[wacka888]

First off, any help is greatly appreciated.

Hey all, I just joined up because I'm looking to get into lifting really seriously now that I'm about to turn 21. Just got a little hair on my chest in the last year, and i figure i'm gonna be a hairy guy cuz my dad is and most of the rest of my body is already apish. I'm 6'1 and about 160 pounds. Most people can't believe I'm only 160 when I tell them. Lean and muscular, my body doesn't like to hold anything it does not have to. Lengthy, Small Joints, 31 inch waist, pretty wide shoulders.

Athletically, I was the first guy in my class of 350 kids to dunk, and i was only like 6 foot then. No Idea what that means about my muscles, but maybe some of you do.

I've lifted consistently before a few times, as in like for 6 months. But I always peak around 168- 170, even when taking creatine and over 4000 calories a day, 1.5 grams pro per pound, and training very high intensity. MY strength and size will just peak. Never did much of a real volume system.

My favorite thing to train is my legs.

I can lift anywhere from 3-6 days a week. I don't care much about strength just want size. I'm use to lifting in the 12-5 rep range. Prefer free weights, but will do what I am told.

Don't want to use any sort of hormonal things, because i only finished growing vertically in the last year or so. Metabolism is just starting to slow. Will use creatine, weight gainers, ect.

Will work my ass off with whatever you can give me. So if any of you guys think you have something that can beef up a guy willing to give it his absolute all, the info will be really helpful.

Supplements I have ready for use - bcaa, creatine monohydrate, tri creatine malate, ON protein, fish oil, multi.

~ John

[justlift32]

You appear to have a good approach as of right now, and some decent knowledge. It is refreshing to know that you aren't buying all those crazy supps.

To give you a workout routine is kind of difficult, because everyone reacts differently. Rather than suggesting anything, tell us what your old workouts were like and what did you like/dislike/want to change about them. That way, we can tweak it from there, and if you have any bad habits we can help you out.

Second, I suggest posting your diet, or what you had eaten before in the nutrition section. You sound like you have some knowledge but maybe we can give you some tips on how to gain some more LBS.

Hope this helps.

[wacka888]

ok. A little more info.

For my training Routine I would do a split.

Monday - Chest, Shoulders

Typically used Dumbbell flat bench as my staple for chest, and Overhead dumbbell press for shoulders. 4 x 15,12,8,6 for each. very intense. For the set with 15 i might choose a weight i would only end up getting 13 or 14 with... So they are all to failure.

T - Legs

4 x 20 squats, sets are to failure. Puking in mouth at end of session sometimes.

Leg extensions 3 x 15, 12, 10

W - Back

Assisted pullups

3 x 15, 12, 8

Bent over dumbell rows, 4 x 15, 12, 10, 8

Romanian deadlift, 4 x 20, 15, 10, 8. ( have had lower back trouble so i try to keep it light and if its feeling bad I tend to rest it)

Thurs - jog and abs

Friday - Bi's and Tri's

Standing Barbell curls, 4 x 15,15,12,10

Alternation dumbell curls 4 x 15, 12, 10,8

Dips - 3 x 10 with rest pause because they're tough for me.

triceps cable push down 4 x 15, 12, 10, 8

-Sat jog for 25-30, abs.


Well that is pretty much my workout, it may seem like not much but i really push myself to the limit for each set. Practically passing out sometimes for the big lifts.

For diet

I don't do anything too exact, I just make sure I meet my protein and calorie numbers throughout the course of the day. Tend to eat often instead of big meals. Although for dinner i usually have about 9oo calories.

I eat lots of hamburger and chicken. Basically, Whatever the cafeteria has when I'm at school. And when I am home, like now in the summer, whatever I can get my hands on to meet the needs.

[rdobson]

Originally Posted by wacka888

ok. A little more info.

For my training Routine I would do a split.

Monday - Chest, Shoulders

Typically used Dumbbell flat bench as my staple for chest, and Overhead dumbbell press for shoulders. 4 x 15,12,8,6 for each. very intense. For the set with 15 i might choose a weight i would only end up getting 13 or 14 with... So they are all to failure.

T - Legs

4 x 20 squats, sets are to failure. Puking in mouth at end of session sometimes.

Leg extensions 3 x 15, 12, 10

W - Back

Assisted pullups

3 x 15, 12, 8

Bent over dumbell rows, 4 x 15, 12, 10, 8

Romanian deadlift, 4 x 20, 15, 10, 8. ( have had lower back trouble so i try to keep it light and if its feeling bad I tend to rest it)

Thurs - jog and abs

Friday - Bi's and Tri's

Standing Barbell curls, 4 x 15,15,12,10

Alternation dumbell curls 4 x 15, 12, 10,8

Dips - 3 x 10 with rest pause because they're tough for me.

triceps cable push down 4 x 15, 12, 10, 8

-Sat jog for 25-30, abs.


Well that is pretty much my workout, it may seem like not much but i really push myself to the limit for each set. Practically passing out sometimes for the big lifts.

For diet

I don't do anything too exact, I just make sure I meet my protein and calorie numbers throughout the course of the day. Tend to eat often instead of big meals. Although for dinner i usually have about 9oo calories.

I eat lots of hamburger and chicken. Basically, Whatever the cafeteria has when I'm at school. And when I am home, like now in the summer, whatever I can get my hands on to meet the needs.

Your splits look good man. I would add a few more exercises though to each day. 1 each for chest and shoulders is not gonna give you what you want IMO even with more sets.Cause there are a few different parts to each muscle maybe add some dumbel flyes or dumbell pullovers for ribcage expansion to your chest routine and maybe some kind of lateral raises to isolate your shoulders.Everything else looks cool man

good luck man

[wacka888]

OK. I will start incorporating some different exercises into my routine. Probably maxing at 8 Sets for Chest and 8 sets for Shoulders.

[rdobson]

Originally Posted by wacka888

OK. I will start incorporating some different exercises into my routine. Probably maxing at 8 Sets for Chest and 8 sets for Shoulders.

thats cool man. liek i said everything else in your plan was golden man, you can tell you obviously have expierience training. Stay tuned in around here and you;ll learn all kinds of stuff from these dudes....

[MikeNYY420]

Depending on how long you've been doing that routine you might want to change the split all together. But definitely add a few more exercises to, I'd say everday Make sure that you hit all the regions of all the muscles like upper and low pecs so flat and incline bench. Front middle and rear delts and ect. If you want size stay in the 8-15 rep range, but I don't go any higher than 12 reps.

[ZiR RED]

I disagree with everyone telling you to add more exercises. From the looks of things you have the needed exercises to fully recruit each muscle.

I think you might benefit from an upper/lower split training each body part twice a week. All the studies and research displays that stimulating a given body part once every 72-96 hours results in a significantly greater CSD than training each body part once per week. And this is using identical volume.

Br