[jakerbluegold]

What's up people! I'm new to this site, but not new to BB. I've been training for a couple of years, but am just now getting serious about it. I've put on 20# in the past year, and managed to keep my BF% under ten percent.

The question is about my program.
I run 20 minutes three times a week and the rest is as follows:
5x12,10,8,6 with increasing weight on my first set and 4x12,10,8,6 on pretty-much the rest, except for deadlifts which I do three sets with 10,8,6 reps

[U]Chest and back[/u]
Incline, decline, and bench(alternating machines and free weights), I change some things out and do cable cross-overs and weighted dips in the place of other things to vary it up.

bent over rows, pull downs, shrugs, dead lifts(once a week)

Arms and shoulders
preacher curls, hammer curls, standing EZ bar curls (till failure)/substituting incline curls, machine curls

rope press downs, skull crushers, kick backs/ substituting with reverse one hand cable pull downs, close-grip bench, french press

dumbell shoulder presses are pretty-much my main shoulder exercise with standing lateral raises, bent-over laterals,upright rows

I just alternate these two workouts, and I know I should do more with my legs (I have done good leg workouts for months at times, just hate doing them), and typically train 5-6 days per week

As far a diet i eat pretty lean, take in 120 grams of protein, and am currently taking NO2 black

Any input would be appreciated!

[JakeVendetta]

5-6 days of alternating these two workouts.... have you seen you're weights go up at all? That program to me seems like you would stall in progress quickly after starting it after geting newbie gains. Also not training Legs is only going to slow your progress, and ultimately leave you dissatisfied with your physique. There are plenty of good routines out there that you could find with a search one that i like is:: mon: chest/abs tues: hams/back wed:off/cardio*optional* thur: shoulders/tris/Grip fri: Quads/Calves/Bis sat/sun: off/cardio *optional*. I only say this one because it seems you enjoy being at the gym, if not a 3 day split would work great as well. i would stick to 2-3 exercises per muscle group, and keep the intensity high. Sets and rep range will depend on your goals, just be sure to lift progressively *only exception to progression would be during a cut, but only to a degree*.

Tell us youre primary goal and any secondary goal and we could probably help you more. Also give us your stats, and an example of your day to day eating habits *times you eat/train, and what/how much you eat*.

[jakerbluegold]

Jake,
I guess my primary goal is to add bulk, and increase strength, but at the same time stay in a relatively low BF% so I can stay cut. I like to do cardio a few times a week (running), so I don't want to get much heavier. Even putting on 20 made my lower legs sore after running, no big deal just don't want it to get alot worse.

My main source for info has been Arnie's Encyclopedia of Modern Bodybuilding. I took my workout from there minus the leg portion, think I'll probably start them again this week. I've had decent results, by no means have i had any big strenth increases outside of the first six months though.

Diet wise I eat well, not sure about caloric intake, but I do eat plenty.

My average day includes
BREAKFAST: fruit, skim milk, oatmeal, yogurt
LUNCH: salad, 2 chicken breasts grilled, skim milk, fruit, vegies
SUPPER: after gym usually have 80 gram whey protein shake(should I split this between morning and evening?), light supper with pleny of protein

I try to drink several glasses of water a day and take a multivitamin at night

[JakeVendetta]

geting your diet in check and adding legs will help alot. I'll try and find Freaks bulking primer and post it up for you to help with diet... drink more water. Split that shake up no real need for a 80g whey shake. IF fat loss is your main goal the diet might need changed slightly, theres plenty of good threads on here for dieting down check out the laynes sticky on pre contest dieting its info is bomb and will help you SO much, read and reread and apply. Also for those 20 minutes you run i would switch them to HIIT cardio sessions look into doing that. you need to decide if you really want to add mass or cut the fat... its hard to do both.

[JakeVendetta]

A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton

Help with a diet Read post # 6

Dieting Made Easy

There read all that and learn... just remember no one diet is the end all of diets... just figure out what works best for you, but the general points made in all of these should be followed... and keep learning you can never know enough.

[jakerbluegold]

Thanks man, great info. The leg thing alone will be a good boost I think. I once had a lifting partner tell me that working your legs actually helps your body produce more testosterone. You ever hear anything to that effect? Anyways, thanks again.

[JakeVendetta]

yes for sure... squats help boost your natural hormone production, along with deadlifts.

[Freak]

Welcome to the dungeon Jake! I am also from IA. I have been here for 3 years and in the last month or two we have had about 4 other Iowans join up. I think Jake covered everything but if you have any other questions let us know!

[jakerbluegold]

Iowa, the mecca of bodybuilding LOL! I guess theres not much else to do when the weather is like this. Thanks again, I'll be doin' some squats tonight, and paying for it tomorrow!

[Freak]

Leg days are the best days of the week!