Big A: ?'s about your beginers plan

[LS1IMPULSE]

I read over the article a few times but my only problem is that I really cannot seem to keep myself out of the gym more than 2 days a week. Are there and supps, that could be taken like glutamine that would allow me to be in the gym 5X's a week and still see results?

Right now i am about 5"10 175, and I used to be able to flat bench 205 and decline 225, I am now in college and in a new gym with now bar decline so im and unsure of what I can currently do with declines but my flat bar had gone down to 190-195, but flat dumbells has gone from a max of 80's, when i could do 205, to 80's X4 now?

I threw a chest picture in, but also what can i do to loose fat will still gaining muscle? just cut saturated fats and up proteins?


https://img.photobucket.com/albums/v644/allforford21/091106_1000a.jpg

 

[flexmaster]

hey buddy!

I read over the article a few times but my only problem is that I really cannot seem to keep myself out of the gym more than 2 days a week. Are there and supps, that could be taken like glutamine that would allow me to be in the gym 5X's a week and still see results?

Right now i am about 5"10 175, and I used to be able to flat bench 205 and decline 225, I am now in college and in a new gym with now bar decline so im and unsure of what I can currently do with declines but my flat bar had gone down to 190-195, but flat dumbells has gone from a max of 80's, when i could do 205, to 80's X4 now?

I threw a chest picture in, but also what can i do to loose fat will still gaining muscle? just cut saturated fats and up proteins?


https://img.photobucket.com/albums/v644/allforford21/091106_1000a.jpg

im no BigA but i think i have an idea of what he'll say. training 5 times /week will be overtraining. answer me this...do you grow by lifting weights, or by recovering from lifting weights? so you would want to maximize your time doing whatever causes growth (ie. REST/RECOVERY). at 5'10" and 170 lbs you have TONS of weight you can still put on that frame. follow BogA's advice bro, thats why it is there. train and eat the way he says to in that thread and you will definately grow.

 

[LS1IMPULSE]

would running disrupt my recovery time? If i were to lift Mon-Wed-Frid and do like and hour of low intensity running on a treamill tue-thursday would thats still be ok for recovery?

thanks, Matt

 

[flexmaster]

would running disrupt my recovery time? If i were to lift Mon-Wed-Frid and do like and hour of low intensity running on a treamill tue-thursday would thats still be ok for recovery?

thanks, Matt

i wouldnt run, you could do some walking on an incline on a treadmill to keep bf in check.

 

[Big Danny]

As Big A says, in BB less is more, so stick with 3 wo/week.For an effective bodyfat loss, two aerobic sessions per week, early in the morning, may do the trick for you.

 

[LS1IMPULSE]

I tryed that beginner plan but doin 1 work set of 6 reps, it just doesnt seem like im doin enough? I will conitinue to lift only mon-wed-fri even though thats tough enough, but I Figured i could follow that begginers plan for what muscle groups to work for each day, but maybe a few more set/excersises here and there?

 

[Big A]

I tryed that beginner plan but doin 1 work set of 6 reps, it just doesnt seem like im doin enough? I will conitinue to lift only mon-wed-fri even though thats tough enough, but I Figured i could follow that begginers plan for what muscle groups to work for each day, but maybe a few more set/excersises here and there?

You obviously are not doing that work set properly. Read in the article again how to perform the work set. If you feel like doing more work, then you are simply not doing it properly.

 

[LS1IMPULSE]

i read the article a few times, 2-1-1 reps, the whole plan is with slow controled reps, and there are the warm-up set for each muscle group. Im in no way bashing the plan, just looking to modify it a little and i want to make sure im not going to ruin it.

 

[Big A]

I am not saying you are bashing it.

You need to do the tempo exactly as stated with a weight that you will PHYSICALLY fail at the expected reps. Physical failure usually happens about 2 reps after mental failure. You should be so wiped out it should take you several minutes to get your breath back.

 

[LS1IMPULSE]

Is it possible to follow the 2-1-1 rep throught the whole work set, especially the last 2?

I tryed putting my own plan togather that is much like yours, still mon-wed-fri, went to bodybuilding.com and checked out thier excersize guide to find some new lifts, basically i kept the same muscles groups on the same day but swithed legs to friday.

So far I have:
Monday - Chest, Triceps, Shoulders, Traps
Wednesday - Back, Abs, Biceps + Forearm, Lats
Friday - Quads, Hams, Calves

I have a warp-up set for each muscles group and then 2 Work sets for the rest of that group, much liek your plan with the addition of one extra work set, and when I get the specific lifts, if I post that plan up her do you think you could give it a quick run through for me?

Also is there anythign you recomend doing on Tuesday/Thursday that wont interfere with recovery to help keep BF in check?