Fitness Plan

[bigcharlie]

I'd like to share my fitness plan and get critiques from those experienced in bodybuilding with real results. I know everyone is different, but I'd like advice on wether or not my plan needs tweaking. I'll briefly go over diet and training regimen.

Stats -- 6ft, 178.5 LBS, 29 Yrs old, 14.5 " arms, havent measured chest/legs yet.

Goals -- Put on SOLID muscle as well as size. Only looking to gain about 15-20 LBS (enough to go from 14.5 to 16 or 17" arms). I am NOT really looking to get "Cut", just enough cardio to keep from putting on fat.

Training--
4 day routine, Chest/Tri, Back/Bi, Legs, Shoulders/Arms
10-20 mins of HIIT "sprint" interval cardio (stationary bike) after each workout.

Workouts-- All based on hypertrophy (heavy loads, low reps): 4 sets / 5 reps per excercise.
Chest Day -- Flat Bench, Incline Dumbell Press, Machine Flyes or Cable Crossovers, Weighted Dips
Back Day-- Pull downs, Cable rows, Pull Ups, Straight Bar Curls
Leg Day -- Smith Machine Squats, Deadlifts, Calf Raises (no cardio on this day)
Shoulder/Arms -- Hammer Strength Military Press, Shrugs, Lat. Raises, DB Curls(8-10 reps), Tricep Kickbacks(8-10 reps)
Off Days -- 20 min cardio (bike, HIIT Sprints) with ab workout

Notes-- I dont do cardio on leg day or the day after, as to let them rest fully.

Diet-- I get at LEAST 200 g of protein a day. 3 Shakes 3 chicken breasts (or equivilant). I always have a whey shake when I first get up (50g), after workout (with carbs), and again mid afternoon when I get home. I dont count carbs, but I do avoid all white starches/processed sugar/junk food. I eat mostly oatmeal, fruits, and some veg.

Lemme know what you think!

 

[prince Albert]

For your height i would say you would need to add at least 30lb to get to 17 inch arms.

I would drop alot of those exercises.

Something like this.

Back/biceps

Weighted chins 3x6-8
bentover row or dumbell row 3x8
deadlift 3x3
barbell curl 3x8

Chest/shoulders/tris

Low incline d/b press 3x8
weighted dips 3x6
military press 3x8
lying tricep extensions or close grip bench press 3x8

Legs/abs

Squats 4x6
stiff leg deadlift 4x8
Standing calf raise 3x10

abs,take your pick plenty of options.

 

[pullups]

you should stick to a M W F workout that includes the big 3...im guessing you know what they are....and jesus man don't use the smith machine

 

[bigcharlie]

Only reason I use the smith is because I usually dont have an available spot for the free bar. I guess as long as I'm not doing my 1 Rep Max its not a problem.

Albert -- I notice a lot of sets of 8 or so reps... I thought high volume low reps was best for hypertrophy? Just wondering...

 

[pullups]

you could always ask a trainer or some one around you to spot u or use a power rack.

yo if your going for strength I would definitly do 5 x 5 or doubles and triples (god i love triples) so it would be 5 x 3 heavy weight.

 

[prince Albert]

Only reason I use the smith is because I usually dont have an available spot for the free bar. I guess as long as I'm not doing my 1 Rep Max its not a problem.

Do you not have access to a power rack to squat in?

Albert -- I notice a lot of sets of 8 or so reps... I thought high volume low reps was best for hypertrophy? Just wondering...

The high volume low rep type routine is the current correct way to train according to the latest batch of experts.

The routine and rep range i suggested are what people have successfully been using for years and are still using to get results,try going into a hardcore bb gym and see the rep range these guys use,i no a few members will disagree with me,so try the low rep high volume approach for 3 months then try the method i suggested for 3 months and see which works best for you.

 

[pullups]

wait wait is this guy trying to get stronger or trying to look like a body builder.....very big difference

 

[bigcharlie]

Honestly I dont want to get that much bigger. Like albert said, maybe add 20 LBS or so and then maintain. I dont want to have to buy new clothes (bigger than regular large). However, I do wanna be solid... as it is now, I have strength, but i'm a "soft body" so to speak and I don't like that look.

I'll give my current routine a month or 2 then and see what happens. I just want to make sure I hit all the muscle groups so that I get a well rounded development. Good advice though Albert I will keep it bookmarked.

 

[TimBo755]

Whats wrong with using the smith machine for squats when you don't have an extra spot? Just wondering.

 

[icecam]

Whats wrong with using the smith machine for squats when you don't have an extra spot? Just wondering.

1. you are not in a proper ROM
2. you do not work stablizing muscles
3. its pointless

@ to the thread starter.... id say do a 4day split. like so

mon: Chest/Biceps
tue: Legs/Abs
wed: Off
thu: Back/Triceps
fri:Shoulders/Forearms
sat: Off
sun: Off

and you want to do a rep range of 6-8reps lower reps your training more for strength higher reps your training for muscular endurance sostick with 6-10 reps

also you dont want to train the stabilizing muscle the same day. example back and biceps. most back exercises uses biceps as in assisting and stabilizing muscle. so your biceps cant get hit hard and fresh that day as the already are pre fatigued. same goes for chest and triceps.

The Diet.
firstly you should be eating more than 200g of protein. im only 5ft7 and i weigh 160lbs and i eat around 300g a day. you should be eating 1.5-2g of protein per 1lbs of body weight in your case it would be

1.5-2g of protein per 1lbs = 267-356g of protein a day.

sources of protein
eggs
tuna
meat
beef
chicken
shakes
milk
p/b
nuts
and many more.

good luck on the gain buddy

 

[prince Albert]

also you dont want to train the stabilizing muscle the same day. example back and biceps. most back exercises uses biceps as in assisting and stabilizing muscle. so your biceps cant get hit hard and fresh that day as the already are pre fatigued. same goes for chest and triceps.

Your right they are prefatigued which is a good thing as you do not need to do much work to finish them off.

Ive got mine from 12" to 17" at 5'8 using this method

 

[Draco2]

I would try to split your rutine up into working your slow and fast twitch muscles. Week 1 For the slow twitch muscles I wolud lift heavy and slow 6 sec on neg and 2-3 sec on pos. week 2 For the fast twitch mucles sped it up say 2 sec. on the stretch and 1 sec on the push that way you can work the entire mucle

 

[pullups]

1. you are not in a proper ROM
2. you do not work stablizing muscles
3. its pointless

@ to the thread starter.... id say do a 4day split. like so

mon: Chest/Biceps
tue: Legs/Abs
wed: Off
thu: Back/Triceps
fri:Shoulders/Forearms
sat: Off
sun: Off

and you want to do a rep range of 6-8reps lower reps your training more for strength higher reps your training for muscular endurance sostick with 6-10 reps

also you dont want to train the stabilizing muscle the same day. example back and biceps. most back exercises uses biceps as in assisting and stabilizing muscle. so your biceps cant get hit hard and fresh that day as the already are pre fatigued. same goes for chest and triceps.

The Diet.
firstly you should be eating more than 200g of protein. im only 5ft7 and i weigh 160lbs and i eat around 300g a day. you should be eating 1.5-2g of protein per 1lbs of body weight in your case it would be

1.5-2g of protein per 1lbs = 267-356g of protein a day.

sources of protein
eggs
tuna
meat
beef
chicken
shakes
milk
p/b
nuts
and many more.

good luck on the gain buddy [/QUOTE

bro its 1.8 grams of proten per LBathmate not body weight

 

[prince Albert]

No ones knows how much protein an individual needs its pure guess work,instead of trying to get 1.5 1.8 or whatever amounts of protien per lBathmate,simply eat a decent amount of protien with each meal every 2-3 hours awake and you wont go far wrong.

example.


Wake 5.30am 2 scoops whey in 250ml cranberry juice
Breakfast 6.00am Omelette: 4 egg whites + 2 yolks + 50g cheese + 50g diced chicken/ham + tomatoes
2 slices granary / multigrain bread + olive oil based spread
Coffee

9.45am Home-made MRP
3 oatcakes
Item fruit

Lunch 12.45pm Large chicken breast and/or mackerel/salmon
and 1 large jacket potato or 4 tblsp rice
and veg/salad
Can ‘diet’ soft drink

45 mins pre workout Large chicken breast and125g mackerel
2 slices granary / multigrain bread + olive oil based spread
Coffee

Immediately post workout 2 scoops whey in 250ml cranberry juice (+ 3g glutamine)

Evening Meal (45mins later) Chicken breast / fish / chops / mince
and 4tblsp basmati rice / 2 cupfuls wholewheat pasta
and loads of veg
Low fat / low sugar probiotic yoghurt

Late snack (9.30pm) Handful mixed nuts/seeds
250ml skimmed milk

Bedtime Home-made MRP + half cupful oats

 

[bigcharlie]

I see what you mean by working opposing muscle groups, it would allow one to work the same group twice in a week without overtraining.

As for the protein, I honestly think I'm getting around 250-280g of protein a day.

My supps are as follows: Nitrix (arginine) No-explode (creatine/arg. combo), multivitamin, EFA capsules, T-Bomb (Tribulus Test.)

An example of my daily diet is pretty much this:

6am -- wake up, supps
630am -- 50g whey protein (w/ water for fast absorbtion)
7-745am -- Work out then Protein shake (50g protein with carbs strawberry/bannana)
10am -- whole food meal (chicken or lean beef, 30g+ protein)
12pm -- same as 10am
230pm -- same as 10am
430-5pm -- protein shake (5 egg whites, whey protein, milk ice cubes -- 70g protein)
7 or 8pm -- final whole food meal, usually lean meat + veg (salad or plain veg)
10pm -- Bed time

And yes, I do my Penis Enlargement between 5pm and 10pm lol

I'll keep tabs on the training routines and give them a try in a few weeks. I guess it's just a matter of what gets results for me.

 

[sikdogg]

If i were you, i'd follow [words=http://www.mattersofsize.com/join-now.html]PA[/words]'s plan... it's solid and should give you good results.