[quote]FutureKing wrote:
See how are you meant to gain weight if you dont know what your eating day to day ???[/quote]
Especially since Skinny people grossly overestimate the amount of food that they eat per day, the opposite holds true for fat people.
Just eat like you usually do, but write down each meal, then post the info.
Or we can just tell you how to eat right, I suppose.
[quote]phoenix1 wrote:
Thnx for all the comments they are much appreciated.
it seems that i have made the mistake to think that i needed to be doing 12 exercises per session at a wolume of 25 reps a peice thus hitting all the different muscles and supposingly becoming huge.
this is obvously not the case but i hope thta with this new program i will be back on track.
i have designed a new program using the atricle thib wrote on the subject it goes like this:
goal: hypertrophy.
rest: 60-90 seconds.
Monday:Chest/Back
bench press. 10-12 reps 3-4 sets
db incline press. 8-10 reps 3-4 sets
cable cross. 8-10 reps 3-4 sets
bent over barbell row. 10-12 reps 3-4 sets
lat pull down 8-10 reps 3-4 sets
high pulley cross row 8-10 reps 3-4 sets
wensday:Biceps/triceps
standing barbell curl 10-12 reps 3-4 sets
reversed barbell curl 8-10 reps 3-4 sets
cable curl 8-10 reps 3-4 sets
close grip bench press 10-12 reps 3-4 sets
french press 8-10 reps 3-4 sets
cable pull downs. 8-10 reps 3-4 sets
thursday:quads/hams/abs
olympic back squat 10-12 reps 3-4 sets
lunge 8-10 reps 3-4 sets
leg extension 8-10 reps 3-4 sets
snatch grip deadlift 10-12 reps 3-4 sets
googmornings 8-10 reps 3-4 sets
weigthed situps ?
saturday:Anterior and lateral delts/Rear delts
military press 10-12 reps 3-4 sets
arnold press 8-10 reps 3-4 sets
lat raise 8-10 reps 3-4 sets
t bar row 10-12 reps 3-4 sets
seated rope to neck 8-10 reps 3-4 sets
low pulley cross row 8-10 reps 3-4 sets
i have chosen the exercises in the order thib perscribed. i have chosen some of the ones i have already been doing so i dont have to start over with my traning so to speak.
i you all could give me some feed back on the program it would be much appericiated.
i could also use some help with my abs routine.
[/quote]
I think your program looks fine, especially for your goal of hypertrophy. Most of getting abs to show through has to do with diet. If your goal however is to strengthen them you may try something like:
The abdominals are primary phasic muscles so they will respond best to weighted exercises around 2 sets up to 15 reps. I would pick 1 crunching exercise (swiss ball crunch is a good one) and one hanging leg raise or reverse crunch type of movement. Try to change exercises often and hit the abs every other workout.
There is a great series on ab training by Ian King on this site you could also look at. Again, I rarely do any direct ab work. By encompasing compound movements and eating sensibly I am able to maintain a pretty impressive set while still making gains. Hope this helps and good job on writing a solid program.
[quote]phoenix1 wrote:
so what you basically are saying is that i should do 10 sets of three for the first exercise of each bodypart?
what about the isoltaion work what skould the reps look like on those?[/quote]
To set the record straight on this 10x3 that is a rep protocol better suited to strength than hypertrophy. As your training age increases (the longer you have been working out) you will find hypertrophy comes from lower rep ranges but the program you wrote up is quite fine and the reccomendation of 10x3 at this point would just be wrong for your goals.
I will add that if you are staying in the 3 rep range you would be using a load of appx. 85-100% 1RM (1-5reps) which would give you about a 20 second set tension time and you WOULD have to take longer rest intervls to provide recovery from these loading parameters so your comment about the time of the workout was actually accurate. Stick to the program you wrote up, you will do fine!
[quote]laroyal wrote:
phoenix1 wrote:
Thnx for all the comments they are much appreciated.
it seems that i have made the mistake to think that i needed to be doing 12 exercises per session at a wolume of 25 reps a peice thus hitting all the different muscles and supposingly becoming huge.
this is obvously not the case but i hope thta with this new program i will be back on track.
i have designed a new program using the atricle thib wrote on the subject it goes like this:
goal: hypertrophy.
rest: 60-90 seconds.
Monday:Chest/Back
bench press. 10-12 reps 3-4 sets
db incline press. 8-10 reps 3-4 sets
cable cross. 8-10 reps 3-4 sets
bent over barbell row. 10-12 reps 3-4 sets
lat pull down 8-10 reps 3-4 sets
high pulley cross row 8-10 reps 3-4 sets
wensday:Biceps/triceps
standing barbell curl 10-12 reps 3-4 sets
reversed barbell curl 8-10 reps 3-4 sets
cable curl 8-10 reps 3-4 sets
close grip bench press 10-12 reps 3-4 sets
french press 8-10 reps 3-4 sets
cable pull downs. 8-10 reps 3-4 sets
thursday:quads/hams/abs
olympic back squat 10-12 reps 3-4 sets
lunge 8-10 reps 3-4 sets
leg extension 8-10 reps 3-4 sets
snatch grip deadlift 10-12 reps 3-4 sets
googmornings 8-10 reps 3-4 sets
weigthed situps ?
saturday:Anterior and lateral delts/Rear delts
military press 10-12 reps 3-4 sets
arnold press 8-10 reps 3-4 sets
lat raise 8-10 reps 3-4 sets
t bar row 10-12 reps 3-4 sets
seated rope to neck 8-10 reps 3-4 sets
low pulley cross row 8-10 reps 3-4 sets
i have chosen the exercises in the order thib perscribed. i have chosen some of the ones i have already been doing so i dont have to start over with my traning so to speak.
i you all could give me some feed back on the program it would be much appericiated.
i could also use some help with my abs routine.
I think your program looks fine, especially for your goal of hypertrophy. Most of getting abs to show through has to do with diet. If your goal however is to strengthen them you may try something like:
The abdominals are primary phasic muscles so they will respond best to weighted exercises around 2 sets up to 15 reps. I would pick 1 crunching exercise (swiss ball crunch is a good one) and one hanging leg raise or reverse crunch type of movement. Try to change exercises often and hit the abs every other workout.
There is a great series on ab training by Ian King on this site you could also look at. Again, I rarely do any direct ab work. By encompasing compound movements and eating sensibly I am able to maintain a pretty impressive set while still making gains. Hope this helps and good job on writing a solid program. [/quote]
thnx man.
good tips on the abs i will definantly think about that in the future
i have given this program alot of thought and have done several of the exercises for a while already in my previous routine. i have gotten the impression from some of the other posts on this thread that i am to inexperienced to generate hypertrophy from this program seeing as how i have only trained for 8 months. would you say this was true.
i have been recomended this program
http://www.T-Nation.com/article/bodybuilding/the_pushpull_workout&cr=
wich one would you think i should do i my main goal is hypertrophy? does it matter that i have had experience with alot of the exercises in my old program even though my volume was too high?
I think TC is a great guy and I really enjoy his writings but for your goals (hypertrophy) the program you wrote is better. When people aren’t making adequate progress in the gym it can generally be traced back to issues surrounding nutrition or supplementation.
I will add that Thib really has contributed some great articles to this site and if you haven’t already read his newbie series they are a great place to start.
You really seem to be on the right track with your program design and thinking and the only thing I would caution you against is imformation overload. There are a lot of great contributers to this site and each one kind of has their own theories, (myself, I am a Poliquin certified coach so a lot of my views reflect his). Try not to get too caught up in the minutia and give your program a chance to work. Many a false step has been made standing still! Good luck and feel free to PM if there is anything I might be able to help you with. Keep us posted on your progress and good luck!
i take my sups on a regualr basis but have alot to go with my nutrition.
if i understand you correctly you think that i would be advisable for me to do the 8-10 reps for 3 sets on my secondary and auxiliary exercises do to the fact that lower reps demand longer rest intervals?
thnx for the great advice and words of encouragement laroyal it is much appericiated.
yeah i do seem to get a bit confused with all the info and different theories behind it all. i am confident that my new program will be right for me so i will give it a go for about 8 weeks time and then se where i stand.
.
i will definantly be uploading my progress from this program as i go along.
now enough talking i better get my ass down to the gym 
peace.
[quote]phoenix1 wrote:
i take my sups on a regualr basis but have alot to go with my nutrition.
if i understand you correctly you think that i would be advisable for me to do the 8-10 reps for 3 sets on my secondary and auxiliary exercises do to the fact that lower reps demand longer rest intervals?[/quote]
Keep in mind that supps are supposed to “Supplement” the diet, not form the basis of it. Its crucial to get your nutrition in decent order if you want to be making quality gains.
[quote]physioLojik wrote:
phoenix1 wrote:
i take my sups on a regualr basis but have alot to go with my nutrition.
if i understand you correctly you think that i would be advisable for me to do the 8-10 reps for 3 sets on my secondary and auxiliary exercises do to the fact that lower reps demand longer rest intervals?
Keep in mind that supps are supposed to “Supplement” the diet, not form the basis of it. Its crucial to get your nutrition in decent order if you want to be making quality gains.[/quote]
Agreed, nothing should take the place of good whole foods!