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Making gains naturally....
- Thread starter Tytan
- Start date
s8nlilhlpr2
New member
if you CAN'T make gains without juicing, you have no right to touch it. I mean honestly, how hard is it to eat plenty, rest, and train properly? There are plenty of routines in the training sticky, none of which came out of a "muscle mag" or from "this big guy at my gym".....
solarclimax
New member
s8nlilhlpr2 said:
Calm down man he was only asking.
Tytan, alot of people on this, and many outher forums (including myself) make gains naturally. What s8n said was good advice, even if he didnt have to scream about it.
well,sir, I squandered much time with the weights on and off for a few years...because I was using a muscle-group split mentality..frankly, I realize in hindsight how retarded that was/is. but, how could I know when I was just following what I saw others doing and wutnot?
rest doesn't mean a good night's sleep, either...it might mean taking a week off if you've been at it for 5+ weeks straight pretty intensely...
but, if you include compound exercises such as the squat/deadlift/presses/chin-ups/rows as staples in your routine and limit isolation exercises to a very minimal role (20% or less maybe?) in each and every work-out, AND foucus on progression you should make steady gains.
also...
any split-based routine that makes any sense to me these days is either a push/pull or upper/lower...and, of course, without splitting a full-body routine is always solid. years down the road when the mass has been built, it might make sense for a little more concentration on isolation/muscle group (routine)exercises to chisel out a certain look.
anyway, gains without being on the 'juice' for people with average genetics or worse are not automatic...people fumble around with working out 5+days a week and doing muscle-split routines or don't focus on progression and then burn-out...mostly, though, if some key fundamentals are followed, gains can and should be steadily realized by about everyone.
rest doesn't mean a good night's sleep, either...it might mean taking a week off if you've been at it for 5+ weeks straight pretty intensely...
but, if you include compound exercises such as the squat/deadlift/presses/chin-ups/rows as staples in your routine and limit isolation exercises to a very minimal role (20% or less maybe?) in each and every work-out, AND foucus on progression you should make steady gains.
also...
any split-based routine that makes any sense to me these days is either a push/pull or upper/lower...and, of course, without splitting a full-body routine is always solid. years down the road when the mass has been built, it might make sense for a little more concentration on isolation/muscle group (routine)exercises to chisel out a certain look.
anyway, gains without being on the 'juice' for people with average genetics or worse are not automatic...people fumble around with working out 5+days a week and doing muscle-split routines or don't focus on progression and then burn-out...mostly, though, if some key fundamentals are followed, gains can and should be steadily realized by about everyone.
Tytan
New member
I`ve made good gains, but I`ve hit the wall and was kinda just looking for some different ideas to get to the next level w/o all the supps and such. I`ve been involved in the industry for a number of years and I know not to follow those muscle mag routines. I simply wanted to look at some other schedules to help me over the hump. I know what works for one doesn`t work for all, therefore I started this in hopes of finding and trying some new ideas out. Sorry if I didn`t make that clear. Raise up of me.
B
BigboyAl
Guest
take in 1000cals more than normal and do the same lift twice a week one for reps (5x10) one for strength (4x6).. you will grow and be much stronger...
I personally cannot imagine having to ask for routines when there are soooo sooo many to choose from and can be found online...Especially without providing some context as far as your goals, schedule, etc...
But, with that said, if you would welcome a challenge and haven't tried this one yet, the 20-rep squat routine is kickass.
But, with that said, if you would welcome a challenge and haven't tried this one yet, the 20-rep squat routine is kickass.
Tytan said:
ChinkNasty
New member
this has worked well for me:
day 1: heavy back squat (5x3 + 2x7) / power shrugs (4x7) / glenn pendlay barbell rows (3x5)
day 2: heavy barbell bench (5x5) / Behind-the-neck push press (3x5) / weighted dips (3x5)
day 3: OFF (or HIIT, heavy bag, etc. depending on how you feel)
day 4: dynamic back squats (5x5) - 70% of 1 RM / deadlifts or power cleans alternate each week (5x5) / wide grip pullups (BWx4x7)
day 5: flat barbell bench or incline barbell bench (4x7) / weighted dips (3x5) / random arm exercises is necessary
day 6: OFF
day 7: OFF
Make sure you are taking down at least 1 g protein / bodyweight, but even more importantly taking in at least 3500 - 4000 calories per day. I have never juiced have always had good gains/body composition.
day 1: heavy back squat (5x3 + 2x7) / power shrugs (4x7) / glenn pendlay barbell rows (3x5)
day 2: heavy barbell bench (5x5) / Behind-the-neck push press (3x5) / weighted dips (3x5)
day 3: OFF (or HIIT, heavy bag, etc. depending on how you feel)
day 4: dynamic back squats (5x5) - 70% of 1 RM / deadlifts or power cleans alternate each week (5x5) / wide grip pullups (BWx4x7)
day 5: flat barbell bench or incline barbell bench (4x7) / weighted dips (3x5) / random arm exercises is necessary
day 6: OFF
day 7: OFF
Make sure you are taking down at least 1 g protein / bodyweight, but even more importantly taking in at least 3500 - 4000 calories per day. I have never juiced have always had good gains/body composition.
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BigboyAl
Guest
If you work out hard and take in 1000cals per day excess you will be bigger and stronger with minimal fat gain...
I wouldnt recommend an exact cal intake because everyone is different i need 3,500 cals just to hold 225 body weight. If the guy weights 240 he will need 4000cals to hold that weight. A safe bet is to log your cal intake for a week. Get a good scale and determine your average body weight. Then add 1000cals over your normal for 3 months and you'll put on 5-15lbs. Thats a fact, hard gainer or not!! Its actually that simple. The trick is in forcing yourself to get those cals in. Some days its hard. You have to work at it like anything else.
I wouldnt recommend an exact cal intake because everyone is different i need 3,500 cals just to hold 225 body weight. If the guy weights 240 he will need 4000cals to hold that weight. A safe bet is to log your cal intake for a week. Get a good scale and determine your average body weight. Then add 1000cals over your normal for 3 months and you'll put on 5-15lbs. Thats a fact, hard gainer or not!! Its actually that simple. The trick is in forcing yourself to get those cals in. Some days its hard. You have to work at it like anything else.
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