For someone who claims to know so much and have so much experience your physique sucks.
Great, now all you gotta do is start working out and youll be ready for those comps in a few years.
Fellow tall lifter here…
I am 6’5" 230 lbs. I started at 24 and I am 28 now. In those 4 years, I have gained 70 pounds. Actually, my heaviest was 245 lbs…so really 85 lbs since I started. Not that it needs to be mentioned since it is fairly obvious from my pic, but I am natty and will always be that way.
Being natty and tall, it will always be an uphill battle for you. What has worked for me is the following:
- Train HEAVY with INTENSITY (failure, close to it) and OFTEN (meaning hitting bodyparts 1.5-2x per week) but keep the volume LOW.
- Eat enough to gain 1 lb a week or so.
You are not ready to go onto a classic bodybuilding routine yet. You need to build mass, in general first. You WILL need to get a little soft to attain this. Don’t be trying to stay shredded year round or anything. I am not saying get sloppy fat, but don’t be afraid to get smooth.
A great program for you would be 5/3/1, on a MWF schedule, with bodybuilding type accessories. I used that for a while and it worked wonders for my physique and strength.
You mentioned you have trouble flat benching…can you incline bench? If so, I would set up 5/3/1 with squat, deads, military press, and incline bench press as your movements and set it up like so.
MON
Incline Bench 5/3/1 (balls out on last set, get as many as you can)
Neutral Grip Chins.
Seated DB Shoulder Press
Chest Supported Rows
Skullcrushers
WED
Squats 5/3/1 (balls out)
Incline DB Curls
Good Mornings
Seated Calf
Ab Wheel
Fri
Miltary Press (balls out)
Curl Grip Lat Pulldowns
DB Bench (flat or incline, up to you)
Some type of machine row (seated cable or hammer strength)
Close Grip Smith Bench
Mon
Deadlifts (balls out)
Standing BB Curls
Leg Press
Standing Calf
Ab Wheel
On the accessories, I will leave it up to you. You can either do 5 sets across and go for a volume approach, or do one all out set just like your 5/3/1 set. I prefer the one all out set. If you have great recovery, you can do this program on a mon/tues/thurs/fri schedule.
Here is a link to my LOG if you want to follow along.
I train in a similar fashion as the routine I wrote up for you, except I rest-pause accessories now.
[quote]FearFactory wrote:
Fellow tall lifter here…
I am 6’5" 230 lbs. I started at 24 and I am 28 now. In those 4 years, I have gained 70 pounds. Actually, my heaviest was 245 lbs…so really 85 lbs since I started. Not that it needs to be mentioned since it is fairly obvious from my pic, but I am natty and will always be that way.
Being natty and tall, it will always be an uphill battle for you. What has worked for me is the following:
- Train HEAVY with INTENSITY (failure, close to it) and OFTEN (meaning hitting bodyparts 1.5-2x per week) but keep the volume LOW.
- Eat enough to gain 1 lb a week or so.
You are not ready to go onto a classic bodybuilding routine yet. You need to build mass, in general first. You WILL need to get a little soft to attain this. Don’t be trying to stay shredded year round or anything. I am not saying get sloppy fat, but don’t be afraid to get smooth.
A great program for you would be 5/3/1, on a MWF schedule, with bodybuilding type accessories. I used that for a while and it worked wonders for my physique and strength.
You mentioned you have trouble flat benching…can you incline bench? If so, I would set up 5/3/1 with squat, deads, military press, and incline bench press as your movements and set it up like so.
MON
Incline Bench 5/3/1 (balls out on last set, get as many as you can)
Neutral Grip Chins.
Seated DB Shoulder Press
Chest Supported Rows
Skullcrushers
WED
Squats 5/3/1 (balls out)
Incline DB Curls
Good Mornings
Seated Calf
Ab Wheel
Fri
Miltary Press (balls out)
Curl Grip Lat Pulldowns
DB Bench (flat or incline, up to you)
Some type of machine row (seated cable or hammer strength)
Close Grip Smith Bench
Mon
Deadlifts (balls out)
Standing BB Curls
Leg Press
Standing Calf
Ab Wheel
On the accessories, I will leave it up to you. You can either do 5 sets across and go for a volume approach, or do one all out set just like your 5/3/1 set. I prefer the one all out set. If you have great recovery, you can do this program on a mon/tues/thurs/fri schedule.
Here is a link to my LOG if you want to follow along.
I train in a similar fashion as the routine I wrote up for you, except I rest-pause accessories now.
[/quote]
Thanks, I’ve never tried wave loading like that. I like to lift with slightly higher rep range but I will give it a shot. At last, a useful response in my thread!
As for the haters, have fun on the smith machine and remember to strap up for those lat pulldowns!
[quote]bhetz864 wrote:
Thanks, I’ve never tried wave loading like that. I like to lift with slightly higher rep range but I will give it a shot. At last, a useful response in my thread!
As for the haters, have fun on the smith machine and remember to strap up for those lat pulldowns![/quote]
So in the first page someone offered you advice on what you should do to gain mass and you freaked out. Acted like a 2 year old throwing a tantrum, talked about how much knowledge you have, how you would be bigger but you had to eat shakes for awhile, just rate my pictures, add nausea.
On page 2 when someone gives you advice about how to train you say, “thanks?”
Besides your lame passive aggressive comment to everyone that told you the truth in this thread you should also thank them. The first step to getting bigger, and believe my you’re on step one, is realizing that no matter what you can learn knew things, you don’t know everything and your not that great.
[quote]JLone wrote:
[quote]bhetz864 wrote:
Thanks, I’ve never tried wave loading like that. I like to lift with slightly higher rep range but I will give it a shot. At last, a useful response in my thread!
As for the haters, have fun on the smith machine and remember to strap up for those lat pulldowns![/quote]
So in the first page someone offered you advice on what you should do to gain mass and you freaked out. Acted like a 2 year old throwing a tantrum, talked about how much knowledge you have, how you would be bigger but you had to eat shakes for awhile, just rate my pictures, add nausea.
On page 2 when someone gives you advice about how to train you say, “thanks?”
Besides your lame passive aggressive comment to everyone that told you the truth in this thread you should also thank them. The first step to getting bigger, and believe my you’re on step one, is realizing that no matter what you can learn knew things, you don’t know everything and your not that great. [/quote]
He didn’t bitch that time cause he has a criteria of who he listens to based on height.
[quote]bhetz864 wrote:
[quote]FearFactory wrote:
Fellow tall lifter here…
I am 6’5" 230 lbs. I started at 24 and I am 28 now. In those 4 years, I have gained 70 pounds. Actually, my heaviest was 245 lbs…so really 85 lbs since I started. Not that it needs to be mentioned since it is fairly obvious from my pic, but I am natty and will always be that way.
Being natty and tall, it will always be an uphill battle for you. What has worked for me is the following:
- Train HEAVY with INTENSITY (failure, close to it) and OFTEN (meaning hitting bodyparts 1.5-2x per week) but keep the volume LOW.
- Eat enough to gain 1 lb a week or so.
You are not ready to go onto a classic bodybuilding routine yet. You need to build mass, in general first. You WILL need to get a little soft to attain this. Don’t be trying to stay shredded year round or anything. I am not saying get sloppy fat, but don’t be afraid to get smooth.
A great program for you would be 5/3/1, on a MWF schedule, with bodybuilding type accessories. I used that for a while and it worked wonders for my physique and strength.
You mentioned you have trouble flat benching…can you incline bench? If so, I would set up 5/3/1 with squat, deads, military press, and incline bench press as your movements and set it up like so.
MON
Incline Bench 5/3/1 (balls out on last set, get as many as you can)
Neutral Grip Chins.
Seated DB Shoulder Press
Chest Supported Rows
Skullcrushers
WED
Squats 5/3/1 (balls out)
Incline DB Curls
Good Mornings
Seated Calf
Ab Wheel
Fri
Miltary Press (balls out)
Curl Grip Lat Pulldowns
DB Bench (flat or incline, up to you)
Some type of machine row (seated cable or hammer strength)
Close Grip Smith Bench
Mon
Deadlifts (balls out)
Standing BB Curls
Leg Press
Standing Calf
Ab Wheel
On the accessories, I will leave it up to you. You can either do 5 sets across and go for a volume approach, or do one all out set just like your 5/3/1 set. I prefer the one all out set. If you have great recovery, you can do this program on a mon/tues/thurs/fri schedule.
Here is a link to my LOG if you want to follow along.
I train in a similar fashion as the routine I wrote up for you, except I rest-pause accessories now.
[/quote]
Thanks, I’ve never tried wave loading like that. I like to lift with slightly higher rep range but I will give it a shot. At last, a useful response in my thread!
As for the haters, have fun on the smith machine and remember to strap up for those lat pulldowns![/quote]
The program you just agreed to do includes both the smith machine and lat pulldowns. You fail.