what do you think about this work out ??????????

[birds]

How to Gain Weight Workout and Diet Program



TRAINING PROGRAM
FIRST MONTH
Training split 1 on, 1 off

Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/waist
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/waist
Day 8: Rest

And so on...

In the following 4x12, 10, 8, 6 means 4 sets of 12, 10, 8, 6 reps with increasing weight each set. 4x8 means 4 sets of 8 reps with the same weight.

Day 1

Chest:
Bench press: 5x12, 10, 8, 6,4
Incline dumbbell press : 4x12, 10, 8, 6
Dumbbell pullover: 3x15, 15, 15

Shoulders:
Upright rows: 4x12, 10, 8, 6
Bent over laterals: 4x12, 10, 10, 8 (I don't do much shoulder work because they grow easy)

I will often superset biceps/triceps, but here it's straight sets:

Biceps:
Alternate dumbbell curls: 4x10, 8, 6, 5
EZ-Barbell curls: 4x10
Incline dumbbell curls: 4x8, 8, 6, 6

Triceps:
Pulley pushdowns: 4x12, 10, 10, 8
Lying French press: 4x10, 10, 8, 6
Close grip bench press: 4x10, 10, 8, 6

Forearms:
Wrist curls: 3x15, 15, 15

Day 2

Rest

Day 3

Back:
Wide grip pulldowns to the front: 4x15, 12, 10, 8
T-bar rows or one arm dumbbell rows: 4x 10, 10, 8, 8
Pulley rows: 4x15, 12, 10, 8

Superset:
Hyperextensions: 3x 12, 12, 12
Barbell shrugs: 3x 10, 10, 8

Legs:
Squat: 5x 15, 12, 10, 8, 6
Legpress: 4x 12, 10, 10, 8
Legcurls: 4x 12, 10, 8, 8

Calves:
Standing calf raises: 4x15, 12, 10, 10
Seated calf raises: 4x15, 12, 10, 10

Waist:
Crunches

SECOND MONTH
Training split 3 on, 1 off

Day 1: Chest/arms
Day 2: Legs/waist
Day 3: Back/shoulders
Day 4: Rest
Day 5: Chest/arms
Day 6: Legs/waist
Day 7: Back/shoulders
Day 8: Rest

And so on...

Day 1

Chest:
Bench press: 5x12, 10, 8, 6, 4
Incline dumbbell bench press : 4x12, 10, 8, 6
Decline bench press: 4x10, 8, 8, 6

Again I often superset biceps/triceps

Biceps:
Alternate dumbbell curls: 4x10, 8, 6, 5
EZ-Barbell curls: 4x10
Incline dumbbell curls: 4x8, 8, 6, 6

Triceps:
Pulley pushdowns: 4x12, 10, 10, 8
Lying French press: 4x10, 10, 8, 6
Close grip bench press: 4x10, 10, 8, 6

Forearms:
Wrist curls: 3x15, 15, 15

Day 2

Legs:
Squat: 5x 15, 12, 10, 8, 6
Leg press: 4x 12, 10, 10, 8
Leg extensions: 4x12, 12, 12, 10
Leg curls: 4x 12, 10, 8, 8

Calves:
Standing calf raises: 4x15, 12, 10, 10
Seated calf raises: 4x15, 12, 10, 10
Donkey calf raise: 4x12, 10, 10, 8

Waist:
Crunches

Day 3

Back:
Wide grip pulldowns to the front: 4x15, 12, 10, 8
T-bar rows or dumbbell rows: 4x 10, 10, 8, 8

Superset:
Pulley rows: 4x15, 12, 10, 8
Dumbbell pullover: 4x10, 10, 9, 8

Deadlift: 3x8, 6, 4

Shoulders:
Upright rows: 4x12, 10, 8, 6
Bent over laterals: 4x12, 10, 10, 8
Barbell shrugs: 3x 10, 10, 8


NOTES

1. Each workout should last no longer than 1½- 2 hours.
2. Take no more than 2 minutes rest between sets.
3. Always try for more weight or reps but NEVER sacrificing good form in your exercises.
4. Don't do to many forced reps (if any); it will burn you out.
5. Keep a training journal, this way you can keep track of your gains in strength.
6. If you can find a training partner that would be great. It's much more fun to train and you get more motivated.
7. When you train don't just try to lift the weight, try to feel how the muscles work as well - this will increase the intensity. Remember bodybuilding is about making the muscle work as hard as possible, not lifting as much weight as possible syntherol these are two different things.

I hope you can use my advice, and I wish you the best of luck in your bodybuilding adventure.

Henrik "The House"

 

[balla06]

i think u should focus more on each body part and use high volume an heavy weight. to me 1.5 to 2 hours of workin out in the gym is too long, an hour at the MOST for me. hit it up real hard and get out. but thats me

 

[anabolicfan]

work out looks fine but why 1.5 -2hrs ????? shouldn't take you that long for what you listed.....45-1hr every other day is all that is needed...

 

[Moen]

Damn balla, post that picture in full size man !

Btw: 7. When you train don't just try to lift the weight, try to feel how the muscles work as well - this will increase the intensity. Remember bodybuilding is about making the muscle work as hard as possible, not lifting as much weight as possible syntherol these are two different things.

?

 

[balla06]

Damn balla, post that picture in full size man !

Btw: 7. When you train don't just try to lift the weight, try to feel how the muscles work as well - this will increase the intensity. Remember bodybuilding is about making the muscle work as hard as possible, not lifting as much weight as possible syntherol these are two different things.

?

haha i did somewhere in this biatch!

 

[muscle69]

45 to 1hr is all you need!!

 

[takinitinth ass]

haha i did somewhere in this biatch!

Well i just went back through every damn post for the last 2 months! haha NOTHING....

Lets see that pic bro! My wife wants that pic more than me! AND SHES HOT TOO! haha

 

[STEEDA69]

work out looks fine but why 1.5 -2hrs ????? shouldn't take you that long for what you listed.....45-1hr every other day is all that is needed...

Simple math really! The dude does 47 sets for day one alone. I didn't bother to calculate the other days but IF he did straight sets (one after another without ANY rest) it would take him 50 - 60 mins to complete. IF he took a one minute rest between sets, it would take 90 mins or so to complete! Personally, I usually take more rest between sets (1 1/2 - 2 mins) unless I'm training for a show. TOO many sets per workout! But that's my opinion.

Most are correct in saying you shouldn't spend any more than an hour in the gym but that's impossible with your given routine.

JD~

 

[birds]

Ya this is over training at its best i tryed it out and i got no results !!!!!

 

[W8killa]

overtrained

 

[wucrew420]

mines similar but heres what i do.
mon - chest, bis. tris - 4 exercises each muscle
tues - cardio than legs
wed - back shoulders and rear delts - 4 exercises each muscle
thurs - chest, bis, tris - 4 exercises each muscle but different from monday
fri - cardio or legs
sat - back shoulders and rear delts. - 4 exercises each muscles but different from wednesday
usually in and our in an hour or a little over depends how much warm up and cool down i do on the elliptical

that works good for me and allows enough rest for my body to recover.some may say its over training others may think else wise..

 

[Nat]

I will just give you my thoughts on gaining in the offseason.I have been in the game for over 20 years and competing for over 10. This is just my personal thoughts and experience. Take how you will.

First for gaining weight less is best. I personally found that I can only handle three times a week in the gym for gaining mass. Sometimes I lift so hard I only can get in the two times a week.

First reason is that you must stimulate your muscles beyond what they have endured in the past. Granted you must use perfect form and lift with the correct motion, but lift like you are insane. During my bulking I always keep a log and try to lift more and more each week. To get the muscle to grow you need to stimulate beyond anything that they have experienced.

I keep my reps between 10 to 12 reps for full muscle stimulation and lift like a mad man. I do anywhere between 10 to 15 set per bodypart depending on how I feel. If you lift as hard as you can it would be nearly impossible (at least for me to lift 4x a week) Like I said sometimes it 2x and then I follow up the next week were I left off.

Make sure your taking your supps because you are putting tremendous stress on your body (Vit C, Vit E, Glutamine, BCAA, Isolate protein alot...

One last note is to remeber that your body is in an anabolic state when you are resting and it is put in a catabolic state when you are lifitng (less is best)
but kill your muscles to growth!!!!

Your program outline would for me be more catered to precontest, but again I always keep one mass movement in their to monitor my strength and then I begin to use isolation movements to bring me home shredded and striated!!