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- Thread starter Sub-Zero
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jh1
New member
Bro... here's all the info you need to game about 60lbs of mass in the next 18 months:
http://www.livevideo.com/video/B681A6F7AA4D4077A2A98AD60A84048B/bodybuilding-vlog-1.aspx
http://www.livevideo.com/video/B681A6F7AA4D4077A2A98AD60A84048B/bodybuilding-vlog-1.aspx
solidspine
New member
Sounds like food to have after a joint
true story.
Nathan
New member
I posted this 4 day/week routine somehwere else recently:
Day 1:
free-weight squats - 4 sets (5-12 reps)
Leg extensions - 4 sets (8-12 reps)
BB srugs - 3 sets (8-12 reps)
Upright rows - 3 sets (8-12)
Standing calf raises - 3 sets (12-20 reps)
Seated calf raises - 3 sets (12-20)
Day 2:
Flat BB bench - 4 sets (4-12 reps)
Incline DB press - 3 sets (8-12)
Cable cross-overs - 3 sets (8-12)
Seated DB biceps curls - 4 sets (6-12 reps)
Standing BB biceps curls - 3 sets (8-12 reps)
Forearm BB curls - 3 sets (8-12)
Day 3: Off
Day 4:
Deadlifts - 3-4 sets (4-10 reps)
Wide-grip chins (bodyweight) - 4 sets (as many as you can do each set) NOTE - Build the wide-grip chins up and do as many as you can over 2-3 sets for the first littel while and then finish with a couple sets of wide-grip pulldowns
Close-grip cable pulls - 3 sets (8-12 reps)
Skullcrushers - 4 sets (8-12 reps)
Cable pressdowns - 3 sets (8-12 reps)
Day 5: Off
Day 6:
BB shoulder press - 3-4 sets (6-12 reps)
DB lateral raises - 3 sets (8-12)
Cable rear delts - 3 sets (8-12)
Lying DB hamstring curls - 4 sets
Seated machine hamstring curls - 4 sets
Day 7: Off
I would make it a 5 day/week routine and add in on the extra day some lighter stuff for your weak bodyparts. So, let's say it's shoulders and quads, throw in two other exercises for each of them, use a moderate weight, and focus on form and getting blood into the muscles. That works for me to bring up bodyparts.
Focus on one or two bodyparts at a time. And don't forget about progressive resistance with the squats, deads and all your pressing movements (GL reminded me of this recently). Add a little more weight each week. Do it. And don't back off until you can do the same reps you were doing but with a weight that is 10lbs heavier.
Day 1:
free-weight squats - 4 sets (5-12 reps)
Leg extensions - 4 sets (8-12 reps)
BB srugs - 3 sets (8-12 reps)
Upright rows - 3 sets (8-12)
Standing calf raises - 3 sets (12-20 reps)
Seated calf raises - 3 sets (12-20)
Day 2:
Flat BB bench - 4 sets (4-12 reps)
Incline DB press - 3 sets (8-12)
Cable cross-overs - 3 sets (8-12)
Seated DB biceps curls - 4 sets (6-12 reps)
Standing BB biceps curls - 3 sets (8-12 reps)
Forearm BB curls - 3 sets (8-12)
Day 3: Off
Day 4:
Deadlifts - 3-4 sets (4-10 reps)
Wide-grip chins (bodyweight) - 4 sets (as many as you can do each set) NOTE - Build the wide-grip chins up and do as many as you can over 2-3 sets for the first littel while and then finish with a couple sets of wide-grip pulldowns
Close-grip cable pulls - 3 sets (8-12 reps)
Skullcrushers - 4 sets (8-12 reps)
Cable pressdowns - 3 sets (8-12 reps)
Day 5: Off
Day 6:
BB shoulder press - 3-4 sets (6-12 reps)
DB lateral raises - 3 sets (8-12)
Cable rear delts - 3 sets (8-12)
Lying DB hamstring curls - 4 sets
Seated machine hamstring curls - 4 sets
Day 7: Off
I would make it a 5 day/week routine and add in on the extra day some lighter stuff for your weak bodyparts. So, let's say it's shoulders and quads, throw in two other exercises for each of them, use a moderate weight, and focus on form and getting blood into the muscles. That works for me to bring up bodyparts.
Focus on one or two bodyparts at a time. And don't forget about progressive resistance with the squats, deads and all your pressing movements (GL reminded me of this recently). Add a little more weight each week. Do it. And don't back off until you can do the same reps you were doing but with a weight that is 10lbs heavier.
theoak01
New member
sub if your training is in check then being big enough and lean enough is a diet issue,what is your diet like?
www.fitday.com is free and will help you track what you eat daily
www.fitday.com is free and will help you track what you eat daily
jackangel
New member
i don't know if any of this is remotely reasonable. granted, some of us aren't reasonable, but wtf do you say to a kid who is only fucking 19 and depressed about this in particular? motherfucking snap out of it. at 19, nathan was a skinny cu nt. lol at being bummed because you're not ready for roids...as a freshman.
also, be advised that this bastard is always taking the piss...shouldn't take him seriously.
also, be advised that this bastard is always taking the piss...shouldn't take him seriously.
jackangel
New member
i am eating like a straight fucking pig this week. remember all the finer points we were discussing on the other site, nate? haha, not so important when you're eating legendary amounts of junk. but hey, i'll get back on track next week. i want my lifts to go back up a bit first.
Nathan
New member
lol. Right no dude. You need to try to do 3-4 weeks of one, then 3-4 weeks of the other with a week at maintenance in between. You still get to eat like you want more or less, it just is better for maintaining less bodyfat when punctuated - and also not going too crazy nutso either way.
I honestly start to feel constantly full after a few weeks of it and when I cut back on the calories my body welcomes it for the first couple weeks. I get hungry after that but it seriously doesn't feel like dieting for the first few weeks. I say go with this for the next couple weeks then try cutting back. Just do the heavy deads, squats and presses and you'll gain size and strength with it, which will make losing the bf easier.
I honestly start to feel constantly full after a few weeks of it and when I cut back on the calories my body welcomes it for the first couple weeks. I get hungry after that but it seriously doesn't feel like dieting for the first few weeks. I say go with this for the next couple weeks then try cutting back. Just do the heavy deads, squats and presses and you'll gain size and strength with it, which will make losing the bf easier.
Post up your current diet and workout and we'll see if it could use tweaking.
And how long have you been lifting with no breaks?
And how long have you been lifting with no breaks?
needtogetaas
New member
lmfao sweat burn bro sweat......jh1 said:
dead_reggin_storage_fashi
New member
just drink more and be more of the alpha male. you are in college size doesnt get much pussy. being Alpha and at the right place and time
i can only get into the gym 4 days per week, i started goin to failure and pushing my maxes everytime i lifted for over 2 months and stared to crash so i backed off alot and started with low(ish) weight and am giving my body a chance to deload and build back up to the higher weights againgonelifting said:
right now im getting it really simple
sunday:
incline bb bench
flat db bench
upright rows
abs
tuesday:
deadlift
tbar chest supported rows
weighted pullups
calves
(gunna start doing alot of hypers here, i think my lowerback is a weakness even tho my dead is pretty good)
thursday:
flat barbell bench
standing or seated military
tricep extensions of some sort
abs
friday:
squats
bent over bb rows
latpulldowns
gunna ad hypers in
curls
5'7 at 195ish, my pic is in my profile,jerkbox said:
i eat liek every 2-3 hours, either a chicken breast with 2 pzz wheatbread with extra fiber,
anpb peanutbutter sammiches
i just recently cut out all dairy cause i think im lactose intolerant
sometimes roastbeef sammiches to get iin some good beefs
alot of eggs, hardboiled ones
SublimeZM said:
195 at 5'7 is big dude, and I don't see a tremendous amount of fat there.
keep eating like a horse, add some shakes in there. add in some creatine supps, glutamine peptides maybe. wake up in the middle of the night and eat a sandwich. Find every way to inject good calories into your diet.
Maybe switch up your program. Though, i like your program, it's similar to a DFHT program, you should look into the load/unload theory behind that.
I don't really know what to tell you. I can understand wanting to take it to the next level, I think a person should be at least 25 before using gear, but that's just my opinion.
clen isn't going to do anything dramatic for you.
there's my 2 cents
you're pretty big, for a little bitch. man, if i could give you one thing, it would be patience. you're already bigger than 90% of the pantloads in chat, so take comfort in that. the best measure of success in weight training, is consistency. no lapses, or unnecessary lay-offs. just keep plugging away. sustain that productive training. i see nothing wrong with your routine or choice of exercises....
jerkbox said:
the only supps i pretty much take is whey occasionally and vit c and multi vitamines.
i dont wanna do creatine or anything like that cause i feel like ill be too tempted to keep doing it forever or just go to steroids
whats a good list of supps i should take
this'll be the biggest hurdle you face. you don't think you're doing enough or making enough progress. i'm telling you you are. if you start up on drugs, there will be a time when you have to stop. and when that time comes, you will be even more depressed. and possibly crash so bad that you wind up much smaller than you think you are now. and don't fuck with clen. that shit is for whacked out broads who want to fit in a brides maid dress. you're doing everything right, right now bro. don't go doubting yourself.
take that energy and put it towards planning a solid diet and having you r next plan of attack or workout all laid out. bodybuilding/lifting is science, i don't care what fucko wants to argue that. and it deserves reseach if you want success from it. cardio is cool, but don't go and create too big of a deficit for your self. nothing wrong with the running and cardio, but just remember it will slow the gains down a tad.SublimeZM said:
Yarg!
Platinum Membership gift from THE BOMB SQUAD!
probably not what you're looking for, but this is what i do:
run 1 mile
shrugs 2x8-10
incline hammer strength bp 2x8-10
dips -25
pullups - till 25
t bar rows 2x8-10
pushpress 2x8
squats2x8-10
wall sits 3x-20 seconds, right after each set of squats
Sldl 2x8-10
bb curls 2x8-10
rope curls -till -25-30
in a circuit
run 1 mile
sprint 100m x 6-7
this is just for wrestling
run 1 mile
shrugs 2x8-10
incline hammer strength bp 2x8-10
dips -25
pullups - till 25
t bar rows 2x8-10
pushpress 2x8
squats2x8-10
wall sits 3x-20 seconds, right after each set of squats
Sldl 2x8-10
bb curls 2x8-10
rope curls -till -25-30
in a circuit
run 1 mile
sprint 100m x 6-7
this is just for wrestling
dead_reggin_storage_fashi
New member
JUST juice you post on a steroid board
when in rome does as a roman
when in rome does as a roman
jh1 said:
Yeah, choose one for now.
I do the same thing as you, by going to failure and pushing my maxes for a while until I'm burned out. Then I back off and start over again. You may just not have backed off 'deloaded' enough this time around. You do seem to be doing all the other stuff right. Also remember it comes in waves. It can never be a straight up progress. Hang in there, keep plugging away and it'll come. (as long as you're doing it right, which you are)
and...
You may want to look into a split other than twice a week for each bodypart. Have you tried once a week? or split it up into 3 days, but lift 4 days a week. or Just keep it to 3 days a week.
M/W/F workout #1/2/3 ...repeat next Monday...
or
M/T/Th/F workout #1/2/3/(#1 again on Friday) #2 on Monday etc...
That will give you more rest time in between bodyparts.
SublimeZM said:
not many supps are worth the money they cost but here's what I feel are effective and worth it.
protein - this is a must. you should be drinking some quality protein everyday, not just occasionally. after every work out. and if you are looking to gain some serious mass, you should be drinking this shit 2 or 3 or more times a day. Protein factory is awesome...they have stuff for all price levels, and you can customize. Otherwise,Optimum nutrition is cheap. This is the easiest way to get more quality calories.
creatine - a good creatine supp, or creatine mixed with other shit like NO-XPLODE. Back in the day it was just regular creatine monohydrate (and that was effective) these days it's creatine ethyl ester and creatine malate, etc. NO-XPLODE is what I use, but there's other similar shit. It's farily cheap.
Glutamine Peptides - pricey though. You can get this shit in protein powders or add your own.
flax or fish oil - healthy fat, great way to add more calories
jh1
New member
jerkbox said:
^^^^^
Right on. Exactly my feelings.
Protein, Creatine, BCAA's, and Healthy Fats....
Only sups worth spending money on.
Of course if your goal is to cut BF, then there are things worth investing in for that... Clen, T3... pick your poisons. But for daily sups, that's the list - that's it.
And.. if you haven't used creatine... at least try it out...wtf? Why are you so worried about it? Seriously.
jh1 said:
Yep, creatine will put some weight on you, whether it's water or muscle, or whatever... but enough weight to put you over the sticking point with your lifts. That may be what you need right now to get you over the hump.
Honestly, I wouldn't do those other supps yet, except for protein and MAYBE fats. If you're not getting the fats you need in your diet, then go for it, but the other supps can come later. You still have a long way to go before jumping on that train. IMO. Save your money for now.
Also, keep an eye out on your rep scheme. If you're always doing 4-6 reps, then it may be time for a change.
This is all common knowledge, but worth noting. We tend to forget the basics sometimes. Not talking down to you, bro.
Punk!
jk
don't do clen.
it's not what people think it is. it's a bronchodilator. here, read this:SublimeZM said:
http://en.wikipedia.org/wiki/Clenbuterol
SublimeZM said:
no.
I'm gonna bash your head in you little fuckshit. there's plenty of solid advice on this thread. btu I guess it's not what you want to hear.
you said you wanna get big. or do you want to cut? pick one. you can't have it both ways. now pick one and go do it.
jh1
New member
HumanTarget said:
LOL WTF?
Its a fuggin CNS stimulant... it's been used as a brochoilator - that' doesn't exclude it as usefull for fat loss...
I don't get what you are trying to say.
SubZ - I do not get fatigued on Clen - but you HAVE to take a crap load of Taurine along with it and T3 or else yeah you will. Shakes - go away after the first 4 days or so - for me.
Headaches? Not for this guy...
Anyway.... yeah do your research before you dive in, I have BigAndy's clen / t3 FAQ if you get serious.
day 1 chest
push ups 3 sets of 25
machine chest press 3 sets of 10-15
decline bench 4 sets 10-15
incline DB press 3 sets 8-12
weighted dips or cable crossover 4 set @ 15-25 reps
day 2 back
chin ups 3 sets till failure
dead lifts 5 sets 8-15 reps
bent over rows 4 sets 10-15 reps
DB rows 3 sets 10-12 reps
day 3 bi's / tri's
behind the head DB press 5 sets at 25-50 reps
tricep push down straight bar 4 sets 15-25 reps
tricep push down reverse grip 4 sets 12-15 reps
* barbell curls 21's @ 3 sets or 4 sets at 10-12 reps
hammer curls 4 sets at 6-10 reps
concentration db curls 3 sets at 10-12 reps
chin ups till failure 3 sets
day 4 off
day 5 legs
squats 5 sets at 10-25 reps
leg press 5 sets 10-15 reps
leg extension 4 sets 15-25 reps
calf raises 5 sets at 50 reps
day 6 shoulders
DB shoulder press 4 sets 8-12 reps
DB or barbell shrugs 10-12 reps
upright rows 4 sets 10-15 reps
plate raises 4 sets 20 reps
day 7 off
push ups 3 sets of 25
machine chest press 3 sets of 10-15
decline bench 4 sets 10-15
incline DB press 3 sets 8-12
weighted dips or cable crossover 4 set @ 15-25 reps
day 2 back
chin ups 3 sets till failure
dead lifts 5 sets 8-15 reps
bent over rows 4 sets 10-15 reps
DB rows 3 sets 10-12 reps
day 3 bi's / tri's
behind the head DB press 5 sets at 25-50 reps
tricep push down straight bar 4 sets 15-25 reps
tricep push down reverse grip 4 sets 12-15 reps
* barbell curls 21's @ 3 sets or 4 sets at 10-12 reps
hammer curls 4 sets at 6-10 reps
concentration db curls 3 sets at 10-12 reps
chin ups till failure 3 sets
day 4 off
day 5 legs
squats 5 sets at 10-25 reps
leg press 5 sets 10-15 reps
leg extension 4 sets 15-25 reps
calf raises 5 sets at 50 reps
day 6 shoulders
DB shoulder press 4 sets 8-12 reps
DB or barbell shrugs 10-12 reps
upright rows 4 sets 10-15 reps
plate raises 4 sets 20 reps
day 7 off
ok so clen by itself for a natural guy is a nono.jh1 said:
i kept askin gabout clen cause i think ican get it pretty easy and wanna know if i should, but i guess not
jerkbox: i wanan get big and lean, i should probably cut, iv never cut before except for intense cardio sessions like during wrestling season,....then start bulking again
jh1
New member
SublimeZM said:
Bro.. ur confused.
T3 isn't an anabolic either. No clen will not cause muscle loss without T3 - what I was saying is that if you don't use T4 @ at least 12.5mg ED then you will be TIRED... not that you will loose muscle.
Look broley... ur a big fuggin dood. Props to you, you obviously have good genetics.
Here's the thing... my preference is to be cut - I know some peeps couldn't care less about being cut - but at your age, being cut fucking rocks. Chicks don't give two fucks about size, they want cut and love cut, will suck ur dick for cut.. everything.
Cut is where it is at.
Now.. there are gonna be a whole bunch of muscle freak girls that show up and disagree - disregard them - they don't represent the hawt little club bunnies that you and I want to stick our cocks in. They represent a very small minority of muscle stalkers that hang out on EF to find rediculously huge muscle guys.
Your body is either Anabolic or it's Catabolic... make up your mind. Whenever you loose weight, you will looose SOME muscle with it - you can control that by eating clean, working out, keeping your protein intake really high, using the right compounds in the right amounts etc - but there is no way to avoid loosing some LBM when you are trying to cut.
Get over it, Get cut, Get sucked.
jh1 said:
i know i will lose some muscle cutting, but people are saying no clen, and i wanna know why that is.
i can live through a 2 week clen cycle from hell of getting not alot of sleep and being shakey to lose some bf%s. i can drink taurine before workouts and find ways to motivate myself for those two weeks.
if thats the only reason why they say not to then thats not a big deal, im just wondering the other reasons
jh1
New member
SublimeZM said:
I sleep like a baby on clen... just don't take it after Noon.
Shakres go away.
You'll need more than one two cycle of it though.
I have no idea why peeps say not to take clen bro... same as the government saying not to take Ephedra... I am sure there are reasons, some of them good, some of them exaggerated....
I haven't heard of any that stopped me...
string_bean00
New member
jh1 said:
My only reason is that ephederine makes me feel like god, while clen just makes me feel 'wired' but not god like
as for fat loss I'm sure clen is superior but I like to enjoy my drugs
dead_reggin_storage_fashi
New member
just fucking juice already
1-4 dbol 25 mg ED
1-10 500 mg of test
.5 mg of liquid-dex ED or EOD
some PCT
take 10 weeks
do another 10 weeks of gear
add some deca and winstrol and some test
1-4 dbol 25 mg ED
1-10 500 mg of test
.5 mg of liquid-dex ED or EOD
some PCT
take 10 weeks
do another 10 weeks of gear
add some deca and winstrol and some test
GoldenDelicious
New member
sublime i spent 5 years in uni trying to get big as a natural. the closest i got was getting to about 200lbs, and in truth, i looked strong, but bloated. unless youre on roids, getting big and lean in that timeframe is hard as hell.
if i was as lean then as i am now, i wouldnt be "that guy that works out", i would be "that guy that girls masturbate over"
i say drop your carbs, pump your chewy protein sources, work out with greater intensity and lean out like hell. in days you cant make gym, do shoulders and abs in the dorm, or run.
i cant explain how awesome you feel when youre at a party or something, looking like you stepped out of a Girlfriend magazine, and having EVERY girl in the room make eyes at you
just do it. shut up, and do it.
oh and jh1 clen is a cns stimulant. it stimulates the part of the csn (sympathetic nervous system) that opens up your airways, makes your pupils dialate, your heart beat faster, releases nutrients into your blood, and increases muscle contractility. ive never tired it, but probably would have, if i hadnt used dnp
cheers
if i was as lean then as i am now, i wouldnt be "that guy that works out", i would be "that guy that girls masturbate over"
i say drop your carbs, pump your chewy protein sources, work out with greater intensity and lean out like hell. in days you cant make gym, do shoulders and abs in the dorm, or run.
i cant explain how awesome you feel when youre at a party or something, looking like you stepped out of a Girlfriend magazine, and having EVERY girl in the room make eyes at you
just do it. shut up, and do it.
oh and jh1 clen is a cns stimulant. it stimulates the part of the csn (sympathetic nervous system) that opens up your airways, makes your pupils dialate, your heart beat faster, releases nutrients into your blood, and increases muscle contractility. ive never tired it, but probably would have, if i hadnt used dnp
cheers
GoldenDelicious
New member
you will lose SOME muscle and strength, but that will be offset by 1) looking a shitload better 2) looking a shitload bigger becsue all your muscles/veins pop out 3) your power to weight ration will go through the roof (200lb guy benching 330 = common. 165lb guy benching 330 = wtf that guys strong as shit)SublimeZM said:
the key is to drop calories, drop carbs (hard.) and pump chewy protein sources, like lean meatballs, lean chicken, lean steak etc. if you have to eat rice or something, switch to basmati rice (20% carbs compared to 80% as per standard long grain rice) and start making salad and sauteed vegetables something you eat with almost every meal
99% of college guys are either skinny non gym runts (mostly asian) or bloated guys trying to get big. if youre ripped, you run AMOK and have to learn to juggle girlfriends
trust me, half my current girls are in college LOL
sometimes guys they know from uni come along to the table im at, and i make eye contact. they leave LOL
You said you never dieted before and want to know if you should take clen.
Will clen work? Yes.
IMO you should diet first and see if it works for you or not. Take clen in extreme cases. It's almost like saying "I've never lifted before, should I take test? Will test work? Yes.
Will clen work? Yes.
Should you take test on the first day of lifting? Probably not.
Should you take clen on the first day of dieting? Probably not.
Will clen work? Yes.
IMO you should diet first and see if it works for you or not. Take clen in extreme cases. It's almost like saying "I've never lifted before, should I take test? Will test work? Yes.
Will clen work? Yes.
Should you take test on the first day of lifting? Probably not.
Should you take clen on the first day of dieting? Probably not.
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