err.... don't you think that i need more potato. oats and brocolli? i am over 177cm and my weight used to be 55kg. gained another 5kg under 8 months. slow rate.
thanks in advance.
Try giving me your height in feet and inches please. I'm more used to measurements like ounces instead of ml and inches instead of cm.
Yes, i think you need more carbs in your diet if you want to bulk.
No, I am not into competitive bodybuilding but I'm being pressured by my gym mates and other competitive bodybuilders in my gym to compete. I don't think i ever intend to, i'm quite happy with my level of leanness and size.
Work sets 215lb x 10 205lb x 10 205lb x 10 185lb x 10 155lb x 10 135lb x 12
Close grip cable rows 15 plates x 10 13 plates x 10 13 plates x 10 13 plates x 10 13 plates x 10 11 plates x 12
Hammer grip pulldowns 110lb x 11 110lb x 11 100lb x 11 100lb x 11 90lb x 11
Db shrugs with static holds 1 sec at top (per hand) 70lb x 15 80lb x 15 90lb x 15 90lb x 15 80lb x 15 70lb x 15
Comments : Wtf??? I have no idea what happened to my barbell row strength. Could be either:- a) I'm cutting calories too much which is unlikely because i made PRs in cable rows, hammer pulldowns and shrugs b) My lower back is still fatigued from the deadlifting session.
Overall a good workout. I'm still lifting heavy weight for high reps and that's all the matter. =)
This post has been edited by darklight79: Apr 12 2008, 01:31 PM
close to 5' 9" and about 130lb. a lot of people actually adviced me to gain weight and bulk up before going into weight training. btw, i just want a decent body and getting rid of the visible bones. getting into a quarter of your size will be a bonus.
I get annoyed with people like that cos what is the most effective way to bulk up?? Eat till one gets fat? =P The gym is the best place to bulk up.
And yeah, at 5'9", you need to get in a lot of calories to bulk up. Complement that with a solid weight training program and you'll be fine.
Work sets 275lbs x 10 285lbs x 12 295lbs x 6 295lbs x 8 295lbs x 6 225lbs x 11
Leg curls Warm up 3 plates x 15 5 plates x 15 5 plates x 15 5 plates x 15 4 plates x 15 3 plates x 15
Leg extensions Warm up 165lbs x 15
Work sets 225lbs x 13 240lbs x 15 240lbs x 12 225lbs x 12 195lbs x 13 165lbs x 15
Calf presses (on leg press machine) 240lbs x 20 255lbs x 20 270lbs x 20 240lbs x 20 225lbs x 20 210lbs x 20
Comments:- Didn't try for PRs on squats cos i didn't feel like it (that's the beauty of instinctive training) but i broke endurance PRs in squats though. Broke poundage and endurance PRs for leg extensions Broke poundage and endurance PRs for leg curls Broke endurance PRs for calf presses
Definitely one of my better leg days. *smiles*
Chest tomorrow.
This post has been edited by darklight79: Apr 12 2008, 09:20 PM
Ever since i start HVT, i never went back to other forms of training except for a deloading period once every 2 months. I seem to grow on extremely high volume.
Added on April 14, 2008, 1:07 pm
QUOTE(kege @ Apr 14 2008, 12:13 PM)
woah.. such volume and poundages..
Ever since i start HVT, i never went back to other forms of training except for a deloading period once every 2 months. I seem to grow on extremely high volume.
This post has been edited by darklight79: Apr 14 2008, 01:07 PM
Supersetted with:- Overhead db tricep extensions 70lb x 11 90lb x 10 90lb x 10 90lb x 8 80lb x 10
Low incline db curl (max contraction, slow reps) per hand 30lb x 8 25lb x 8 25lb x 8 20lb x 8 20lb x 8
Supersetted with:- Machine dips Full weight stack minus 2 plates x 12 Full weight stack x 11 Full weight stack x 11 Full weight stack x 11 Full weight stack x 11
Dumbell hammer curls 30lb x 10 25lb x 10 25lb x 10 25lb x 10 20lb x 12
Supersetted with:- Tricep cable pressdowns (light weight, higher reps) 55kg x 12 (12 plates) 55kg x 12 55kg x 12 55kg x 12 55kg x 12
Comments:- On a roll! Definitely on a roll! Especially the bicep curls. =D
Was too lazy to work out legs tomorrow so hitting them hard tomorrow. Cheers.
This post has been edited by darklight79: Apr 16 2008, 11:21 PM
What sort of intensity do you recommend during bulk and a cut? Do you actually stick to low reps during a bulk?
Well, this is what Terry said to me. Stay away from supersets, tri sets, compound sets, etc. Less reps, but not too low though, keep it around 6-8. Heavy weight but in good form. I don't suggest burn sets for ectos while bulking but that's my opinion.
QUOTE(felixlhy @ Apr 17 2008, 09:01 PM)
whoops, sorry about that. still learning yea, gud article on backing-off. adds to my small fund of knowledge
For example if I am actually preparing for a push pull split routine, I should probably go on a 6 x 4 routine since I am still trying gain some decent muscles. For cutting, i go around 10-12 reps for 5-6 sets?
Added on April 17, 2008, 11:58 pm
QUOTE(shanecross @ Apr 17 2008, 11:06 PM)
Thanks for replying dark,
For example if I am actually preparing for a push pull split routine, I should probably go on a 6 x 4 routine since I am still trying gain some decent muscles. For cutting, i go around 10-12 reps for 5-6 sets?
Forget about high reps for cutting and low reps for bulk. Don't get too technical. The key word is progression. Doesn't really matter too much what rep/set scheme you use as long as you're progressing. You get what I mean right? It's more of your diet which you need to address.
This post has been edited by darklight79: Apr 18 2008, 12:02 AM
So i trained at Fitness First Curve with my ex girlfriend. She had a free pass so she invited me along and I decided to go. Yesterday's workout was awesome. PR's were shattered to hell. Here we go:-
Wide grip suppinated pulldowns Warm up 110lb x 12 130lb x 10
Work sets (converted from kilograms since the machines there used that unit instead of the standard pounds) 200lbs x 10 210lbs x 10 200lbs x 8 190lbs x 8 165lbs x 9
*I had to lock my thighs under the leg rests real tight as I was pulling the whole stack, my body had a tendency to lift upwards.
One arm dumbell rows (per hand) 80lbs x 11 85lbs x 10 85lbs x 10 85lbs x 10 80lbs x 11
Technogym Low Row Machine 130lbs x 11 145lbs x 11 155lbs x 10 145lbs x 11 145lbs x 10
Dumbell shrugs (lbs per hand) 85's x 15 85's x 15 85's x 15 85's x 15 85's x 12
Comments:- That branch had an excellent setup. I highly recommened that place even though I'm not really much of a fan of commercial gyms.
This post has been edited by darklight79: Apr 20 2008, 02:02 PM
High Incline Smith Machine Bench Press Warm up 115 x 12 135 x 10
Work sets 280lbs x 10 275lbs x 9 180lbs x 12 225lbs x 9 205lbs x 9
Weighted Dips BW + 35lbs x 11 BW + 35lbs x 11 BW + 35lbs x 11 BW x 12 BW x 13
Flat dumbell bench (per hand) 40lbs x 12 45lbs x 12 50lbs x 12 45lbs x 10 40lbs x 11
Cable crossovers (per side) 50lbs x 15 60lbs x 12 60lbs x 12 50lbs x 15 50lbs x 14
Lateral cable raises 30lbs x 13 30lbs x 13 30lbs x 13 30lbs x 12 20lbs x 15
Comments:- All PRs shattered again in terms of strength and endurance. I'm on a roll. Must be the changes in my preworkout meal and my new supplement CoQ10, or could it be psychological. Who cares. =)
I wanted to set a mini PR. No way i can do lateral cable raises with 40lbs. Not yet anyway so i might as well try for endurance PR's. It's still better than nothing. Heh.
Work sets 315lbs x 5 405lbs x 3 455lbs x 1 465lbs x 1 315lbs x 5 315lbs x 8
Hack squats 225lbs x 8 225lbs x 8 225lbs x 8 225lbs x 8 225lbs x 8 225lbs x 8 225lbs x 8
Leg curls 4 plates x 11 4 plates x 11 4 plates x 11 4 plates x 11 4 plates x 11 3 plates x 15
Leg extensions (different machine, the weights weren't labelled wtf?) 10 plates x 13 10 plates x 13 10 plates x 13 10 plates x 13 10 plates x 13 10 plates x 13
Seated calf raises 20kg x 20 60kg x 20 60kg x 20 60kg x 20 60kg x 20 50kg x 20 50kg x 20
Comments :- Yea.... nicely working my way back to my old 500lb deadlift. Definitely recovered fully from my back surgery. *smiles*
I did try to gain muscle recently after joining the GroupX classes for years. But, I find it hard for me to lift the weight. How do I focus on the training and at the same time forget about the pain, and feel good about it?
I appreciate if you could share the tips with us...
TQ
I'm sorry, don't really get your question. What're GroupX classes? You need a good, balanced training program, proper nutrition helps with growth and aids with recovery. Refer to the stickies for a training programs and nutrition tips.
GroupX classes consists of several high cardio group exercises, such as;
1) Body Pump 2) Body Step 3) Body Attack 4) Body Jam 5) Body Balance 6) RPM 7) etc...
Body Pump class is actually body toning, more to structured muscle gaining programme. But the class run in group of 20-40 people, and the instructors can not focus on every one like PT.
Imo, those classes are absolute crap if your goal is muscle building. Have you seen the intructors there? They're toned I admit but they definitely don't look like bodybuilders. Quite skinny actually. Those activities just sap your energy and take away recovery ability.
i call those entertaining-high-intensity-aerobics hahahaha
Heh. Well I'm not dissin' it. It's a pretty ok way to burn fat but for bodybuilding purposes, I think good old training and dieting are the best methods.
Btw, i'm gonna start deadlifting every 18 days or so from now on. It seems to help with poundage progress so much better. I knew i could pull maybe 20lbs more but I'm playing conservative from now on.
Apr 12 2008, 01:17 PM
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That's almost 135 pounds, which is almost 60kgs. That video was taken at my 2nd set.
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