Gym Help

[foggel]

Story Guys,
I'm looking to get as much info as possible.

I started the gym approx 3 months ago. I'm 23 6'1 and weight about 88kg's
I'm not built ( anymore ) since i had to quit football 2 years ago and any muscle I had fell off, but I ain't a twig either.
Put on a few pounds on me belly and chest and i'm looking to build it up into muscle again.
Firstly, i'm wondering if any lads can prescribe a work out for 5 nights a week for my upper body?

Also, friend of mine is using Napoism. Anyone got any feedback regarding these as he tells me they work wonders for him on a 350mg dose per week.

Thanks Lads

Scott

 

[RADAR]

Story Guys,
I'm looking to get as much info as possible.

I started the gym approx 3 months ago. I'm 23 6'1 and weight about 88kg's
I'm not built ( anymore ) since i had to quit football 2 years ago and any muscle I had fell off, but I ain't a twig either.
Put on a few pounds on me belly and chest and i'm looking to build it up into muscle again.
Firstly, i'm wondering if any lads can prescribe a work out for 5 nights a week for my upper body?

Also, friend of mine is using Napoism. Anyone got any feedback regarding these as he tells me they work wonders for him on a 350mg dose per week.

Thanks Lads

Scott

I can give you a wicked workout plan and diet but i will not offer advice on enhancement compounds. Why? because you need a solid foundation before touching gear,you can't build rome on toothpicks!

 

[foggel]

I can give you a wicked workout plan and diet but i will not offer advice on enhancement compounds. Why? because you need a solid foundation before touching gear,you can't build rome on toothpicks!

Yeah well thats why I got on here in order to get as much advice as possible.. I ain't thin or anything, I gota few pounds to work with..

Would appreciate anything you have mate

 

[RADAR]

Yeah well thats why I got on here in order to get as much advice as possible.. I ain't thin or anything, I gota few pounds to work with..

Would appreciate anything you have mate

I'll lay you out a course that will give you a run for the money ,getting ready to sleep right now (its been a long night)so expect something tomorrow.

 

[foggel]

I'll lay you out a course that will give you a run for the money ,getting ready to sleep right now (its been a long night)so expect something tomorrow.

Cheers Mate

 

[foggel]

Guys, anybody got any workout plans they could send me? Radar>?

 

[satyricon1]

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

 

[CheapPinz]

yeah I agree. a solid workout needs to be followed religiously for quite a while before any hardcore supplements are appropriate.

 

[RADAR]

Guys, anybody got any workout plans they could send me? Radar>?

i never let my EF bro's down
http://www.elitefitness.com/forum/private.php?do=showpm&pmid=6661497

 

[C0LUMB0]

i never let my EF bro's down
http://www.elitefitness.com/forum/private.php?do=showpm&pmid=6661497

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

 

[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!