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Making gains naturally....
- Thread starter Tytan
- Start date
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.
B
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.
