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2006/10/14, 01:05 AM
i am really trainig to become a bodybuilder but i read in another post that a powerlifting style will give you considerable muscle gains. Can someone give me an example of a full routine for going to the gym four days a week. As of this week I started using the freetrainer's muscle mass program, but do you think a powerlifting routine would work better?
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/14, 03:56 AM
look at westside template, it's a 4 day a week program...
I prefer a non-westside 2-3 day program....there are a lot of good programs....5x5, 3x3...mix..etc..
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2006/10/15, 12:07 AM
i dont really understand it. Does it mean to do only bench one day for example? So your only doing one excerise for one muscle each day? If so how long. Also, how many reps and how many sets. Say my max bench is 200 and my max sqaut is 300. How much weight should i use for each? Also, you didn't fully answer my first post. There were other questions included.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/15, 09:03 AM
Read Westside template posted in the stickies...it has lay out of what you would do...although as a complete beginner you may want to try something more simple...you may also want to find t-nation.com article 'westside for skinny bastards' by dave tate
yes powerlifting in general is very effective at building muscle and strength....
in general if you want muscle gains then it will be as much about nutrition as lifting weights...
I suggest to use a simplified approach of lifting heavy with big compound lifts....let me give you an example...
Mon:
Squats 5x5
Lunges 3x5
Calf Raises 3x5
Weighted crunches/sit ups 3x5
Wed:
Standing Military Press or Push Press 5x5
Bench Variation 3x5
Weighted(if necessary) Dips 2x5
Weighted Russian Twists 5x5
Fri:
Deadlifts 5x5
Bent Over Rows 3x5
Weighted(if necessary)Chin Ups 2x5
Straight Leg Raises 5x15
above all EAT MORE....but do so cleanly....no junk....dont drink anything except protein shakes, water, tea, coffee(with nothing else, except milk).....instead eat more carbs...eat more healthy fats....eat more protein....check out nutrition forum on this site for some ideas...
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2006/10/15, 05:51 PM
im not a complete beginner, I have been working out for about 3 years and 1.1 years seriously. Right now I'm 15, 5'9" and 160 when i started out 1.1 years ago, I weighed 118. I read FLEX magazines beacuse I have a monthly subscription. I do eat healthy as well. No chips, cookies, cake, ice-cream,etc. i try to meet my daily requirements. I probably take 180 grams of protein a day at the moment and about 300 carbs. I am going to get casein protein so i can take more daily. I am also going to buy creatine to increase my gains. How much casein protein do you recommend I take before going to sleep and how long before I go to sleep should i take it?
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/16, 12:35 AM
well next thing you need to do is not read flex....
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/10/16, 01:09 AM
yea Flex workouts are garbage....designed for the steroid using pro bodybuilders....even then there are considerably better workouts those bodybuilders can do to get results....
no offense dude but what u did @12-13 was probably far from optimal training...
but yea Flex and those other bodybuilding mags are garbage....they have some decent nutrition advice but the workouts are horrible....
get about 1g per lb of protein and 2g per lb of complex carbs...and about 0.5g per lb of healthy fats....
also when setsxreps are listed.....use weight where you can just barely do the prescribed reps...whether you start with less weight and increase to a weight u can just barely do for given reps or use same weight throughout....is up to you....you'll have to experiment a bit ...start lighter and keep pushing the weight....once you can do all sets for given reps bump up the weight by 5lb ..etc...make sure to go full range of motion....FULL SQUATs....FULL BENCH...etc...no partial bs...
I would wait on using creatine...you're still young...wait till oyou had 3-5 serious years of training....dont start before 18....you still have got a ton of natural potential in you....dont fall into the hype....it's not a magic supp ...
good luck dude
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2006/10/16, 02:21 PM
i never said i use the workouts from flex. I used them once for maybe a month and they idn't do anything. I usually do watever works best for me or watever i feel the most. Also, If you re-read my first post you will see that I said "As of this week I started using the freetrainer's muscle mass program." This is my second week into it. Also, when I workout I always use maximum weight for the amount of reps specified. If i do a few reps and find it feels too light i will add weight and continue the set. Everytime, I go to the gym I try to do more weight on each excercise than the last I did that excercise. I also have another question now. I read In FLEX that some bodybuilder does light weight on curls. He said he goes to 70 max on barbell because otherwise you are using your other muscles to curl the weight. He also said that when he brings the weight up he curls his wrist as he flexes his biceps to pump out more blood. Then on the way down he gradually uncurls his wrists. Does this sound like a good approach or should i continue to go heavy on curls? I always keep my back straight when doing curls no matter how heavy the weight. Be sure to read evrerything I said in this post carefully.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/16, 04:33 PM
"I don't use workouts from flex. They don't do anything."
"This bodybuilder in flex said..."
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Iron and chalk.
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2006/10/16, 11:04 PM
can anyone else respond? Lets get one thing straight, I am using the FREETRAINERS 4 day workout plan which is a 12 Week Mass Program. In the first week of suing it i already gained two pounds. Its great. I'll report back to you on my gains and weight increases for the second week soon.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/16, 11:05 PM
sorry when i said "suing" i meant using. i can't type one freakin post without making a mistake.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/17, 03:06 PM
lol:):big_smile::laugh:
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/17, 05:08 PM
I didnt say which plan you were using. I could give a rats ass. But you ask a stupid question you get a smart ass answer.
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Iron and chalk.
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2006/10/17, 06:32 PM
Do heavy pull ups/chin ups to work your biceps....strap some weight to yourself if u can do mroe than 5....
Yes if you want a strict curl then you must reduce weight...how much specific weight is used depends on the person...also like I said dont put too much faith in bodybuilders from Flex or similar type Mags most dont know anything about the body and use terms which have little to do with actual anatomy, physiology, etc of the body....also strict curls and isolation lifts in general are more a part of bodybuilding not strength training....
Like I said try using one of the programs from t-nation.com
there are top strength coaches posting there...tate, cressey, waterbury,defranco, poliquin, etc....each guy has a different approach but they all use sound methods of creating programs....use search function there....
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2006/10/17, 07:45 PM
thanks a lot menace. are biceps secondary muscles in pull ups and chinups? Also, I know pull ups are for lats but what are chin ups for? Also, I want strength but I also want mass. Im 160 right now and i wanna reach at least 205, no matter how long it takes.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/17, 07:52 PM
Watch it in, guys. Keep it civil, or shut up...
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Michael
That which does not kill me... would probably kill you.
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2006/10/17, 10:47 PM
lol rev8ball. I don't know what wrestler125's probelm is.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/18, 02:18 PM
i think he said what his problem was... wrestler is a very smart guy but doesnt put up with crap...
look over on t-nation as Menace said, there is a lot of good information going on there. Waterbury designs some full-body stuff, obviously there is a lot of westside being used and other programs, just pick one a stick to it and bust your balls.
like has been said before, a person with the crappiest program who puts forth the most effort is going to make more gains than the guy with the "perfect" program and no intensity...
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2006/10/18, 03:10 PM
ok since you said perfect workout you brought soemthing to mind. This is my workout:
Monday-Legs and calves
Squats- Sets:5 Reps:15,12,6,5,4
Seated Upright Leg Presses- Sets:4 Reps:14,12,10,8
Seated Calf Raises- Sets:4 Reps:20,10,10,10
Standing Calf Raises- Sets:4 Reps: 20,20,10,10
Lying Leg Curls- Sets:4 Reps:15,10,8,6
Wednesday-Shoulders and Triceps
Dumbell Presses- Sets:4 Reps:20,8,6,4
Military Presses- Sets:4 Reps:12,8,6,4
Standing Lateral Raises- Sets:4 Reps:20,14,12,10
Close-grip bench press- Sets:4 Reps:16,8,6,4
Skull Crushers- Sets:4 Reps:12,8,6,4
Thursday-Back and Biceps
Deadlifts- Sets:4 Reps:20,8,6,4
Bent over Barbell Rows- Sets:4 Reps:20,8,6,4
Standing Barbell Curl- Sets:4 Reps:12,8,6,4
Standing Dumbell Curl- Sets:4 Reps:12,8,6,4
Saturday- Chest
Incline Barbell Press- Sets:4 Reps:12,6,5,4
Flat Dumbell Presses- Sets:4 Reps:12,6,5,4
Cable Crossovers- Sets:4 Reps:12,6,5,4
I think this is good but im not sure. Can you copy and paste it and take out or add in anything for me that will give me better workouts? I'm gonna start doing chin-ups and pull-ups on bcak/bicep day like menace said.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/18, 03:54 PM
In reading your profile you seem to be very concerned with biceps. You might want to lose that mentality. There are so many things I would change about that workout. Did you take any of the advice above and visit T-nation?? If not take a look at their total body routines and stick to the big compound movements. I would replace: Seated Leg Presses, Lying Leg Curls, Standing Lat Raises, Curls - just for starters. Visit T-nation and you will see what the other members have been talking about.
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Life is a lesson. You will learn it when you are gone.
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2006/10/18, 06:49 PM
You can take advice given or you can do what you want to do.....part of one's success is not only asking for advice but actually taking that advice and utilizing it to one's benefit...you seem to be missing that part....we tell yuo something...you come back with a counteroffer.....we're not in negotiation....
you dont have the experience to make sound programs...so why not look at programs designed by top pros in the game on t-nation?....your workouts are just variants of some Flex workouts....
coolnatedawg is right...however the best results will come from the best program by a guy who puts in max effort.....it's not one or the other...you need BOTH...if you're a serious lifter....
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2006/10/18, 08:48 PM
I told you in the chat room today to listen to the people here and what is your response? "hey man in one week I went from a 185lb squat to a 245lb squat", so i guess that means that you no longer need or want the help of us. SO take that and go.
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A journey begins with a single step.
7707mutt@freetrainers.com
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2006/10/18, 09:53 PM
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Quoting from menace3000:
coolnatedawg is right...however the best results will come from the best program by a guy who puts in max effort.....it's not one or the other...you need BOTH...if you're a serious lifter....
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that was kind of implied... but i think everyone got the jist of it.
find a good program, stick to it, and go balls out. dont keep switchign up just cuz you see something different... try a good program for a while and if its working, good, if its not, change it up a little bit. BUT BUST YOUR BALLS doing it. and dont use Flex, rock a T-nation program,
and for the love of god, dont go over there and post your picture and ask how you are doing, we will kill you in your sleep
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2006/10/19, 08:24 AM
60lb in 1 week ? umm can u be my personal trainer....lmao
gotta love all knowing 15 year olds...
I assume 185 is half squat and 245 is 1 inch squat/aka "look how strong i am"....but hey whatever works...
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2006/10/19, 08:34 AM
No he told me it was to just below paraell
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A journey begins with a single step.
7707mutt@freetrainers.com
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2006/10/20, 04:03 AM
something doesnt add up...how do you go from a 1 rm of 185 'just below parallel' to 245 1rm of 'just below parallel'....all in a timespan of 1 week....
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2006/10/21, 11:32 AM
i never said 1rm i was doing 5rm. lol anyway i had strong legs and i stopped doing them for a while so i didnt know i could do so much last week and now i found out this week that i could do more.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/21, 09:11 PM
its been my finding that 90% of squats "just below parallel" would earn immediate red lights for me. I like the IPF and USAPL definition of parallel. When in doubt, go lower.
You send me a picture of you hitting parallel, and I'll give my judging.
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Iron and chalk.
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2006/10/21, 11:59 PM
many people who say they hit parallel, often never do....havent seen 1 person in the last 6 months get to parallel in my gym...much less lower....freaking rediculous...
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2006/10/23, 02:51 AM
i video taped myself doing squats and then realized how far from parallel i was going. so i ended up having to take a lot of weight off and incorperate box squats to build up that weak area. was kind of a blow to the ego, but at least i know i'm doing real squats now.
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2006/10/23, 03:26 PM
a lot better for the knees too
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2006/10/23, 10:11 PM
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Quoting from adalos:
i video taped myself doing squats and then realized how far from parallel i was going.
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This is the case fairly often.
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Iron and chalk.
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2006/10/24, 12:04 AM
i did notice i have a great butt tho.
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2006/12/12, 02:26 PM
Try this:
Sunday: Dynamic Upper
Monday: Max effort lower
Tuesday: Recovery work for Max effort Lower
Wednesday: Max effort Upper
Thursday: Recovery work from Max effort upper
Friday: Dynamic Lower
Check out the sticky posts on each individual day now
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