 3000 shake. And i still only weighed about 80kg, and that was about 13 years ago. I also trained 6 days per week and sensibly, and still i couldn't gain extra weight.
Lol, years later i found out that my training partner only gained weight cos the bugger had been on gear yet always denied it previously.

I used to swear by this stuff, it was about 60% sugar!! Though I think it was called Infiniti 1900 the one I used to get.

LA Muscle, Maximuscle, Norateen - names like that make me want to cry as it reminds me of how stupid I once was and how much money I wasted.


This is my account info from a supplement site, these figures are based on trade prices I paid, about 20% lower than what you'd normally pay online:

9794 29/11/2002 £75.82 Despatched
12733 10/02/2003 £51.43 Despatched
15445 01/04/2003 £25.17 Despatched
16481 21/04/2003 £52.52 Despatched
22062 18/07/2003 £69.19 Despatched
61863 22/08/2003 £50.14 Despatched
62357 01/09/2003 £43.86 Despatched
72392 24/02/2004 £35.66 Despatched
72811 01/03/2004 £61.02 Despatched
76950 26/04/2004 £82.41 Despatched

I reckon another £150 on top of that for bits and pieces bought elsewhere.

That's approx £650 in 17 months on supplements, a sickening waste and I wasn't even a big user of them

Great stuff we've all been there, why do we always have to learn the hard way??

 

[Banzai_Joe]

I used to swear by this stuff, it was about 60% sugar!! Though I think it was called Infiniti 1900 the one I used to get.

Great stuff we've all been there, why do we always have to learn the hard way??

Lol, yeah, as the old saying goes, "east like a horse" **** like a rhino!"

harris1986, i admire the fact that you posted your routine for all to comment/critique, but mate it needs a reality check, its way too unbalanced.
My first thought was "18 sets for triceps over 5 exercises?"
I'm also at a loss as to why you pyramid down in weight and up in reps for most of your sets, squats most of all Cos that indicates that you do your heaviest set first (even if warm, i'd still do intermediate sets before going heavy) Yet on some exercises you'll do one set pyramidding up and another going down. If you're thinking "to shock the muscles", well that aint the way.
If you can genuinely cast aside any hurt you may feel from our comments you may actually find some advice very helpful. You say this works for you, but it can't if you're not consuming enough calories to actually gain weight considering your workout routine and you're only 75kg. Eat more, much more, train less, far less, get a girlfriend and let her bounce around on you for a while.

Again, i applaud your balls for posting it, but now's the time to be open and honest with yourself and seek better advice than what you give yourself credit for.

 

[MTA99]

Harris you must be overtraining

If your diet is spot on with your nutrition knowledge yet you're not gaining much then its gotta be the training.

I totally understand the hard gainer arguement, I was there, 67kgs, 6ft and 21yrs old but i've been up to 90+kgs before now (what you might call "off-season spread") but if you get everything in place its not *that* hard! It might be harder than someone who's naturally muscular but if you're serious about it, and as a trainer you should be, there shouldn't be anything stopping you gaining, fast metabolism, genetics or otherwise.

In line with everyone else here, i don't mean this as a personal attack, just something to think about, maybe look again at your training and diet and see where improvements could be made or perhaps a new approach might be needed.

 

[A2Z]

harris

how long have you been training for? and what gains have you made?

 

[Chong Warrior]

......
Again, i applaud your balls for posting it, but now's the time to be open and honest with yourself and seek better advice than what you give yourself credit for.

Yeah it's hard on message boards to get yourself across properly when critising.

Hope you take all the comments for what they are Harris