Monday: Legs / Chest
Tuesday: Shoulders / Back
Wednesday: Chest / Bis / Tris
Thursday: Legs/ Shoulders / Back
Friday: Bis / Tris

I eat well and i am taking 1 scoop of Creatine (Cell Mass) directly after my last rep

I Take two scoops of Brotein-Syntha 6–one scoop at 9 AM and one directly after my creatine.

Am I doing it right? I need a solid routine–PLUS I have heard that you should do Two Weeks heavy / One Week light –Ideas?

EDIT:

you need some rest days. my body would never be able to handle 5 days straight of compound lifts
Yea ditch that last day of bis/tris. Do a mon/tues/thur/fri split.
ditch your friday and move wednesday to thurs and thurs to fri
ive never heard of the 2 weeks heavy, 1 week light. just do what feels best for your body. and post your lifts that you will be doing

thats almost what my workout looks like except its 6days on/1 off since I started 6 months ago. Would any of you reccommend some days off for better gains?? my body/mind feels fine so..??
Hope you think you and your body can keep up with that long term.

Getting bigger is more a marathon than a sprint.

there is no universal rule. but if youre seeing gains then keep doing it. but i cant lift more than 2 days straight without needing a rest day.
You haven’t actually told us what your routine is. Your "back" section could be just cable rows… your "legs" could be a leg press. How are we supposed to help without knowing what you’re actually doing?
more protein
more rest
more sticky reading

on the left

Quick Q:
does everyone on here endorse the sticky thread workout? Most peeps on 4 or 5 day routines? I’ve been working a routine for awhile now and was seeing great results for 8months, but I’d more or less plateaued for about 2-3 months before seeing a decrease in gains once I started trying to recuce body fat (which I am okay with, nothing drastic).

no, I don’t workout unless you count typing on the ‘net.
studies have shown that you get better results from creatine if you use it right before and after your workouts.

Are you typing for bulk or just leaning up.

must be on the sauce
yea…fucking Ragu man….

I said I was trying…it isn’t working…I’m so small…

without knowing your diet i don’t think we can help much. Your workout is just horribe IMO. Hitting everything directly once a week is enough.
I dont know what you eat so I’m going to assume it’s only syntha shit and cell mass shit. Emphasis on the shit.

How can you grow if you dont rest?

fuck it nevermind.

your not working yourself hard enough with the time you spend in the gym if you can lift that muscle group two days later to the max again.
You’re gonna want to start with around 1g of test a week and some deebawlz

trenz
tren is something I don’t see myself ever fucking with, risks seem to outweigh the benefits compared to other things

which risks might those be?
blood pressure issues mostly, especially for someone like me who is already predisposed to high BP and on meds for it

the ROID RAAAAAAAAAAGE part sounds cool though!

dont stay on for months at a time and it shouldnt be tooo big a deal.

My routine is this: All exercises I do three sets 10 x 8 x 6 getting heavier each set

Monday: Squats / Flat DB bench or Flat / Leg Extensions / Incline DB / Leg Curls / Chest flies / Calf Extensions

Tuesday: Military press / Upright Rows / Shoulder fly front - side / Single Arm rows / Shrugs / Supermans

Wednesday: Repeat Chest/ BIS/Tris: Single Arm Curls / Single Arm Extensions / Hammers / Kneeling Tri Extensions / Long Bar Curls / Dips / Reverse Curls / Over head tris

Thursday repeat

Friday Repeat

Sat / Sun OFF

Breakfast : 3 Egg whites , Two Cups oatmeal , Two oz Reduced fat milk , One bowl of Smart Start cereal

9 AM or 3 PM One scoop Syntha Six

Lunch : Turkey Wrap and Water

Dinner : Whatever the fuck they are serving at the DFAC / Galley –If it’s greasy and hawrible for you–i get another turkey wrap.

I am on deployment and this is what I eat EVERY morning. Very few moderations to everything.

should i eat every two hours a little bit or what? I’ve heard that your body can only process 20-25g of protein every two hours…Is this true?

werd. Just eating healthier/wholer? foods while living at home this summer has helped my recovery time and gains

i need to do more research and getting off deployment should help out a ton

Read the damn BB sticky. Thats all you need right now. Your first meal is a shit ton of carbs and no protein. Your body will process everything you put in it, whether its excreted out of your piss depends on you.

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occasionally. good combo?

what do you mean? it stopped working?

no… if you have a tolerance I found it doesnt really do anything. macro posted something about it.
Melatonin has worked the best for me when it comes to falling asleep.

haha well I don’t do that enough to have any sort of tolerance
my mom uses it everynight.

i dont use it ALL the time, but when I find myself tossing and turning i’ll throw a couple sprays on and pass out.

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very pleased with it
It’s permanent, but it takes 5 or so sessions to get to that point. I’ve never heard of any type of side effects and I know of quite a few people who have had this done - a chick I used to date worked at a place that did this so I’d see them every once in awhile.

If you have the money, go for it. I know for a fact that you can haggle down the prices too, so never settle for paying what they initially quote you.
side affects include mild itching, redness, burning, and death
do it, son.

they do good financing and shit on that stuff now.. especially for summer, they run all types of specials
permanent for most, but if you eventually hop on some Test, dont be suprised if it comes back, a lot of other guys have said that their laser hair removal only lasted 1-2 years
It seems be around 200 a session. So 1200 - 1000 for 6 session is not too bad. However, if that shit comes back after 2 years, then I’m not sure if it’s worth spending that money on lazer instead of just getting waxed.

i’m sure if any came back, it would take 1-2 sessions to clean up
dude men have chest hair

i am middle eastern as well
everyone has arm hair
shoulders and back i could see

just have confidence, if your reasonably good looking its not a big deal

most places will guarantee it for a certain amount of time and give touch-ups for free if there is re-growth

they are having to go to further and further lengths since its becoming so competitive out there.

Back is hairless. My arms are like chukabaka no shit. And i just think that having a hairy chest defeats the purpose of getting definition there. I’m going to look into some places around me area and see how cheap they go and what my options are. Not going to remove arm hair totally, would just get it lightened up. Peace to chest hair tho.

that’s not that bad
just trim your arm hairs if you’re this insecure about them

short hard hair are worse than long soft hair tho lol.
bro your chest hair is nothing
i have far more and dont worry about it
its not like something is wrong with you
just trim the arms if it bothers you
if you were to compete fine it all goes
but for aesthetics, id say leave it alone
girls dont reallly mind unless its in a magazine or something
you barely have chest hair.
your arms are hairy but not hideous.
i dont get why guys care so much about hair on their bodies.. girls expect it to be there.
i just hate body hair so yeah I just get rid of it. arms, chest, midsection all shaved, legs trimmed. I do it for myself. some chicks think its sexy and others think it plain fucking weird and I really couldn’t care less
Like already said, your chest hair isn’t shit.

Just shave your arms twice a week. My arms are pretty hairy. I just shave them in the shower every few days and they stay nice and smooth. Takes like 5 extra minutes.

you are the most worthless troll
Your body hair really isnt that bad - everyone in my family looks like they are wearing a sweater at the beach.

Just have confidence.

i don’t think its weird.. i just don’t think its something a guy should stress over.
either way is fine.

wow complete opposite of me
i’m almost hairless
Pffffft, I’ve quite seriously got Austin Powers chest hair going and I don’t give a shit. Girls don’t like it at first but after a bit, they love it.
k after reading all the responses, I have decided to keep the hair and just trim arms once in a while =).
you can use raw soy milk, it’s been clinically proven to reduce the width, density and lighten the color of hair.
use a #1 trimmer on your arm hair it will tone it down

and ur chest is barely there

i shave my chest, get my back waxed , shave my balls and trim everything else.

once a week or as needed.

due to increased estrogen levels

enjoy the mild case of bitch tits

umm no….phytoestrogens from soy milk can’t penetrate the dermis

if only the reason we had hair was because of testosterone

you obviously don’t know of the prestige associated with hollywood upstairs medical college

It’s not that big of a deal. I have fairly hairy arms and I just run a hair trimmer over them with #1 guard on every week or so and it looks normal. I did this for a year and my girlfriend never even noticed until she was looking at it really close.

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not the best site but if anyone has anymore info on individual muscle groups, please post.

back to my lifting!
click the muscle or exercise type then you can see the appropriate stretch

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1.costco
2.buy chicken seasoning by montreal
3.buy a grilling pan
4.buy 4 packs of chicken breast
5.season with condiments + EVOO.

The Montreal Steak seasoning on chicken is 10x better than the montreal chicken seasoning. Try it out, I put the shit on every, chicken, burgers, etc…

I also add a pinch of red pepper flakes to each side of the breast before grilling. Adds some heat to it.

i’m confused at the question

omgwtf

I used the pan pictured. Cook on each side for about 10 mins. Olive oil helps with the browning.

Btw the chicken was fucking good as hell.
Looks good as hell.

I bake mine. Wrap it in aluminum foil with 1-2 slices of orange on each side, with lemonpepper, and pepper, bbq sauce optional. then throw it in the oven while i go workout. Delicious. The left overs aren’t as good as it is fresh.
What happens if there’s no olive oil? would taste much worse or still ok. Like if i use non stick spray instead of olive oil.
I cover my chicken with chili sauce and throw it on the BBQ.

Easy shit.

most of the time the oven won’t create the maillard effect whereby the meat is browned i.e. by pan-frying etc.

ah. if i bake chicken breasts it just goes in with one side seasoned @ 375F for 35 mins. juicy as fuckkkk.

and if you don’t mind the carbs, throw on abit of brown sugar. omnomnom
i thought only pussies ate for flavor. I flavor my chicken with garbage water and horse piss to prove how tough I am

I hope you brush your teeth after you eat!!

also an activity reserved for pussies!!
sorry I’m finished now

in reality, i’ve been flavoring my chicken with blackened seasoning lately. pretty badass

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That’s what I do, Military seated DB press then push presses after

i do military press or shoulder press and front raises

gotta save energy to do lateral raises with the 75’s amirite
I do standing military and that’s it, and if needed I’ll push press until I hit the number of reps I want to or I’ll superset it with the shoulder press machine and use the vertical handles while facing the back support.
I rotate between seated DB, seated BB, standing BB, and throw in push presses every so often. Never more than 1 of those per workout.
i really like doing heavy push presses. After that i go alitte light and do very strict overhead presses with ligher weights and aim for about 15 reps.

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715×1 raw flat bench
495×5 behind the neck military press
Incline DB Flies with 150s
585×3 bent over rows @75-90degrees
Lateral Raises with the 115s (really tore him up)
855×5 BB Shrugs
635×2 Close Grip Bench
Skullcrushers with 405
765×1 squat

just fucking silly
Long read..wow

This is all killing me not being able to train….

especially at that gym you go to…that place is insane dude, so jealous
I should be up at the end of next month unless some shit comes up unexpectedly
i like this line

hit me up Nicky, Ill call up Uncle Pur too
one80sport in andover…you have tp see it in person to see what the gym really has…everyone trains there, pro PL and Strongman..nuts

damn, thats such a haul from Newton …. I’ve been at Superfitness in Watertown for a few years now, looking for something much better, but closer .. When you start back working out, let me know and I will tag along for a few sessions to check it out.
495×5 BTN press impressed me the most… that is fucking retarded

note that horonstras ROM is similar to most pro BB’rs. as in its pretty limited. in his vid his BTN press surprised me the most, as it’s not a shoulder press as all, the ROM is about 5" or so, he goes to basically the top of his skull and then presses. great for tri’s though.

dont leave me out cunt nugget

is the vid out? I feel like it’s spending however much money for basically a highlight reel of his lifts
yes its just his gym training, but realistically thats what most lifter vids are. kennellys vid is great and its just him training, eating at olive garden, and some arnold footage.

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trust me i’v been over 6k calories

You bet your ass its right, you can see why people become obese

Anyway, the only unhealthy level of calories to intake is a level that far exceeds your requirements.

A person who runs 65 miles needs a lot more calories than a person who sits on their ass.
it’s all relative to yourself. Set a limit for yourself for a week or two. Then check to see your weight after that week. If your gaining and you wanna keep gaining eat that many calories. If you wanna lose weight then drop by 200-400 calories a day. Recheck in two weeks.

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I’ve got a lot of spare time this summer and could stand to get more in shape. The only problem is I have no clue where to start.

Right now I am 17 y/o, 6′1, and about 175. I’d like to lose some weight, and get bigger. I have a home gym consisting of..

One big machine that has a pull down (lateral?) bar, a thing were you put your arms in and then push them towards eachother in front of you, and a safety bench press.

An elliptical.

A few free weights

An ab workout thing. (You sit in it and when you bend over it has resistance on it)

I’d like to mainly get slimmer while building abs, but I don’t want to ignore arms and legs. Is there a place to get a routine other than seeing a personal trainer?

I could do this everyday for an hour or two for the rest of summer and then 30 minutes a day after that.

Thanks for your help bros.

Yeah, but that seems to be concentrating quite a bit on calves and arms when thats not my main area of focus.

because there was nothing in there about back, legs, chest or anything

diet and routine –>
Right now I am 17 y/o, 6′1, and about 175. I’d like to lose some weight

Just focus on lifting man

WTF. Figure out what the hell you want to do first.
^ when your a noob and your starting out…thats the easiest time to do that kind of thing.
Christ….

Go run/cardio to lose the body fat you want. While doing this get your diet in check.

Once you’re down to a weight you’re happy with, re-assess your diet to more of a lifting diet and start hitting the weights.

.

If you have a lot of time in teh summer you can do two-a-days. Wake up w/out eating, hit up cardio. In the evening, go in and lift hard.
Did that girl ever end up getting you off? Was there ever an update to that thread?

There were a few, and yes.

So here’s what I’m thinking

Every morning go and do an hour (?) of cardio before breakfast (?)

Then at night lift for 30 minutes.
get a gym membership. do the westside barbell 5×5 routine or whatever its called. google it. thats a good routine to build a base and it will get you in shape

It’s easy to gain weight and lose weight at the same time? Unpossible.

dont be an idiot.

body recompisition. lose bf, gain lbm.

But that’s the point. People say they read the FAQ threads, they read the stickies etc but they dont.

If anyone had read the threads they would realised that gaining lean muscle mass and losing fat at the same time is very hard without dedicated nutritional advice and personal training, plus after the newbie gains it becomes next to impossible.

They wouldn’t post threads saying "I’d like to mainly get slimmer while building abs" and all the other crap people sprout.

IB Iwannalooklikebradpittinfightclub

wtf were you reading? read them again.

try pur’s routine. been working great for me.

Yes, anyways what i really meant was if he had his head on straight on what to do/eat while starting it, its not a far fetched thing to happen. Plus like I said its "easiest" when you start out.

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