[Pumperh]

Hey

i was wondering about if some one could help me with my own 2split program...

im trying to inscrease my upperbody size, these last months i havent really gained any thing... the reason why i want to inscease weight and size is becouse that i want to look better but also i have thought about showing op for some competition when i gain about 15kgs more lolz

abit info about me could help you guys out,

atm i just turned 17years the 22may
i have been training 1.5 year seriouse
have gaineded totaly 18kgs
im doing a 2split wich i made my self
doing 3x8
breaks on 1-2mins per set
not doing forced reps
doing all basics- Squat - Deads-Benching-Dips-Mili

besides thats im eating the hell out of my self, trying to inscrease my Kcal intake to go Bulking wich sure is working


i have thought about what could be wrong, and what i came op to would be that i havent really ever used progressions, adding slighly more weight every 2nd week that how i stress my muscles on a new basis and stimulate growth

maybe i should add more reps ?

more sets ?

more exercises ?

Best things about my self:
i have Great legs "arnold looking"
im 1,83high so i could probly add alot of weight
got small small hand joints wich makes my arm look pretty good

hope theres help out there !

[Pumperh]

later today at 6o clock i will add pictures of what i have eaten and what time, simply what i have done today

[Pumperh]

Well as i said before i would add my food list, what i have eaten today..

10:00 Cornflakes 100-150g + milk
12:00 Pasta with meatsouce inc. Beans + Ominimin vitamin + Creatin + Orange juice
13:00 100g Weightgainer + milk
15:00 Pasta with chicken meat + carrots *
18:00 Big mamas meal / supe / chicken + potatoes + juice + kreatin
19:00 some thing left from mama’s big meal
21:00 a little left over pasta
23:00 milk



10:00 Cornflakes 100-150g + milk
http://peecee.dk/?id=48680

12:00 Pasta with meatsouce inc. Beans + Ominimin vitamin + Creatin + Orange juice
http://peecee.dk/?id=48683

13:00 100g Weightgainer + milk
http://peecee.dk/?id=48684

15:00 Pasta with chicken meat + carrots
http://peecee.dk/?id=48685


18:00 Big mamas meal / supe / chicken + potatoes + juice + kreatin
http://peecee.dk/?id=48688
http://peecee.dk/?id=48687

two or tre more meals will be added!

training to day was from 17:00 to 18:00

[lil_big_junior]

happy birthday bro

i still suggest u stick to the program i gave u bro IMO...2 day splits aren't gonna help u with size gains all that much

[Pumperh]

hmm im just so tired off all the infomation i have been gathering for that much time trough 2years about bodybuilding and such, and all the facts ive learned are going against 5split training 1muscle per day

my brain is really wicked and im burning to get bigger, cant help it any way...

im eating the heck out of me becouse i thought that was the problem but it isent ?

How long time should i give a new program to see if there is any results and at the end decide if it was waist of time or if im going on with the program ?

[lil_big_junior]

try the program i gave u for 2 months...if u dont add atleast 7lbs of quality gains in this time i apologise, lol...
try it bro

[Pumperh]

monday - deads 5X6 then on lights 2-12 12-2
tuesday - squats 5X6 then lights 2-12 12-2
wed - chin ups\weighted if u can 5X6 lights 2-12 12-2
thursay - bench 5X6 light 2-12 12-2
friday - deads 5X6 no lights
sat - off
sun - squats 5X6 bench 5X6 chins 5X6 no lights
then repeat

this was the program you gave me LBJ !

the program is confuseing me i will need all the infomation on this program so i can fully understand it !

monday - deads 5X6 then on lights 2-12 12-2
only doing Deadlifts ?

ive seen 5split but never seen any people do 1exercise for an hold day to stimulate the whole back...

hope you dont see me as a new beginner, but ive seen that people do sets of 9 when they train 1muscle per day like Benchday

Benchpress - Db benpress - Cb flys - incline fly to really SMASH the Chest muscles and they can have their 7days rest wich imo is Alot ! this i would could understand

but only doing Deadlift for an whole day or Workout does not make any sense to me, what does lights mean plz make an explanation

Can any other people please come with their comments about this program ??? or maybe add your own

[lil_big_junior]

YUP that was the program, lol...do exactly what it says bro...

flat bench on a bar is what i ment mate

standard chins\weighted 5X6 then (2-12) (12-2) on lat pull downs - lights...all this is alot more work than doing 3 different exercises on that particular muscle group

these 4 basic exercises are all i used for a good year or 2 for overall mass...when u finally decide to cut thats when u mix & match different exercises & do more than one of these exercises a day

lights mean = lighter weights that can allow u to do 2-12 reps then 12-2 reps

by 2-12 12-2 i mean

set1 2 reps 3-7second break, then;
set2 3 reps 3-7second break, then;
set3 4 reps 3-7second break, then;
set4 5 reps...
& so on all the way to 12 reps followed by a 2-3 minute break then start again at 12 reps & works your way down to 2 reps again...its alot harder thaan it looks

on heavys - 5X6 take a 1-2 minute break between sets. choose a weight u can only rep 5-6 on

hope this made sense

[lil_big_junior]

CHINS+BENCH+DEADS+SQUATS+FOOD+REST+SUPPS+MORE FOOD=MASSIVE OVERALL MASS GROWTH

[Kaboom]

cosign^^

[Pumperh]

All right made it abit easyer !

I think the foods on spot !
Supplments on spot !
Rest on spot !

Still i do not undestand the numbers, so i want to be 100% correct, sry if im being a prick but i really want to fix a good program i understand 100% btw im going to train like every day in 2month from a person a quite dont know

so:
tuesday - squats 5X6 then lights 2-12 12-2

Squat 5x6 = 85 - 90kg i guess
then going on lights

2x12= probly 80kg
12x2= 100kg

or am i wrong on it ! ? sry if i am