i been reading on the boards lately and when ever weight lifting is discussed its usually associated with you. i was just wondering if you take any whey protien supplements and what kind you take? also out of curiousity what is your lifting routine? i been lifting for 4 years and i think its time for a new routine. thanks.
BLIGHT...
- Thread starter slashmash00
- Start date
Protein: I do at least 1.2 grams per pound of Body Weight (BW)
ONLY COUNT suppliments and meats, milk, eggs, poultry in your total. VEGETABLE and BREAD protein is not digestable.
Carbs: If im bulking i try to do 2-2.5g per pound of BW.
If im cutting i start by going to 1g/lb BW. Then after a week or 2 i drop to 50grams total (a day)
MOST MEAT has no carbs. You can subtract the FIBER from your total carb count because you cant digest fiber, but they add it to the total carb cont on the label.
Calories: I eat a shit load. If i cut, i try to cut out all the extra calories i can. So ill switch to a protein powder shake instead of a few meals, or ill eat a can of tuna or salmon.
Fats: i dont really count unless im dieting. But you need OMEGA-3 the most cause your body cant manufacture it. Monounsaturated fats are your best to take, avoid others when possible.
I EAT 12 times a day. Take protein bars wherever you go if you think youre gonna miss a meal or two.
WATER: I drink at least a gallon.. Keeps your metabolism going and filters out all the shit you eat when you eat big. High protein diets are maybe not healthy in the very long run, but a lot of water a day cancells out most of the risks excpet bladder problems, lol.
Eat vitamins and Amino Acid pills when you diet hardcore to make sure you get what you need.
___________________________________
LIFTING:
Right now i do:
SATURDAY: LEGS-
Squat-8 sets not going below 6 reps on the last set
Leg Press- 2 sets heavy
One Leg Leg Press- 2 each leg heavy
Extensions - 3 both legs
One Leg Extensions - 2 sets as many reps as i can
Standing Calves - 3 sets
Seated Calves - 3 sets
ABS-
Knee raises - 3 sets
Reverse crunch - 3 sets
SUNDAY: CHEST and TRICEPS-
Flat Bench- 9 sets 10-10-10-8-8-8-7-6-6
Decline Press - warmup set for form, then 3 heavy sets.
Close Grip Press (flat bench for tris) 4 heavy sets
Single Dumbell behind the head Press- 3 heavy sets and one lighter set superseted with a lighter weight.
Incline bench Skull Crushers- 2 moderate wiehgt sets.
MONDAY - BACK-
Knee up Deadlifts - (should work only back if you do it right) 3 sets after warmups
Chin ups
Close Grip Pulldowns (cable)- 6 heavy sets
Bentover Barbell Rows- 2or3 heavy sets
Standing Barbell Rows- 4 sets different grips
Back Dips (trademark movement, i swear i invented it no matter what people tell me). Get on a dip bar and keep your arms locked. Lower yourself and raise yourself (straight line up and down) using only your back muscles. youll know when you do it right. 40 reps +
TUESDAY- TRAPS and BICEPS
Barbell Shrugs- 9 sets heavy
Dumbell Shrug - hold half your heavy dumbell weight up for 30 seconds, immediately drop the weight and pick up your heavy dumbells and try to do 10. 3 sets.
Barbell curls- 4 Heavy sets
Concentration curls- 1 set
Cable one arm Curls- 2 sets
Verticle Preacher or else Normal Preacher Curls- 2 sets
Standing Cambered Bar curls- 1 huge set (drop set). Divide your weight into 3 equal amounts. Add it to bar. Do your first heavy set. Quickly strip the first third. Do ads many as you can. Quickly strip 2nd third amount of weight. Finish until you cant do another (IN PERFECT FORM ALL OF THEM)
NECK - machine 3 sets
WEDNESDAY -
HEAVY ABS
Side movements
THURSDAY - LEG light and TRICEP
Kickbacks 3 sets
Cable Rope 3 sets
Leg Extensions
Hamstring Curls Heavy- 3 sets
One Leg Hamstring Curls - 3 sets
(If i do heavy deadlifts that week i dot do the last 2 exersizes)
Calves seated and standing
FRIDAY - BACK light BICEP light
Diferent back movements to pull down- 4 sets 12-15 reps
T-Bar Rows - 3 sets
Bicep curls - 3 sets.
Reverse Curls - 3 heavy sets (for forearms)
Forearm Curls (Barbell) - 3 sets
Stick with weight - 3 sets
____________________
If youve been lifting for 4 years and have a decent amount of progress and power, you should shoot for 6-8 rep sets (where 6-8th rep is about failing) It may be 4 reps on you last, but whatever works for you.
I do a lot of different exersizes, but this is what i did this week and will for 2 more. I switch up every 6 weeks or 8 at the longest.
just keep your workouts the same for a bit and change it by 6 weeks.
Stick to Squats, Deadlifts, Bench for your focus movements for mass.
Remember you are only as big and powerful as you eat. If you only eat 4 meals right now, DOUBLE IT. But dont fill up with junk.
Ill put up some old workuts i have written down when i go back home. Right now i am not going off a specific plan.
ONLY COUNT suppliments and meats, milk, eggs, poultry in your total. VEGETABLE and BREAD protein is not digestable.
Carbs: If im bulking i try to do 2-2.5g per pound of BW.
If im cutting i start by going to 1g/lb BW. Then after a week or 2 i drop to 50grams total (a day)
MOST MEAT has no carbs. You can subtract the FIBER from your total carb count because you cant digest fiber, but they add it to the total carb cont on the label.
Calories: I eat a shit load. If i cut, i try to cut out all the extra calories i can. So ill switch to a protein powder shake instead of a few meals, or ill eat a can of tuna or salmon.
Fats: i dont really count unless im dieting. But you need OMEGA-3 the most cause your body cant manufacture it. Monounsaturated fats are your best to take, avoid others when possible.
I EAT 12 times a day. Take protein bars wherever you go if you think youre gonna miss a meal or two.
WATER: I drink at least a gallon.. Keeps your metabolism going and filters out all the shit you eat when you eat big. High protein diets are maybe not healthy in the very long run, but a lot of water a day cancells out most of the risks excpet bladder problems, lol.
Eat vitamins and Amino Acid pills when you diet hardcore to make sure you get what you need.
___________________________________
LIFTING:
Right now i do:
SATURDAY: LEGS-
Squat-8 sets not going below 6 reps on the last set
Leg Press- 2 sets heavy
One Leg Leg Press- 2 each leg heavy
Extensions - 3 both legs
One Leg Extensions - 2 sets as many reps as i can
Standing Calves - 3 sets
Seated Calves - 3 sets
ABS-
Knee raises - 3 sets
Reverse crunch - 3 sets
SUNDAY: CHEST and TRICEPS-
Flat Bench- 9 sets 10-10-10-8-8-8-7-6-6
Decline Press - warmup set for form, then 3 heavy sets.
Close Grip Press (flat bench for tris) 4 heavy sets
Single Dumbell behind the head Press- 3 heavy sets and one lighter set superseted with a lighter weight.
Incline bench Skull Crushers- 2 moderate wiehgt sets.
MONDAY - BACK-
Knee up Deadlifts - (should work only back if you do it right) 3 sets after warmups
Chin ups
Close Grip Pulldowns (cable)- 6 heavy sets
Bentover Barbell Rows- 2or3 heavy sets
Standing Barbell Rows- 4 sets different grips
Back Dips (trademark movement, i swear i invented it no matter what people tell me). Get on a dip bar and keep your arms locked. Lower yourself and raise yourself (straight line up and down) using only your back muscles. youll know when you do it right. 40 reps +
TUESDAY- TRAPS and BICEPS
Barbell Shrugs- 9 sets heavy
Dumbell Shrug - hold half your heavy dumbell weight up for 30 seconds, immediately drop the weight and pick up your heavy dumbells and try to do 10. 3 sets.
Barbell curls- 4 Heavy sets
Concentration curls- 1 set
Cable one arm Curls- 2 sets
Verticle Preacher or else Normal Preacher Curls- 2 sets
Standing Cambered Bar curls- 1 huge set (drop set). Divide your weight into 3 equal amounts. Add it to bar. Do your first heavy set. Quickly strip the first third. Do ads many as you can. Quickly strip 2nd third amount of weight. Finish until you cant do another (IN PERFECT FORM ALL OF THEM)
NECK - machine 3 sets
WEDNESDAY -
HEAVY ABS
Side movements
THURSDAY - LEG light and TRICEP
Kickbacks 3 sets
Cable Rope 3 sets
Leg Extensions
Hamstring Curls Heavy- 3 sets
One Leg Hamstring Curls - 3 sets
(If i do heavy deadlifts that week i dot do the last 2 exersizes)
Calves seated and standing
FRIDAY - BACK light BICEP light
Diferent back movements to pull down- 4 sets 12-15 reps
T-Bar Rows - 3 sets
Bicep curls - 3 sets.
Reverse Curls - 3 heavy sets (for forearms)
Forearm Curls (Barbell) - 3 sets
Stick with weight - 3 sets
____________________
If youve been lifting for 4 years and have a decent amount of progress and power, you should shoot for 6-8 rep sets (where 6-8th rep is about failing) It may be 4 reps on you last, but whatever works for you.
I do a lot of different exersizes, but this is what i did this week and will for 2 more. I switch up every 6 weeks or 8 at the longest.
just keep your workouts the same for a bit and change it by 6 weeks.
Stick to Squats, Deadlifts, Bench for your focus movements for mass.
Remember you are only as big and powerful as you eat. If you only eat 4 meals right now, DOUBLE IT. But dont fill up with junk.
Ill put up some old workuts i have written down when i go back home. Right now i am not going off a specific plan.
right on. your workouts seem pretty similar to mine except i have 2 rest days. you dont have rest days? isn't that needed for muscle gains? also noticed you dont do any cardio? is there a reason? amd also what kind of protien shake do you recomend? at this time im taking Nitro-tech, it works real well, but it its expensive, do you ahve any other recomendations, for cheaper but good quality protien shakes? thanks a lot for you help man. and also how big are you man? you must me pretty built do you have any competition photos?
alright thansk again.
alright thansk again.
No problem.
I use Labrada protein powder right now. Seems to be fine.
I dont do cardio in the gym. I box and i walk about 2-6miles a day. Sometimes more. Thats my extra exersize. I loose most weight by strict diets. Cardio i feel takes away my strenght, but when i do a lot of it i dont do more than 3 hours a week MAX.
At the moment im lifting everyday until i go on vacation. I went to a 6-7 day plan 2 weeks ago just cause im nearing the end of a lifting cycle and im taking off from July 5th to the 13th. After that ill prolly do 5 days a week.
I got some photos, but they went down with the old website. When i can use the scanner at school again (2 weeks) ill prolly post em up. They were from a photo shoot i did 6 months ago. I was like 195 and pretty cut, not where i wanted to be tho. I think right now if i got cut id be 192ripped at 5foot 11.
I sleep a lot tho, when im on a full week workout plan. Like 10 hours a day. thats how im getting my recovery, plus i dont bust my ass on those last few days. They are like light but not to light. Otherwise i give it 5 days til i do that bodypart again. But im on a come and go plan now.
Nitro Tech is expensive but good. Just look for deals on the net if you can. But buy a small amount and try it first. I got good deals there before. Otherwise find a nutrition outlet near you. I got one where i get 77servings for 22 bucks.
I use Labrada protein powder right now. Seems to be fine.
I dont do cardio in the gym. I box and i walk about 2-6miles a day. Sometimes more. Thats my extra exersize. I loose most weight by strict diets. Cardio i feel takes away my strenght, but when i do a lot of it i dont do more than 3 hours a week MAX.
At the moment im lifting everyday until i go on vacation. I went to a 6-7 day plan 2 weeks ago just cause im nearing the end of a lifting cycle and im taking off from July 5th to the 13th. After that ill prolly do 5 days a week.
I got some photos, but they went down with the old website. When i can use the scanner at school again (2 weeks) ill prolly post em up. They were from a photo shoot i did 6 months ago. I was like 195 and pretty cut, not where i wanted to be tho. I think right now if i got cut id be 192ripped at 5foot 11.
I sleep a lot tho, when im on a full week workout plan. Like 10 hours a day. thats how im getting my recovery, plus i dont bust my ass on those last few days. They are like light but not to light. Otherwise i give it 5 days til i do that bodypart again. But im on a come and go plan now.
Nitro Tech is expensive but good. Just look for deals on the net if you can. But buy a small amount and try it first. I got good deals there before. Otherwise find a nutrition outlet near you. I got one where i get 77servings for 22 bucks.
I will keep it up, if i dont i wouldnt know what to do...
I spend like an hour on a short day and about 2hours on a long day. As of now. When im on a 4 day plan i am there like 2 hours a night.
I dont think im like a superman lookalike, but people tell me im a lot bigger than i see myself. I dont know.
I spend like an hour on a short day and about 2hours on a long day. As of now. When im on a 4 day plan i am there like 2 hours a night.
I dont think im like a superman lookalike, but people tell me im a lot bigger than i see myself. I dont know.
another thing, you said you loose fat because of your diet. are there any specific things that you have cut out of your diet? like sugar? certain fruits, dairy products? im just more about what your diet consists of that helps you loose fat. do you restrict food after a certain time? like a lot of people dont eat anything after 7pm. exactly how strict is your diet ?
peace
peace
I eat every 2 hours at least. Usually small meals. Eat your biggest meals when you wake, and then when you are done lifting. Eat your mojority of carbs for the day at those times also. DOnt go more than 3 hours without food. You got to eat monounsaturated and Omega3 fats even more important than before. These actually promote fat burning by the way they are used in the body. Dont eat any fruit. Take vitamins more. Eat leaner meat. Drink skim milk (or the least amount of calorie milk you can handle. NO CHOCOLATE). Eat natural peanut butter if you must eat peanut butter. Replace meals with suppliments. Add extra protein into your diet when you are cutting carbs because you will lose protein to energy consumption. Watch sugar. Make sure you dont sling back to eating extra sugar when you come off your diet, believe me its way easy to do. I eat all the way until i go to bed. Usually drink milk before i sleep since it is hard for the body to process casein protein, it lasts longer til you eat breakfast. If you stop eating after 7 and you go to bed at midnight and sleep til 8am, thats 13 hours your body has been catabolic. You are loosing muscle and gains. You dont want to stuff yourself, but you want to make sure youve eaten some dose of protein at least every 2 hours. Also uh, what was i gonna say? Oh, try to add up your calorie intake for a day on a healthy diet. Divide it by 500 and thats how many meals you should eat minimum. Try to eat your intake in 500 calories or less divisions. (like a 3500 calorie diet, would be 7 meals.)
HELP ME OUT BLIGHT WITH MY TRAINING!
This is what I do, but I dont have a clue if its a decent workout.
ALL WEIGHT IS BAR + WEIGHTS
Monday:
Incline bench press (140 lbs 10-12 reps/3 sets)
Lat Pull Down (130 lbs 8-10 reps/3 sets)
Bicep curl (80 lbs 15reps/3 sets)
Regular Bench (135 lbs 10reps/3 sets)
Wednesday:
Shoulder press (20 lbs dumbell 10-12 reps/3 sets)
Tricep pull down (75 lbs 15 rep/3 sets)
Calf Raises ( No weight just 30 reps /3 sets)
Leg Press (260 10 reps/3 sets)
Friday:
Cardio.
I know my workouts all fucked up LOL but im new to lifting so this is what I do. I think I need to seperate a day cuz doing incline and regular bench fucks me up, last time I was sore and I couldnt do shit cuz my whole cest was on the injured list!
This is what I do, but I dont have a clue if its a decent workout.
ALL WEIGHT IS BAR + WEIGHTS
Monday:
Incline bench press (140 lbs 10-12 reps/3 sets)
Lat Pull Down (130 lbs 8-10 reps/3 sets)
Bicep curl (80 lbs 15reps/3 sets)
Regular Bench (135 lbs 10reps/3 sets)
Wednesday:
Shoulder press (20 lbs dumbell 10-12 reps/3 sets)
Tricep pull down (75 lbs 15 rep/3 sets)
Calf Raises ( No weight just 30 reps /3 sets)
Leg Press (260 10 reps/3 sets)
Friday:
Cardio.
I know my workouts all fucked up LOL but im new to lifting so this is what I do. I think I need to seperate a day cuz doing incline and regular bench fucks me up, last time I was sore and I couldnt do shit cuz my whole cest was on the injured list!
Omega3 fats are in saltwater fish, flax seed oil, and suppliments for it.
Man there are so many ways. If you are relatively new (about a year or less) you benifit more form multiple excersizes maybe like 4 excersizes of 3 sets with reps from 12 to 16. Around 2 years you make a lot of gains around 10-12/or/8-10. It all depends on how your body responds, but these have been studied. And if your going for a bodybuilding look (size, not as concerned with power) its the way to go. Even if it seems light, make sure your failing at 16 max. you then should drop naturally in how many you can do next. like 14. then 12. (assuming your around a year of training or less).
You got a nice start of a routine, Sneak, but you got to do more. 8 work sets for a body part with at LEAST 48 hours before you do it again. Beginners can get away with liftiing after 48 hours repearing the muscle, but its not recomended. If you say do back real good monday, you should do it again Saturday or Sunday. Real hard again. Thats what i see works best for me, 5 day intervals. If you train many days, make sure you sleep enough.
Id say for you (if you still want to lift 3 days a week):
MONDAY: CHEST/BACK
1Flat bench or Incline 8 good sets.
2Flat bench or Incline 4 good sets (whichever exersize you didnt do 8 of last set)
Flys (cable or dumbell) 3 sets.
Lat Pulldowns: 4-6 good sets
Close grip pull down: Heavy-2 sets (if you didnt feel enough yet, lol)
Cable or Barbell rows: 4-6 good sets
T-Bar rows (if you got the machine) or Single Dumbell rows 3 sets.
(try to keep back completed in a total of 16 sets)
WEDNESDAY: SHOULDERS/TRICEPS
Barbell shoulder press or Dumbell shoulder press (in front (you dont need to do them behind)) 4-6 heavy sets
Shrugs: 4 sets barbell heavy
Shrugs with dumbells: 2 moderately heavy sets where you fail around 20 reps.
Side laterals - 3 sets
Rear Delt Flys (sitting leaning forward, bringing dumbells up in a movement opposite of flys for chest. You should hit the rear delts good) - 3 sets.
FRIDAY: LEGS/BICEP
Squats (if you cant do them skip this) - 6-8sets not going below 6 reps on the last set.
Leg Press: 3 sets (if you didnt do squats do 8 good working sets)
Extensions and HMstring curls: 3-5 sets each.
OR skip the last two and do FRONT SQUATS and then DEADLIFTS.
Calves.
Barbell Curls: 4-6 sets
Dumbell curls: 4-6 sets
aditional bicep exersize 4-6 sets
(total of biceps sets should be 16 max, 8bare minimum., 12 reccomended)
Thats what id do if i were you on the same 3 days.
Cardio can be when you want but i would not do it before or after a leg day directly.
Get a partner ate least for bench, if you can, to make the best gains. You need a spotter to get big.
Man there are so many ways. If you are relatively new (about a year or less) you benifit more form multiple excersizes maybe like 4 excersizes of 3 sets with reps from 12 to 16. Around 2 years you make a lot of gains around 10-12/or/8-10. It all depends on how your body responds, but these have been studied. And if your going for a bodybuilding look (size, not as concerned with power) its the way to go. Even if it seems light, make sure your failing at 16 max. you then should drop naturally in how many you can do next. like 14. then 12. (assuming your around a year of training or less).
You got a nice start of a routine, Sneak, but you got to do more. 8 work sets for a body part with at LEAST 48 hours before you do it again. Beginners can get away with liftiing after 48 hours repearing the muscle, but its not recomended. If you say do back real good monday, you should do it again Saturday or Sunday. Real hard again. Thats what i see works best for me, 5 day intervals. If you train many days, make sure you sleep enough.
Id say for you (if you still want to lift 3 days a week):
MONDAY: CHEST/BACK
1Flat bench or Incline 8 good sets.
2Flat bench or Incline 4 good sets (whichever exersize you didnt do 8 of last set)
Flys (cable or dumbell) 3 sets.
Lat Pulldowns: 4-6 good sets
Close grip pull down: Heavy-2 sets (if you didnt feel enough yet, lol)
Cable or Barbell rows: 4-6 good sets
T-Bar rows (if you got the machine) or Single Dumbell rows 3 sets.
(try to keep back completed in a total of 16 sets)
WEDNESDAY: SHOULDERS/TRICEPS
Barbell shoulder press or Dumbell shoulder press (in front (you dont need to do them behind)) 4-6 heavy sets
Shrugs: 4 sets barbell heavy
Shrugs with dumbells: 2 moderately heavy sets where you fail around 20 reps.
Side laterals - 3 sets
Rear Delt Flys (sitting leaning forward, bringing dumbells up in a movement opposite of flys for chest. You should hit the rear delts good) - 3 sets.
FRIDAY: LEGS/BICEP
Squats (if you cant do them skip this) - 6-8sets not going below 6 reps on the last set.
Leg Press: 3 sets (if you didnt do squats do 8 good working sets)
Extensions and HMstring curls: 3-5 sets each.
OR skip the last two and do FRONT SQUATS and then DEADLIFTS.
Calves.
Barbell Curls: 4-6 sets
Dumbell curls: 4-6 sets
aditional bicep exersize 4-6 sets
(total of biceps sets should be 16 max, 8bare minimum., 12 reccomended)
Thats what id do if i were you on the same 3 days.
Cardio can be when you want but i would not do it before or after a leg day directly.
Get a partner ate least for bench, if you can, to make the best gains. You need a spotter to get big.
I dont use it cause of the epedrine and the caffein. It dehydrates you for sure, so if you take it you have to drink water. But i just dont do it cause i dont like the idea of using it to make up what i cant do physically without it. Makes me try harder to keep up with people on it to stay how i can. BUT it works. Just dont drink beer relatively close to taking it cause my boy drank a lot and he took hydroxycut. It made him throw up a few times til it turned to blood.... but if you keep alcohol free while on it, you should be fine assuming you have a diet to support its goals.
I know lots of people who take it and get good results, hydroxycut is prolly the best one you can buy. I know TWIN LAB and some others make similar products that dont have the "heart risk" ingredients. Its prolly not advisable if you have igh blood pressure tho.
I know lots of people who take it and get good results, hydroxycut is prolly the best one you can buy. I know TWIN LAB and some others make similar products that dont have the "heart risk" ingredients. Its prolly not advisable if you have igh blood pressure tho.