HELLO PLZ GiVE ADViCE/CRiTiQUE

[FORTUNE]

Hello I have finally gotten what I believe to be a good training plan as well as really gotten my diet together.

First of all, I am up 21 lbs since Sept.2003, yet am still quite skinny

Stats:
Height: 6'3
Male
Age: 19
Weight: 156 lbs (lol) (used to be 135 lol)
Training 4 times a week since sept., trained 2 years previously but never with any real 'EF knowledge',pretty much dicking around so only mildly useful.

I have gone over this plan with needsize and he approves (and suggested) most of it, just wondering what everyone thought...

CHEST DAY
flat bench (3X8)
incline dumbell press (5X5)
incline flyes (3X8)
calves (seated and standing 3X12 each)

BACK / SHOULDERS DAY
deadlifts (5X5)
military press (3X10)
side laterals (<-is thjs the same as lat pulldown?)
chins ups (3X8)
cable rows (sitting with legs out in front) (5X5)
shrugs 3X15


ARM DAY
(bis)
standing barbell curls
incline dumbell curls (5X5)
preacher curls (5X5)

(tris)
close grip bench (3X10)
weighted dips (3X8)
skull crushers (3X10) <-still working on good form
tri 'pull downs' with a rope (3X10)


LEG DAY
(everything is fine here, i had another post on it, SQUAT SQUAT SQUAT calves also)


HAD SOME QUESTIONS:
what is the difference between my military press (dumbell right?) on back/shoulder day and incline dumbell press on chest day??? i realize one is inclined and one is not, but they seem so similar? should one be a heavier weight typically?

I take 2 whey protein shakes per day (this is the best method?) 1 IMMEDIATLY after an intense 1 hour workout, one later in the night....

On workout days i use dextrose with the shake AFTER WORKING OUT and with my shake later in the day? And do i cut the dextrose completly on days that i am not working out?(still eating the 2 protein shakes tho)

diet is very clean for the most part, at university so gotta stay away from the pizza and soda.......do eat burgers tho........diet is mainly:

tuna
lean chicken breasts
2% milk
lean deli meats
TONS of water 4 litres per day, spaced well
powerade and water during workouts
old cheese usually at night (slow digestion right? casein proteins better at night?)
beef stir fry's
variety of vegetables
1 tbsp of extra virgin olive oil daily
multivitamin daily
calcium & vitamin d tab daily
whey protein shakes (not sure when to use dextrose)
hamburgers, sandwiches, etc
4-5 fried eggs in the morning..(should i be having 6?)


I AM TRYING TO BULK, GOAL IS STILL 175 LEAN POUNDS (my 6pack is still rippedto fuck) BY MID-JUNE 2004. IT DEFINITLY SEEMS POSSIBLE AND MY OUTLOOK IS VERY POSITIVE WITH THE 21 LBS GAIN I HAVE ALREADY MADE.

SUPPLEMENTS I AM GETTING :

G-PLENISH
CREATINE

things i have noticed:

feeling very strong in my 'CORE' probably from doing deadlifts and squats? my back feels very strong, picking things up has become much easier, feels like i can fling things around, i can jump a LOT higher now (leg work?) and can dumbell curl 40 lbs for 4 or 5 reps quite comfortably on most days.

no shit i am still skinny but the EF transformation is underway...........any advice you can give me is extremely appreciated as I am here for the long run, have been reading this site and many others for 2-3 hours per day for more than a year now,shits starting to come together. i can only feel sorry for those people who have no clue what to do in a gym and will never find such a valuable resource as this.

thank you very much for your time.

 

[FORTUNE]

forgot to mention where could i insert a standing overhead press into my workouts....this is very useful for certain sports.

also not sure about all the reps mentioned above, you arent supposed to do more than 2 5X5's per day right, due to 'massive strain on the CNS'

thank you

 

[chewyxrage]

CHEST DAY
flat bench (3X8)
incline dumbell press (5X5)
incline flyes (3X8)
calves (seated and standing 3X12 each)

BACK / SHOULDERS DAY
deadlifts (5X5)
military press (3X10)
side laterals (<-is thjs the same as lat pulldown?)
chins ups (3X8)
cable rows (sitting with legs out in front) (5X5)
shrugs 3X15


ARM DAY
(bis)
standing barbell curls
incline dumbell curls (5X5)
preacher curls (5X5)

(tris)
close grip bench (3X10)
weighted dips (3X8)
skull crushers (3X10) <-still working on good form
tri 'pull downs' with a rope (3X10)

On Back/Shoulders day you have 2 5x5 exercises for the back, and none for shoulders. Why don't you do

Deadlifts - 5x5
Military Press (or standing overhead press)- 5x5

those are your two main movements for back/shoulders day. then use the other movements you listed as accessory work.

Likewise on Arm day, you have two 5x5 movements for biceps, which is not necessary and most likely will be overtraining.

Just do ONE 5x5 (i do standing barbell curls) and then use the other two exercises as 2x8-10 (or 3x8, whichever you like)

For triceps on arm day, you don't have a 5x5. You should do closed grip bench 5x5 and the other things you listed as higher rep accessory work.



The main idea is to do ONE 5x5 per bodypart, and then add 2-3 different exercises with higher reps, like 8-10.

Hope this helped.

 

[CobraUTAH]

Well it's good to see that I wasn't the only skinny ass guy at that age. I graduated high school at 135 and 6'1. I'm now 6'3" and 245. There are no real secrets to getting bigger and stronger. Over the years I've tried all sorts of training routines. Your doing the right thing by coming hear and learning all you can. Other than that just stick with it no matter what. The gains will come and things will change, but it will take a whole lot of time and effort on your part to make it happen. Good luck!

I didn't read your whole thread it was long but, I'd recommend getting in good shape and used to lifing for several months and then start using 5x5. Of all that I've tried it's by far my favorite.

 

[Tom Treutlein]

5x5 is certainly a promising routine. Just stick to it. Be consistent with both the routine and your diet. That's the key. If both are constantly focused on, you're set. Yes, there are variables like different rep-ranges, and people bring up static holds or rest-pause sets and such... doesn't matter. Just focus on the big stuff. You'll do great! Keep us posted.

 

[Debaser]

Eat more.

 

[Tom Treutlein]

Dextrose post-workout in your shake.

 

[young guns]

CHEST DAY
flat bench (3X8)
incline dumbell press (5X5)
incline flyes (3X8)
calves (seated and standing 3X12 each)

BACK / SHOULDERS DAY
deadlifts (5X5)
military press (3X10)
side laterals (<-is thjs the same as lat pulldown?)
chins ups (3X8)
cable rows (sitting with legs out in front) (5X5)
shrugs 3X15


ARM DAY
(bis)
standing barbell curls
incline dumbell curls (5X5)
preacher curls (5X5)

(tris)
close grip bench (3X10)
weighted dips (3X8)
skull crushers (3X10) <-still working on good form
tri 'pull downs' with a rope (3X10)

on chest day, are you doing flat bench at 3x8 before incline dbells at 5x5? if so you may wanna switch that around a bit. either do flat bench first 5x5, followed by incline dbell, OR do incline barbell first 5x5, followed by flat dbell press. you want the 5x5 exercise first, and you want the 5x5 to be the heavy, compound movement you are doing for that bodypart.

on back/shoulder day, you need a 5x5 exercise for shoulders, and not 2 5x5's for back. keep deadlifts at 5x5. do military press (or standing overhead press) 5x5 for shoulders. then cable rows only 3x8.

side laterals are not the same as lat pulldowns. side laterals are lateral raises - dbell at your side then raise your arm straight up til parallel with the floor, concentrating on turning your hand/arm slightly forward as if you were pouring something out of the dbell.

with the volume you are already doing for back/lats, you really don't need to add in lat pulldowns, unless you wanna replace chin ups with them.

for biceps, i would say do barbell curls 5x5, then the other 2 exercises at only 2x8.

for tris, you need a 5x5. either close grip bench or weighted dips would be best here. then the other 2 exercises 2x10 (or 3x10 if you feel you need the extra volume). drop one of the tri exercises, either skull crushers or rope pulldowns.

overall, i feel your volume is pretty high. you probably don't need to be doing 5x5, then 2 exercises of 3x8-10 for each bodypart. for large bodyparts, you may be better off doing 5x5, then 2 exercises 2x8-10. then smaller, such as bi's, tri's, delts, 5x5 and one more exercises 2x8-10. this would help prevent overtraining.

you know your body better than i do though. some people need alot of volume. so if you get results with have the extra sets/exercises go with that. if you aren't making progress or feel like your muscles are getting run down, DO NOT ADD. drop out some sets, or on the small muscle groups, drop an exercise.

 

[young guns]

its hard to give suggestions diet wise when you just post a list of foods you eat, and don't give a structured diet.

check out Mr.X's "Bulking Up: The Basics" diet. it should help you out.

http://www.massmonsters.net/showthread.php?s=&threadid=4001

 

[FORTUNE]

Thanks for all the advice, I have made some of those rep adjustments, but generally yes I can agree with the "bigger picture" idea that says to just keep on training hard and heavy, day in and day out, keep the diet on par, and get enough rest.

the small details are definitly important but i do think at this stage i will be more than happy to just put the mass on. really looking for arm size tho as my arms look skinny as shit, yet i can comfortably curl a 40lb dumbell for reps.

anyways, thanks, more advice is always appreciated

oh yeh another thing, i had this big fancy leg workout planned, went in there started with squats went heavy as fuckn could and deeper than i have ever gone with my skinny legs, after 5X8 i had trouble walking around, did not feel any ability/care to do other excecises......took a long break plenty of water did some stretching then heavy calves work , standing and seated, and left.

did not hit adductors or abductors or curls, and tried extensions but could barely move the bar.

squats done properly seem to cover a shitload of the leg work all at once, no?


thanks bros

 

[chewyxrage]

the small details are definitly important but i do think at this stage i will be more than happy to just put the mass on. really looking for arm size tho as my arms look skinny as shit, yet i can comfortably curl a 40lb dumbell for reps.


squats done properly seem to cover a shitload of the leg work all at once, no?

-it's hard to have big arms when your wingspan is so fucking long. I should know, have a 6'5 wingspan(rediculous!)

-Squats done properly will get you real good. If i want more quad work I do the leg press- for hammies stiff legged deadlifts-and train calves.

but if you are going hard and heavy on squats and you don't have the energy for the rest of the exercises, don't sweat it because they all get hit with squats alone

 

[FORTUNE]

6'5 bro that is a ridiculous wingspan!!
can you dunk on regulation bball nets? (how much difficulty?)

also relating to diet a quick question i love to eat pasta macoroni or spaghetti as well, obviously protein post workout but is there any optimal times for pasta consumption.

trying to get 5 huge meals in a day, probly would be better with 7 smaller ones.

thanks all.

 

[chewyxrage]

6'5 bro that is a ridiculous wingspan!!
can you dunk on regulation bball nets? (how much difficulty?)

also relating to diet a quick question i love to eat pasta macoroni or spaghetti as well, obviously protein post workout but is there any optimal times for pasta consumption.

trying to get 5 huge meals in a day, probly would be better with 7 smaller ones.

thanks all.

can dunk on a ten foot hoop with little difficulty....easier for me to dunk using 2 hands than one hand, being as I have a "broken" pinky on my right hand(healed but never set properly, no medical attention was paid to it) - makes it so I can't palm the ball.

for the pasta- i usually would eat something like this early in the day, around lunchtime- i try to get my carb meals in before my workout

 

[FORTUNE]

sounds good thanks for the advice

and dunking with little difficulty is FUCKING AWESOME