Ask me questions, I got time to kill and I love helping newcomers :D

[N01SYtZ]

Been learning so much over the past few weeks as I am prepping for my 1st contest!
I'd like to give back some information, so post questions and I'll do my best to answer them to the best of my ability.
Please dont post a whole routine or a whole diet, if you want post your macro's.
If you want diet advice, post your weight height bodyfat% and goals.

READ EVERYTHING

[ForGreece]

This split good? Alternate Upper day/Lower day/Rest day

The split goes set x reps

Upper:
Decline BB Bench 4 x 6-8
BB bent over rows 4 x 6-8
Chin ups 3 x 5
Weighted Bench dips 4 x 6-8
BB shrugs 3 x 12-15
BB curl 4 x 6-8

Lower:
Front Squat 4 x 6-8
Deadlift 4 x 6-8
Overhead shoulder press 4 x 6-8
Standing Calf raise 4 x 6-8
Weighted decline sit ups 3 x 10-15 supersetted with oblique side bends 3 x 10-15
Forearm Curls (Need a good grip strengthening exercise???)

im 14,143 lbs, 5'9", and looking to get stronger and bigger. i eat 500 cals over maintenance

and good luck w/ your contest

[ForGreece]

oh my bad i didnt know you didnt want routines

[jdyqf]

Been learning so much over the past few weeks as I am prepping for my 1st contest!
I'd like to give back some information, so post questions and I'll do my best to answer them to the best of my ability.
Please dont post a whole routine or a whole diet, if you want post your macro's.
If you want diet advice, post your weight height bodyfat% and goals.

READ EVERYTHING

I work each muscle twice a week. I was oringinally doing exercises like BB flat bench on both days of the week. What do you think about just doing flat BB once a week and only each exercise once a week for each muscle but still doing each muscle group twice a week? Will it help my maxes. Trying to gain lots of power. But not give up on looking in shape.

[N01SYtZ]

oh my bad i didnt know you didnt want routines

I just hate seeing big blocks of text, thanks for rereading it though.
UPPER/LOWER routines are great for beginners especially if you're trying to put on mass.
It will help you build a nice base to transition to a more isolated routine later on.

I work each muscle twice a week. I was oringinally doing exercises like BB flat bench on both days of the week. What do you think about just doing flat BB once a week and only each exercise once a week for each muscle but still doing each muscle group twice a week? Will it help my maxes. Trying to gain lots of power. But not give up on looking in shape.

If you want power, then doing the exercise more often will make it easier.
Something I recommend would be doing a low rep ( POWER DAY ) 2- 4 reps each set and a speed day where you take a much lighter weight say 65% of your max and bring it down slowly pause and press it as fast as possible, 6-8 reps each set.

[jdyqf]

I just hate seeing big blocks of text, thanks for rereading it though.
UPPER/LOWER routines are great for beginners especially if you're trying to put on mass.
It will help you build a nice base to transition to a more isolated routine later on.



If you want power, then doing the exercise more often will make it easier.
Something I recommend would be doing a low rep ( POWER DAY ) 2- 4 reps each set and a speed day where you take a much lighter weight say 65% of your max and bring it down slowly pause and press it as fast as possible, 6-8 reps each set.

ok cool i do the low rep one day little bit higher reps the next day. i just feel like my decline bench is increasing a lot and i only do it once a week, while my flat isn't doing anything when i did it twice a week.

[zrage]

22 yrs old
235 lbs / 10% bodyfat
goal : i wana look like ronnie coleman



HELP? ;]

[jesse0172]

Could u link one of these good Upper/Lower Workouts? for beginners ofcourse.
Thanks u want to help newcomers thats really nice

[N01SYtZ]

ok cool i do the low rep one day little bit higher reps the next day. i just feel like my decline bench is increasing a lot and i only do it once a week, while my flat isn't doing anything when i did it twice a week.

decline is a lot easier then flat for many people, make sure you're working your shoulders/triceps/back just as much as you are chest they all play roles in a BIG BENCH!

22 yrs old
235 lbs / 10% bodyfat
goal : i wana look like ronnie coleman



HELP? ;]

look into myostatin deficiency

Could u link one of these good Upper/Lower Workouts? for beginners ofcourse.
Thanks u want to help newcomers thats really nice

check your PM and make sure you warmup properly and stretch every single day as well as getting enough recovery!

[jesse0172]

decline is a lot easier then flat for many people, make sure you're working your shoulders/triceps/back just as much as you are chest they all play roles in a BIG BENCH!


look into myostatin deficiency


check your PM and make sure you warmup properly and stretch every single day as well as getting enough recovery!

Thanks alot bro i guess i am going for the :
Free Weight Lifting Routines for Intermediate & Advanced Trainees...
Intermediate & Advanced Upper Body/Lower Body Workout Routine #1 of 2:

Last question howcome there arent bicep exercises in this routine? and in the 1st one there even wasnt like a real chest exersise, yeah wheighted dips..

[N01SYtZ]

Thanks alot bro i guess i am going for the :
Free Weight Lifting Routines for Intermediate & Advanced Trainees...
Intermediate & Advanced Upper Body/Lower Body Workout Routine #1 of 2:

Last question howcome there arent bicep exercises in this routine? and in the 1st one there even wasnt like a real chest exersise, yeah wheighted dips..

UPPER LOWER splits are more based around compound exercises and push/pull exercises your biceps will get worked on any back exercises and same for your triceps on chest exercises.
weighed dips are amazing for your chest.
if you want you can always add isolation exercises in or have a rest day then a isolation day etc.

make the routine work for you!

[jesse0172]

UPPER LOWER splits are more based around compound exercises and push/pull exercises your biceps will get worked on any back exercises and same for your triceps on chest exercises.
weighed dips are amazing for your chest.
if you want you can always add isolation exercises in or have a rest day then a isolation day etc.

make the routine work for you!

K thanks alot bro, some people advise me to do the All Pro Routine and some Upper/Lower Routine what would u personaly recommend me? Thats my last question Hehe

[N01SYtZ]

K thanks alot bro, some people advise me to do the All Pro Routine and some Upper/Lower Routine what would u personaly recommend me? Thats my last question Hehe

I would recommend you to find what exercises you feel the most, depending on your goals, strength or size.. or both.
Go to the gym and do a set of every exercise, choose 3-4 per body part and stick to those.

I'm going to go MIA in a few minutes but if you post any questions here I promise I will answer them by tonight!

[13uck]

Hey I'm just a scrawny guy but I've been working out for a few months and I was wondering what's a good rep scheme to build my chest. I'd like it to look fuller and just bigger in general. Would doing heavy flat/incline 5x5 benefit me in that way?

[nusa]

Hey, Ive been working out for about 3 weeks now and I have also been following a pretty strict bulk diet, I would appreciate some advice, Thanks.

My workout is SS or aka rippetoes and my current rep weights are 115 for squats,110 bench,120 deadlift, 80 military press, and 90 power clean, Im trying to add size and gain strength for football in august and was wondering if you think its good to do rippetoes or better to do something else. As for my diet macros here they are along with height and weight.

5"11
185 lbs. (gained 5 lbs since starting)

Macros:
Total Calories-3650
Total Protein-284g
Total Carbs-370g
Total Fats-115g

Thanks man and good luck in your contest

[N01SYtZ]

Hey I'm just a scrawny guy but I've been working out for a few months and I was wondering what's a good rep scheme to build my chest. I'd like it to look fuller and just bigger in general. Would doing heavy flat/incline 5x5 benefit me in that way?

hell yeah, i always start off every workout ( after stretching / warming up ) with a compound exercise and keep the reps in between 4-6 for 4-5 sets.

Hey, Ive been working out for about 3 weeks now and I have also been following a pretty strict bulk diet, I would appreciate some advice, Thanks.

My workout is SS or aka rippetoes and my current rep weights are 115 for squats,110 bench,120 deadlift, 80 military press, and 90 power clean, Im trying to add size and gain strength for football in august and was wondering if you think its good to do rippetoes or better to do something else. As for my diet macros here they are along with height and weight.

5"11
185 lbs. (gained 5 lbs since starting)

Macros:
Total Calories-3650
Total Protein-284g
Total Carbs-370g
Total Fats-115g

Thanks man and good luck in your contest

way too much protein, carbs, and fat
at your weight you really only need 200 grams of protein while trying to put on weight.
carbs should be about double your weight
and fats dont need to be 115 grams a day
if you gained 5 lbs in 3 weeks, its mostly fat.
read up on nutrition and dieting, just because you're bulking doesnt mean you need zillions ofcalories.

at the same time, you want to overeat.. just not by too much. SS is a great routine to build strength especially for beginners, i actually used it for my first 4 months of lifting.

[13uck]

Thanks a lot bro for the confirmation. Good luck in your contest too bro, reps!

[N01SYtZ]

Thanks a lot bro for the confirmation. Good luck in your contest too bro, reps!

thanks man! anytime

[kdhillon09]

hey, i was wondering if its better to do 8-6-4 rep range OR 15-12-10 rep range for bulking. Im looking to hit 200 and then cut. Im around 190 right now, eating the proper macros and i have a good routine, just concerned with the rep range. Im not seeing to big of gains other than on the scale. im on a 6-4-4 rep range right now. thx !

[chris213]

160lbs about 17 %bf , not sure to bulk or cut or leanbulk (pics are in my log wich u can see through my page)

[N01SYtZ]

hey, i was wondering if its better to do 8-6-4 rep range OR 15-12-10 rep range for bulking. Im looking to hit 200 and then cut. Im around 190 right now, eating the proper macros and i have a good routine, just concerned with the rep range. Im not seeing to big of gains other than on the scale. im on a 6-4-4 rep range right now. thx !

personally I like to do a little of everything, hit ever muscle fiber.
start off light and warmup with 15-20 reps
do a heavy compound 4-6 reps
isolate with 8-12
and finish off with 12-15
that was you are covering all bases.

160lbs about 17 %bf , not sure to bulk or cut or leanbulk (pics are in my log wich u can see through my page)

at 17% bf i think it would be better, to get lean ( 9-12% ) so that you have to room to overeat when tryingt o put on muscle

[nusa]

hell yeah, i always start off every workout ( after stretching / warming up ) with a compound exercise and keep the reps in between 4-6 for 4-5 sets.


way too much protein, carbs, and fat
at your weight you really only need 200 grams of protein while trying to put on weight.
carbs should be about double your weight
and fats dont need to be 115 grams a day
if you gained 5 lbs in 3 weeks, its mostly fat.
read up on nutrition and dieting, just because you're bulking doesnt mean you need zillions ofcalories.

at the same time, you want to overeat.. just not by too much. SS is a great routine to build strength especially for beginners, i actually used it for my first 4 months of lifting.

sweet but my maitnence is 3000, most people reccomend 500 over what do ypu think about this setup, 3250 calories ~200 protein 365 carbs and 100 fat? not sure what to do for fat? I would also like to start body building after my season and was wondering if you gained any size? thanks agian

[Railingz]

I've been bulking for 8 weeks and I have gone up 7.8lbs in this time. Any tips to keep the fat off I feel I've gained too much, also any tips to get my arms to respond and grow. Still just over 14"

[JOSEF RAKICH]

Sup brah, hows the prep coming along?

How much weeks out are you?

[N01SYtZ]

I've been bulking for 8 weeks and I have gone up 7.8lbs in this time. Any tips to keep the fat off I feel I've gained too much, also any tips to get my arms to respond and grow. Still just over 14"

Do some cardio a couple times a week but at the same time check your diet, the only reason you're gaining fat is because you're overeating too much.
Your arms will grow in time, most people's slowest muscles to grow are bicep's. Try doing less volume and more weight, try negative reps and try rest pause sets.

sweet but my maitnence is 3000, most people reccomend 500 over what do ypu think about this setup, 3250 calories ~200 protein 365 carbs and 100 fat? not sure what to do for fat? I would also like to start body building after my season and was wondering if you gained any size? thanks agian

at your weight, your maintenance isnt 3k calories.
you will grow just fine on 200 pro 350 carbs 80 fat

Sup brah, hows the prep coming along?

How much weeks out are you?

very good man!
about 12.5 weeks out!

[Keeper4560]

Split 6 body part workout into two days except, I do it for 4 days instead of two days then break, enough time for muscles to recover ?

[zQt]

saw Posts: 21,224

I was all like

[G5P]

18

145 lbs / 10-12 % body fat

6'1 and a half


and wanna be around 180, w/ 10% bf

[JayMan96]

Would you pm me a not so heavy bulking diet.

im a failure

[Germond10]

im 5'7-5'8 and around 188lbs probably 20% body fat.

Im looking for the best way/advice on how to reduce my body fat % anyway possible fast