Hi
I have my summer holidays coming up which are around 6-8 weeks and my main aim is to get built
Anyone recommend any routines?
Thanks
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Results 1 to 18 of 18
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05-26-2010, 01:04 PM #1Registered User
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 12
- Rep Power: 0
Recommended routine to gain mass in 6-8 weeks?
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05-26-2010, 01:26 PM #2Registered User
- Join Date: May 2010
- Location: Corona, California, United States
- Age: 30
- Posts: 529
- Rep Power: 2246
Well heres my lift and it has gotten me a good increase in sizeOriginally Posted by Raihaan101
Monday:3x10 for most
Squats
Flat Bench Pyramid: reps of 10,8,6,4,3,6,10 increasing weight as you go down and use same weight you used for your original when you go up.
Flat DB flys
Low rows
Lat pulls
Wide and Narrow flat Bench press
Incline Bench Press
Incline DB flys
DB and BB bent rows
Tuesday: 3x10
Standing Curls
Standing Tri's
Pull Downs
Reverse Pull Downs
Partner Curls( 1-10, 10-1)
DB Hammer Curls
DB Regular curls
Supine Extensions
DB Tri's
Deadlift
Power Cleans
21's(1x7 full curls, 1x7 Half way up, 1x7 half way down)
Reverse Curl
BB and DB shrugs
Wednesday: Same as Monday
Thursday:Same as tuesday
Friday-Sunday:Rest."i do it because i can, i can because i want to, i want to because you said i couldn't"
~Sh!tty Chest Crew~"
Bench Press 1RM as of 7/28/10: 280lbs
Stopped Lifting from 8/11/10-1/10/11
Bench Press 1RM as of 3/4/11: 270lbs
Bench press 1Rm as of 6/1/11: 280lbs - Back to Business....
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05-26-2010, 03:20 PM #3Registered User
- Join Date: Jul 2009
- Location: Maine, United States
- Age: 34
- Posts: 46
- Rep Power: 0
keep in mind he's 149 pounds, that's alot of work for someone his size. Do any routine on this link http://forum.bodybuilding.com/showth...hp?t=115643271 combined with alot of food and you will get bigger!!! I highly recommend starting strength. It is a great program.
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05-26-2010, 03:55 PM #4Registered User
- Join Date: Mar 2007
- Age: 39
- Posts: 2,285
- Rep Power: 478
Any results you will see in 6 weeks will be very modest. In 6 months you could begin to see some positive noticeable results in 6 weeks, no.Originally Posted by Raihaan101
As Im so prone to saying on these forums these days - that you're even asking that question shows you aren't ready to make real progress.To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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05-26-2010, 03:56 PM #5Registered User
- Join Date: Mar 2007
- Age: 39
- Posts: 2,285
- Rep Power: 478
That's the most obscenely stupid thing Ive ever laid eyes on.Originally Posted by Mayorga160
To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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05-26-2010, 04:05 PM #6Registered User
- Join Date: Jul 2009
- Location: Maine, United States
- Age: 34
- Posts: 46
- Rep Power: 0
hahaOriginally Posted by Hut*Hut
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05-26-2010, 04:07 PM #7Bootless Errand
- Join Date: Feb 2008
- Location: United States
- Posts: 85,695
- Rep Power: 1682162
In only 6 to 8 weeks? Are you serious?Originally Posted by Raihaan101
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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05-26-2010, 04:43 PM #8Registered User
- Join Date: May 2010
- Location: Australia
- Posts: 412
- Rep Power: 284
Rippetoe Starting Strength, but you'll need more than 6-8 weeks to get built no matter what routine.
strengthreview.net
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05-26-2010, 05:08 PM #9Research Associate
- Join Date: Feb 2010
- Location: San Diego, California, United States
- Posts: 2,434
- Rep Power: 3477
squats and milk.
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05-27-2010, 09:00 AM #10Registered User
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 12
- Rep Power: 0
Hi
Thanks for the replies everyone...
Looking back at my question, I think i worded it wrong.
What is the best way to get me toned in 6-8 weeks with exercises?
Thanks
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05-27-2010, 09:30 AM #11Loves Feeding Trolls
- Join Date: Aug 2009
- Age: 35
- Posts: 3,143
- Rep Power: 1614
That's more than wording, thats actually completely different goals.Originally Posted by Raihaan101
Starting Strength... Again! - http://forum.bodybuilding.com/showthread.php?t=169172893
6 Month Beginner Starting Strength Log - http://forum.bodybuilding.com/showthread.php?t=118409981
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05-27-2010, 09:37 AM #12Registered User
- Join Date: May 2010
- Location: Washington, District Of Columbia, United States
- Age: 52
- Posts: 578
- Rep Power: 230
Originally Posted by Mayorga160
LOL. Wow. Are you F'n serious brah?
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05-27-2010, 09:39 AM #13Registered User
- Join Date: Mar 2007
- Age: 39
- Posts: 2,285
- Rep Power: 478
Mildly toned? You'll see some visible results with any basic beginner routine (forum sticky) and a very slight calorie deficit. Not a whole lot will hapoen but you'll at least gain a little definition.Originally Posted by Raihaan101
To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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05-27-2010, 09:53 AM #14Registered User
- Join Date: Feb 2010
- Age: 42
- Posts: 112
- Rep Power: 351
6 week program:
train every mon-wed-fri
excersises:
squat
deadlift
bench
seated rows
arnoldpress
lat pulldown
skull crusher
biceps ez curl
all these excersises every session
start with calculating 10repsmax in all excersises
then:
week 1:
15reps 0.65-0.70-0.75
week 2:
10reps 0.80-0.85-0.90
week 3:
10reps 0.95-1-1.05
week 4:
5reps 1-1.05-1.1
week 5:
5reps 1.15-1.2-1.25
week 6:
5reps 1.3-1.35-1.4
0.65=0.65% of ure 10reps max
1=same as ure 10reps max.
1.1=10reps max+10%
when calculating the program go on the lower side of the 10reps max lift so you have some extra to work with.
this progress is possible if you work hard and make sure you eat properly and take ure supps ive been doing this program many times before and the strenght increase over sutch a short periode of time is amazing!
gl opgo hard or go home!
____________________________________________________________________________
current stack: on caseine-reflex creapure-ultimate nutrition kre-alkaly-prolab caffeine-now glucosamine
____________________________________________________________________________
workout music: Lifting metal listening to metal
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05-27-2010, 11:11 AM #15Registered User
- Join Date: Mar 2007
- Age: 39
- Posts: 2,285
- Rep Power: 478
There are already perfectly serviceable (read: simpler & better) beginner routines in the stickies.
To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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05-27-2010, 12:40 PM #16Registered User
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 12
- Rep Power: 0
Sorry to add something on AGAIN!!!
But i only have a bench with incline , 50kg weights, a punchbag, and a exercise bike
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05-27-2010, 01:27 PM #17Strength Enthusiast
- Join Date: Nov 2001
- Location: Boston, Massachusettes
- Posts: 7,084
- Rep Power: 8238
The short answer is you aren't going to get significantly bigger in just 6-8 weeks. That is a very very short amount of time. I would recommend either eating a ton and lifting with a decent amount of volume for the next 6-8 weeks or eat less then you are and at least come out with a decent 6 pack.Originally Posted by Raihaan101
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05-28-2010, 10:37 AM #18Registered User
- Join Date: Apr 2009
- Age: 39
- Posts: 190
- Rep Power: 200
I aim to be a certified doctor in 6-8 weeks, I have two HB pencils and a calculator.. oh and a shoe lace, can someone recommend how i do it?Originally Posted by Raihaan101
Really rethink what your asking here, its just not going to happen.
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