? I didn’t use that word, now, did I ?
[quote]Professor X wrote:
I wasn’t making fun of him and didn’t think he was making fun of me. What the fuck are you talking about? Wait, so even describing the nationality of someone is now racist?
[/quote]
I read between the lines, as did you. I read intent, as did you.
I could have been wrong, as could you…
No point in stretching the discussion further on an unrelated thread. A voir…
[quote]tribunaldude wrote:
Not to derail the thread, but Asians are the wrong crowd to “mock” on a BB forum. I’ve noticed that asians (chinese and japanese) have serious respect for physical strength and strong people in general. You wont find steroid or small dick accusations coming your way, they hgave healthy appetites, don’t mind gaining weight, aren’t abz-obsessed (that changes with the thais and filipinos athough) AND they’ll usually ask you for help.
AND a lot of asians usually have good genetics for leanness, proportion and muscle shape, but have trouble thickening up significantly (thats why the asian heavyweights tend to look just a little weird). Point is, the guy was most certainly not making fun of you with his “most muscular”. Sorry for the hijack.
[quote]Professor X wrote:
I had a Chinese guy come up to me tonight as I just finished training chest. He just stood there with his mouth open while I finished my set. I tried to act like I didn’t see him at first because I tend to get this pretty often. He tapped me on the shoulder after I finished and in a really thick Chinese accent said, “Wow, you REALLY big…STRONG” and then made that most muscular attempt people do to signify strength.
[/quote]
[/quote]
As a Filipino who isn’t obsessed with abz, I beg to differ. I guess the vast majority of teens I’ve trained with seem to be, though that may true of most teens in general.
Get as strong as you can. Words of advice - don’t limit yourself, you’re capable of lifting weights that you probably think you’ll never be able to. Three days a week is a start - I’d personally suggest it’s a decent place to begin. With time if you want more and want it faster, see if you can increase your frequency. Something like this in my opinion done properly for a couple of month will give you a decent base to go from.
Mon:
Squat 10 x 3 (like this range because you get strong and add size with the volume). Occasional 20 rep squat cycles are good in my opinion as long as YOU TRAIN VERY HARD.
Leg press 3 x 15-20
Calf raises
Wed:
Bench 10 x 3
Dips 1-2 sets max reps
Shoulder press 5-10 x 3 reps
Press-ups 50-100 fast as possible
Fri:
Deadlift 10 x 3
Chins - 1 set max reps
Pull downs - 15 x 3
Sat: rest & eat
Sun: rest & eat
Quick question for those who do train 5/6 days a week - how many of those sessions are compound based versus isolation and intensity/volume wise how do strike the balance? I was training legs twice a week pre-christmas; 20 rep squats 1 day and 10 x 3 later in the week - good results! I was doing 2 sessions a week for the rest of the body.
[quote]skuhn wrote:
Different workouts produce different results for a variety of body types(endo/ecto/meso) and ages(no funny comments about mine!!)
Our bodies are all a big experiment, based on your individual metabolism/body composition/age/desires.
Whatever happens, keep lifting!![/quote]
Nah… This is just silly. Im a personal trainer, and the people that only workout 2-3x a week (for one reason or another) are simply not that dedicated. They are just “going through the motions” and making serious changes requires MUCH MORE than that.
And there is not need to “experiment” when it is already known what works fairly well. And there are principles that work well for EVERYONE.
The OP didn’t mention what his current lifts are, and how he’s been training up until now either. I guess maybe if he’s been training 2x per week, then 3x may be a step up.
[quote]dankid wrote:
Nah… This is just silly. Im a personal trainer, and thus follow middle aged women around while they go through the motions. They like me because even though I’ve been lifting weights for 8 years, I look totally unimposing and harmless. I explain to these women how every jacked guy in the room is on roidzzz and has no idea how to train those 20 inch arms of theirs.
[/quote]
Where you been, danny boy? We’ve been aching for some comic relief around here 
[quote]Mr.Purple wrote:
[quote]dankid wrote:
Nah… This is just silly. Im a personal trainer, and thus follow middle aged women around while they go through the motions. They like me because even though I’ve been lifting weights for 8 years, I look totally unimposing and harmless. I explain to these women how every jacked guy in the room is on roidzzz and has no idea how to train those 20 inch arms of theirs.
[/quote]
Where you been, danny boy? We’ve been aching for some comic relief around here
[/quote]
Oh Danny boy, the plates, the plates are calling
From gym to gym, and on the bodybuilding site
[quote]Rational Gaze wrote:
[quote]Mr.Purple wrote:
[quote]dankid wrote:
Nah… This is just silly. Im a personal trainer, and thus follow middle aged women around while they go through the motions. They like me because even though I’ve been lifting weights for 8 years, I look totally unimposing and harmless. I explain to these women how every jacked guy in the room is on roidzzz and has no idea how to train those 20 inch arms of theirs.
[/quote]
Where you been, danny boy? We’ve been aching for some comic relief around here
[/quote]
Oh Danny boy, the (pink)plates, the (pink)plates are calling
From gym to gym, and on the bodybuilding site[/quote]
Fixed that for you
[quote]juanke wrote:
[quote]waylanderxx wrote:
Looks like Juanke is the first misguided poster of the '10 class, congrats man![/quote]
I’m not misguided. This is a difference of opinion.[/quote]
Your posts have thus far made me migraine from stupidity, and the sense that you are cut-n-pasting from a high school level textbook on beginning strength training dated 1982.
This looks like one of doctor Ken Leistner’s programs from his life in the loft series. He was primarily a powerlifter/ strength trainer. I’m not sure exactly what your goals are, you mentioned mass so I’m assuming thats what your after. The reason your probably getting so many negative comments here is because you’ve posted it in the bodybuilding forum and its more of a power strength program.
This program looks great if your looking to bulk up and gain strength, depending on the individuals (yours in this case) recovery three heavy hard training sessions a week is easily enough if your training naturally, two was enough for me every third day to be precise. Even on mild doses of steroids three weight sessions a week plus some cv is adequate seeing as I am very busy and have other things I like to do other than hit the gym, but thats just me.
I would use that program if I wanted to bulk up, all you need to do if you don’t want to leave calves and biceps out is lose a couple of those smaller exercises and add some calf raises and curls. In fact, after those squats and deadlift’s you wont be able to do much else if you have worked as hard as you should of, if anything you could lose exercises from it. If your new to bodybuilding and need to gain size and strength this program should work, I wouldn’t bother posting a training program on here, you should try it yourself, and if it works for you and brings you closer to your own goals its a good one, just remember to keep adjusting it when you go stale.
Good luck,
The 5x5 program worked great for me mass and strength wise. For me personally 5 days a week in the gym is ideal with maybe another day added in, if I feel like something needs to be hit again or is lacking. I think what the OP needs to take from all these comments is just to get in the gym and get at it. You will never know what works best for you until you try out different things. What works for me will not work for everyone else. Everyone is different.
[quote]dankid wrote:
[quote]PFDFireMan wrote:
Along with a massive eating program, how is this lifting routine:
Monday
Squats (20 rep)
Stiff leg deads
abs
Wednesday
Bench press
Incline bench press
cable crossover
Friday
Tbar rows
chins (how ever many sets to get 30)
bent over rows
close grip pulldowns
rack pulls
Rep range will vary. I thought about supersetting the cable crossovers with pullovers and I dont know if i want to do tris with chest and bis with back or vice versa. Also I may throw about 15 min. on the treadmill one of those days just to stay a little lean. Any suggestions?
[/quote]
What you posted is crap.
BUT…
You are at least on the right track.
The problems:
1)Your goals, diet and training do not go well together.
Massive eating, low volume, low intensity and low frequency looks like a great way to build SOME muslce and LOTS of fat.
It MAY be a good idea for some people, but how much weight are you actually going to be using for this. If its anything less than 400+, id suggest following something more basic.
Seriously whats the point of this. 15 min on the treadmill is going to burn 100-200 calories,and do ABSOLUTELY NOTHING FOR YOU.
In conclusion. You can still salvage this plan in a few ways.
-Either add more frequency and up it to 5-7x per week,
OR add more exercises and more sets to each day.
For ex: If you are going to work your lower body only once a week, you are going to probably “need” at least 12-15 sets in that workout, with about 3-4 exercises. Something like: Squat 5x5, lunge 4x8, RDL 3x10 AT LEAST. Im not saying that is an absolute, because if you are REALLY strong and puttin up a ton of weight on the squat, then you get your volume from the load instead of the reps.
Best bet for you… If you are gonna stick to 3x per week, go with starting strength or built like a badass. Otherwise up the frequency and go with something appopriate.[/quote]
I disagree.
If your bulking up then 15 minutes on the treadmill will not burn too many calories and will help keep a healthy heart during the bulking phase.
If your training lower body once a week, 20 rep, or aiming for 20 reps in the squat is ideal, how many people can squat 400lbs 20 times? have you ever used 20 rep squats? Along with the deadlifts he probably wont be able to do anything else for lower body, maybe this could be done every 5th or 6th day, but along with the readmill work is probably sufficient.
How will massive eating not compliment a bulking stage? so long as common sense is used and calories are adjusted so you are not jsut getting fat.
How do you know its low intensity, he hasn’t even mentioned reps and sets? Regardless of sets and reps if he’s leaving the gym tired and pumped (3 sets of 10 or 10 sets of 3) so long as he’s worked hard I’m sure he’ll grow.
[quote]Professor X wrote:
[quote]bundy wrote:
[quote]Professor X wrote:
Why would anyone serious about this design a program that only has them in the gym 3 days a week?
You look like a “fitness trainer” on 3 days a week. It takes more than that to reach the goal of many in this forum.[/quote]
Wendler has a sample of a 3 day per week program in 5/3/1. Whilst I understand the foundation of this program is to increase strength, it is obvious that by incorporating four main lifts of military press, deadlift, bench press and squat in these three days decent size would be obtained. Given that one consumes enough calories and uses the correct compound lifts in the gym they will grow no matter what.
I laugh when I see people say a program is fucked because there isn’t much bicep, tricep or calf work. Strongman, powerlifters and olympic lifters are bigger than nearly everyone on this site and I can’t see many of them worrying whether they get in a couple of sets of concentration curls.
The original poster was asking whether his program would get him mass. A program incorporating compound lifts would, not sacrificing these lifts for some shitty arm exercises.
To the original poster check out Wendlers 5/3/1 book. That should help you with what you need.[/quote]
Gee, every powerlifter I’ve seen train including the Hawaiian guy who died a few years back trained biceps and triceps directly. He did curls and triceps extensions along with overhead triceps extensions…so why do so many of you think they all avoid it at all costs? Sometimes, isolating those muscle groups is the difference between getting that heavier weight in the air and NOT doing so.
Is this just hard for some of you to comprehend? We aren’t talking about [quote]decent size would be obtained[/quote]. That isn’t even on the same page as what I am talking about.
I had a Chinese guy come up to me tonight as I just finished training chest. He just stood there with his mouth open while I finished my set. I tried to act like I didn’t see him at first because I tend to get this pretty often. He tapped me on the shoulder after I finished and in a really thick Chinese accent said, “Wow, you REALLY big…STRONG” and then made that most muscular attempt people do to signify strength.
I don’t know about anyone else, but that is what I worked hard for and what I expect to happen even more as I lean up.
We are not talking about “decent size would be obtained”. We are talking about what will get someone REALLY BIG.
If YOU are now really big from training that way and stronger than most, then let us know and show us your progress.
I am tired of little guys telling us what apparently works so well when they’ve NEVER FUCKING DONE IT.[/quote]
First of all let me just say that I am well aware that a number of powerlifters (including some very successful powerlifters) train their biceps and triceps. However if these guys only had three days per week to train then I’m sure they would be sacrificing these movements for movements which would assist their big three lifts.
Whilst not doing bicep curls etc they would still hit this area through chin ups and one arm dumbbell rows. I’m sure if you dedicated one day to squat + assistance, one day to deadlift + assistance and one day to bench + assistance then this would put on size as long as a proper diet was followed.
Professor X, you seem to be critical of people who train three days per week. In case you haven’t notice 50% of the programs on this site as well as elite not to mention Defranco publish articles where it recommends training three days per week.
As for the quote about the Chinese guy standing over you in awe. Please. Are you that low in self esteem that you need to state that this happened?
As for me not publishing photos. I don’t need to. I can handle not having 15 year old boys treating me like a god on the forum.
Lastly Professor X. There will always be someone out there who is bigger, stronger and smarter than you. It would be a shame to see your arrogance get in your way of being as good as you think you are.
[quote]bundy wrote:…
First of all let me just say that I am well aware that a number of powerlifters (including some very successful powerlifters) train their biceps and triceps. However if these guys only had three days per week to train…[/quote]
Wait, what successful powerlifter avoids training as is necessary to win and chooses to train within a 3 day period no matter what? What professional at that level have you heard say, “I only have 3 days a week to train”?
[quote]
then I’m sure they would be sacrificing these movements for movements which would assist their big three lifts. [/quote]
Isolation exercises now don’t assist the big three lifts?
[quote]
Whilst not doing bicep curls etc they would still hit this area through chin ups and one arm dumbbell rows. I’m sure if you dedicated one day to squat + assistance, one day to deadlift + assistance and one day to bench + assistance then this would put on size as long as a proper diet was followed.[/quote]
Is it a hard to follow concept that we are not simply talking about “some” size?
[quote]
Professor X, you seem to be critical of people who train three days per week. In case you haven’t notice 50% of the programs on this site as well as elite not to mention Defranco publish articles where it recommends training three days per week. [/quote]
In speaking to Tim, the fact that this site had become a haven for people who aren’t that serious is what he did NOT like. That is the reason for the changes to the site recently from what I can gather.
That is why BODYBUILDING is now in the title of this forum…lest we get overrun again by people who act like the goal is to tone or who act like you can get truly huge by only being in the gym 2-3 days a week.
I have no doubt that 50% or more of the people on this site wouldn’t stand out in a crowd of sedentary people who don’t lift. That’s the point. But hey, perhaps I’m wrong and all of you super-powered beings out there are just blowing up but all share the same need to hide your true identity in order to avoid a Fox sponsored autopsy.
That is why I keep asking for pictures of those who got huge by ONLY training 3 days a week but they all seem to be laying low. Then, someone will go find ONE guy and ignore the other 5,000 of you.
Wait, I have to have low self esteem to relate something that happened in order to get a point across? What is the cut off for that? If someone mentions they just graduated with a 4.0, does this mean they have low self esteem for mentioning it aloud? I don’t understand your logic of how stating something positive in public now equates to low self esteem.
Did you miss the point? Need it repeated?
The point once again is that most of the people who only train 3 days a week will never approach any level that actually matches the goals of what “bodybuilding” has stood for over the last century.
Why does this offend you?
As if your own arrogance isn’t blinding you to a very simple concept. You won’t show your progress just like most won’t…because you really haven’t made that much. There are thousands of guys like you…which is why there are so many “let’s train 2 or 3 days a week” routines. Personal trainers know where the money is.
I think the reason the 3 day a week routines are so popular is because they are very appealing the average person with a very busy schedule. However there is a huge difference between someone serious about bodybuilding and an average person wanting to build a little strength, maybe fill out their shirts a bit better and look good with no clothes on. it only makes sense to me that someone serious about bodybuilding, who wants to acheive the most muscular development would want to be in the gym more time which is what i assume is what x is getting at. I was under the impression that this thread was for people trying to achieve the most muscular development possible but by some of the people arguing with professor x with the fucking most stupid and childish replys, i guess i was wrong.
Im still very new to the sport compared to a great percentage on this site thats just what i believe.
[quote]knee-gro wrote:
[quote]Professor X wrote:
I had a Chinese guy come up to me tonight as I just finished training chest. He just stood there with his mouth open while I finished my set. I tried to act like I didn’t see him at first because I tend to get this pretty often. He tapped me on the shoulder after I finished and in a really thick Chinese accent said, “Wow, you REALLY big…STRONG” and then made that most muscular attempt people do to signify strength.
I don’t know about anyone else, but that is what I worked hard for and what I expect to happen even more as I lean up.
[/quote]
You worked hard so you could impress some chink?
Hahahahahahaha what a faggot. You’re into oriental cock ain’t ya?
[/quote]
Let me guess: you didn’t have the balls to say that on your real account so you made this one. Oh ok.
[quote]silverhydra wrote:
[quote]juanke wrote:
[quote]waylanderxx wrote:
Looks like Juanke is the first misguided poster of the '10 class, congrats man![/quote]
I’m not misguided. This is a difference of opinion.[/quote]
Your posts have thus far made me migraine from stupidity, and the sense that you are cut-n-pasting from a high school level textbook on beginning strength training dated 1982.
[/quote]
Yes I do look some of these things up from my books. No denying it.
Now the program at the start is a good, well rounded beginner program. Three days a week is a very good program if your muscles have not yet to be adapted to harder training. Squat and bench press are good exercises because they stress the whole body. I would do more work with your back because back is the part in human body that is the first to fail and back is the only muscle group supporting everything else that you do. That is why I would do deadlifts with chin ups to strengthen those erector and trapezius muscles. There is nothing as important as your back.
Now if someone says to have trained their whole life with a three day program they are not a bodybilder. This program does not support muscular separation nor an all round development. You might gain mass and strength but you will end up looking somewhat of a normal powerlifter or an olympic lifter perhaps. Who here can actually claim to have build awesome looking lats just by doing chin ups? You just won’t get a good looking, competing physique with chin ups today. And it is not necessary to bring those older builders into this conversation or can someone claim that they looked anything like anyone competing in the olympia competitions these days.
I mean come on…
Now this sounds like a good idea.
This needs a push. I mean a mental push to go to the gym and start squatting for that 20rep limit and I bet there are better ways to achieve this by not hurting your back or over training yourself. Maybe if you take it slowly and don’t try too much.
This thread turned real ugly, I’d delete some of the posts or the thread completely…
btw I think 3 times a week when using enough intensity and/ or volume can be sufficient to grow. You’ll probably won’t end up as a pro though…
[quote]Snaty wrote:
btw I think 3 times a week when using enough intensity and/ or volume can be sufficient to grow. You’ll probably won’t end up as a pro though… [/quote]
My point exactly. But I’d still add more back work to the program.
[quote]Snaty wrote:
btw I think 3 times a week when using enough intensity and/ or volume can be sufficient to grow. You’ll probably won’t end up as a pro though… [/quote]
I never remember the original post stating he wanted to become the next Jay Cutler.