Please take a look fellas...

[New Jack]

Is it realistic for me to go from 6'0 200 to 220 in three months with this program. I haven't been on a serious program in like a year and a half. I'm 22 years old. I only eat twice a day. Plus I have never really done deadlifts. I used to be into lifting but now I'm a lazy fuck. I'm sick of it and now have a plan. I now plan on getting off my ass and doing this...

Mon.

Bench Press 3x5
Incline Bench Press 3x5
Flys 4x8
Lat Pull Downs 3x8
One Armed Rows 4x8
Seated Rows 4x8
Neck machine 4x5
Crunches

Tues.

Squats 3x5
Deads 3x5
Cleans 3x5
One legged curls 4x8
One legged extensions 4x8
Calve raises 4x8
Crunches

Weds.

Off

Thurs.

Miliatry Press 3x5
Lat raises 4x8
Upright Rows 4x8
Barbell Shrugs 5x8
Dumbell Shrugs 5x8
Standing flys 3x8
Neck machine 4x5
Crunches

Fri.

Standing barbell curls 3x8
Seated Inclined Dumbell Curls 3x8
Seated Inclined Hammer curls 3x8
Tricep pushdowns 3x8
Bench dips 4x25 (or to failure)
Closed grip bench press 3x5
Forearm curls 3x15
Reverse forearm curls 3x15
Crunches

Sat.

Off

Sun. Off

NO CARDIO, because I'm trying to get as bulked up as NATURALLY possible. I will be doing this program for six weeks. I will be changing my program every six weeks and I will be maxxing out on bench, squat, and deadlift every 3 months.

I will be eating 7 high calorie (including fast food) meals a day. I will be drinking 3 gallons of water non training days and 4 gallons training days (1 while I train). I will be alternating each week, what I do first, squats or deads. I will stretch before and after each workout.

I will average between 8-10 hours of sleep a night. I will be taking a multivitamin in the morning and I will be taking 20 g's of Twinlab Glutamine a day and 3 NLarge shakes a day. I will also be eating lots of chicken, tuna, nuts, fruit, potatoes, oatmeal, bread, peanut butter, steaks, fish, and also fast food. Also drinking alot of water, milk, OJ, and powerade. After doing this for 1 month, I will than start to take EAS Phosphagen for two months.

I plan on working out intensely and consistantly. Here are my questions.....

1) I am currently 22 yrs old, 6'0 200 lbs. with a little gut and decent size. Is it realistic for me to bulk up to 220 in just three months? I don't care if I'm not ripped or if I have a little fat, I just want to be bulked up. Is it possible for me to get to 220 in 3 months? Could I possibly weigh MORE than 220?

2) Will I make alot of gains on this program, I haven't been on a strict program in almost two years.

3) I used to be pretty decent sized but than got lazy. I see some stretch marks on my arms and legs from getting smaller. Is it possible that I have "muscle memory" and can get to that size once again?

4) Is it possible that my long layoff will help me instead of hurt me? Will my muscle receptors be fresh and charged and ready to blow up seeing that I haven't worked out and so long?

5) I have never really done deads and squats consistantly even when I was working out. Will these two lifts help my size a great deal?

6) Are the supplements I chose pretty good? Glutamine, multivitamin, and Nlarge and than after a month of working out I will add creatine to the mix. I will refuse to do steroids or pro hormones, nothing against them but I want to go natural.

Any replies would be greatly appreciated.

 

[genarr3]

You could probably put on 20lbs if you worked real hard at it. But don't expect it to be all muscle, or even most of it to be muscle. Putting on 20lbs of muscle naturally in 3 months is unrealistic, regardless of what workout routine you do.

 

[CytoMel]

Your eating and supplementation looks good. Your training could use change though. Check out the training programs at

www.elitefts.com

Basicly you will bench and squat two times a week each. You will get big and strong from the westside program, I did! Follow the guide and you will explode with strength!!

 

[b fold the truth]

You could gain 20lbs in 3 months just by increasing from 2-7 meals a day.

B True

 

[GRIMMER]

The amount of calories alone could put on 20. With the routine i think it could happen and put on some muscle. Give it a try anything is possible if you work hard enough. I think that te sqaut and deads alone will put five lbs on you in three months.

 

[bigokie]

If you are really interested in gaining weight, that doesn't seem like the best program. Although, like they said if you really increase your caloric intake, you will probably put on some weight in that time frame. There are better programs out there for quick and solid weight gains. But if you are set on that program, I would add one thing. Drink 1 gallon of milk every day and train HARD and you will gain that much weight in that time frame.

 

[New Jack]

How's my supplementation look? Multivitamins, glutamine, Nlarge with creatine added to the mix after one month of training.

Also, any other advice or thoughts on this program?

 

[New Jack]

Also, can anyone answer my 3) and 4) questions?

 

[Sebass67]

Ok.The norm for many people that i have heard layed off and than got back in again is that when they get back in usually they will go through a beginners stage again where they gain strength and size quicker. You may even gain more strength than you had before because of this overlap. I am not sure how long it will take however but it will be quicker than someone who has plateaued already.

 

[Arioch]

3) Yes.

4) Depends. If you were 220 or larger before, it is easier to get back there, yes. If not, welcome to the real world, where we all struggle to get bigger and stronger.

 

[aka-tapout]

here is my input bro
1)20 lbs of muscle in 3 months without aas(gear) is almost impossible could be done if you are a genetic freak but other than that i dont thick so
2)you can gain 20lbs,not all muscle, in 3 months if you eat a lot more at least 4 x per day no less and at least 220 grams of protein split up through out day
3)yes muscle has memory which will increase your gains quicker
4)your training program is quite extensive meaning there is a lot of training and i think being natural you will over train doing that much
5)dont do squats and deads on same day these are compound muscle movements and make the entire body grow
6)suppliments look ok but i believe the best creatine is cell tec by muscle tec 2 scoops 2 x per day

hope this helps

 

[New Jack]

Tap out, is there a training schedule you could suggest for me or could you tweek mine a little. I think mine looks good but I'm willing to take any advice I can get. I've been outta the iron game a while.

Also, what do you think of HIT routines. You know, lift twice a week, 1 exercise per body part. What are your thoughts on that?

 

[aka-tapout]

hit routine sounds like mike minzer training. i did that for a couple of years before going to power training. i went from 200 to 225 area on it. I would do 2 total work sets per exercise 2 exercises per body part with a total of 3-4 work sets per body part --it worked great for a while some more strentgh but more body building type workout.
i then had a bad neck injury and i did not train(just light play around) for 1 and 1/2 years. when i was able to train hard again i trained about 6 months then pl jay talked me into power lifting with him(i knew more than him at the time --hard to believe) and it got me big and strong.
so lets see if i can tweek yours a little--it looks pretty good but try this for 2 months and see how it works then change the things you dont like or feel is working for some thing you do

monday---chest/shoulders/tris
FLAT BENCH---warm ups then 5 to 6 work sets with rep range between 3-5 and last set high reps
INCLINE BENCH---every other week 2-3 sets in 8 rep range

FLOOR PRESSES(tris)--- on floor like a bench press when bring bar down rest elbows on floor then press do 4 sets 5 rep range
PUSH DOWNS----do 4- 6 sets in 10 rep range and do different grips(rope,straight bar and curved bar depending on what you have)

SIDE LATERAL RAISES---with dumb bells 2 sets in 10-15 rep range
FRONT LATERAL RAISES--done same
REAR LATERAL RAISES---done the same


wedensday----back/traps/bis
DEAD LIFTS OR PARTIAL DEADS---warm ups then 4-6 work sets--rotate every other week
SHRUGS---- bar or dumb bell 4 sets 6-12 rep range
PULL DOWNS---wide grip 4 sets 8 rep range
ROW--every other week to some kind of row (example -hammer row or bent over row)

CURLS--none in paticular just what ever kind you like 6 sets 6-10 rep range


friday---legs
SQUATS---nothing makes you bigger---do warm ups then 4-6 work sets 4-8 rep range
CURLS---2-3 sets 10 rep range

LEG PRESS--once a month dont squat and do leg press with 4-6 work sets with 6-12 rep range

i dont work calves since i started hitting legs like this they got bigger than when i did them


if you want to train 4 days a week(i usually only do 3 sometimes i do a fourth and do board presses) change wed-back day to teus and do boards on thurs.

thursday---board presses(make bench huge)
BOARD PRESSES---do 3 sets 3 board at 2-4 rep range then do 3 sets 4 board at 2-4 rep range then do 2 sets 5 board at 1-2 rep range then you can do final sets of reps on each board(5-4-3)


you can add or take some out depending on what you like but dont take out the bench/squat/ or deads as they are the basic exercises for growth and strength
also if you add 1 it adds more to you training which reduces your recovery ability
good luck--hope this helped

 

[powerlifterjay]

Hey Tapout my good buddy i beg to differ on knowing more about powerlifting at that time then me. Not saying you didnt knwo or anything but i was new and had researched web sites exercises and actually competed 3 times before we started training. I gave my leap into powerlifting a deep thought and lots of research. Something that everyone new needs to do. If you remeber i did exercises that ya'll went , "what the hell are these"? "what the hell do these do"?

I want to be strong. Period. I dont care about how big i am. Ya its cool and all , but if i could lift what i do right now 100% at 198lbs , you better believe i would do it in a second. When i refer back to my training i refer back to what i lifted. Not what i weighed. I am 100% powerlifter. Ya i screw around with this 20 inch arm barrier i wanna bust , but that is it.

 

[Arioch]

In regards to HIT, the competitors who succeed with it are few and far between. Even the few who use it seem only to use it as a "off season" sort of thing.

I do not know of anyone at the world level who trains this way, and only of one Master lifter (even older than me) who trains like this who has achieved national status.

Many of the functions of strength, such as CNS conditioning, skill training, sport specific strengthening, etc. are not addressed by HIT.

 

[dbolsandall]

As far as squatting and deadlifting on the same day. I like to do that 10weeks before a meet. it really pays off at a meet with that kind of conditioning. The first four weeks are brutal but you adapt and for me it pays off the day of the meet. I don't do it for more than 10 weeks because i tend to get overtrained at this point. 10 on and 10 with them split up. if your coming back from a layoff i would'nt do both on the same day, maybe after 12 weeks back of hard training you could do both on the same day. Keep it simple and intense. Size will follow strength. Be patient. quality takes time

 

[New Jack]

Well I also plan on eating pizza, burgers, burittos, wings, ice cream and other fast food. Also lots of pancakes and bacon. So that will probably help me put on some weight.

Also, do you guys think glutamine helps put on weight? Whenever I take it, I feel like I'm more solid and my muscles feel tighter and bigger.

 

[New Jack]

Thank you for all the replies, guys.