Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.
You appear to be at a good starting place to bulk like a normal human being and not have to worry about what you eat too much.
[quote]trivium wrote:
You appear to be at a good starting place to bulk like a normal human being and not have to worry about what you eat too much.[/quote]
Thanks for the advice.
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-
[quote]Perho wrote:
[quote]trivium wrote:
You appear to be at a good starting place to bulk like a normal human being and not have to worry about what you eat too much.[/quote]
Thanks for the advice.[/quote]
What I mean is, you don’t appear to have the genetics of someone who needs to be real strict with their diet. Those people are almost at 20% bodyfat naturally when they start.
lots of lean proteins …
… 180g proteins
r u kidding?
[quote]GI4ARATA wrote:
lots of lean proteins …
… 180g proteins
r u kidding?[/quote]
Well im 150 lbs,that means like 68 kgs,and i know that to promote muscle gain i need 2g of protein/kg that means that i need almost 140g,180g arent enough?
you back looks pretty solid… but definately time to bulk
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?
[quote]trivium wrote:
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?[/quote]
I just want to gain as musch muscle as possible without too much fat.I dont like the term “bulk”, i just eat more cals but the same healthy food.
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?[/quote]
I just want to gain as musch muscle as possible without too much fat.I dont like the term “bulk”, i just eat more cals but the same healthy food.
[/quote]
Eating more calories than you are taking in is a bulk.
Where did you get your program from? Did you make it yourself?
Also, what are your goals? You gotta have a set goal. Like “I wanna be 180 lean by next year,” or “I want to bench press 300 lbs in 6 months,” etc.
Do you have strength goals? Are you just trying to look better? Are you trying to bodybuild some day? If you have BB or PL goals…Do you ever plan to compete?
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?[/quote]
I just want to gain as musch muscle as possible without too much fat.I dont like the term “bulk”, i just eat more cals but the same healthy food.
[/quote]
Eating more calories than you are taking in is a bulk.
Where did you get your program from? Did you make it yourself?
Also, what are your goals? You gotta have a set goal. Like “I wanna be 180 lean by next year,” or “I want to bench press 300 lbs in 6 months,” etc.
Do you have strength goals? Are you just trying to look better? Are you trying to bodybuild some day? If you have BB or PL goals…Do you ever plan to compete?[/quote]
Self program,did what fits best for me,my goals are like 180 pounds untill next year on my birthday (25 march) and as for my future plans i would love to compete in some amateur shows.
Forgot to mention my lifts at 150 lbs body weight: 225lbs Squats 12 reps
390lbs Leg Press 10 reps
180lbs Bench Press 10-12 reps
180lbs Deadlift 8-10
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?[/quote]
I just want to gain as musch muscle as possible without too much fat.I dont like the term “bulk”, i just eat more cals but the same healthy food.
[/quote]
Eating more calories than you are taking in is a bulk.
Where did you get your program from? Did you make it yourself?
Also, what are your goals? You gotta have a set goal. Like “I wanna be 180 lean by next year,” or “I want to bench press 300 lbs in 6 months,” etc.
Do you have strength goals? Are you just trying to look better? Are you trying to bodybuild some day? If you have BB or PL goals…Do you ever plan to compete?[/quote]
Self program,did what fits best for me,my goals are like 180 pounds untill next year on my birthday (25 march) and as for my future plans i would love to compete in some amateur shows.
Forgot to mention my lifts at 150 lbs body weight: 225lbs Squats 12 reps
390lbs Leg Press 10 reps
180lbs Bench Press 10-12 reps
180lbs Deadlift 8-10[/quote]
Do you know if your range of motion is full on those lifts?
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?[/quote]
I just want to gain as musch muscle as possible without too much fat.I dont like the term “bulk”, i just eat more cals but the same healthy food.
[/quote]
Eating more calories than you are taking in is a bulk.
Where did you get your program from? Did you make it yourself?
Also, what are your goals? You gotta have a set goal. Like “I wanna be 180 lean by next year,” or “I want to bench press 300 lbs in 6 months,” etc.
Do you have strength goals? Are you just trying to look better? Are you trying to bodybuild some day? If you have BB or PL goals…Do you ever plan to compete?[/quote]
Self program,did what fits best for me,my goals are like 180 pounds untill next year on my birthday (25 march) and as for my future plans i would love to compete in some amateur shows.
Forgot to mention my lifts at 150 lbs body weight: 225lbs Squats 12 reps
390lbs Leg Press 10 reps
180lbs Bench Press 10-12 reps
180lbs Deadlift 8-10[/quote]
Do you know if your range of motion is full on those lifts? [/quote]
Im very sure that the range is full on deadlifts,bench press and squats,not so sure about the leg ress.
[quote]Bauber wrote:
You have a good bone structure and overall look now time to add some mass to it as you already know. Ramp up the eating and play with it. Just watch your body and see how it reacts to certain levels of carbs and fat with respect to how you are looking in the mirror. Otherwise good job at getting lean bro.[/quote]
I agree with Bauber, you have a great start, excellent definition nice and lean, but now it is time for some mass. Keep up the good work!
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?[/quote]
I just want to gain as musch muscle as possible without too much fat.I dont like the term “bulk”, i just eat more cals but the same healthy food.
[/quote]
Eating more calories than you are taking in is a bulk.
Where did you get your program from? Did you make it yourself?
Also, what are your goals? You gotta have a set goal. Like “I wanna be 180 lean by next year,” or “I want to bench press 300 lbs in 6 months,” etc.
Do you have strength goals? Are you just trying to look better? Are you trying to bodybuild some day? If you have BB or PL goals…Do you ever plan to compete?[/quote]
Self program,did what fits best for me,my goals are like 180 pounds untill next year on my birthday (25 march) and as for my future plans i would love to compete in some amateur shows.
Forgot to mention my lifts at 150 lbs body weight: 225lbs Squats 12 reps
390lbs Leg Press 10 reps
180lbs Bench Press 10-12 reps
180lbs Deadlift 8-10[/quote]
Do you know if your range of motion is full on those lifts? [/quote]
Im very sure that the range is full on deadlifts,bench press and squats,not so sure about the leg ress.
[/quote]
Ok. I usually tell people to make sure they can perform the lifts first, but if you think you got that down, then I would say to eat a lot of good food. Don’t count calories. Just go by how you feel/look/weigh. Just eat a ton, and focus on getting stronger. If you are eating good food and lifting hard consistently, you will not get fat, and I think you will find the results you want. I would add pull ups to your program. Focus on getting stronger on your compound lifts though. You won’t find someone with a big bench who has no triceps. Use the isolation to get a pump after you kill the big lifts. You have a good start. Much better than where I started.
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?[/quote]
I just want to gain as musch muscle as possible without too much fat.I dont like the term “bulk”, i just eat more cals but the same healthy food.
[/quote]
Eating more calories than you are taking in is a bulk.
Where did you get your program from? Did you make it yourself?
Also, what are your goals? You gotta have a set goal. Like “I wanna be 180 lean by next year,” or “I want to bench press 300 lbs in 6 months,” etc.
Do you have strength goals? Are you just trying to look better? Are you trying to bodybuild some day? If you have BB or PL goals…Do you ever plan to compete?[/quote]
Self program,did what fits best for me,my goals are like 180 pounds untill next year on my birthday (25 march) and as for my future plans i would love to compete in some amateur shows.
Forgot to mention my lifts at 150 lbs body weight: 225lbs Squats 12 reps
390lbs Leg Press 10 reps
180lbs Bench Press 10-12 reps
180lbs Deadlift 8-10[/quote]
Do you know if your range of motion is full on those lifts? [/quote]
Im very sure that the range is full on deadlifts,bench press and squats,not so sure about the leg ress.
[/quote]
Ok. I usually tell people to make sure they can perform the lifts first, but if you think you got that down, then I would say to eat a lot of good food. Don’t count calories. Just go by how you feel/look/weigh. Just eat a ton, and focus on getting stronger. If you are eating good food and lifting hard consistently, you will not get fat, and I think you will find the results you want. I would add pull ups to your program. Focus on getting stronger on your compound lifts though. You won’t find someone with a big bench who has no triceps. Use the isolation to get a pump after you kill the big lifts. You have a good start. Much better than where I started.[/quote]
Ty a lot man,I will.
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]trivium wrote:
[quote]Perho wrote:
[quote]Perho wrote:
[quote]Jlabs wrote:
Your young so your metabolism is really fast and won’t slow down for a while. I would suggest listing your meals and your routine. I’m sure some dudes on here could help you tweak it. You have good body comp tho and will look scary once you get the weight up. What worked for me was creatine , total body and a modified version of GVT. Before that I used Strength training protocols like a 5/3/1. Don’t be afraid to switch up your rep ranges as well but do so in a educated fashion and keep a log so you know what works 4 u and what doesn’t.[/quote]
Well my workout is based on a 5 days routine Monday-Friday based 80 % on free weights:
Monday-Chest -Barbell Bench press 6x8-10(2 reps warm up)
-Barbell Incline Bench press 4x10
-Dumbell Decline Bench press 4x8-10
-Cable Crossover 4x10 or Dumbell crossover 4x8
Tuesday-Back&Calves -Wide Pull Up`s 6x10(2 reps warm up)
-Deadlift 4x10
-T-Bar rows 4x8-10
-Dumbell Rows 4x10
-Calf Raise On A Dumbbell 4x15
Wednesday-Shoulders& Traps -Millitary Press 6x8( 2 reps warmp up)
-Alternating Deltoid Raise 4x8
-Barbell Rear Delt Row 4x8
-Bent Over Low-Pulley Side Lateral 4x8
Thursday-Legs(+calves)- Squats 6x8-10( 2 reps warm up
- Leg Press 4x8-10
- Walking Dumbbell Lunge 4x16
- Leg extension 4x12
- Leg reverse extension 4x12 ( for harmstrings dunno how is called that exercise)
- Seated Raise on a Dumbell 4x15
Friday-Arms(bi+tri) ( i ussually star with triceps but depends on the workout)
-Cable Push-Down with Bar 6x10 ( 2 reps warm up)
-Tricep Extension, Lying Barbell 4x10
-Parallel Bar Dips 4x10
-Barbell Curl 4x10
-Alternate Hammer Curl 4x10-12
-Concentration Curls 4x10
My diet is based on a 2500-3000 calories intake with lots of lean proteins and complexe/simple carbs.
Macros are like: 180g proteins 250gcarbs 70g fats
-
-[/quote]
How`s my routine?
[/quote]
What is your goal?[/quote]
I just want to gain as musch muscle as possible without too much fat.I dont like the term “bulk”, i just eat more cals but the same healthy food.
[/quote]
Eating more calories than you are taking in is a bulk.
Where did you get your program from? Did you make it yourself?
Also, what are your goals? You gotta have a set goal. Like “I wanna be 180 lean by next year,” or “I want to bench press 300 lbs in 6 months,” etc.
Do you have strength goals? Are you just trying to look better? Are you trying to bodybuild some day? If you have BB or PL goals…Do you ever plan to compete?[/quote]
Self program,did what fits best for me,my goals are like 180 pounds untill next year on my birthday (25 march) and as for my future plans i would love to compete in some amateur shows.
Forgot to mention my lifts at 150 lbs body weight: 225lbs Squats 12 reps
390lbs Leg Press 10 reps
180lbs Bench Press 10-12 reps
180lbs Deadlift 8-10[/quote]
Do you know if your range of motion is full on those lifts? [/quote]
Im very sure that the range is full on deadlifts,bench press and squats,not so sure about the leg ress.
[/quote]
Ok. I usually tell people to make sure they can perform the lifts first, but if you think you got that down, then I would say to eat a lot of good food. Don’t count calories. Just go by how you feel/look/weigh. Just eat a ton, and focus on getting stronger. If you are eating good food and lifting hard consistently, you will not get fat, and I think you will find the results you want. I would add pull ups to your program. Focus on getting stronger on your compound lifts though. You won’t find someone with a big bench who has no triceps. Use the isolation to get a pump after you kill the big lifts. You have a good start. Much better than where I started.[/quote]
Ty a lot man,I will.
[/quote]
153lbs atm.
What did you do to diet down?