quote:

Originally posted by Orbax Eek

for deadlifts...that's really not that heavy. i've done them before and i think that'd be a good weight to try. i just don't like doing them hehehe. since maybe you aren't so familiar with them...maybe start a little lower, but seriously...don't under estimate yourself.

http://www.exrx.net/WeightExercises...egDeadlift.html

http://www.exrx.net/ExInfo/Dangerou...ml#anchor416052

that made more sense. I would have injured myself if I hadnt read that.

quote:

Originally posted by Orbax how much weight to start off on DLs

If you're never done them before, just throw a 25 on each side, seriously. Form is so important, don't even worry about weight. I was doing 135 for almost a month before I was absolutely sure my form was down.

It's like the first time you do squats. No matter how much weight is on the bar, you're gonna be sore as fuck regardless and get a good workout because you're hitting such a wide variety of muscles that aren't used to working in concert together.

I've got a question for y'all.
I've read through the first 20 or so pages of this thread before my eyes started to dry up...how do you people that go to school full time, work and enjoy 'recreational' activities maintain your gym disciplne?

Every day I have so many things to deal with, no to mention my degenerative smoking and drug habits, on top of poor nutrition due to lack of funds due to no time to 'really' work due to school...blah blah blah, sounds like excuses, but really, working out for me is a priveledge more than anything else.
I ran track and played lacrosse in high school, so as far as being athletic and fit, I'd say I am(Although Im sure the pot and alchohol have contributed to a lower standard of health vs. back in the day when I was clean). But if I wanted to gain bulk using only the time I have, I haven't found a program that can accomplish that. So maybe this is where you guys can help.
Stress and testosterone levels are directly correlated too, I heard. More stress=less testosterone=lesspump=less weights in the gym. This is my problem that only I can take care of, but as far as routine and nutrion goes...any help?

Thanks

quote:

Originally posted by dJohn I've got a question for y'all. I've read through the first 20 or so pages of this thread before my eyes started to dry up...how do you people that go to school full time, work and enjoy 'recreational' activities maintain your gym disciplne? Every day I have so many things to deal with, no to mention my degenerative smoking and drug habits, on top of poor nutrition due to lack of funds due to no time to 'really' work due to school...blah blah blah, sounds like excuses, but really, working out for me is a priveledge more than anything else. I ran track and played lacrosse in high school, so as far as being athletic and fit, I'd say I am(Although Im sure the pot and alchohol have contributed to a lower standard of health vs. back in the day when I was clean). But if I wanted to gain bulk using only the time I have, I haven't found a program that can accomplish that. So maybe this is where you guys can help. Stress and testosterone levels are directly correlated too, I heard. More stress=less testosterone=lesspump=less weights in the gym. This is my problem that only I can take care of, but as far as routine and nutrion goes...any help? Thanks

Ok here goes a simple bulking program that won't take a lot of time.

Workout 3 days/week

Monday: Deadlift

Wednesday: Bench

Friday: Squat

There ya go, simple exercises to hit all your muscles and you won't be in the gym more than 3 hours a week. Apply intensity and weight as desired to achieve your gains.

If you want cheap nutrition try eggs, oatmeal, & tuna. Not expensive at all. And of course you'll want various fruits and veggies but those aren't expensive either.

___________________

I work out for 30 minutes to an hour 3-4 times a week...

Super simple version that I do (Im not a bulker no matter how hard I try )

Actually...just do this one group 3-4 times a week and youll look like me

Dumb bell bench (barbell only if you have a spotter ) 3 sets of 6. Should be pretty burned by the end of that. So choose weights to that end...but finish every set.

Seated rows 3 sets of 6 (same theory as DB bench)

Squats 2-3 sets of 6-8

Dumb bell Flies 3-4 of 8-10.

Lat pull downs 3-4 of 8-10.

Hamstring curls 3-4 of 8-10 (be VERY careful and stretch hammy = most pulled muscle ever)

Machine leg press 3-4 8-10

calf raises 4 of 8

ham curls 4 of 8

seated calf raises 4 of 8.

4 sets of 15 decline bench situps




You just read that and thought FUCK THAT.

If you dont have an hour or so I would suggest removing all the leg exercises and doing them as a seperate group. Split your workouts into upper body and lower body. Do them in the order I put it.

Also, mix up workout #1 on flat bench. The next time you do it do it all on incline benches.

Your triceps will get very worked out through incline bench and using DBs for bench in general. Biceps will get hit from rows and flies.

On leg days you might want to add in shoulder press and bent over reverse flies. Cuz, yeah, you need to do shoulders at some point and you cant do them on a bench day.

cheers!

also wait no more than 1 minute between sets.

Once you are done with an EXERCISE like db bench feel free to catch your breath. This helps burn fat and boost the amount of human growth hormone

quote:

Originally posted by Orbax also wait no more than 1 minute between sets. Once you are done with an EXERCISE like db bench feel free to catch your breath. This helps burn fat and boost the amount of human growth hormone

2 years from now i expect to see a 20 stone BB champion out of you!

whatever a stone is lol. I cant wait to see what I look like in 2 years!! ive really only been workin out hard with my base here for about 6 months.

1 Stone is like 10 pounds or something right?

___________________
"When I read about the evils of drinking, I gave up reading."

and I lied...i usually work out 1-2 hours. I just wanted him to go to the gym mauHHAHAHAHAHHA