[Merza 65]

hey guys im new here at the dungeon but ive been into body building since december of 2006 after football ended and ive gained some mass but not too much, all the workouts i do are with the most weight possible and i do around 4 to 5 reps and 3 sets, but that doesnt seem to be working and ive been told higher reps is just for toning... please help.

[Freak]

For size and strength 6-12 reps. For strength1-5.

Your diet probably needs work. Post your diet and your training split.

[Merza 65]

i work on a 6 day schedule and on my 7th day its cardio

Day 1 Biceps and Back
bent over rows 135 lbs x 8 reps x 3 sets
dumbell rows 75lbs x 8 x 3 sets
ez grip curls 100lbs x 4-6 x 3 sets
isolations curls 45 lbs x 8 x 3 sets
barbell curls 80 lbs x 6 x 3 sets
reverse grip curls 40 lbs x 6 x 3 sets
hammer curls 30 lbs x 6 x 3 sets

Day 2 Chest and Triceps
bench press 225 lbs x 8 x 3 sets
incline bench press 160 x 8 x 3 sets
skull crushes 60 lbs x 8 x 3 sets
over head tricep extensions 30 lbs x 8 x 3 sets
bent over on bench tricep extentions 30 lbs x 8 x 3 sets

Day 3 legs and shoulders and forams

forarm extention 20lbs x 8 x 3 sets
other side forarm curl 20lbs x 8 x 3 sets
military press 135 lbs x 8 x 3 sets
lateral barbell raises 120 lbs x 8 x 3 sets
dumbell lats 30lbs x 8 x 3 sets
forward raises 30 lbs x 8 x 3 sets
shrugs 200lbs x 8 x 3 sets
deadlift 215 lbs x 8 x 3 sets
calf raises 180lbs x 8 x 3 sets

Day 4 Cardio

1 hour speed walk

keep it pretty active, backyard football. paintball some weekends

then day 5 same as day 1
day 6 same as day 2
day 7 same as day 3 and thats my week of workouts.


diet wise, eat when ever i can, to be honost with you, it does contain some sh*t that i dont need, i try to stick with lots of meat and bread

[Freak]

You are going to need a better diet than that. Just glancing over your split that needs work too. You need to do more for legs.

[Merza 65]

what do you suggest for a diet? and what do i need to modify to my split?

[Freak]

Make a definitive goal and also state when you want to achieve it. This goal should be realistic to build your confidence and as you proceed your goals can become more of a stretch and they will push you instead of depress you.

Start by tracking everything you eat/drink for an 5-7 days. Take the average of your total calories, grams of protein, carbs, and fat. This is your baseline and is very important.

From here increase your calories by 500/day. This is your target caloric intake.

For the first few months you will want 1.5g/lb of protein.

You want simple carbs when you first wake up and after your workout. The rest of the day you want complex carbohydrates.

Your total caloric breakdown should be 50-60% carbs, 20-30% fat, and 1.5g/lb of bodyweight.

You want 7-8 meals/day. This greatly increases absorption. Cook your meals in advance and it would be very helpful if you can afford it to purchase a rice cooker. Stick to fresh/frozen foods when possible. (try to avoid canned products).

Fat should come primarily from unsaturated sources.

Buy a few (1) gallon jugs of water. You want to consume 1 gallon/day. This may seem like a lot but its not.

Good foods are:

Protein: round steak, salmon, tuna, chicken breast, turkey, milk, and whey protein.

Carbs: oatmeal, sweet potatoes, yams, brown rice, fruits.

Fat: Olive oil, unsalted almonds, flax seed oil.

Vegetables can and should be sprinkled throughout your diet. I like broccoli and asparagus best.
Calories per gram:

Protein: 4
Carbs: 4
Fat: 9
Alcohol: 7

You should avoid alcohol as it reduces protein synthesis and dehydrates you.

For the next 4-5 years forget steroids even exist.
As far as supplements:

Don't buy Muscletech. A good supplement stack is:

Creatine Monohydrate, whey protein, flax seed oil, bcaa's and a general multi-vitamin.

Get your body fat determined and take measurements of your body. Also take monthly pictures in a variety of poses. This is one thing many of us forgot to do and greatly regret.

Get some of your favorite quotes and keep them around your room. Check out some of our pics/vids and use them for motivation. If you are having problems don't quit or get depressed you can come to the dungeon for support.

[Merza 65]

wow thats alot of info man, what about my split though? is my program fine or do i need to fix it up?

[Freak]

You need to fix it up. For legs throw in squats, hack squats, and leg press. Leg extension is just for warm up, cool down, and adding detail; not for mass.

[Merza 65]

anything else other than the leg excersices that i need to add in?

by the way thanks for all the help, this is the first site that someone actually replies on. all the other bodybuilding websites ive been to had a handful of a**holes

[Merza 65]

oh one more thing, why is eveyone on this website so against muscletech?

[Masko AA]

Oh and if your gonna eat bread make sure its whole grain, 4 grams of protein per slice =)

[codyjeremiah]

and watch losts of oprah gets u pumped....and try to get a partner if u dont have one. helps a lot