Gym Help

[RADAR]

I was hoping to take a look at what you cooked up RADAR ,but cant follow that link

Its just a pm i sent to another member via pm,you can't read it ,or do you need me to break it down better?

 

[foggel]

Cheers Radar but I cant open that link either, its saying 'Invalid'

Scott

 

[zedhed]

Do a search for HST (hypertrophic stimulation training)on Google. I think you will have a lot of progression following the setup.

DAYAM one sweet avi bro!

 

[RADAR]

dang! it works for me....ok, heres a copy paste of the layout


Break the exercises down into push/pull method


lets say monday (push)

Bench press

Here how all exercises work,warm up ,add weight that you can do 20-maybe 30 reps,then add more you should be able to do at least 20 reps,now we start adding 5 lbs to each side train to failure, add another 5 to each side repeat, keep adding until you reach a 2 rep max.after that remove 30lbs rep to failure,then remover 5lbs again from each side ,your reps going down you should try to exceed the total you did going up,This is where a training log comes in handy by the time you get to the weight you did 20-30 reps at the start you should be exhausted,you should have done a number 0f 12-15 sets.

Smaller muscles such as tris and Bis will need no more than a total of 8-10 sets done like the above.

So on push day ,you will do

Bench press

Tricep extensions,

Shoulder press


Tues will be pull day exercises done the same way

Lat pull down

seated rows


Bicept curls

the next day is a semi rest day nothing but abs

Leg raises

Crunches

sit ups

Your total reps should reach 500


Thursday


Squats 15 sets as above

Leg curls 12 sets

calf raises 10 sets

later to shock calves get a weight belt and chain and a 45lb plate and do 100 reps for calves,if you have to pause thats ok but no longer than 15 seconds,do this twice.

after you have advanced heres a site to help you switch up your routines



Exercise & Muscle Directory




and for the diet



http://www.elitefitness.com/forum/an...ad-712503.html



any questions ? you know how to contact me.
_________________

 

[C0LUMB0]

dang! it works for me....ok, heres a copy paste of the layout


Break the exercises down into push/pull method


lets say monday (push)

Bench press

Here how all exercises work,warm up ,add weight that you can do 20-maybe 30 reps,then add more you should be able to do at least 20 reps,now we start adding 5 lbs to each side train to failure, add another 5 to each side repeat, keep adding until you reach a 2 rep max.after that remove 30lbs rep to failure,then remover 5lbs again from each side ,your reps going down you should try to exceed the total you did going up,This is where a training log comes in handy by the time you get to the weight you did 20-30 reps at the start you should be exhausted,you should have done a number 0f 12-15 sets.

Smaller muscles such as tris and Bis will need no more than a total of 8-10 sets done like the above.

So on push day ,you will do

Bench press

Tricep extensions,

Shoulder press


Tues will be pull day exercises done the same way

Lat pull down

seated rows


Bicept curls

the next day is a semi rest day nothing but abs

Leg raises

Crunches

sit ups

Your total reps should reach 500


Thursday


Squats 15 sets as above

Leg curls 12 sets

calf raises 10 sets

later to shock calves get a weight belt and chain and a 45lb plate and do 100 reps for calves,if you have to pause thats ok but no longer than 15 seconds,do this twice.

after you have advanced heres a site to help you switch up your routines



Exercise & Muscle Directory




and for the diet



http://www.elitefitness.com/forum/an...ad-712503.html



any questions ? you know how to contact me.
_________________

Bingo ! thanks... i couldnt open the link.

 

[zedhed]

Cool!
There you go OP.
Radar set you up and now its up to you.
Do that plan and do your diet and keep up on here and all will be well with you!