Naked pics of my wife

[semantic]

I've been working out for a while and my strength has gone up but I haven't really been putting on a lot of mass. Critique my workout pl0x. Any input/comments/improvements/ideas will receive nude pics of my ex wife in their PM box


Back/Bis

Pullups 3x10
Bent Over BB Row: 4x8-12 2xFailure (Increase weight each set)
Lat Pulldown (regular grip): 4x8-12
Seated Row Machine: 4x8-12
Some machine that works back and abs: 4x8-15
Barbell Curls or Machine Preacher Curls: 4x5-8


Chest/Tris/Shoulders

Barbell Bench 5-8x5-12 (Increase weight each set)
Dumbbell Bench: 4x6-8
Dumbbell Flyes: 4x6-8
Tricep Pushdown: 4x8-12
Lateral Raise Machine for Delts: 4x-8-12
Shrugs 5x-12-15
Dips: 2xMax

Legs/Lower Back

Squats: 6-8x5-20 (Increase weight each set)
Deadlift: 4x8-12
Lying Leg Curls: 4x8-12
Leg extension:4x8-12 (I often skip this because I feel like I'm overworking my quads)
Seated Calf Raises: 4x12-15


That's basically how my workout looks.

[Taylor233]

Well, how does the workout fit into a week schedual? In other words how many off days are you taking

How long do you stick with that routine? I find what works best for me is doing the same excercises for 2-3 weeks, then switching it up completely

Ditch dumbell bench or flat bench and do incline, throw in some leg press some leg days

if you can do 3 sets of pullups for 10 reps each proper form, start adding some weight on the 2nd and 3rd sets

In my routine I do shoulders all in one day, maybe try seperating chest/tris with shoulders, do them on seperate days, works better for me


Most importantly, eat


Edit: just noticed you arent even doing a shoulder press or anything, do shoulders on a seperate day and do 4-5 sets of shoulder presses, alot of strength will come from that

[daveleo0617]

increase weight, mix up rep scheme, eat, sleep, try doing explosive reps.

[daveleo0617]

im the Prime Minister

[Ralston_Val]

I've been working out for a while and my strength has gone up but I haven't really been putting on a lot of mass.

Eat More!

[mlundychu]

5x5? also can you seperate your traps and shoulder into a day of their own?

[semantic]

Well, how does the workout fit into a week schedual? In other words how many off days are you taking

Forgot to include this.. Generally looks like this

M T W TH F S S

bold being days i workout.. forms a pattern like that

Thx for the input so far btw

[Drop_Dead]

This is just my preference but i would take every exercise you have there and adjust the weight you are using so that all of them are the same amount of reps per set. that way they are all about the same % of your one rep max too.

then after 8 weeks change things up.

i think that would work better than the all over the place rep ranges you have. i am no expert though.. obviously.

[zraic]

I've been working out for a while and my strength has gone up but I haven't really been putting on a lot of mass. Critique my workout pl0x. Any input/comments/improvements/ideas will receive nude pics of my ex wife in their PM box


Back/Bis

Pullups 3x10
Bent Over BB Row: 4x8-12 2xFailure (Increase weight each set)
Lat Pulldown (regular grip): 4x8-12
Seated Row Machine: 4x8-12
Some machine that works back and abs: 4x8-15
Barbell Curls or Machine Preacher Curls: 4x5-8


Chest/Tris/Shoulders

Barbell Bench 5-8x5-12 (Increase weight each set)
Dumbbell Bench: 4x6-8
Dumbbell Flyes: 4x6-8
Tricep Pushdown: 4x8-12
Lateral Raise Machine for Delts: 4x-8-12
Shrugs 5x-12-15
Dips: 2xMax

Legs/Lower Back

Squats: 6-8x5-20 (Increase weight each set)
Deadlift: 4x8-12
Lying Leg Curls: 4x8-12
Leg extension:4x8-12 (I often skip this because I feel like I'm overworking my quads)
Seated Calf Raises: 4x12-15


That's basically how my workout looks.

For the back/bi's might want to do hammer curls to work the other head of bicep

[jb4476]

I've been working out for a while and my strength has gone up but I haven't really been putting on a lot of mass.

If you haven't been putting on a lot of mass you haven't been eating enough. To gain mass, you must have a caloric surplus. The body will either store those extra calories as fat or it will use them to build new muscle tissue. Strength training doesn't make you bigger, eating more makes you bigger, strength training just alters the way in which those extra calories are partitioned by the body.

[matjusm]

I was hoping to see some graphic material right away but oh well....

First thing I'd do is move deadlifts onto back day. Squatting and deadlifting on the same day can be quite hard and I think its better if those two are split. I'd personally decrease the amount of back exercises by one movement so that you end up with three pulling movements. Even two might be enough.

And what exactly is "Some machine that works back and abs: 4x8-15"?

On your chest/delt/tri day, I'd do an overhead press right after the first bench press exercise, then perhaps dips or or DB bench and finish off with lateral raises and cheset flyes. No real need for triceps pushdowns after all those presses.

Legs:
6-8 sets of squats is a lot. Perhaps cut it down a bit unless you're doing very low rep sets. Leg curl could be replaced with good mornings or glute-ham raises.

[E90335i]

I've been working out for a while and my strength has gone up but I haven't really been putting on a lot of mass. Critique my workout pl0x. Any input/comments/improvements/ideas will receive nude pics of my ex wife in their PM box


Back/Bis

Pullups 3x10
Bent Over BB Row: 4x8-12 2xFailure (Increase weight each set)
Lat Pulldown (regular grip): 4x8-12
Seated Row Machine: 4x8-12
Some machine that works back and abs: 4x8-15
Barbell Curls or Machine Preacher Curls: 4x5-8


Chest/Tris/Shoulders

Barbell Bench 5-8x5-12 (Increase weight each set)
Dumbbell Bench: 4x6-8
Dumbbell Flyes: 4x6-8
Tricep Pushdown: 4x8-12
Lateral Raise Machine for Delts: 4x-8-12
Shrugs 5x-12-15
Dips: 2xMax

Legs/Lower Back

Squats: 6-8x5-20 (Increase weight each set)
Deadlift: 4x8-12
Lying Leg Curls: 4x8-12
Leg extension:4x8-12 (I often skip this because I feel like I'm overworking my quads)
Seated Calf Raises: 4x12-15


That's basically how my workout looks.

If you are looking to put on mass, lower the reps. Max you should be failing at each set is 10 reps. You dont want to go too high for reps early on, where you dont have the energy to get quality reps and weight on the later exercises in the workout.
What days are you working out? Monday, wednesday, friday? Sunday, tuesday, thursday?
Agreed with the poster above, add weight to your pullups.
If you have always done the split above, I would switch it up to:
day 1- back/chest
day 2- legs/shoulders
day 3- biceps/triceps/forearms

Let us know what days you workout and what your overall goal is and your stats (height, weight,age, body fat %)

[NewbieX2]

I've been working out for a while and my strength has gone up but I haven't really been putting on a lot of mass. Critique my workout pl0x. Any input/comments/improvements/ideas will receive nude pics of my ex wife in their PM box


Back/Bis

Pullups 3x10
Bent Over BB Row: 4x8-12 2xFailure (Increase weight each set)
Lat Pulldown (regular grip): 4x8-12
Seated Row Machine: 4x8-12
Some machine that works back and abs: 4x8-15
Barbell Curls or Machine Preacher Curls: 4x5-8


Chest/Tris/Shoulders

Barbell Bench 5-8x5-12 (Increase weight each set)
Dumbbell Bench: 4x6-8
Dumbbell Flyes: 4x6-8
Tricep Pushdown: 4x8-12
Lateral Raise Machine for Delts: 4x-8-12
Shrugs 5x-12-15
Dips: 2xMax

Legs/Lower Back

Squats: 6-8x5-20 (Increase weight each set)
Deadlift: 4x8-12
Lying Leg Curls: 4x8-12
Leg extension:4x8-12 (I often skip this because I feel like I'm overworking my quads)
Seated Calf Raises: 4x12-15


That's basically how my workout looks.

I'm under the impression than anymore than 5 sets is too much. I'm not sure how true this is, but you seem to be doing a LOT. I keep my assistance lifts to 5x10 max, and I feel that is plenty. And might I suggest doing incline dumbbell bench on day 2? I think that'd be better suited than flat dumbbell bench.

[E90335i]

and you are 19, why are you married?

[sabonis224]

start working in the 5-6 rep range on your heavy compounds and get more protein in your system. eat an extra meal a day if you have to and you will notice more mass gains guaranteed

[semantic]

Let us know what days you workout and what your overall goal is and your stats (height, weight,age, body fat %)

My goal is to be able to lift heavy objects and also look sexy ;(

Stats:

5'8ish, 155lbs, age 19, 15%BF



I think I eat enough.. I eat like 5-6 meals, 2 of which are protein shakes, and its all clean food in a good carb/protein/fat ratio.

[TxZ71]

It's funny how everyone jumped on this post. If you wanna see naked women search via google. There's millions! Haha

[E90335i]

My goal is to be able to lift heavy objects and also look sexy ;(

Stats:

5'8ish, 155lbs, age 19, 15%BF



I think I eat enough.. I eat like 5-6 meals, 2 of which are protein shakes, and its all clean food in a good carb/protein/fat ratio.

where your BF% is at, I would eat about 2000 calories a day.

[daveleo0617]

no pics pmed NEG TRAIN?

[Ralston_Val]

My goal is to be able to lift heavy objects and also look sexy ;(

I think I eat enough.. I eat like 5-6 meals, 2 of which are protein shakes, and its all clean food in a good carb/protein/fat ratio.

Are you putting on weight? If not, you're not eating enough.

A good workout program just adjusts the balance between fat and muscle gain while your weight increases. To build muscle you must be gaining weight. If you are not gaining weight, you are not eating enough.

[valiantmiller16]

you have attracted us miscers here for the naked pics pm please ******* for repz

[E90335i]

1) Now that I have added information, where is my PM?

2) How long have you been working out and how long on your current routine?
3) You show a 3 day split, but you workout 4 days a week?

4) Since I am going to assume you have been stagnate with your routine and havent put much effort because you feel you are not sure what you are going to do, Im going to give you a good routine that I am doing and a lot of people have success with.

5) Read this article http://www.tmuscle.com/free_online_a...nsity-training

6) Try this out.
Mon- push routine. Rest 30 seconds between each exercise and 1 minute at the end of each cycle and repeat 3 times.
incline DB press - 30 secs
DB push press - 30 secs
cable flye - 30 secs
standing calf raise - 30 secs
dips - 30 secs

20 minutes of interval training on treadmill.

wed- pull routine
pullups til failure
walking lunges - 30 secs
barbell row - 30 secs
leg extensions - 30 secs
DB curls (not alternating) - 30 secs

after done with the 3 cycles, do an ab routine and walk on the treadmill on an incline for 30 minutes

Fri- Heavy push day
bench press x8
side raises x8
machine flye x8
standing calf raises x8
tricep pressdown exercise x8

20 minutes of HIIT on treadmill.

Sat- Heavy pull day
deadlift x8
upright row x8
pulldown exercise x8
leg press x10
bicep exercise x8

Do ab routine after the 3 cycles and walk on an incline on the treadmill for 30 minutes

Thats it! If you think you can handle this, try it. If not, then stop posting on BB.com. Get a watch with a chronograph if you dont have a wall clock. This routine will add mass and shred you up at the same time. I bet you at the end of 4 weeks of this routine and proper nutrition, you will be happy with the results.

[matjusm]

3) You show a 3 day split, but you workout 4 days a week?

What does the amount of days over which you split your routine have to do with how many times a week you go to the gym? Nobody says the two have to equal each other.

[semantic]

aright everyone who cares for the pics pm me ill send them theyre real

[E90335i]

What does the amount of days over which you split your routine have to do with how many times a week you go to the gym? Nobody says the two have to equal each other.

it has a lot to do with everything. If some one says they have a 2 day split and does it 3 times a week, I would say it is over training. Say they do 12 sets of chest every mon, wed, fri, that wouldnt be good.

[Farley1324]

it has a lot to do with everything. If some one says they have a 2 day split and does it 3 times a week, I would say it is over training. Say they do 12 sets of chest every mon, wed, fri, that wouldnt be good.

1. Where the heck do you get "12 sets of chest" from?

2. You are not understanding. A 2 day split with three workout days a week would mean that a given day...say the one that includes chest...would only be done twice a week at most....not three times....averaging 1.5 times. Look at SS. It has two workouts and three workout days a week.

[dylon986]

aright everyone who cares for the pics pm me ill send them theyre real

I like to do my bi's and tri's on the same day to get a big arm pump. Works wonders

[MinisterOfLust]

Don't waste my time like that brah. This guy deserves to be neg. I am sure he is a nice guy but he's misleading

[buffalobills515]

db bench adds a lot of muscle too

[E90335i]

Don't waste my time like that brah. This guy deserves to be neg. I am sure he is a nice guy but he's misleading

I got them and she is hot. Good for him at 19!