BodyBuilding/Weight training ?

[Geo]

Without a proper diet, you may as well not bother going

 

To be honest, its whatever works for you. For example I have been giving an all out strength workout a run for the past 5 weeks which looks like this

 

Monday

3x5 squats

3x5 bench

1x5 deadlifts

 

Wednesday

3x5 squats

3x5 pendlay rows

3x5 military press

 

Friday

3x5 squats

3x5 bench

1x5 deadlifts

 

 

I tend to mix it up every 8 weeeks and have a full week off every 8-10 weeks and just get as much food down my neck as I can

 

Ooooooooooo! Like That ^^^^^^^

[Geo]

Ah cool Geo. Appreciate it.

 

 

 

Yeah I don't just do arms and abs. Is this following okay?

 

Legs and abs- did that yesterday

 

Biceps and chest- today

 

Tricpes and Back?

 

So you're saying once I've done the usual routine and I have a bit of energy left, I should do bicep curls? Also, is it okay to do abs every day?

 

This diet thing is crazy considering what I'm usually accustomed to but I'm determined and I will stick to it.

 

Mon - Legs

Tues - Chest/Bi's

Wed - Off

Thur - Shoulders/Tri's

Fri - Back/Tri's i mix tri's about though, Thur/Fri depends how shot my Shoulders are??

 

This is what im doing, im back to 3 exercises per muscle group, 8 reps but im going heavy.

 

I'd stay away from Humous though, loads of unwanted cals in that, id use it on a good bulk though, not if i wanted lose some lbs...

 

Basically if you leave the gym feeling great, you aint worked hard enough, i put my mate through shoulders tonight with me, he was pretty much spent after seated military press

[dude]

Geo ive been doing this, what do you reckon

Mon Chest and Tri (bit of abs)

Tue Back and Bi's

wed shoulders and traps and more abs

Fri Legs and bi and tri more abs inbetween sets

 

Not eating too much as I dont want to get too big now 15&1/2 stone and pretty good shape for an old boy, just stepped the food up a bit as sometimes feel a bit tired and I don't eat breakfast except sundays !!! Arms 17&1/2" chest is around 49 and waist gone down to 32 at a squeeze.

[sdistc]

Also, is it okay to do abs every day?

Gaz, if you squat and deadlift heavy, you won't need to do abs separately. They need to be strong to allow heavy compound leg work.

[Geo]

Geo ive been doing this, what do you reckon

Mon Chest and Tri (bit of abs)

Tue Back and Bi's

wed shoulders and traps and more abs

Fri Legs and bi and tri more abs inbetween sets

 

Not eating too much as I dont want to get too big now 15&1/2 stone and pretty good shape for an old boy, just stepped the food up a bit as sometimes feel a bit tired and I don't eat breakfast except sundays !!! Arms 17&1/2" chest is around 49 and waist gone down to 32 at a squeeze.

 

Looks ok to me bud, any reason your training arms 2 x per week? and abs 3 x per week? Abs should get nailed with a good leg session and back sesh.

 

Gaz, if you squat and deadlift heavy, you won't need to do abs separately. They need to be strong to allow heavy compound leg work.

 

Agree with Andrew here, defo a good workout for abs doing that little lot.

 

TBH i never train abs directly, only in the 16wks i diet for a show do i ever train them.

[Benjy]

Oooh I feel right at home! Somewhere where others freely admit to using gear!!

 

I'm 25, 5'11". About 5 years ago, I was 22 stone of blubber with a 48" waist and a 52" chest. Nearly 3 years ago, with some chemical assistance and lots and lots of training (mainly weights, not a lot of cardio) and a healthier diet I weighed in at 17.5 stone and looked healthy. I had a fairly ok, yet bulky physique, apart from some excess skin. My waist was 40", chest 54". I've always had quite a broad chest and shoulders.

 

Between then, I got my doormans licence and started training with my head doorman, mainly to look the part and be a little safer. (stronger than those causing trouble!)

 

I stopped training in january, 1 for a break, 2 because I went self employed and was working 18hr days, and 3 because my wife never saw me. When I finished my last course, i was 21stone. 36-38 inch waist. 56" chest. 18.5" neck. 19.5" biceps. For some reason I never bothered to measure my legs, but I had to stop training them as they were getting too big IMO.

 

I can honestly say, in january, my body looked the best it's ever been. Yes, it was steroid enduced, but it hasn't all disappeared totally. I still have 17.5" arms, huge traps, and an 18" neck, and I can still lift a ford focus gearbox up above my head and fit it on my own! Admittedly, now I have a 54" chest and a 42" waist.

 

I will be back on it in january. My diet will be:

 

7am - Porridge & fruit & 4 scrambelled eggs

10am - Flapjack/tracker bar & shake

1pm - 200g chicken, 150g potatoes/rice & brocolli + shake

4pm - Flapjack/tracker & shake

5pm Train

6.30pm - Shake

7pm - 400g meat, 150g carbs, & veg

 

Anything in the evening will be fruit or nuts, until bed, protien shake with skimmed milk for slow release. This little lot joined a month later combined with 10 week course Tri-test 400 with a mid course boost of cypionate 200 (sp?), I should have most of my size and power back by mid march.

 

I also found 4 days training, with wednesdays, saturdays and sundays off made me grow. Rest days are just as important!

 

Any additional helpful advice greatly received.

 

 

Sent from my iPhone

[Geo]

Oooh I feel right at home! Somewhere where others freely admit to using gear!!

 

I'm 25, 5'11". About 5 years ago, I was 22 stone of blubber with a 48" waist and a 52" chest. Nearly 3 years ago, with some chemical assistance and lots and lots of training (mainly weights, not a lot of cardio) and a healthier diet I weighed in at 17.5 stone and looked healthy. I had a fairly ok, yet bulky physique, apart from some excess skin. My waist was 40", chest 54". I've always had quite a broad chest and shoulders.

 

Between then, I got my doormans licence and started training with my head doorman, mainly to look the part and be a little safer. (stronger than those causing trouble!)

 

I stopped training in january, 1 for a break, 2 because I went self employed and was working 18hr days, and 3 because my wife never saw me. When I finished my last course, i was 21stone. 36-38 inch waist. 56" chest. 18.5" neck. 19.5" biceps. For some reason I never bothered to measure my legs, but I had to stop training them as they were getting too big IMO.

 

I can honestly say, in january, my body looked the best it's ever been. Yes, it was steroid enduced, but it hasn't all disappeared totally. I still have 17.5" arms, huge traps, and an 18" neck, and I can still lift a ford focus gearbox up above my head and fit it on my own! Admittedly, now I have a 54" chest and a 42" waist.

 

I will be back on it in january. My diet will be:

 

7am - Porridge & fruit & 4 scrambelled eggs

10am - Flapjack/tracker bar & shake

1pm - 200g chicken, 150g potatoes/rice & brocolli + shake

4pm - Flapjack/tracker & shake

5pm Train

6.30pm - Shake

7pm - 400g meat, 150g carbs, & veg

 

Anything in the evening will be fruit or nuts, until bed, protien shake with skimmed milk for slow release. This little lot joined a month later combined with 10 week course Tri-test 400 with a mid course boost of cypionate 200 (sp?), I should have most of my size and power back by mid march.

 

I also found 4 days training, with wednesdays, saturdays and sundays off made me grow. Rest days are just as important!

 

Any additional helpful advice greatly received.

 

 

Sent from my iPhone

 

That must off took some concentration typing on your iphone bud.

 

Anyway, like what you have achieved, hard work and dedication. With regards to your diet i think its pretty much spot on, simple, and effective bud. I think your naturally big and can get good size pretty easily than others. Defo good genetics there mate. Just keep at it, consistency is key

[Benjy]

Cheers mate. I couldn't sleep and had nothing better to do! Lol

 

 

Sent from my iPhone

[Jamesy]

I'm currently doing 4 days a week in the gym, going for heavy weights 3 sets of 8 reps;

 

Monday - Shoulder/traps

Tuesday - Chest/bi's

Weds - off

Thurs - Back/Tri's

Fri - Legs

 

My weight has now stablised at 96kg, 6'2" and about a 34" waist....ok maybe 36" but i wear all my jeans baggy!!

 

I found doing the heavy weights, low reps was good for building some size - i've tried to keep the same weights as when i was doing 3 sets of 6 reps, just added the extra 2 reps on.

 

Every 6 weeks i'll do a week (from hell) of 3 sets of 15 reps or to failure! Only thing im still not happy with is flat stomach!!

 

Got Geo to thank for months of advice

[dude]

Looks ok to me bud, any reason your training arms 2 x per week? and abs 3 x per week? Abs should get nailed with a good leg session and back sesh.

 

 

 

Agree with Andrew here, defo a good workout for abs doing that little lot.

 

TBH i never train abs directly, only in the 16wks i diet for a show do i ever train them.

 

I like big arms and always think they look small and same with the old 6 pack, it will never be good enough, I have problems with knees at the moment so the leg workout is pretty light and not deadlifting at the moment either. Not got a prob with bodyfat due to the hgh so all looking pretty good, im thinking eat a bit more and get to around 100kg (16st) but at 5ft 10 don't want to get too much heavier.

[dude]

Oooh I feel right at home! Somewhere where others freely admit to using gear!!

 

I'm 25, 5'11". About 5 years ago, I was 22 stone of blubber with a 48" waist and a 52" chest. Nearly 3 years ago, with some chemical assistance and lots and lots of training (mainly weights, not a lot of cardio) and a healthier diet I weighed in at 17.5 stone and looked healthy. I had a fairly ok, yet bulky physique, apart from some excess skin. My waist was 40", chest 54". I've always had quite a broad chest and shoulders.

 

Between then, I got my doormans licence and started training with my head doorman, mainly to look the part and be a little safer. (stronger than those causing trouble!)

 

I stopped training in january, 1 for a break, 2 because I went self employed and was working 18hr days, and 3 because my wife never saw me. When I finished my last course, i was 21stone. 36-38 inch waist. 56" chest. 18.5" neck. 19.5" biceps. For some reason I never bothered to measure my legs, but I had to stop training them as they were getting too big IMO.

 

I can honestly say, in january, my body looked the best it's ever been. Yes, it was steroid enduced, but it hasn't all disappeared totally. I still have 17.5" arms, huge traps, and an 18" neck, and I can still lift a ford focus gearbox up above my head and fit it on my own! Admittedly, now I have a 54" chest and a 42" waist.

 

I will be back on it in january. My diet will be:

 

7am - Porridge & fruit & 4 scrambelled eggs

10am - Flapjack/tracker bar & shake

1pm - 200g chicken, 150g potatoes/rice & brocolli + shake

4pm - Flapjack/tracker & shake

5pm Train

6.30pm - Shake

7pm - 400g meat, 150g carbs, & veg

 

Anything in the evening will be fruit or nuts, until bed, protien shake with skimmed milk for slow release. This little lot joined a month later combined with 10 week course Tri-test 400 with a mid course boost of cypionate 200 (sp?), I should have most of my size and power back by mid march.

 

I also found 4 days training, with wednesdays, saturdays and sundays off made me grow. Rest days are just as important!

 

Any additional helpful advice greatly received.

 

 

Sent from my iPhone

 

That little recipe will do the trick !!!!

[Geo]

I'm currently doing 4 days a week in the gym, going for heavy weights 3 sets of 8 reps;

 

Monday - Shoulder/traps

Tuesday - Chest/bi's

Weds - off

Thurs - Back/Tri's

Fri - Legs

 

My weight has now stablised at 96kg, 6'2" and about a 34" waist....ok maybe 36" but i wear all my jeans baggy!!

 

I found doing the heavy weights, low reps was good for building some size - i've tried to keep the same weights as when i was doing 3 sets of 6 reps, just added the extra 2 reps on.

 

Every 6 weeks i'll do a week (from hell) of 3 sets of 15 reps or to failure! Only thing im still not happy with is flat stomach!!

 

Got Geo to thank for months of advice

 

No probs mate.

 

I'd split youtr shoulder and chest days though, when you nail shoulders, the following day your going to be tired and not lift as much due to weak tri's for chest. Swap shoulders and legs round. This way there is 2 days of rest before you hit shoulders.

[Jamesy]

gotcha!!

[Geo]

I like big arms and always think they look small and same with the old 6 pack, it will never be good enough, I have problems with knees at the moment so the leg workout is pretty light and not deadlifting at the moment either. Not got a prob with bodyfat due to the hgh so all looking pretty good, im thinking eat a bit more and get to around 100kg (16st) but at 5ft 10 don't want to get too much heavier.

 

if you want big arms just nail tri's, there is 3 heads to the tri, 2 to the Bicep, bicep is a smaller muscle so it dont need to be hit as often, add in some 80g oats, 2scoops protein, 2tbls olive oil, Blend, and drink. thats a good 600+ cals in that alone

 

P.s HGH will work even better with a little TEST in your system

[Jamesy]

P.s HGH will work even better with a little TEST in your system

 

 

[Noz]

so HGH should be done without a test cycle?

[Geo]

so HGH should be done without a test cycle?

 

No!! HGH works 1000x better with a cycle. If you have loads and loads of money you can do it without a cycle but will limit gains

[mikeyb10supra]

No!! HGH works 1000x better with a cycle. If you have loads and loads of money you can do it without a cycle but will limit gains

I agree stacking growth with a steroid is prob the way to go if you are serious and loaded do your research first though and maybe chat to someone who has done it before

 

Ooooooooooo! Like That ^^^^^^^

I am finding it excellent mate and incrementally increasing weights nearly each week so making good progress. The simplicity of it is great too as you can really focus on each lift in each session with maximum concentration as there are only 3. One thing to note is that you tend to peak at some point and its worth a week or 2 de-loading, well ive found it helps you break through the flat spot. The way its designed is that you have workout A and workout B and its run like this

 

Week 1

Monday = A

Wednesday = B

Friday A

 

Week 2

Monday = B

Wednesday = A

Friday B

 

And to only use 3 working sets of 5 including a few light warmup ones. And only 1 all out set of deadlifts at the end, believe me its enough given the intensity of deadlifts;) which you are probably all to familiar with

[Benjy]

Look up Pro-Chem Tri-Test 400. It's got deconate, cyp an test enanthate all in it. I was doing 2.5ml twice a week for the first 3 weeks, and then introduced 1ml cyp to my 2.5ml twice a week in weeks 4-7, then tailed it off for 8,9&10. I exploded in size, and didn't use any PCT as i was still growing 2 weeks after. I tailed back off gently and had no lob on issues, no crying in a corner like a girl. I did get a little arsey a little easier, but I'm calm again now. It's awesome stuff, can even chuck in some oxybolon or anavar tablets too. My mate who copied me when he saw how big i got thinks it's better than his growth!

 

 

Sent from my iPhone

[Paul R]

Hi,

 

I'm interested in this thread. I've tried various times over the last 16 years to bulk up a bit, but every time I goto the gym I just lose fat and I dont change at all really. I definately get stronger, but stay the same size.

 

I'm not sure I would want to take HGH, do you guys inject yourselves or take tablets?

 

Any tips for someone like me? I can eat like a horse and I stay at 12st, I usually lose a bit of weight if I hit the gym. Is it because I have a fast metabolism or something?

 

Paul.

[Septic]

Mon - Legs

Tues - Chest/Bi's

Wed - Off

Thur - Shoulders/Tri's

Fri - Back/Tri's i mix tri's about though, Thur/Fri depends how shot my Shoulders are??

 

This is what im doing, im back to 3 exercises per muscle group, 8 reps but im going heavy.

 

I'd stay away from Humous though, loads of unwanted cals in that, id use it on a good bulk though, not if i wanted lose some lbs...

 

Basically if you leave the gym feeling great, you aint worked hard enough, i put my mate through shoulders tonight with me, he was pretty much spent after seated military press

 

Okay I've always felt just slightly tired coming out of the gym. But I don't get it- Arnold Schwarzenegger says pumping iron is better than coming- he says its like heaven- he comes at the gym, he comes when he has sex. I don't feel that

 

I had 2 scrambled eggs and a protein shake for breakfast this morning. For lunch I had a tuna saladbox. I've just googled thai 7 spice- I can't cook to save my life but I guess I'll have to now.

 

Should I have another protein shake before or after I go gym?

 

Gaz, if you squat and deadlift heavy, you won't need to do abs separately. They need to be strong to allow heavy compound leg work.

 

Ah cheers Andrew. But is it worth doing abs separately anyway for quick gains?

 

 

Mon - Legs

Tues - Chest/Bi's

Wed - Off

Thur - Shoulders/Tri's

Fri - Back/Tri's i mix tri's about though, Thur/Fri depends how shot my Shoulders are??

 

Allright- this is my new training regiment now! You're a legend Geo (and everyone else). Really appreciate it. Time to start cummin....I mean pumping iron!

[mikeyb10supra]

Hi,

 

I'm interested in this thread. I've tried various times over the last 16 years to bulk up a bit, but every time I goto the gym I just lose fat and I dont change at all really. I definately get stronger, but stay the same size.

 

I'm not sure I would want to take HGH, do you guys inject yourselves or take tablets?

 

Any tips for someone like me? I can eat like a horse and I stay at 12st, I usually lose a bit of weight if I hit the gym. Is it because I have a fast metabolism or something?

 

Paul.

 

Firstly define eat like a horse....and what sort of food is it?? post a sample daily intake. I can bet you are still not eating enough

Secondly if you are getting stronger, you cant really not get bigger, they kinda go hand in hand.

 

Its probably a combination of diet and training thats letting you down. Post up what you were doing before?

 

Forget Growth or Gear for now

 

Ah cheers Andrew. But is it worth doing abs separately anyway for quick gains?

Unfortunately there is no such thing as quick gains Paul and Geo are dead right though, I wouldn't bother with any additional ab work as they will be getting hammered during other exercises

[Paul R]

Firstly define eat like a horse....and what sort of food is it?? post a sample daily intake. I can bet you are still not eating enough

Secondly if you are getting stronger, you cant really not get bigger, they kinda go hand in hand.

 

Its probably a combination of diet and training thats letting you down. Post up what you were doing before?

 

Forget Growth or Gear for now

 

 

Unfortunately there is no such thing as quick gains Paul and Geo is dead right though, I wouldn't bother with any additional ab work as they will be getting hammered during other exercises

 

Well throughout the day I dont have that much I suppose. A few pieces of toast or big bowl of cerial for breakkie, 4 pieces of break and ham/cheese for lunch, usually with a packet of biscuits in the day(gulty pleasure!) and then at night I have a proper dinner. Dinner usually consists of a big plate of veggies(potatoes, carrots, green beans etc) with some kind of meat, usually chicken. I drink quite a lot of milk too.

 

The way I measured myself getting stronger is from starting at say 40kg bench press and then ending up at 80kg 3 months later. That was 5 x 10 reps.

 

I used to do bench presses twice a week, bi/tri twice a week, abs 3 times a week. shoulders once a week.

[mikeyb10supra]

Well throughout the day I dont have that much I suppose. A few pieces of toast or big bowl of cerial for breakkie, 4 pieces of break and ham/cheese for lunch, usually with a packet of biscuits in the day(gulty pleasure!) and then at night I have a proper dinner. Dinner usually consists of a big plate of veggies(potatoes, carrots, green beans etc) with some kind of meat, usually chicken. I drink quite a lot of milk too.

 

The way I measured myself getting stronger is from starting at say 40kg bench press and then ending up at 80kg 3 months later. That was 5 x 10 reps.

 

I used to do bench presses twice a week, bi/tri twice a week, abs 3 times a week. shoulders once a week.

 

Your diet needs changing massively.

 

To give you an idea of what I eat

 

6:30 - porridge with raisons, fresh orange, vit tablet, protein shake with whole milk

9:00 Croisant with creame cheese and ham

11:00 bannana and some cashews

12:00 GYM

1:00 protein shake with water

1.30 2 rounds of tuna sarnies on brown bread

4:30 natural yoghurt or some cottage cheese with some more nuts

7:00 ish Dinner fresh veg, meat and spuds (tend to mix it up for dinner but eat a lot)

9:30 another protein shake and a table spoon of penut butter

 

Note - I drink proably 3 litres of water a day too

 

Also I am a bit skeptical of your figures. Shifting up 40kg in bench in 3 months is a lot and at 12 st lifting 80kg is also a lot but either way, you can see how much you need to bulk up now

[Paul R]

Your diet needs changing massively.

 

To give you an idea of what I eat

 

6:30 - porridge with raisons, fresh orange, vit tablet, protein shake with whole milk

9:00 Croisant with creame cheese and ham

11:00 bannana and some cashews

12:00 GYM

1:00 protein shake with water

1.30 2 rounds of tuna sarnies on brown bread

4:30 natural yoghurt or some cottage cheese with some more nuts

7:00 ish Dinner fresh veg, meat and spuds (tend to mix it up for dinner but eat a lot)

9:30 another protein shake and a table spoon of penut butter

 

Note - I drink proably 3 litres of water a day too

 

Also I am a bit skeptical of your figures. Shifting up 40kg in bench in 3 months is a lot and at 12 st lifting 80kg is also a lot but either way, you can see how much you need to bulk up now

 

Skeptical? I didnt think 80kg was a huge amount to bench press? Anyway, the point is that my body didnt change appart from losing a bit of weight.

 

So you only goto the gym for an hour a day? I always though it was better to go for a couple of hours?

 

the other problem is that I couldnt eat like that really when I'm at work and I couldnt goto the gym until after work - so I guess that would affect my diet?

 

Paul.