GET BIG!!! workout plan guaranteed to work!
yo i was making up this routine for someone that asked how to get big. i seen about 326 of those threads and it took me tooo much time to type this so i might as well make it a thread.. wit da help from muscle fitness magazine i made this up .. ight. ..
First of all you got to count your calories. For the first two weeks eat the normal amount of calories you would eat on a normal day say about 2,000. The from week 3-4 eat 500 more calories then you did for the first 2 weeks so now you at 2,500. Week 5-6 eat 3,000 calories and so on. Go to about 20 weeks doing this. Also take so true ma## from this site www.prosource.net its cheaper here. NOW You got to lift heavy!!! or else cause you want hypertrophy (muscle gain) it might look suspect but your workout is going to be like this ..
Monday And Thursday is Triceps / Chest Day
Sets Reps Do about 90% of your max
Incline Bench Press 2 X 3-5
Bench Press 2 X 3-5
Decline Bench Press 2 X 3-5
Cable Crossover 2 X 3-5
Close Grip Bench Press 2 X 3-5
Press Down 2 X 3-5
Tricep Extension 2 X 3-5
Tuesday And Friday is Legs/Shoulders/Traps Day
Sets Reps Again Do 90% of your max
Squats 2 X 3-5
Leg Press 2 X 3-5
Leg Curl 2 X 3-5
Calf Raises 2 X 3-5
Shoulder Press 2 X 3-5
Upright Row 2 X 3-5
Seated Lateral Raise 2 X 3-5
Shrugs 2 X 3-5
Wed/Sat is Back/Biceps/Foreams
Sets Reps 90% Max
Deadlift 2 X 3-5
Bentover Row 2 X 3-5
Pull down 2 X 3-5
Seated Row 2 X 3-5
Dumbell Curl 2 X 3-5
Cable Curl 2 X 3-5
Hammer Curl 2 X 3-5
Zottman Curl 2 X 3-5
Wrist Curl 2 X 3-5
Now... do that for 3 weeks on the 4th week do what ever you choose including this
Butterfly curl 2 X 25
Curl 2 X 25
Frog Kicks 2 X 10
Air bicycle 2 X 25
V-Up 2 X 10
Scissors 2 X 60 secs
Leg Raises 2 X 10
Cable Crunch 3 X 6 use about 40 lbs
Declince Crunch 2 X 10
Hanging Leg Raises 2 X 25
Then.. for the 5-8 week you go back to the regular heavy routine.
After week 8 :applause:...
Make sure you change up the routine after the full 8 weeks. Google the exercises if you don't know them. And last but not least drink you true ma## first thing in the morning (ONCE you wake up) and RIGHT AFTER you done with you workouts. AND DRINK PLENTY OF WATER OR ELSE YOULL DIe!! .. not die but be real dehydrated. good luck and tell me your gains... it worked for me :greetings10:
|12-01-2008, 10:02 PM||away - #2|
great workout, my routine is very similar to this.
|12-02-2008, 03:31 PM||away - #3|
So lifting heavy 2 x 3-5 is better than lifting medium 3 x 10-12?
|12-02-2008, 06:34 PM||away - #4|
Well for hypertrophy (growth and increase of the size of muscle cells) yeah. Make sure you do 90% of your max though... Say if you want strength do 8 to 10, if you want to build your endurance do 12 to 15 or more
|12-02-2008, 06:41 PM||away - #5|
|12-02-2008, 07:29 PM||online - #6|
Actually...hypertrophy is in the medium rep ranges while strength is in the low rep ranges. (there are studies about this)
This workout can give you size too though...size is MOSTLY about your diet.
|03-13-2009, 07:50 PM||away - #7|
i think this thread is great...
i started doin this workout plan 2 months ago and it works but i dint gain more than 5 lbs. because i dint foloow the diet plan which i should
|03-13-2009, 08:28 PM||away - #8|
:sleeping-smiley-004 More sets dedicated to biceps and forearms than quads & back/lats....
|03-13-2009, 09:29 PM||away - #9|
|03-13-2009, 09:55 PM||away - #10|
Thats almost exactly my routine when I was clean bulking. Thats a really good program for size and strength.
|03-14-2009, 03:54 AM||away - #11|
Do you need a spotter for these workouts? 90%.. or can you just make it through struggling hard
|03-14-2009, 04:53 AM||away - #12|
If youre going 90% you definitely want someone watching just in case. Or you can do what you can on the smith machine... man I love the smith machine
|03-14-2009, 07:22 AM||away - #13|
And i got Proof = , or
|03-14-2009, 07:26 AM||away - #14|
|03-14-2009, 11:38 AM||online - #15|
You shouldn't gain more than a few pounds a month anyway because muscle gain does not come as quick as people think (unless you're a beginner, or you're trying to gain back muscle that you've lost).
|03-14-2009, 01:22 PM||away - #16|
another important question..
How do you warm up? Do you do like a set of like 10 reps to warm up/stretch, or do you just get right into the 2 x 3-5?
|03-14-2009, 02:39 PM||away - #17|
and this routine is pretty good however ud gain more size from just using something like madcows 5x5 and ud spend less time in the gym.
your diet is more important than your lifting anyways.
|03-14-2009, 03:03 PM||away - #18|
|03-15-2009, 11:11 PM||away - #19|
Props.. I'll try this out in a few weeks.
|03-16-2009, 12:41 PM||away - #20|
Few problems- no warm up set and no sets that approach ideal levels for hypertrophy(muscle growth)
But hey, to each his own. If it worked for you, great.
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