Progress

Skull · 30 Apr 2007 at 20:31

How tall are you and how much were you when you started out?

digitalwolf · 30 Apr 2007 at 21:50

Height 6ft 1

Weight 11'10lbs

BMI 21

Fat Index 17%

Weight before I started was just under 11st.

digitalwolf · 30 Apr 2007 at 22:52

Morba said:
Then you need to rethink your diet - 5/6 meals a day with quality carbs and proteins at the right times.
fuel your workouts better, pre workout shake and post work out shake and meal are essentials.

You will need to take a look at your routine, both the exercises and the rep range / amount of sets.
At a bare minimum, you should be doing these compounds:

Squats
Deadlifts
Bench press
Shoulder press
Lat pull down / chins
Bent over rows

Once you have these sorted, add in some isolation or other compounds:

Barbell curls
tricep dips / skull crushers
lat raises
SLDLs
Calf raises

There are loads of other exercises you can do, but i wouldnt worry too much about them for the moment

rep range 3x8 or 3x10 (dont forget some warm up sets).

If you are not eating well enough to help with the workout, you will not see the gains.

Sleep - make sure you have a good sleeping pattern
Alcohol - beer is bad for bulking :/

Have a good read of the gordyr thread, loads and loads of info in there.

Those compounds 3x's a week?

How much rest? 1 mins?

MTA99 · 30 Apr 2007 at 23:13

digitalwolf said:
Those compounds 3x's a week?

How much rest? 1 mins?

Depends, you could do an upper/lower body split or a push/pull/legs split. How many days a week do you usually train?

I wouldn't worry too much about getting a set amount of rest after heavy compound lifts. A minute after dead lifting today the stars had only just disappeared!! :eek:

Morba · 30 Apr 2007 at 23:36

MTA99 said:
I wouldn't worry too much about getting a set amount of rest after heavy compound lifts. A minute after dead lifting today the stars had only just disappeared!!

jesus! thats a blood pumping, head bursting way to build muscle

Morba · 30 Apr 2007 at 23:38

digitalwolf said:
It's a programme done by a proffessional........don't ask me

I'm starting to think that we should build a programme on here.....and then I put my JJB one in the bin

digitalwolf said:
Those compounds 3x's a week?

How much rest? 1 mins?

now you are thinking :]

those compounds split over 3 or 4 days would be great. 4 days would be excellent really, as you could mix it up a bit and hit bodyparts twice in a rolling 7 days.

MTA99 · 30 Apr 2007 at 23:55

Morba said:
jesus! thats a blood pumping, head bursting way to build muscle

Is there another way?!?! :confused:

digitalwolf · 1 May 2007 at 13:13

MTA99 said:
Depends, you could do an upper/lower body split or a push/pull/legs split. How many days a week do you usually train?

I wouldn't worry too much about getting a set amount of rest after heavy compound lifts. A minute after dead lifting today the stars had only just disappeared!!

I usually go to the gym 3x's a week.

Chong Warrior · 1 May 2007 at 13:22

Heavy compound lifts with low rest times melt fat off you better than anything else I know

digitalwolf · 1 May 2007 at 14:21

So basically I need a new program to fit around these.

Squats
Deadlifts
Bench press
Shoulder press
Lat pull down / chins
Bent over rows

Barbell curls
tricep dips / skull crushers
lat raises
SLDLs
Calf raises

Chest is a big must! Shoulders too.

Chong Warrior · 1 May 2007 at 14:33

I never really do bench press anymore, it's the most overrated exercise ever imho! Incline DB Press and Weighted Dips

bolger · 1 May 2007 at 14:33

digitalwolf said:
So basically I need a new program to fit around these.

Heres the full body workout im using just now (wish i had tried this before using P/P/L for 5 months

)

1
ATG Squats
Weighted Dips
1 Arm Dumbell Row
DB Upright Row
Inc Bench Press
Bicep work
Reverse Crunches

2
Deadlift
Decline Bench Press
Chins
Military press
V-Bar Pushdowns
Crunches

3 workouts a week, alternate each workout between 1 and 2.

digitalwolf · 1 May 2007 at 14:35

bolger said:
Heres the full body workout im using just now (wish i had tried this before using P/P/L for 5 months )

1
ATG Squats
Weighted Dips
1 arm dumbell row
DB Upright Row
Inc Bench Press
Bicep work
Reverse Crunches

2
Deadlift
Dec Bench Press
Chins
Military press
V-Bar Pushdowns
Crunches

3 workouts a week, alternate each workout between 1 and 2.

Ok, if I use that one i'll have to go and do some homework on those exercises lol.

Haven't heard of many of those.

Thanks anyway

Morba · 1 May 2007 at 19:58

Chong Warrior said:
I never really do bench press anymore, it's the most overrated exercise ever imho! Incline DB Press and Weighted Dips

sometimes i really could agree with you, hence why i generally spend more time with the dumbells myself!

bolger · 1 May 2007 at 20:02

digitalwolf said:
Ok, if I use that one i'll have to go and do some homework on those exercises lol.

Haven't heard of many of those.

digitalwolf · 1 May 2007 at 22:42

bolger said:
1
ATG Squats
http://www.abcbodybuilding.com/excercise/sqauts.htm

Weighted Dips
http://www.abcbodybuilding.com/excercise/dips.htm

1 arm dumbell row
http://www.abcbodybuilding.com/excercise/piconearmdumbellrows.htm

DB Upright Row
http://www.abcbodybuilding.com/excercise/upright rows.htm

Inc Bench Press
http://www.abcbodybuilding.com/excercise/barbell_incline_bench_press.htm

Bicep work
http://www.abcbodybuilding.com/excercise/hammercurls.htm

Reverse Crunches
http://www.abcbodybuilding.com/excercise/picREVERSE CRUNCHES.htm

2
Deadlift
http://www.abcbodybuilding.com/deadlift.htm

Dec Bench Press
http://www.abcbodybuilding.com/excercise/decline dumbell pressespic.htm

Chins
http://www.abcbodybuilding.com/excercise/CLOSEORMEDIUMGRIPPULLups.htm

Military press
http://www.abcbodybuilding.com/excercise/picmilitary press.htm

V-Bar Pushdowns
http://www.abcbodybuilding.com/exercise3/widegrippushdowns.htm

Crunches
http://www.abcbodybuilding.com/excercise/CRUNCHESpic1.htm

Excellent thanks.

Can you deadlift with barbells?

What weights do you reckon I try with these or is it basically give it a go?

All one mins rest?

3 sets at 10 reps?

Morba · 1 May 2007 at 22:49

digitalwolf said:
Excellent thanks.

Can you deadlift with barbells?

What weights do you reckon I try with these or is it basically give it a go?

All one mins rest?

3 sets at 10 reps?

never seen anyone deadlift with anything other than a barbell!
weight? start very light to get your form perfect, then start adding weight.

Styles · 1 May 2007 at 22:49

digitalwolf said:
Excellent thanks.

Can you deadlift with barbells?

What weights do you reckon I try with these or is it basically give it a go?

All one mins rest?

3 sets at 10 reps?

You deadlift with barbell.

Give it a go and see what you personally can do. Everyone is different but make sure you get your form PERFECT before heading up on the weights for deadlifts. They are a prime movement for injuring yourself so just be careful, I cannot stress that enough.

Give yourself about 90 seconds rest between each set and I personally wouldn't do anymore than 6 reps in each set of deads as any more and all I ever see is peoples form suffering.

Styles · 1 May 2007 at 22:50

Morba said:
never seen anyone deadlift with anything other than a barbell!
weight? start very light to get your form perfect, then start adding weight.

You sir, are a posting machine! Always in there helping people out straight away

Morba · 1 May 2007 at 22:54

S7yl3s said:
You sir, are a posting machine! Always in there helping people out straight away

i find that the case with quite a few people on this forum! we all good