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10-30-2014, 03:50 PM #3961
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10-30-2014, 05:20 PM #3962
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10-31-2014, 07:50 AM #3963
My split
Heyyyy i wanted to ask if this split is k if i lift for about 6 month. So far goin with push/pull/legs but iz getting boring.
Split:
Day 1: Chest/Back
Day 2: Shoulders/Arms
Day 3: Legs
Day 4: Rest
Day 5: repeat
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Chest Back Nr1
Incline Bench Press(5 reps) - Pull ups (failure)(5 sets)(superset)
Flat bench dumbell bench press(12 reps) - bent over barbell rows(10 reps)
(Superset, 4 sets)
Cable Flies(8-12, pyramid set heavy-light) - v grip pullups(8-12, pyramid set heavy-light) (4 sets) (superset)
Fokus: Chest
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Chest/Back Nr2
Deadlifts (5x5) (single set)
Flat bench barbell benchpress(8 reps) - pull ups(failure)(4 sets)(superset)
Incline bench dumbbell benchpress (12 reps) - one armed rows (8 reps) (3 sets)(superset)
Chest Dips (failure) (3 sets)(single set)
Fokus: Back
##################
Shoulder/Arms
Military Press (5x5)
Dumbbell Lateral Raises (10x3)
Face Pulls (8x3)
Rear delt rows (10x3)
Shrugs(4sets, any shrugging exercise)
Rest Max 1min.
Arms1:
Superset 1:
Dumbbell Curls 4x8-12 (per arm)
French Press 4x8-12
Superset 2:
Straigh Bar Cable Pull Curls 3x10-15(pyramid down)
Rope pushdowns 3x10-15(pyramid down)
Arms2:
Superset 1:
Body Drag Curls 4x6-8
Close Grip BenchPress4x8-10
Superset 2:
Hammer Curls(3x6-10, pyramid down)
Overhead triceps extension(3x10-15, pyramid down)
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Legs:
5x5 squats
Sumo deadlifts3x10
Leg Press 3x10-15
LIying leg curls PITT set
Calves don't grow anyways
Xd
Pls advise me,
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10-31-2014, 05:23 PM #3964
Loled at the calves don't grow anyways pretty funny and true. Anyways its okay but I seriously recommend finding a pre made routine that has been tested before if you don't like P/P/L then look for another routine there are tons and tons out there.
And for legs I highly recommend heavy walking lunges til almost failure, that and heavy squats are what got me my quads.402/314/435-1151@213 w/ sleeves USPA
I can do all this through Christ who gives me strength.
-Philippians 4:13
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11-01-2014, 03:17 AM #3965
K thx, i actuely have two different leg routines, one is with walking lunges( I took my leg workout from a workout programm i follow for some time and its working great)
Concerning premade programs, i am looking for the split that sadik hadzovic uses, but i didn't really know how to find one - 3 day splits are mostly the standard splits and searching for Chest /back split doesn't bring up anything useful.
Chest/Back
Legs
Shoulders/Arms
Rest
Probably makes more sense
Can Anybody post the link to a premade workout programm with this or a similar split? Thx all :**
Srs for calves I do heavy calve raises in pyramid sets and actuely they grow pretty wellLast edited by jader13254; 11-01-2014 at 03:20 AM. Reason: nuthing
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11-01-2014, 03:53 AM #3966
- Join Date: Oct 2014
- Location: United Kingdom (Great Britain)
- Age: 26
- Posts: 311
- Rep Power: 169
Over the past week I just gained weight significantly. I was 64.1kg around 4-5 days a go and now I am 65.8kg.
I use myfitnesspal to track the kcals and it says to eat 2700/day to gain an average of 0.5kg/week. But I exceeded that, what should I do? Should I be worried?
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11-01-2014, 05:33 AM #3967
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11-02-2014, 03:50 AM #3968
I recently came across the fact that I have a barrel chest(I didn't even know that there was the pigeon chest, the normal one and the barrel chest before). With that being said, I was wondering what are my pros and cons? Am I blessed or cursed lol?
Would I still be able to achieve a V shaped body? If so, would it be harder or easier with my barrel chest?
Secondly, I'm gunning for Ben Affleck's physique. I'm 191cm(6'3) and he's around 192cm(6'3) so we're around the same height and I was wondering if it would be achievable with my barrel chest. I''m asking because I've read somewhere that the only physique you can achieve with a barrel chest is bearmode and I don't want that lol. Google images "ben affleck body" to see what I mean. PS: Approximately how much do you think that he weighs?
And lastly, is it true that abs are impossible to achieve with a barrel chest? If not impossible then pretty much only visible after starvation. I actually noticed that even when I was super skinny(I had a sudden growth spurt when I was younger) I never had abs, I asked my dad(who also has a barrel chest) and he said the same thing, yet I see people who are extremely skinny whose abs are showing(we all know the phrase "abs on a skinny guy are like tits on a fat chick")
Thanks for your help, peace!
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11-03-2014, 10:34 AM #3969
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11-03-2014, 01:22 PM #3970
As you may know my upper chest is lagging, I'm thinking of adding another day of working out where I would hit only the upper chest, what do you think? Would this be counterproductive?
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11-03-2014, 04:59 PM #3971
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11-03-2014, 08:30 PM #3972
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11-03-2014, 08:59 PM #3973
I want to know whether my routine is good or not.
I va made some changes to the 5x5 since it did not work for me.
Day A:
Legs:
warm up for squat
Squat(3x5)
Calves( 3x10)
Legs press(3x5)
Push:
warm up for bench
Flat Bench(5x5)
Incline machine press( 3x5)
Flat dumbells( 3x5)
Flat machine press( 3x5)
The reason why i dont use incline bench or dumbell is because i have a shoulder injure so it is hurt when i do it with free weight.
Pull:
warm up for row
Barbell row(3x5)
Seated cable row(3x5)
Lats pull down(3x5)
Pull up( 3x failure)
Day B:
Legs: same as A
Push:
Warmup for OHP.
Stand OHP(3x5)
Dumbells Press( 3x5)
Dip(3x failure)
Pull:
warmup for deadlift
Deadlift(1x5)
Barbell curl( 3x 5)
Preacher curl(3x5)
Dumbells curl( 3x5)
As you can see, most of the exercises i added are compound, so i think it should be fine.
And do you guys think if my lower body is good if my 1RM Squat is 124Kg, Leg press is 224kg and 100kg deadlift?
I am 17, have trained for 1 year166 x5 Squat
155 x 5 Deadlift
**** Bench Press
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11-04-2014, 02:02 PM #3974
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11-04-2014, 07:37 PM #3975
Alcohol and Building Muscle
I know this is a very common topic and there are many articles out there concerning it; nevertheless, I have a more specific question pertaining to my particular habits. I work out Monday, Tuesday, and Wednesday (sometimes Thursday instead of Tuesday) and do cardio every day besides those (with the exception of Friday). My question is: if I am done with strength training on Wednesday, is it ok to drink alcohol on Friday or Saturday? I am aware that alcohol does inhibits muscle growth but if I wait a couple of days before drinking will I be ok? Thanks and sorry if this is a repost.
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11-05-2014, 04:24 AM #3976166 x5 Squat
155 x 5 Deadlift
**** Bench Press
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11-05-2014, 12:28 PM #3977
Thanks for your help! I still think that even if I had a normal chest I wouldn't be able to obtain a fitness model's physique lol, I'm in college right now, I barely have time to work out let alone maintain a 6 pack lol
What about my other two questions?
1) Would I still be able to achieve a V shaped body?
2) Could I achieve Ben Affleck's physique? I can't post links since I don't have 50 posts but just google "ben affleck body"
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11-05-2014, 02:17 PM #3978
Today I missed my leg workout, I decided to move it and do it tommorow, what do you think of this ( the day after tommorow i'd be working the upper chest at 15pm while shoulders and traps at 20pm)?
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11-05-2014, 03:04 PM #3979
The answer is Yes and No.
1) Because of the barrel-shaped of your bone structure, you will have focus more on your back in order to make it become thicker and wider.
What's more, your body fat and abs are things to concern Try not to let your Rib emerge
2) That depends on your gene. I cant tellu anything.166 x5 Squat
155 x 5 Deadlift
**** Bench Press
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11-05-2014, 07:34 PM #3980
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11-05-2014, 07:36 PM #3981
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11-05-2014, 07:38 PM #3982
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11-05-2014, 07:50 PM #3983
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11-06-2014, 02:49 PM #3984
I'm new here,
I'm 18, weigh about 112 pounds and I'm about 5'7"/5'8" (underweight?).
I'm about to start to try a 3000cal + day diet advised by a trainer, how often and for how long should I workout to ensure I still gain mass but don't just end up just putting on fat?
Any other info such as to what sort of workouts ect.. would also be appreciated!
Thanks.
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11-06-2014, 05:09 PM #3985166 x5 Squat
155 x 5 Deadlift
**** Bench Press
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11-06-2014, 06:19 PM #3986
What is the lift called when you get a thing you use to bennch and do like a under hand curl with your arms? Is it deadlift? Oh and here are pictures of me, I'm 14 and 5'6, kinda big and 187.4 pounds. I'm trying out for wrestling this Monday and want to start lifting. Should I lose weight first or start lifting? I also got this whey protein pls tell me if it will help. If possible give me an excersize regimen and diet stuff. Pictures on my profile, dunno how to put them on here. BTW I'm in 8th grade and 14
Last edited by tkfan1000; 11-06-2014 at 06:24 PM.
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11-06-2014, 07:53 PM #3987
Great thread. But, what exercises/workout should I do if I am trying to gain weight? Also, how many hours do you think I should workout as person who wants to gain some weight?
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11-06-2014, 08:56 PM #3988
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11-06-2014, 09:19 PM #3989
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11-07-2014, 05:31 AM #3990
I heard protein can't be stored as fat. Is that true? That would mean any surplus I get from it will just go straight to the muscles?
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