I am currently looking into a 8 day rotation. ( credits to Hola Bola from bb.com )

Workouts will be modded to suit the gym

It has a much more friendly approach especially on hitting the body parts. Planning to start of on Monday. I am also having my interns but there is no reason no neglect working out.

Oh yes, when its incline db press, how many degrees do you go up? 45?



This post has been edited by shanecross: Jun 6 2008, 04:14 PM

Anything from 35 to 65 degrees hit the chest. That's my range too. The rotation looks good.

6 days a week training. hooo.. not easy to put into the timetable.

It's the same as mine. I do 3 days on, 1 off.

Arms 7/6/2008

Rotation Day 1

Warm up
Chin ups
BW x 9
BW x 9

Dips
BW x 9
BW x 9

Barbell curls
135lbs x 8 (Light weight babyyyyyy)
135lbs x 8
135lbs x 5
115lbs x 9

Supersetted with:-
Weighted dips
BW + 45lbs x 11
BW + 70lbs x 10
BW + 80lbs x 10
BW + 100lbs x 8

Concentration curls Milos Sarev's style
35lbs x 7, 30lbs x 7, 25lbs x 4
35lbs x 7, 25lbs x 6, 20lbs x 4
30lbs x 7, 20lbs x 6, 15lbs x 4

Supersetted with:-
Tricep overhead extensions
70lbs x 10
80lbs x 9
80lbs x 8

Prone curls Charles Glass' style
5 plates x 12
4 plates x 11
4 plates x 12

Supersetted with:-
Tricep rope extensions
80lbs x 10
70lbs x 10
70lbs x 10

Comments:-
Amazing pump after a change of routine. Watching both Charles Glass and Milos Sarcev's vids for arm training have definitely helped my arm workout.

This post has been edited by darklight79: Jun 7 2008, 10:04 PM

are the videos online? could you post the link pls

is the charles glass video the one titled "get cut with glass" with adam kirby?

im easily bored everytime of the day
so i go like 5-7 days a week...
usually 4 days on 1 day off
the last day of the week is the less packed training

darkie, then they say 8 hours of sleep is it necessary for it to be 10-6 or 12-8?
i mean, i sleep at 3 or 4 and wake up at 11 or 12
its the same right?
or not?

Well, I had a hard night out. I'm still awake. Probably gonna wait till 7am to drink my protein shake and sleep till 3pm. That's 8 hours. Does that answer your question?

Wow! you got strong arms. I could only bb curl 90lbs at my best. I got very weak biceps.

Well buddy, even if you may not be able to curl as much as me, I'm very sure you have much better genetics than me for biceps. The peaks for my bi's seriously suck. I inherited good triceps from my mom though. Hers show even when she's not flexing. My dad however had flat biceps.

Thats because for the average trainee, (like most of the rest of us) it is way too much work. darklight is obviously not as hard a gainer as the average Joe, which puts him in about the top ten percent of trainees, if I did that much work I would have to sleep all day to recover.
My whole workout is often no longer than 15-20 mins and I get great results, for an old bloke that is

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Added on June 8, 2008, 2:42 pmDead right, most people as long as they deadlift and squat would never need to do ab work except perhaps just before a comp, and some not even then. Abs are like any other muscle group and if you train them they get bigger which then gives you a bigger waist. Lose tummy fat, see abs. When you squat or deadlift heavy your abs work very very hard, no need to add anything else.


This post has been edited by gleko: Jun 8 2008, 02:42 PM

damn right it has to be genetics
in my family, no one...i repeat that no one had ever got ripped/muscular in their whole life before
so im trying and hope to god will never retire...no matter the outcome
haha

Neither do I have good genetics. That's why I quit competing. Weak chest, weak forearms and weak calves.

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Added on June 8, 2008, 5:25 pmGetting ripped is more on your diet. God can retire but not you.

This post has been edited by 4Rings: Jun 8 2008, 05:25 PM

Sorry, I didn't see your post earlier.

Milos Sarcev's bicep workout. Here, for concentration curls he suggests taking a poundage where you can hit 5-7 reps with good form, then drop weight and curl out another 5-7, then drop weight and squeeze out just a few more with emphasis at squeezing the bicep at the top of the movement:-
http://www.bodybuilding.com/fun/fitshow32.htm


Charles Glass' upper arm workout. Here for machine preacher and machine prone curls, Glass suggests not sitting at the machine but standing over it and leaning forward so that you don't tend to use your body and jerk back the weight.
http://www.bodybuilding.com/fun/glasscut5.htm

Hi. You're new here. Welcome to the boards and to my journal. Actually gleko, i am quite a pure hardgainer. I was 55 kilos before i started working out, I possess a very small bone structure (evident from my very tiny wrists) and if i don't eat properly for a few days, I tend to shrink. I just found that high volume training works very well for me.

Imo, with proper nutrition and good rest, it's very hard to overtrain. What's your workout like? 15-20 mins seems pretty fast but i know some trainees who can do quite a lot during that short period.

Sadly, to also be an elite bodybuilder, it's 97% genetics and 3% everything else. There's a saying that we can't make a pitbull out of a chihuahua. A muscular one yes, but still a chihuahua. Which is why i would never compete despite being asked by many people to.

I just read half of ya thread bro.. and it's really inspiring.. ;]

haha.. I knew it was this series i watched all the episodes. real fancy equipment they have in the gyms in the US.

wow.. really? 55kg!? how long have u been training for? i started at 62kg and i'm 73kg now.. hopefully i'll reach close to 80 one day. Did you go crazy with your diet? So inspirational

Thanks man. =)

Yeah, 55kg, skinny as shit. I went crazy with my diet for a while. Took aggressive bulking way too far 1.5 years back. My waist size was almost 39 inches and i was 97 kilos.

Then i went on a culking phase, lost 13 kilos and got my waist down to 32.5 inches. Slowly bulking now, up to 86 kilos now and still at 33 inch waist. I'll start panicking if my pants feel tight but so far it's good.

Slacked off a bit with the diet during the weekend, didn't miss meals but i had crazy cheat meals. Had nasi lemak, eggs and 5 friend chicken drumsticks yesterday.

wow. how was your bulking diet like?

Whoa... don't even try my mega bulking diet. It was too much even for me. I got fat.

Hi darklight, thanks for the reply and welcome. Even small boned people can be good gainers, take a look at Lee Labrada, that guy has one of the best shapes ever, and small bone structure, yet was able to carry an impressive amount of muscle. I myself am very small boned though comparatively wide in the shoulders for my height. If that is you in the photo there I would say at the very least you are a decent gainer, even if you started off small. (I hate to disagree with something like this especially with out ever sighting you ). Most real hardgainers never really continue working out. the problem these days is often that most of the information most trainees get is from steroid users who in five years go from nothing to the world championships. they also talk about muscle gains of ten twenty pounds a year. Something some of the guys I have trained could look forward to over a five year period. But then again I trained with a guy who went on to become Mr. Natural Australia and he could do almost anything and gain, while I would do the same workout and for legs the same weight and put on hardly anything. We even ate the same meals. His bench was way above mine though, never could match him there. Again if that is you in your signature then you really should think about giving competing a go at least once, especially i f your legs are a match for your upper body.



Not sure I agree with you on the overtraining, many guys overtrain for long periods of time and don't know it or notice it. Also to get the kind of results the big boys get one needs to sleep for way too long. Up to twelve hours a day for some of the steroid freaks. These days (I have been training for over twenty years) I like short and sweet, mainly because I found I could get the same results and sometimes better, than when training for long periods. I mainly follow the training and diet advice of Vince Gironda a man 50 years ahead of his time. Arnold was once advised to go and see him for training advice By Mr. Weider after he won the Mr. World and Arnie introduced himself and said "I am the current Mr. World " and Vince purportedly replied "Really? you look like a big fat F%&K to me." Vince would lose competitions because he was too cut, way before being cut was in, and pre-steroids and diuretics. To me, if I can get the same results from three sets as ten, then three is better

As for what my workout is, it depends on what I am trying to achieve and where I am in a cycle as I prefer to cycle my workouts and very rarely cycle longer than 6 weeks. At the moment I am trying something I have not done before and so far have been extremely impressed with the results. I am only doing two exercises, 5 days a week and cycling up to a new personal best every two weeks or so. I am trying to get my strength back to what is was some years ago. I have not been able to concentrate fully on my training the last few years and like lifting heavy. Family and work have taken precedence and I find myself with enough time to concentrate on my training again.
My goal is to get my deadlift up to 350lbs and my bench back up to at least 220-230.
You would be surprised at how well your biceps grow when you lift a heavy deadlift without straps or gloves.

I do 1 set of 5 reps at maximum,
1 set of five reps at 90%
and then as many sets as I can at 80% Usually at least five but sometimes in the early stage of the cycle up to ten sets.
early in the cycle I take only 30secs rest between sets. As the cycle gets heavier I take longer, but no longer than 90 secs.
When I get to the very end of the cycle I only do two sets, maximum set and 90% set.

I do the same for bench.

In the 6 weeks I have been doing this, I have gained nearly 4 kgs and lifted my weight on bench from 55lb dumbells ( I prefer dumbells because they are harder to do, but my gym only goes up to 60lb dumbells) to my set today of 185lbs (bench press 1 set by three) Tomorrow I will drop down to about 120 or 130lbs and cycle up to 195lbs by five reps I hope.

My training partner, who has never trained before, in his life, has just reached 250lbs for five reps on deadlift. He could barely lift the Olympic bar and two 35lb weights when he started.
He has also done two reps using 60lb dumbells. And multiple reps at 55lb dumbells.

the thing that has surprised me with this particular workout is my arms have continued to grow along with my legs and back yet have not been directly worked at all. But also for me, these are weights and muscle size i have had before, though some years ago. While it is easier to rebuild muscle than build for the first time, I am still impressed with my progress, because it usually takes me much longer to rebuild than this particular workout has done for me.
Not to mention I am now 45 as well.

Anyway hope that makes some sense