Anyone in Missouri ?

[BryanP]

Kansas City area? Just curious.

[Brad224]

Yeah, I'm out in Blue Springs. What part of KC are you in?

[BryanP]

Work in Lee's Summit but live by Worlds of Fun. Where abouts in Blue Springs?

[Reptile063]

Excelsior Springs righ here.....it's actually good to see someone on here from the KC area.

[BigArmedFella]

St. Louis MO right here

[exergy]

I am currently in the Active Reserves and I will be moving to Warrensburg when I get back. I am currently in Central Asia, deployed for EFO Enduring Freedom.

I have a job at the University (CMSU). Good to see someone from the area on. :)

[exergy]

I am new here so please be patient. How do I post to the main forum page?

I started to work out and train again last winter, after a two and one/half year break, with a personal trainer and have had significant improvements.

Historical Info

Prior to finishing my degree, I had a personal trainer for 2 1/2 years and I trained very hard.

I had a blotched sugery and I lost everything I had developed.

Currently

I have reach kind of a plataue and I have been trying the one set one exercise routine (maxing out each set) for the past week plus and I am finding that it is too strenuous on on my joints.

So what I need is some advise on how to increase my mass & strength and at the same time keep the body fat down as much as possible. Prior to the plateau, I would normally work a two day spit (one day off between two workout days) with three exercises (3-4 sets each) and one body part once weekly with 2 days off at the end of the week.

I am taking protein supplements and creatine. The army food is not condusive for bodybuilders but I am managing. I eat six to eight small meals per day.

Any help would be appreciated.

[Brad224]

To post to any forum you just go to the one you want (probably the Workout Programs one) and look for the Post Reply at the bottom right-hand corner.

In answer to your questions, adding mass and strength while keeping the fat to a minimum is really pretty tricky. To add mass and strength you need to go on a bulk and put on the weight or you won't really be able to add muscle. You could do a "clean" bulk by sticking to things like plain rice and chicken breasts, but whatever you do make sure you get tons of protein. You also really need to eat at least 6 meals a day.

As far as a routine, here's what I do (severely summarized):

M - Chest/Triceps/Shoulders
9 - 12 sets for the chest
6 sets for triceps
6 sets for delts

W - Abs/Legs
9 -12 sets
6 sets for abs

Sa - Back/biceps
10 - 14 sets for back
6 sets for biceps

More sets for larger muscle groups, fewer for smaller muscles. I have one big compound exercise each workout: M - bench press; W - squats; Sa - deadlifts

Go as heavy as you can to squeeze out 6 - 8 reps of each exercise.

I've had great luck with this program, been making noticeable monthly gains in both strength and size.

Be sure to change your routine every month or so.

[exergy]

Brad224,
.
Thanks for the input.

It is really hard to eat just chicken and plain rice over here in the military-especially on deployment in Central Asia

[exergy]

Brad224 is your workout German Volume training ?

[Bigones]

Im from Sedalia, MO

[Heisman]

University City, right outside of St. Louis.

[can_t sit still]

I live in OP, KS and am from STL originally

[Vander James]

Originally from Leawood/Overland Park KS. But I have since moved to South Florida for College, but I am back there every summer. Nice to see so many from the KC area on here.

Van

[jojov3]

I represent St. Charles Mo. up in the house!