Is it My Genetic Limitation?

Training
61

[quote]Antitheist wrote:
Now you clowns (those who speak to me like their kai greens ) bitter truth is this …
Bodybuilding is a a sport that everyone has different opinion nothing here is a fact as nietzsche says only an interpretation
some say do 5 * 5
some say youre ectomorph do pyramid
some say do drop set super set other say dont do it beacuse you are hardgainer
some say go to failure some say dont do it beacuse your CNS will get burned
some say train 2 times a week some say 3 some say 4 but other say 4 and more is dangerous for overtraining
some say muscle mind connection is best way to build muscle some say heavy weights are the way to go
some say isolation exercises some say compound movements

[/quote]

You are right that a lot of people disagree on a lot of the finer aspects of bodybuilding.

But there are several universal truths to gaining muscle that cannot be denied: base your workouts on compound lifts, eat an excess of calories, eat plenty of protein, balance your workouts, train 3-6 times a week (depending on specific routine) and progressively add weight or reps. There is honestly NO disputing these points, and they are all you should be concerning yourself with.

You have received great advice in this thread, even if some of it hasn’t been said in those most pleasant way. Now take it on board and get to work.

62

You misunderstood the passage about steroids that you quoted.

63

Oh god…

64

Fact: i just transferred 10 million US$ to 1 who likes ignoring. I hope he keeps 15% tip and tranfers 8.5 to charities.

65

[quote]BHappy wrote:
Fact: i just transferred 10 million US$ to 1 who likes ignoring. I hope he keeps 15% tip and tranfers 8.5 to charities.[/quote]

You’re not from Nigeria, are you?

66

LORez u made me laugh, here is 10k

67

Opps sorry i forgot to write Fact, too bad

68

[quote]Antitheist wrote:
Now you clowns (those who speak to me like their kai greens ) bitter truth is this …
Bodybuilding is a a sport that everyone has different opinion nothing here is a fact as nietzsche says only an interpretation
some say do 5 * 5
some say youre ectomorph do pyramid
some say do drop set super set other say dont do it beacuse you are hardgainer
some say go to failure some say dont do it beacuse your CNS will get burned
some say train 2 times a week some say 3 some say 4 but other say 4 and more is dangerous for overtraining
some say muscle mind connection is best way to build muscle some say heavy weights are the way to go
some say isolation exercises some say compound movements

[/quote]

Yes, you’re right: people suggest all those things.

However, you should look at what all the best or moderately successful are doing. And when you cut through all the little do-dad’s, they all do the same stuff:

Large or complex muscle groups (back, quads, shoulders, chest, hamstrings): 3 to 4 exercises (1 or 2 compound, 1 or 2 isolation)
Small muscle groups (bis, tris, calves): 2 or 3 exercises (1 or 2 compound, 1 or 2 isolation)
4 to 6 days of weight training per week
Body split over 2 to 5 sessions (depending on overall program design with frequency and amount of exercises per muscle group)
Muscle groups trained 1 or 2 times per week (depending on overall program design with frequency and amount of exercises per muscle group)

If you read from the experts–John Meadows, Will Brink, Christian Thibaudeau (spelling?), Greg Zulak, Ron Harris, Clay Hyght, et. al–you’ll see they all recommended pretty much the same stuff.

69

Greg Zulak - Now, there’s a name I haven’t heard in a while.

70

[quote]imhungry wrote:
Greg Zulak - Now, there’s a name I haven’t heard in a while.[/quote]

I used to love - LOVE! - his articles back when I was in my late teens. Some of it was comedic and I feel farcical (eg, Greg Kovacs showing up to a powerlifting meet without signing up for the event, yet was called out from the crowd, plops himself on the bench in his farmboy clothing, and outdoes all the competition) but he was a bodybuilding genius and historian. I Googled his name some time ago and was upset to read the news on him I did (and some was from a reliable source, an former Musclemag employee).

71

BHappy- you are 54 years old yet your posts sound as though a 19 year old is typing them.

You’re 5’11 145lbs and have been training for 6 months?

Not to be a jerk or anything but you should definitely read more and post less.

72

OP, Here , I will help you . serious. First let’s start with putting you on the right training routine.

4 main days:

Mon - SQUAT [Quad/Ham]
Tue - BENCH [Chest/Bi]
Thu - DLIFT [Back/Tri]
Sat - PRESS [Deltoids]

Day1) SQUAT

#1. Back Squat Periodized 2 sets
#2. Front Squat 2x8-10
#3. Stiff Deadlift 2x8-12
#4. Leg Press(paused) 2x8-12
#5. Leg Exten 2x8-12
#6. Leg Curl 2x8-12

Day2) BENCH

#1. Flat Bench Periodized 2 sets
#2. CG Bench(paused) Periodized 2 sets
#3. Incline Bench *Periodized 2 sets
#4. Incline DB Bench 2x8-10
#5. Flye Movement 2x8-12
#6. 4 Curl Movements 2x8-12 each

Day3) DEADLIFT

#1. Deadlift Periodized 2 sets
#2. BB Row 2x8-10
#3. Chins 2x8-10
#4. TBAR Row 2x8-12
#5. Lat Pulldown 2x8-12
#6. DB Rows 2x8-12
#7. 4 Tri Movements 2x8-12 each

Day4) PRESS

#1. Press Periodized 2 sets
#2. DE Bench Periodized 2x10
#3. DB PRESS 2x8-10
#4. Front Raise 2x8-12
#5. Side Raise 2x8-12
#6. Rear Raise 2x8-12
#7. Face Pull 2x8-12

PERIODIZATION SCHEME: USE THESE ON SQUAT/BENCH/DLIFT/PRESS

I will make an example for a 250 BENCH…

Week1 2x10x170
Week2 2x10x180
Week3 2x8x190
Week4 2x8x200
Week5 2x5x210
Week6 2x5x220
Week7 2x5x230
Week8 2x3x240
Week9 2x3x250 (Grats! You just tripled your previous max)
Week10 2x2x260
Week11 2x2x270
Week12 1x1x280 (You are doing +30 pound PR here!)

THE TEMPLATE IS SIMPLE. ADD +30 POUNDS to WEEK12 FROM YOUR CURRENT PERSONAL BEST; then SUBTRACT 10 POUNDS EACH WEEK TO GET THE NUMBERS AND FOLLOW THE SETXREP SCHEME I WROTE FOR YOU.

Note : For Close Grip Bench/Incline Bench; just use 88% and 80% respectively of what your flat bench is. This is just an estimate; just drop the weight from your flat bench for those 2 kinds of bench on bench day. You might be able to use 90% and 80% or something else, I just gave you rough estimated numbers.

Speed Bench day, just take 80% of what you benched on Week1, and add 2.5 pounds a week or so. It shouldn’t be super hard, it is a SPEED BENCH afterall; but it shouldn’t be very easy either.

If this doesn’t work , you honestly don’t have any hope. It is pretty much a guaranteed program, I don’t possibly see how you can mess it up.

Eat 200 grams of protein a day,have carbs before and after your workouts; eat lots of food. Stop with the “exactly 2800 calories” B/S, go to 3-3.5-4K .

Message us back and report when you suddenly are blowing up.

Enjoy :wink:

73

Ed Coan?

[quote]Ethan7X wrote:
OP, Here , I will help you . serious. First let’s start with putting you on the right training routine.

4 main days:

Mon - SQUAT [Quad/Ham]
Tue - BENCH [Chest/Bi]
Thu - DLIFT [Back/Tri]
Sat - PRESS [Deltoids]

Day1) SQUAT

#1. Back Squat Periodized 2 sets
#2. Front Squat 2x8-10
#3. Stiff Deadlift 2x8-12
#4. Leg Press(paused) 2x8-12
#5. Leg Exten 2x8-12
#6. Leg Curl 2x8-12

Day2) BENCH

#1. Flat Bench Periodized 2 sets
#2. CG Bench(paused) Periodized 2 sets
#3. Incline Bench *Periodized 2 sets
#4. Incline DB Bench 2x8-10
#5. Flye Movement 2x8-12
#6. 4 Curl Movements 2x8-12 each

Day3) DEADLIFT

#1. Deadlift Periodized 2 sets
#2. BB Row 2x8-10
#3. Chins 2x8-10
#4. TBAR Row 2x8-12
#5. Lat Pulldown 2x8-12
#6. DB Rows 2x8-12
#7. 4 Tri Movements 2x8-12 each

Day4) PRESS

#1. Press Periodized 2 sets
#2. DE Bench Periodized 2x10
#3. DB PRESS 2x8-10
#4. Front Raise 2x8-12
#5. Side Raise 2x8-12
#6. Rear Raise 2x8-12
#7. Face Pull 2x8-12

PERIODIZATION SCHEME: USE THESE ON SQUAT/BENCH/DLIFT/PRESS

I will make an example for a 250 BENCH…

Week1 2x10x170
Week2 2x10x180
Week3 2x8x190
Week4 2x8x200
Week5 2x5x210
Week6 2x5x220
Week7 2x5x230
Week8 2x3x240
Week9 2x3x250 (Grats! You just tripled your previous max)
Week10 2x2x260
Week11 2x2x270
Week12 1x1x280 (You are doing +30 pound PR here!)

THE TEMPLATE IS SIMPLE. ADD +30 POUNDS to WEEK12 FROM YOUR CURRENT PERSONAL BEST; then SUBTRACT 10 POUNDS EACH WEEK TO GET THE NUMBERS AND FOLLOW THE SETXREP SCHEME I WROTE FOR YOU.

Note : For Close Grip Bench/Incline Bench; just use 88% and 80% respectively of what your flat bench is. This is just an estimate; just drop the weight from your flat bench for those 2 kinds of bench on bench day. You might be able to use 90% and 80% or something else, I just gave you rough estimated numbers.

Speed Bench day, just take 80% of what you benched on Week1, and add 2.5 pounds a week or so. It shouldn’t be super hard, it is a SPEED BENCH afterall; but it shouldn’t be very easy either.

If this doesn’t work , you honestly don’t have any hope. It is pretty much a guaranteed program, I don’t possibly see how you can mess it up.

Eat 200 grams of protein a day,have carbs before and after your workouts; eat lots of food. Stop with the “exactly 2800 calories” B/S, go to 3-3.5-4K .

Message us back and report when you suddenly are blowing up.

Enjoy ;)[/quote]

74

Yes, it is the Ed Coan programming. It works excellent, CSEagles dominated on it, and I also just got a 315 bench/405 squat/465 deadlift out of it.

There’s no way OP can mess this up unless he doesn’t listen to everything I said.

OP, I forgot to add, you should probably do Abs 1-2x a week in there. Probably some grip work on shoulder day too; that’s what I do and it is fine because shoulder day goes by so fast(30 minutes?) that you can spend about 5-10 minutes doing your grip and abs.

75

@ gregron
Thanks for the suggestion. I know a lot about nutrition that is why i wrote. You might assume i want to be different but i would be by now if that was the case.
Have a good weekend!
This is what you could have read in my profile,
About Me
(Click text to add/edit)I am 54, 5 11, 147. Objectives: be healthy, happy, live long, keep feeling young, get a little stronger.

76

[quote]Antitheist wrote:

[quote]yolo84 wrote:

[quote]Antitheist wrote:
but what you guys dont know is that im hardgainer Ectomorph[/quote]

Everyone is a fucking “hardgainer”

Do you think there are people here who barely go to the gym or eat anything and look amazing?[/quote]
coach in my gym eats only protein no carbs no fat 1200 cal and is 3 times biiger than me with 45 arm … dont you think that genetics play big role ?[/quote]
This is not true. He may not be lying but most people have no idea how many calories they eat, and it is physically impossible to be a large man eating 1200calories. That is like saying he can fly by wiggling his nose.

77

1200 calories of nothing but protein is actually a starvation diet.

[quote]MiJuggernaut wrote:

[quote]Antitheist wrote:

[quote]yolo84 wrote:

[quote]Antitheist wrote:
but what you guys dont know is that im hardgainer Ectomorph[/quote]

Everyone is a fucking “hardgainer”

Do you think there are people here who barely go to the gym or eat anything and look amazing?[/quote]
coach in my gym eats only protein no carbs no fat 1200 cal and is 3 times biiger than me with 45 arm … dont you think that genetics play big role ?[/quote]
This is not true. He may not be lying but most people have no idea how many calories they eat, and it is physically impossible to be a large man eating 1200calories. That is like saying he can fly by wiggling his nose.[/quote]

78

BUMP FOR OP…

OP, Here , I will help you . serious.
First let’s start with putting you on the right training routine:

4 main days:

Mon - SQUAT [Quad/Ham]
Tue - BENCH [Chest/Bi]
Thu - DLIFT [Back/Tri]
Sat - PRESS [Deltoids]

Day1) SQUAT

#1. Back Squat Periodized 2 sets
#2. Front Squat 2x8-10
#3. Stiff Deadlift 2x8-12
#4. Leg Press(paused) 2x8-12
#5. Leg Exten 2x8-12
#6. Leg Curl 2x8-12

Day2) BENCH

#1. Flat Bench Periodized 2 sets
#2. CG Bench(paused) Periodized 2 sets
#3. Incline Bench *Periodized 2 sets
#4. Incline DB Bench 2x8-10
#5. Flye Movement 2x8-12
#6. 4 Curl Movements 2x8-12 each

Day3) DEADLIFT

#1. Deadlift Periodized 2 sets
#2. BB Row 2x8-10
#3. Chins 2x8-10
#4. TBAR Row 2x8-12
#5. Lat Pulldown 2x8-12
#6. DB Rows 2x8-12
#7. 4 Tri Movements 2x8-12 each

Day4) PRESS

#1. Press Periodized 2 sets
#2. DE Bench Periodized 2x10
#3. DB PRESS 2x8-10
#4. Front Raise 2x8-12
#5. Side Raise 2x8-12
#6. Rear Raise 2x8-12
#7. Face Pull 2x8-12

PERIODIZATION SCHEME: USE THESE ON SQUAT/BENCH/DLIFT/PRESS

I will make an example for a 250 BENCH..

Week1 2x10x170
Week2 2x10x180
Week3 2x8x190
Week4 2x8x200
Week5 2x5x210
Week6 2x5x220
Week7 2x5x230
Week8 2x3x240
Week9 2x3x250 (Grats! You just tripled your previous max)
Week10 2x2x260
Week11 2x2x270
Week12 1x1x280 (You are doing +30 pound PR here!)

THE TEMPLATE IS SIMPLE. ADD +30 POUNDS to WEEK12 FROM YOUR CURRENT PERSONAL BEST; then SUBTRACT 10 POUNDS EACH WEEK TO GET THE NUMBERS AND FOLLOW THE SETXREP SCHEME I WROTE FOR YOU.

Note : For Close Grip Bench/Incline Bench; just use 88% and 80% respectively of what your flat bench is. This is just an estimate; just drop the weight from your flat bench for those 2 kinds of bench on bench day. You might be able to use 90% and 80% or something else, I just gave you rough estimated numbers.

Speed Bench day, just take 80% of what you benched on Week1, and add 2.5 pounds a week or so. It shouldn’t be super hard, it is a SPEED BENCH afterall; but it shouldn’t be very easy either.

If this doesn’t work , you honestly don’t have any hope. It is pretty much a guaranteed program, I don’t possibly see how you can mess it up.

Do Abs/Grip Work 1-2x a week.Shoulder day(which is really assistance day) would be a perfect place to do it since that whole training session probably would only take 30-35 minutes.

Eat 200 grams of protein a day,have carbs before and after your workouts; eat lots of food. Stop with the “exactly 2800 calories” B/S, go to 3-3.5-4K .

Message us back and report when you suddenly are blowing up.

79

I could be a ifbb pro.if i.wanted.to.but I.dont.Bhappy

80

[quote]BHappy wrote:
@ gregron
Thanks for the suggestion. I know a lot about nutrition that is why i wrote. You might assume i want to be different but i would be by now if that was the case.
Have a good weekend!
This is what you could have read in my profile,
About Me
(Click text to add/edit)I am 54, 5 11, 147. Objectives: be healthy, happy, live long, keep feeling young, get a little stronger.
[/quote]

Thats all great but this is the bodybuilding forum. Bodybuilding is about building appreciable amounts of muscle mass and getting really lean.

I am not too sure about your claim to “know a lot about nutrition” based on some of the posts you’ve made so far.