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b18b_turbo
PostPosted: Mon Jun 07, 2010 7:43 pm 
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Shifting into 6th

Joined: Sun Apr 01, 2007 5:46 pm
Posts: 1970
So we're in an age where everyone wants to look and feel good about themselves and have a good body. As a result a huge market is created and commercialized with all sorts of stuff from routines to diet plans to crazy stuff like electro-shock workouts for fat burning :S. Some people still think that nutritional supplements are sterriods...

So lets hear what you have used, how you used it (routine), for how long and what gave the best results. I'm fresh out of being a 6-day training cyclist so I'm not a huge guy and trying to put on some mass and I've always respected old school methods of workout and principles.

The Weider Training System seems to be one of the best all round mass building routines out there IMHO once coupled with suitable nutrition and rest. I gained about 15lbs in a month and had to stop due to unforeseen circumstances and recently started back and to my surprise, my strength levels did not decrease! I must say I had used Serious Mass by Optimum Nutrition during that time and the recovery was second to none.

So lets hear what you guys do, have done and also some general knowledge to help ppl just getting back into it like myself and other tuners interested in health and fitness. I'm sure we have some really experienced guys out there :)

Image


___________________________________________________________________________

A few 2nrs pm me asking for me to email them the routine, so I thought I would post it to share it with everyone.

Well this is what I have put together so far from doing homework.....

WEIDER MASS BUILDING ROUTINE


Schedule : 3 days on, 1 day off (4 days make up our week)

Routine : Day 1 - Thighs, Hamstrings, Calves, Abs
Day 2 - Chest, Shoulder, Tricep, Calves
Day 3 - Back, Bicep, Forearms, Calves, Abs
Day 4 - Rest

A full workout will consist of two ROUTINES as stated above. They are “Routine A” and “Routine B,” Routine A to be done during the first week and Routing B on the second. Both are different to ensure full working of the respective muscles in that given routine to ensure maximum results via diversifying the routine. Remember, we do not want to get the mucles accustomed to a routine, they always need a change to give them a reason to adapt. And the muscle's way of adaptation to incremental weight increase and a diversified routine is GROWTH.


Routine A

Day 1 - Legs - Barbell Squat
Leg Press
Hack Squat
Leg Extension
Leg Curl

Abs - Crunches (5/25)
Hanging/Reverse Crunch (5/25)

Day 2 - Chest - Barbell Bench Press
Incline Dumbell Press Dumbell Flys
Cable Crossovers
Tricep - Close Grip Barbell Press
One arm dumbbell extension
Cable press down
Shoulder - Barbell Press
Barbell shrugs
Dumbell Laterals
Frontal dumbbell raises
Bent over laterals
Calves - Calf raises
Donkey calf raises
Seated calf raises



Day 3 - Back - Bent over rows
Pull-ups
Seated cable rows
Behind neck pull downs
Hyper-extensions
Bicep - Bicep 21
Seated dumbbell curl
Concentration curls
Forearms - Barbell wrist curl
Reverse wrist curl
Calves - Calf raises
Donkey calf raises
Seated calf raises

Day 4 - REST







Routine B

Day 1 - Legs - Smith machine squat
Leg press
Leg extension
One leg curl
Stiff leg deadlift

Abs - Crunches (5/25)
Hanging/Reverse Crunch (5/25)

Day 2 - Chest - Incline barbell press
Flat dumbbell press Dips
Pec-deck flys
Tricep - Dips
Behind head dumbbell raise
Single dumbbell extension
Shoulder - Seated dumbbell press
Cable lateral
Dumbell Shrugs
Military press
Calves - Calf raises
Donkey calf raises
Seated calf raises

Day 3 - Back - T-bar rows
Front chins
One arm dumbbell rows
Lat pull downs
Good mornings
Bicep - Bicep 21
Seated dumbbell curl
Concentration curls
Forearms - Barbell wrist curl
Reverse wrist curl
Calves - Calf raises
Donkey calf raises
Seated calf raises

Day 4 - REST


Last edited by b18b_turbo on Sun Feb 10, 2013 12:45 pm, edited 4 times in total.

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UML
PostPosted: Mon Jun 07, 2010 7:47 pm 
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punchin NOS
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as a cyclist...wouldnt it be better to be fit and slim/light?

jus asking


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b18b_turbo
PostPosted: Mon Jun 07, 2010 7:49 pm 
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Shifting into 6th

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Posts: 1970
UML wrote:
as a cyclist...wouldnt it be better to be fit and slim/light?

jus asking



Well i said fresh out of being a serious cyclist. Meaning I stopped the sport :(. So looking to the gym for a while now.


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UML
PostPosted: Mon Jun 07, 2010 7:53 pm 
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punchin NOS
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k cool

good luck

when I used tuh train i started off with Creatine....did some Proteins.......then did Lava (would recommend to anyone).....then I tried Phosphogen HP......and then I tried Aminos

this was over a period of years and starting and stopping

hoping to start back soon....hopefully :mrgreen:


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r3iXmann
PostPosted: Mon Jun 07, 2010 7:54 pm 
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3ne2nr Toppa Toppa
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Joined: Sat Sep 16, 2006 7:56 am
Posts: 5254
Location: Straya, m8.
my bulking strategy:

AT LEAST 5 meals a day - 3 main, 2 supplemental (snack or something)

lots of water

3-4 workouts per week of not more than an hr in duration (not much cardio since i'm a hardgainer) and a supligen before bed most days

gained about 15lbs in a few weeks

=======

maintenance strategy (currently using)

workouts 3 days a week,not more than 1hr in duration preceded and followed by Amino Fuel supplement
3-4 meals a day, fruit supplements, lots of water

not much cardio for the week.

i'm a very active person generally so i don't do much cardio in the gym. one day for the week,i'll do a very cardio-oriented weight workout though
====

for you guys with appetite problems, there's an allergy med (tablet form) that i take called Ketotifen (also called Ventirene) which increases your appetite to beast levels (side effect)

recently read online that folks use them when trying to gain mass


protein supplements i use regularly (i rotate them):

Muscle Juice 2544 (the good stuff 8-) )
Universal Gain-Fast (not bad but not as strong as the MJ)
Amino Fuel (gives you serious energy and helps you to absorb protein etc)

gonna start back bulking after exams, aiming for a 25lbs again 0X

never used creatine..anybody has any experience with it?


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b18b_turbo
PostPosted: Mon Jun 07, 2010 8:02 pm 
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Shifting into 6th

Joined: Sun Apr 01, 2007 5:46 pm
Posts: 1970
A few 2nrs pm me asking for me to email them the routine, so I thought I would post it to share it with everyone.

Well this is what I have put together so far from doing homework.....

WEIDER MASS BUILDING ROUTINE


Schedule : 3 days on, 1 day off (4 days make up our week)

Routine : Day 1 - Thighs, Hamstrings, Calves, Abs
Day 2 - Chest, Shoulder, Tricep, Calves
Day 3 - Back, Bicep, Forearms, Calves, Abs
Day 4 - Rest

A full workout will consist of two ROUTINES as stated above. They are “Routine A” and “Routine B,” Routine A to be done during the first week and Routing B on the second. Both are different to ensure full working of the respective muscles in that given routine to ensure maximum results via diversifying the routine. Remember, we do not want to get the mucles accustomed to a routine, they always need a change to give them a reason to adapt. And the muscle's way of adaptation to incremental weight increase and a diversified routine is GROWTH.


Routine A

Day 1 - Legs - Barbell Squat
Leg Press
Hack Squat
Leg Extension
Leg Curl

Abs - Crunches (5/25)
Hanging/Reverse Crunch (5/25)

Day 2 - Chest - Barbell Bench Press
Incline Dumbell Press Dumbell Flys
Cable Crossovers
Tricep - Close Grip Barbell Press
One arm dumbbell extension
Cable press down
Shoulder - Barbell Press
Barbell shrugs
Dumbell Laterals
Frontal dumbbell raises
Bent over laterals
Calves - Calf raises
Donkey calf raises
Seated calf raises



Day 3 - Back - Bent over rows
Pull-ups
Seated cable rows
Behind neck pull downs
Hyper-extensions
Bicep - Bicep 21
Seated dumbbell curl
Concentration curls
Forearms - Barbell wrist curl
Reverse wrist curl
Calves - Calf raises
Donkey calf raises
Seated calf raises

Day 4 - REST







Routine B

Day 1 - Legs - Smith machine squat
Leg press
Leg extension
One leg curl
Stiff leg deadlift

Abs - Crunches (5/25)
Hanging/Reverse Crunch (5/25)

Day 2 - Chest - Incline barbell press
Flat dumbbell press Dips
Pec-deck flys
Tricep - Dips
Behind head dumbbell raise
Single dumbbell extension
Shoulder - Seated dumbbell press
Cable lateral
Dumbell Shrugs
Military press
Calves - Calf raises
Donkey calf raises
Seated calf raises

Day 3 - Back - T-bar rows
Front chins
One arm dumbbell rows
Lat pull downs
Good mornings
Bicep - Bicep 21
Seated dumbbell curl
Concentration curls
Forearms - Barbell wrist curl
Reverse wrist curl
Calves - Calf raises
Donkey calf raises
Seated calf raises

Day 4 - REST


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b18b_turbo
PostPosted: Mon Jun 07, 2010 8:06 pm 
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Shifting into 6th

Joined: Sun Apr 01, 2007 5:46 pm
Posts: 1970
r3iXmann wrote:
and a supligen before bed most days



i like your inclusion of fruits etc, nice :)

but remember that before going to bed, it is better to have a meal with as little "CALORIES FROM FAT" as possible. The yardstick is that calories from cat should not cross 10% of the total calories for ANY meal if trying not to put on fat. An awesome bedtime meal is an egg white sandwich or a serving of Casein by ON.


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r3iXmann
PostPosted: Mon Jun 07, 2010 8:08 pm 
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3ne2nr Toppa Toppa
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Posts: 5254
Location: Straya, m8.
try to include some pullups and pushups in there..you'd be amazed at the results


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b18b_turbo
PostPosted: Mon Jun 07, 2010 8:09 pm 
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^^
yeah, pullups (wide grip) is a key exercise to have a wide strong back. Old school again :D


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r3iXmann
PostPosted: Mon Jun 07, 2010 8:10 pm 
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3ne2nr Toppa Toppa
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Location: Straya, m8.
b18b_turbo wrote:
r3iXmann wrote:
and a supligen before bed most days



i like your inclusion of fruits etc, nice :)

but remember that before going to bed, it is better to have a meal with as little "CALORIES FROM FAT" as possible. The yardstick is that calories from cat should not cross 10% of the total calories for ANY meal if trying not to put on fat. An awesome bedtime meal is an egg white sandwich or a serving of Casein by ON.



nah i actually want the fat :lol:

i don't have that much on my body so it really is no bother


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UML
PostPosted: Mon Jun 07, 2010 8:57 pm 
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punchin NOS
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^^^ then again you have the genetics too

about the creatine...i used it...ppl used tuh tell meh dey seeing improvements...so it was working

but it makes you retain water....so when u stop training or stop drinking as much water...u lose some size.

went to Lava and was totally satisfied...recommended to ppl and after using it they couldnt stop tellin me about it.


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oxidation
PostPosted: Mon Jun 07, 2010 9:03 pm 
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Sweet on this forum

Joined: Sun Oct 14, 2007 12:12 pm
Posts: 372
nice thread


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b18b_turbo
PostPosted: Mon Jun 07, 2010 9:16 pm 
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Shifting into 6th

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Posts: 1970
UML wrote:

but it makes you retain water....so when u stop training or stop drinking as much water...u lose some size.

went to Lava and was totally satisfied...recommended to ppl and after using it they couldnt stop tellin me about it.



yeah boy, creating will blow you up with water....ppl lookin big for a week and not very strong.

Ever tried M-Stack from the Animal Line? :evilbat:

Its God in tablet form :D


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original_lollybob
PostPosted: Mon Jun 07, 2010 9:24 pm 
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Location: Escaping disorder
is amazing how u fellas does just put on weight dred... if i put on 2lbs during a month of training and eating im lucky...

and i got some food poisoning (doh eat Eat It!!) and lost 4 lbs... with NO vomiting or diarrhea... just from not eating full meals for 3 days!

but i do yuh basic 4 day split at the gym, eat 3 solid meals, protein supplement 1 or 2 times daily depending on if im in the gym that day...

i have the strength in the gym... its just really really hard for me to gain mass and weight.. :(

we'll see how it goes...


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r3iXmann
PostPosted: Mon Jun 07, 2010 9:32 pm 
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only 3 meals? u need more than that man

just eat :lol:

u can try that tablet i mentioned earlier..just be warned that it gets you very drowsy but your appetite will increase


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$$$-dc audio-$$$
PostPosted: Mon Jun 07, 2010 9:33 pm 
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wat u guys do for warm ups? before u train, and how in sets do u do your exercises eg. (bench press, situps, push ups etc)


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UML
PostPosted: Mon Jun 07, 2010 9:34 pm 
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punchin NOS
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nah b18, ah never tried that M-Stack...i dont like to experiment too much....so i try to use as little as possible.

nah original, i cetch meh arse tuh put on weight too...i was shocked how easily r3Ximann put on weight..but then as i said..he has the genetics for it.

is only now that I stop training i putting on weight like he :lol: :lol: :lol:


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r3iXmann
PostPosted: Mon Jun 07, 2010 9:35 pm 
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Location: Straya, m8.
i warm up with a set of 25 using the lightest weight of whatever exercise i'm doing

usually do 4-5 incremental sets

1 warmup
and sets of 12,10,8 and 6 while progressively increasing the weights


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UML
PostPosted: Mon Jun 07, 2010 9:38 pm 
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punchin NOS
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eating 6-8 times a day
drink plenty water
stretch
lots of rest
proper form
mass...heavy weight low reps
definition...high reps medium weight


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r3iXmann
PostPosted: Mon Jun 07, 2010 9:41 pm 
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Location: Straya, m8.
UML wrote:
nah b18, ah never tried that M-Stack...i dont like to experiment too much....so i try to use as little as possible.

nah original, i cetch meh arse tuh put on weight too...i was shocked how easily r3Ximann put on weight..but then as i said..he has the genetics for it.

is only now that I stop training i putting on weight like he :lol: :lol: :lol:



no@genetics.

everybody in my family slim and my mom is a gym/fitness nut :lol: :lol:

i'm not that big but i'm MUCH bigger than when i first started

it was really hard initially but looking back now, i believe those allergy meds helped me with my appetite. now,i'm not a protein obsessed feller..i eat indiscriminately and i LOVE high calorie foods..you gotta take all this into consideration

90% of the time,it's your diet..cut out stuff like whole wheat bread (fibre makes you feel full so you eat less), try to eat quicker instead of taking your time etc

i have a friend who went from very tiny to BEAST size. with his permission,i'll post some before and after shots of him


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UML
PostPosted: Mon Jun 07, 2010 9:45 pm 
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punchin NOS
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^^^and try not to drink when eating :wink:


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r3iXmann
PostPosted: Mon Jun 07, 2010 9:47 pm 
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especially carbonated drinks ^


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wall
PostPosted: Mon Jun 07, 2010 9:47 pm 
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good info.whats better free weights or machines?


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b18b_turbo
PostPosted: Mon Jun 07, 2010 9:48 pm 
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UML covered the basic pillars you need to follow to pack on that mass.

Warm ups are really just to get the blood pumping and to warm up the muscles so that during the exercise, you have a constant supply of energy and oxygen.

A good warm up would be a nice 10 minute jog on the tredmill or I would cycle to the gym sometimes.


TIP: MASS-BUILDING EXERCISES ARE "TWO-JOINTED" EXERCISES SUCH AS (e.g. bench press, squat, rows). "SINGLE JOINTED EXERCISES" (e.g. curls, flys, leg extensions) ALSO BUILD MASS but not to the extent of "two-jointed" exercises. Single jointed exercises also usually allow one to put less strain on a muscle, since only one joint takes the load. Hence they are to be used more to get familiar with isolation of the muscle group for more effective reps and a better pump.


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b18b_turbo
PostPosted: Mon Jun 07, 2010 9:50 pm 
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UML wrote:
^^^and try not to drink when eating :wink:


Digestion starts in the mouth when saliva begins to digest the food. Drinking alot together with eating reduces the effect of the enzymes from the saliva and puts more of a strain on your stomach reducing the extent of digestion and not reaping full nutrition from the food you are eating.

wall wrote:
good info.whats better free weights or machines?


Free weights is the primary method of mass building as you would tend to incorporate all stabalizer muscles in every rep since you would have to balance the weight through the motion. Machines give you support and dont work those statalizer muscles. Machines are used mainly for definition or for pushing VERY heavy weight without a spotter.


Last edited by b18b_turbo on Mon Jun 07, 2010 9:52 pm, edited 1 time in total.

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UML
PostPosted: Mon Jun 07, 2010 9:52 pm 
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punchin NOS
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free weights by far....uses/builds stabilization muscles

good to vary it though...variations build muscles differently


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UML
PostPosted: Mon Jun 07, 2010 9:58 pm 
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punchin NOS
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the only reason i try not to drink while eating..is so that i can eat more....drinking fills me up quicker


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r3iXmann
PostPosted: Mon Jun 07, 2010 9:58 pm 
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and fellas doh forget to work allyuh legs eh :roll:

i usually work my inner thigh too using the adductor machine..does get some stares from ppl in the gym but fack dem :fist:

:lol:


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b18b_turbo
PostPosted: Mon Jun 07, 2010 10:04 pm 
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r3iXmann wrote:
and fellas doh forget to work allyuh legs eh :roll:

i usually work my inner thigh too using the adductor machine..does get some stares from ppl in the gym but fack dem :fist:

:lol:


hhaha!! woman ting yes! lol

Well doing legs very heavily is highly reccommended. Legs muscles make up the biggest muscle group in the body. The result of working them very hard is release of testostorone into the blood along with various growth hormones :D. This is why doing legs on day 1 is a trademark of any serious bodybuilder's routine ;).


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AllTrac
PostPosted: Mon Jun 07, 2010 10:05 pm 
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Location: squatting in the curl rack
Routine A

Day 1 - Stag -
1 pitcher Draft
Arm extension to grab mug
Arm Lift to full curl and hold mug at mouth


Day 2 - Double Dog pq
Pull handbrakes on de Incline by Lalls bar
Extend Arms to grab cups
some back and forth cardio to get ice and chaser
Double arm twist to mix chaser and double dog
Arm extension to grab cup
mouth press and exhale

Day 3 - JWB 750ml
Pull-up to ATM
Leg extention to ATM
Sees bank balance and does epic ABS cringe
Hyper-extensions of lungs
Sacrifice food cause on cutting diet, withdraws money
Seated curl with JWB 750ml
No spot needed

Repeat Day 1 on Day 4


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