Revamp

Chong Warrior · 27 Jul 2007 at 22:20

You want to get bigger and add as much muscle as possible in the shortest amount of time?

Then put as much enrgy and effort as possible in your squats and deadlifts. Get the form right and lift BIG, then go home and eat BIG and rest BIG!

digitalwolf · 27 Jul 2007 at 22:28

I understand what you mean. My point is, it seems only my chest seems to get bigger.(upper body) Maybe because it's worked more than once?

My triceps. The muscle that makes your arms look big. Is only really worked on the V bar. Hence I have to use a silly ammount of KG to get the burn.

I did take your advice on the military press technique and it doesn't seem to work. I am going to drop the weight down and see if i can get the technique spot on. The dumbell shoulder press is great.

Deadlifting etc, I only see big lads doing. The more weedier type like me don't seem to do them for some reason and the same with squats.

I am tempted to change my 2 x 12 (later week) to 3 x 8 to see if I am actually progressing. Is this a good idea?

Chong Warrior · 27 Jul 2007 at 22:48

digitalwolf said:
My triceps. The muscle that makes your arms look big. Is only really worked on the V bar. Hence I have to use a silly ammount of KG to get the burn.

Bench press, all of them hit the triceps pretty hard. Dips are one of if not THE best tricep builder so not sure why you think only pushdowns are working your tri's :confused:

digitalwolf said:
Deadlifting etc, I only see big lads doing. The more weedier type like me don't seem to do them for some reason and the same with squats.

Read this quote back to yourself.... do you think there's a reason for this? I mean how did the big lads get big?

Weedy lads don't do them? maybe that's why they're w......

digitalwolf said:
I am tempted to change my 2 x 12 (later week) to 3 x 8 to see if I am actually progressing. Is this a good idea?

This thread has got messy and it's a little confusing. Can you post your current workout as you're currently doing it please, thanks

A2Z · 27 Jul 2007 at 22:55

might be an idea to also post your diet too if you are not gaining any weight

digitalwolf · 27 Jul 2007 at 23:06

Chong Warrior said:
Bench press, all of them hit the triceps pretty hard. Dips are one of if not THE best tricep builder so not sure why you think only pushdowns are working your tri's

Read this quote back to yourself.... do you think there's a reason for this? I mean how did the big lads get big?
Weedy lads don't do them? maybe that's why they're w......

This thread has got messy and it's a little confusing. Can you post your current workout as you're currently doing it please, thanks

Just typing my programme up now with weights I do etc.

I do wide grip dips not close. I really do feel my chest in this one but not really triceps as it should be close shouldn't it?

Should i do close on a thursday.

Morba · 27 Jul 2007 at 23:07

Chong Warrior said:
You want to get bigger and add as much muscle as possible in the shortest amount of time?

Then put as much enrgy and effort as possible in your squats and deadlifts. Get the form right and lift BIG, then go home and eat BIG and rest BIG!

I think ronnie coleman said it well...

"[size=-1]Everybody wants to be a bodybuilder, but don't nobody want to lift no heavy-ass weights"

[/size]

digitalwolf · 27 Jul 2007 at 23:14

I'm not bothered about lifting heavy weights tbh.

I could just do with a really simple programme that will get me back to how I was. Gaining muscle.

Morba · 27 Jul 2007 at 23:16

digitalwolf said:
I'm not bothered about lifting heavy weights tbh.

I could just do with a really simple programme that will get me back to how I was. Gaining muscle.

you do not want to do 2 of the best mass builders that you can possibly do?

digitalwolf · 27 Jul 2007 at 23:21

I'm not bothered about lifting heavy weights tbh. If i can see changes, i'll be more than happy to pile on the KG's.

I could just do with a really simple programme that will get me back to how I was. Gaining muscle.

Workout 1 (Monday) - Upper body
* Incline DB (DB) bench press 3x8 (2 x 10 @ 12kg) then 3 x 8 @ 16kg
* Barbell Row 3x8 (2x 10 @ 10kg) then 3 x8 25kg
* Wide-Grip Weighted Dips 3x8 (2x10 @ 30kg) then 20kg 3 x 8
* CG-PI Weighted Chins 3x8
* Military Press 3x8 (2x10 @ 15kg) 25kg

Thursday

* Incline DB press 2x12 ( 2 x10 @ 7kg) then 12kg
* Flat (DB) Bench press 2x12 ( 2 x10 @ 5kg) then 10kg
* Cable row 3x10 (2 x 10 @ 25kg) then 42.5kg
* Seated DB shoulder press 2x12 (2 x 10 @ 5kg) then 8kg
* V-Bar Pushdowns 2x12 (2 x 10 @ 25kg) then 50kg
* Barbell curl 3x10 ( 2 x10 @ 12kg) then 16kg

Thats all I have done for the past 2 weeks.

No saturday or tuesday.

Morba · 27 Jul 2007 at 23:23

no leg work :/

digitalwolf · 27 Jul 2007 at 23:25

Morba said:
no leg work :/

I was seeing if it actually made any difference in the gaining department.

None. Still 12 stone. Like just after easter.

I feel like i'm flushing £30 a month down the toilet as I have not gained any muscle for nearly 3 months.

digitalwolf · 27 Jul 2007 at 23:27

Is it worth adding close grip dips on Thursday? Oh and how do I keep my arms tucked in on this exercise, I remember having great difficulty in the past.

Morba · 27 Jul 2007 at 23:33

digitalwolf said:
Is it worth adding close grip dips on Thursday? Oh and how do I keep my arms tucked in on this exercise, I remember having great difficulty in the past.

if you are not gaining, add in some decent compound moves with some decent resistance - ie deadlifts and squats!
adding something for your triceps will not kickstart the growth period again.

digitalwolf · 27 Jul 2007 at 23:34

I did deadlifts and squats and I didnt gain anything. Isn't it meant to be 1lb a week?

Chong Warrior · 27 Jul 2007 at 23:36

That routine just won't work very well. You don't seem to understand the basics of how building muscle works. Lets see how many people agree with here.

I'm going to type out a very simple program. This program will make you bigger than the one you've done for the last 2 weeks. I'm going to omit any arm work on purpose yet this would give you bigger arms! (I say this just to prove a point about how muscle building works)

Monday - All 5x5
Squats
Bench Press
Chins

Wednesday - All 5x5
Deadlifts
Dips
Military Press

Friday - All 5x5
Squats
Inc DB Press
Bent Over Rows

This would be gruelling! I'm thinking maybe the Squats again on Friday would be too much? Maybe do Front Squats instead?

Anyway that doesn't matter, point is this is a far superior workout in regards to building muscle mass to how you have yours.... and it WILL give you bigger arms without any direct arm work

(providing the diet is right of course)

Morba · 27 Jul 2007 at 23:36

digitalwolf said:
I did deadlifts and squats and I didnt gain anything. Isn't it meant to be 1lb a week?

it can be 1lb a week, if done right. by done right i mean : diet, rest, exercise.

A2Z · 27 Jul 2007 at 23:48

digitalwolf said:
I was seeing if it actually made any difference in the gaining department.

None. Still 12 stone. Like just after easter.

I feel like i'm flushing £30 a month down the toilet as I have not gained any muscle for nearly 3 months.

oh dear

please post your diet up !

digitalwolf · 27 Jul 2007 at 23:49

That programme, being honest, is pretty much how it has been for about 8 weeks.

I'm being honest now.

Do I do 2 x 10 on that 5 x 5 workout?

What happens if I do gain on this 5 x 5? Are other exercises then added?

Chong Warrior · 27 Jul 2007 at 23:53

digitalwolf said:
That programme, being honest, is pretty much how it has been for about 8 weeks.

I'm being honest now.

Do I do 2 x 10 on that 5 x 5 workout?

What happens if I do gain on this 5 x 5? Are other exercises then added?

I'm not saying do that workout, just trying to make a point about building muscle. You HAVE to work very hard and use heavy compound exercises like squats, deadlifts, bench press, rows, chins, dips, etc

All the rest is just 'fluff'

digitalwolf · 27 Jul 2007 at 23:55

Oh right.

Should I add close dips to a Thurs?