sigh** long story shot lol you've gotta work out right/sleep right/eat right.. the above diets are awesome so i'll show you a "mass buiding program" i started at 165ish now i'm 200ish i've been 210 but thats a lot of food!!! here you go..
The Training Program
Exercises Used:
Squat variation
Deadlift variations
Dips
Bench
Chin Ups/Pullups
Military Press(Shoulder Presses)
Rows
Remember to try to accelerate the weight with as much speed and force as possible on
every rep, stop your set when your speed slows significantly. This is a key factor to
makin this shit work right. Your goal is to shoot for a total number of forceful reps for
each exercise so we are not going to focus on “x” amount of reps for “x” amount of sets.
There are loading guidelines to reach those total reps per exercise. for example for day
one you are gonna choose a weight that you cant lift more than 6 times with good form
for a total of 24 reps total. In other words if on the first “set” you get six reps before your
speed slows,rest,on the second you get 6 again,rest,then you only get 4 on the third
because the speed slowed on four instead of six, thats okay just keep doing your sets
until you reach roughly 24 total reps for that exercise. you are lookin for 24 quality fast
as possible forceful reps, no grinding slow as fuck reps that shit is useless because your
muscles are not firing on all cylinders at that point and who wants to run on anything
less than 8 cylinders,your body wont make the power...now do you get it. And dont look
at the fucking clock with stupid timed rest periods...you need to learn to auto regulate
based off of what your scrawny body is telling you. If you feel like you can get to your
next set ten seconds after then get to it, if you feel like you need thirty seconds to put
your best effort forward then rest for thirty seconds. Just go when you “feel” it. But dont
take more than a minute and a half ever it kills intensity and focus. The reason i say to
do it this way is that your body is going to be different everyday depending on alot of
factors such as your daily activities,sleep quality,stress level,etc. Some days you will
feel like the fuckin incredible hulk and others you will feel like...well...you. ha ha.
anyway time to push some weight.
Day 1: 24 total reps with 6rep max load
Ex1: Squat 24reps
Ex2: Barbell Rows(palms facing up)24 reps
Ex3: Dumbell Bench Press(Flat) 24 reps
Ex4: weighted sit ups 24 reps
Day 2: Rest
Day 3: 40 total reps with a 10rep max load
Ex1: Deadlift
Ex2: Dips(lean forward more when do this it will work your chest a little harder)
Ex3: Pullups(wider grip and palms face away from you) (use a pull down machine)
Ex4: Lunges(alternate legs from left to right)
Ex5: hanging knee raises(good for abs but also will help to decompress your spine from
the deadlifts)
Day 4: Rest
Day 5: 50 total reps with 15rep max load
Ex1: Front Squat(hold a dumbell with both hands so its vertical and kind of resting
against your chest and widen your stance just a little bit further than shoulder width and
your toes point out slightly.)
Ex2: Chin ups(palms facing you or use the pull down machine if you cannot get 15 reps
in a row on first set)
Ex3: Military Presses(shoulder presses)
Ex4:Back Extensions
no ab work on this day because they get plenty of stimulation during the other exercises
trying to stabilize the your body and the forces being applied to it
Progression: each week add just a little bit more weight to each exercise in order to
keep the load to reps within each parameter for that day. once you exceed the max rep
range by two reps then you gotta add weight to get back in the range for that load.(so if
you can do 8 reps on your first set on day1 then you need to add weight to get it back
down to 6 reps max). After four weeks of this program asign the total rep numbers to
different days so day five reps would be for the day one exercises,for example.
So there it is bro...its simple but oh so effective if done properly. Remember you gotta
get in the fuckin zone and move that weight as fast as possible under control and with
good form. obviously when the load is higher its not gonna move as fast but its the
intension to get it from stop to start as fast as possible. lower the weight quickly but with
control and then explode up instantly, no big pause at the bottom. as soon as it comes
down bang it back up...it should be a fluid movement. good quality reps dude.
its a good program and i have gained very well on it. Now go get huge and eat your ass
off with good quality food. lots of protien and healthy carbs at every meal.
eggs,oatmeal,bagels,peanut
butter,steak,chicken,fish,pork,oliveoil,pasta,rice,potatoes,yams,green veggies,protein
shakes before during and after your work out,and a big breakfast with carbs and protein.
lots of water
you will put on size with these simple rules
) GH price is pretty high too.
