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  1. #1
    Registered User semantic's Avatar
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    Naked pics of my wife

    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.
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  2. #2
    Registered User Taylor233's Avatar
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    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
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  3. #3
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    increase weight, mix up rep scheme, eat, sleep, try doing explosive reps.
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  4. #4
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    im the Prime Minister
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  5. #5
    Registered User Ralston_Val's Avatar
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    Originally Posted by semantic View Post
    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!
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  6. #6
    Registered User mlundychu's Avatar
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    5x5? also can you seperate your traps and shoulder into a day of their own?
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  7. #7
    Registered User semantic's Avatar
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    Originally Posted by Taylor233 View Post
    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
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  8. #8
    Registered User 495081 Drop_Dead's Avatar
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    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.
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  9. #9
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    Originally Posted by semantic View Post
    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
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  10. #10
    Slowly sucking less... jb4476's Avatar
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    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.
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  11. #11
    Registered User matjusm's Avatar
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    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.
    Strength + Speed = Power

    If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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  12. #12
    From the unknown E90335i's Avatar
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    Originally Posted by semantic View Post
    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 %)
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  13. #13
    Twice the Newbie NewbieX2's Avatar
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    Originally Posted by semantic View Post
    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.
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  14. #14
    From the unknown E90335i's Avatar
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    and you are 19, why are you married?
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  15. #15
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    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
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  16. #16
    Registered User semantic's Avatar
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    Originally Posted by E90335i View Post
    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.
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    It's funny how everyone jumped on this post. If you wanna see naked women search via google. There's millions! Haha
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  18. #18
    From the unknown E90335i's Avatar
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    Originally Posted by semantic View Post
    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.
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  19. #19
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    no pics pmed NEG TRAIN?
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  20. #20
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    Originally Posted by semantic View Post
    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.
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  21. #21
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    you have attracted us miscers here for the naked pics pm please phaggot for repz
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  22. #22
    From the unknown E90335i's Avatar
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    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.
    "I don't say goodbye until the pain says hello. That's how you know the set is done." -Greg Plitt
    Disregard Everything, Acquire Aesthetics Crew
    Drown, Crash and Blister: A Strength Based Routine for the Endurance Athlete ( http://forum.bodybuilding.com/showthread.php?t=158832383&p=1176283603&viewfull=1#post1176283603 )

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  23. #23
    Registered User matjusm's Avatar
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    Originally Posted by E90335i View Post
    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.
    Strength + Speed = Power

    If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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  24. #24
    Registered User semantic's Avatar
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    aright everyone who cares for the pics pm me ill send them theyre real
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  25. #25
    From the unknown E90335i's Avatar
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    Originally Posted by matjusm View Post
    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.
    "I don't say goodbye until the pain says hello. That's how you know the set is done." -Greg Plitt
    Disregard Everything, Acquire Aesthetics Crew
    Drown, Crash and Blister: A Strength Based Routine for the Endurance Athlete ( http://forum.bodybuilding.com/showthread.php?t=158832383&p=1176283603&viewfull=1#post1176283603 )

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  26. #26
    That's a thing? Farley1324's Avatar
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    Originally Posted by E90335i View Post
    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.
    Motivation is what gets you started. Habit is what keeps you going.

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    MFC
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  27. #27
    Registered User dylon986's Avatar
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    Originally Posted by semantic View Post
    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
    3-D
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  28. #28
    Banned MinisterOfLust's Avatar
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    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
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  29. #29
    Registered User buffalobills515's Avatar
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    db bench adds a lot of muscle too
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  30. #30
    From the unknown E90335i's Avatar
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    Originally Posted by MinisterOfLust View Post
    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!
    "I don't say goodbye until the pain says hello. That's how you know the set is done." -Greg Plitt
    Disregard Everything, Acquire Aesthetics Crew
    Drown, Crash and Blister: A Strength Based Routine for the Endurance Athlete ( http://forum.bodybuilding.com/showthread.php?t=158832383&p=1176283603&viewfull=1#post1176283603 )

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