READ HERE BEFORE MAKING A THREAD: All the information you need and FAQ

[Zekrom]

Great post OP
Repped!!

did you get those routines from ask scooby forum?

[WannaBeATank]

did you get those routines from ask scooby forum?

Uhm, wut? SS, one of the most well known strength programs in the world?

[kapsemajj]

did you get those routines from ask scooby forum?

Oh my... well how did you know that I stole a routine from a person who doesn't Squat, Bench, Deadlift, OHP, cut, bulk, or eat cookies?

That would be an absolutely AMAZING idea!

[kapsemajj]

bump

[WannaBeATank]

Bump. Good thread is very good.

[Phil185]

STICKY THIS ALREADY

srs, why the hesitation?

[kapsemajj]

STICKY THIS ALREADY

srs, why the hesitation?

I know, its ghey.
We must keep this alive though until it gets noticed.



Edit: If this does get stickied, I'll probably write up more sticky attempts.

[Shin0bi]

very nice thread, def sticky

[AnguloLD]

While it may have been a decent attempt at a sticky, I can say with 100% certainty that it will not become a sticky. I will point out some of the more obvious errors.

READ THIS FIRST:

Ok, well first of all I'm going to try and make some parts very brief and explain other parts well, reason being this is going to be long and I don't want to bore you. I'm going to try my best to go over everything a starter may need to know. I also tried my best to put things in a simple friendly term. Forgive me for any grammer/spelling mistakes.
Forgive you for grammar and spelling mistakes? I do not believe I will. When you have a lot of grammar or spelling mistakes, it betrays a lack of attention to detail. Attention to detail is extremely important in all areas of your life. When I see things like this I immediately place you in the category of people who do not pay attention to detail, and I am therefore more likely to disregard your ideas. Even if I was 100% new and knew absolutely nothing about beginning bodybuilding, I would still distrust what your views were on the subject. When I read this very first paragraph, I immediately (and correctly) assumed that you also did not pay attention to the details during your studies on the subject

Diet

Your diet is going to depend on your goals... However, here is some general info. on diet that everyone should know, no matter what their goals are.

- Calories are calories, carbs are carbs, fat is fat, and protein is protein. Whther your carbs are from sugar, or oatmeal one will not become fat quicker in anyway, or likely to become fat. Its going to be dependent on how much of it your eating.
No. If my carbohydrates are simple mono- or disaccharides, then they will produce a higher glycemic response in my body which will create a higher dosage of insulin than if I were to eat more complex carbohydrates in oatmeal.

- Weight gain and loss is completely dependent on how many calories you eat. Not how large the food is, or how "healthy it is". If you eat mcdonalds all day but end up eating less calories then you burn, then you will lose weight. If you eat subway all day but eat more calories then you burn you will gain weight.

- If you want to lose weight, eat less calories then what you would burn in a day

- If you want to gain weight, eat more calories then what you would burn in a day

- There is no such thing as "clean" or "dirty" foods.

- Nutrient timing is not important. You don't need to time your meals or anything like that. Just get them all in at the end of the day.

- Carbs = 4 calories per gram

- Protein = 4 calories per gram

- Fat = 9 calories per gram

- 3500 calories = 1lb

- Fat doesn't make you fat
What? Fat has 9 calories per gram, if I eat an extra 56 grams of fat a day than my maintenance calories then I will gain a pound of fat by the end of the week. The same thing would happen if I ate an extra 125 grams of protein or 125 grams of carbohydrates.

- Macro nutrients are protein, carbs, fats, water,

- Micro nutrients are vitamins, and minerals

Gaining weight and muscle (Bulking is what we call it)

In order to gain muscle, you need to gain weight. Muscle is weight. How do you gain weight? Simply answer, you eat more calories then you burn. I first suggest finding out how many calories you burn in a day to figure out how much you'll need to eat. You can find the amount of calories you burn in a day by filling out this calculator. The amount of calories burned in a day is also called your maintenance.

http://www.muscleandstrength.com/too...alculator.html

Before I get into anything further, PLEASE remember the heavier you are, the faster your metabolism works, meaning the more calories you'll need. I suggest re calculating your caloric maintenance every time you gain 3-5 lbs.
This is kind of true, but it is not fully explained. Assuming equal heights and activity levels, if you take person A who weighs 150 pounds with 5% body fat, and person B who weighs 160 pounds with 20% body fat and compare their maintenance rates, you will find that person A burns more calories throughout the day than person B.

I can keep going but I think you get the picture.

The thread does have a little bit of useful information, but it contains far too many mistakes to be worthwhile.
I think it may be best to just let this thread die, and the OP can chalk it up to a learning experience.

[peanut-butter]

Good advice.

In for sticky.

[SirSquat]

Must be stickied.

[SirSquat]

While it may have been a decent attempt at a sticky, I can say with 100% certainty that it will not become a sticky. I will point out some of the more obvious errors.

The thread does have a little bit of useful information, but it contains far too many mistakes to be worthwhile.
I think it may be best to just let this thread die, and the OP can chalk it up to a learning experience.

also, lol.

[kapsemajj]

While it may have been a decent attempt at a sticky, I can say with 100% certainty that it will not become a sticky. I will point out some of the more obvious errors.

The thread does have a little bit of useful information, but it contains far too many mistakes to be worthwhile.
I think it may be best to just let this thread die, and the OP can chalk it up to a learning experience.

Lol no.
This sticky is perfect for people like you. Read up and learn pal.

[Phil185]

While it may have been a decent attempt at a sticky, I can say with 100% certainty that it will not become a sticky. I will point out some of the more obvious errors.

The thread does have a little bit of useful information, but it contains far too many mistakes to be worthwhile.
I think it may be best to just let this thread die, and the OP can chalk it up to a learning experience.

1. EVERYONE on here is going to make some grammar mistakes, whether you start a new thread to answer some of your questions isn't going to fix that. And also find specific grammar and spelling mistakes. He misspelled grammar in that sentence but I can't find anything that would render what he says dumb.

2. He's talking about the source of the macro, not how your body utilizes it. In a nutshell, he said that getting your macros in at the end of the day is more important then their source, which for building muscle is true.

3. Fat grams =/= fat on body is what he's saying.

4. Lolwut? As your personal weight goes up, so will your calorie maintenance. Not comparing it to people with different bodyfat levels.

[guitargoalie]

op, i'm currently doing something similar to your upper lower, but with a little bit less volume, heres my upper days.
bench 3x5
pullups 2xfailure
ohp 2x5
db row 2x6
bb curl 2x8
dip 2x10

if i keep making gains should i leave it or do i have room for more exercises/sets

[Surfer_Joe]

Bumper

[geanes]

Bump. >_> Srsly mods.

[kapsemaj]

Dump

[BitterBlossom]

While it may have been a decent attempt at a sticky, I can say with 100% certainty that it will not become a sticky. I will point out some of the more obvious errors.

The thread does have a little bit of useful information, but it contains far too many mistakes to be worthwhile.
I think it may be best to just let this thread die, and the OP can chalk it up to a learning experience.

lol.

[guitargoalie]

While it may have been a decent attempt at a sticky, I can say with 100% certainty that it will not become a sticky. I will point out some of the more obvious errors.

The thread does have a little bit of useful information, but it contains far too many mistakes to be worthwhile.
I think it may be best to just let this thread die, and the OP can chalk it up to a learning experience.

i believe the op has about 10 years training experience, jakes on you? sticky this **** already i actually refer to it often

[Th3KaNgSt3R]

Can those fb workouts like ws4sb or the others be used like forever? Do I need to switch it around or can I use those programs all the time?

[kapsemaj]

Can those fb workouts like ws4sb or the others be used like forever? Do I need to switch it around or can I use those programs all the time?

Use it for as long as it works. As long as your lifting heavier then the previous session while eating a surplus it should last awhile. Once stops workIng change the program.

[DarenBro]

Very nice guide, was impressed with the amount of information in there.

[xStriker7]

Nice post, but I don't agree with a fat is a fat and all that. I'm not here to argue, but I diet for health reasons also. I'd much rather take in monosaturated and polyunsaturated fats as opposed to saturated and trans.

[Th3KaNgSt3R]

What if I'm eating 500 calories above maintenance and doing a program like WS4SB, but I'm not making linear gains?

[nirvana709]

Hope this is stickied.

Won't make a difference.

zee noobs dont read em

[geanes]

no sticky then?

[IDKanything]

wait so why is 1+1=2? why is the world round? why is muscles largely determined by how good looking you are? .__. please sticky this already..