Basic Advice and Information for New Posters and Lifters

[NKopeles6]

so quick question bro, i am 190lb im 6,1 and im like 12% body fat. im taking in 2000 calories 90g fat and 100g carbs and 200g protein is that good for me? im trying to cut right now to about 180 8-9%bf

[swimmerguy13]

so quick question bro, i am 190lb im 6,1 and im like 12% body fat. im taking in 2000 calories 90g fat and 100g carbs and 200g protein is that good for me? im trying to cut right now to about 180 8-9%bf

i know im not the guy your asking but i'll give some input anyway as im pretty much at your goal size at the moment. it depends on how intense you workout and what you do in everyday life, those macros look OK though for getting to your goal

[jwheypro]

check out my blog, i havent been on it in awhile but i am going to try to start posting everyday.

jshos-fitness

[therealflexshow]

EXCELLENT THREAD. Boom!

I would suggest changing the WS4SB to the third one. Much better IMO.

Part 1:
upper max
off
lower max
off
upper rep

Part 3:
upper max
lower dynamic
off
upper rep
lower max

Just my two pennies. Best thread I've seen in a while.

If you want to add something for sport specific training, you can link my newest thread in there. Not sure if sports training is relevant though...

bump

[therealflexshow]

bump

bump

[N4J4R]

bump

As much as I appreciate the bump, it's not needed. Rolltide's suggestions were already added in to the OP long ago.

[MESSI1010]

thanks

[Hushred]

When I finish doing Babylover's SS should I choose an intermediate routine?

Thanks in advance.

[Piks88]

Hey boys, can you tell me some really efective chest workouts for mass

[N4J4R]

When I finish doing Babylover's SS should I choose an intermediate routine?

Thanks in advance.

This would probably be a sound option, IMO. If you're lifts are somewhat decent after a stint of BLSS and you've had some time under the bar, then an intermediate program would probably be a good choice.

Hey boys, can you tell me some really efective chest workouts for mass

One that allows for progressive overload. Diet and adequate rest are also crucial factors. You can have the best program in the world, but if your diet and rest both suck, your gains in size/strength will be hindered.

[adam244]

Hello
I am a 14 year old male and am wondering what the best way to get a six pack and get generally strong is (without weight lifting Preferably)
My bmr is 1719 and i am pretty skinny. 9st 12oun
I am weak and struggle to do press ups can do 5 without a break.
I eat quite alot and i am not the most active, although i play football and train 1:20 hours On wednesday 1:20 hours on saturday and a 90 min match on sunday.
Can someone suggest what excercises i should do and Anything else you need to know just ask

[anderson1010]

Sit-ups (35,35,35,35) are done everyday before all workouts

Monday-Lower Body
DB Deadlifts (15,15,15,15)
DB In Place Lunges (15,15,15,15)
DB Squats (15,15,15,15)
Leg Extensions (15,15,15,15)
Bulgarian Split Squats (15,15)
Ham Curls (15,15,15)
DB Weighted Explosions (10,10)
Calf Raises (35,35,35,35)

Tuesday-Upper Body
DB Rolls>Seated Power Cleans (10,10,10,10)
DB Bench Press>DB Front Raises (10,10,10,10)
DB Shoulder Press>DB Upright Rows (10,10,10,10)
DB Shrugs>DB Curls (10,10,10,10)
DB Tricep Kickbacks>DB Medial Delt Raises (10,10,10,10)
DB Side Raises(10,10,10,10) > are supersets

Wednesday-Rest,Cardio

Thursday-Same as Monday

Friday-Same as Tuesday

Saturday-Rest,Cardio

Sunday-Rest, Cardio

Can someone tell me which day i can put in pylos?
Here are my pylos
Depth Jumps (6,6,6,6)
Box Jumps (6,6,6,6)
Rim Jumps (6,6,6,6)
Lunge Jumps (6,6,6,6)

am i able to lose weight by doing this?

[Kentisc]

Solid thread bro, great work.
Now let's hope that threads like 'is my program any good?' stop popping up

[shishang23]

Can doing dead lifts make you shorter?

Hi guys check out my page ********.com/Voicu.Ovidiu.Online and like if you want. Thank you so much ! Bless !

[KingMarcus623]

Hello
I am a 14 year old male and am wondering what the best way to get a six pack and get generally strong is (without weight lifting Preferably)
My bmr is 1719 and i am pretty skinny. 9st 12oun
I am weak and struggle to do press ups can do 5 without a break.
I eat quite alot and i am not the most active, although i play football and train 1:20 hours On wednesday 1:20 hours on saturday and a 90 min match on sunday.
Can someone suggest what excercises i should do and Anything else you need to know just ask

Hey I am 14 too...Now look...the guys on here can be pretty tough, but listen up, sit ups and crunches alone wont get you anywhere. You do lots of cardio which is good but you gotta do deadlifts and squats if you want them that bad. Be strong before you can be ripped okay?

[KingMarcus623]

Hey boys, can you tell me some really efective chest workouts for mass

Bench Press
DB flies
Push ups
Pull ups
DB press

[joshdbeard]

Quality thread all throughout, thanks for the information. I got started in November of 2012 but after reading through this (and other posts) I will be taking things more serious from now, moving forward.

[danpow]

Hey boys, can you tell me some really efective chest workouts for mass

The others bros gave you some good suggestions, I would just add that you should mix it up fairly often. Gotta confuse those muscles. Try doing different exercises, with dif rep schemes. Over time it'll grow. Remember, your in this for the long run.

[ELTRAVIESSO13]

hi, very new to working out. started 4 months ago only now do i know what to do. im on a 5x5 novice routine by IceCreamFitness kind of like starting strength. last week saturday on the novice program i was benching 105x5 i progressed today to 120x5 so im reponding well to strength! but at this rate can i set a goal to bench 205 in about 5 months? is this goal realistic? and yes im also progressing in my other lifts fairly well, but i dream of a solid bench. my max is around 135 without a spotter. im also bulking at 3500+ calories per day

[bwillems]

hi, very new to working out. started 4 months ago only now do i know what to do. im on a 5x5 novice routine by IceCreamFitness kind of like starting strength. last week saturday on the novice program i was benching 105x5 i progressed today to 120x5 so im reponding well to strength! but at this rate can i set a goal to bench 205 in about 5 months? is this goal realistic? and yes im also progressing in my other lifts fairly well, but i dream of a solid bench. my max is around 135 without a spotter. im also bulking at 3500+ calories per day

When you first start lifting the beginning days are the easiest to put on muscle, but after around half a year or so (it varies) it levels off. But putting that aside, just keep hitting the gym hard and you'll continue to make progress. A plateau can be an obstacle while you're benching but just try to keep switching up your chest workouts and keep your muscles guessing and growing!

[ELTRAVIESSO13]

Thanks. But exactly my question how long will it take for me to hit a plateau, not saying that'd be a good thing but since I'm so new, is it even possible In the first year?

[bwillems]

Thanks. But exactly my question how long will it take for me to hit a plateau, not saying that'd be a good thing but since I'm so new, is it even possible In the first year?

Sure, but a plateau isn't a brick wall- it's just a hurdle. When you hit a plateau is impossible to say because everyone is different (i.e muscle growth rate, how your muscles adapt, etc.) but just gotta get through it. Personally I'd say 205 might be unrealistic, but if your progress is like it was in the past week then it could happen.

[naipe21]

great post

[DavideDiRocco]

This is some chicken ****

[Kurtesy]

I wish I had more dumbells, i can't do half of these workouts ,'crap!

[bwillems]

I wish I had more dumbells, i can't do half of these workouts ,'crap!

More reps on a lighter weight never hurt anyone

[ELTRAVIESSO13]

the worst thing a beginner should do is use dumbells the progressive overload sucks! i switched to barbells and progressed alot faster

[nannasin28]

will read all l8er but nice.

[profamer]

Came in to say inb4 sticky

[joshdbeard]

Thanks. But exactly my question how long will it take for me to hit a plateau, not saying that'd be a good thing but since I'm so new, is it even possible In the first year?

Quit asking so many questions.

I don't mean to come off too blunt and don't take any of this negatively....but seriously, stop worrying about the in's and out's of everything and attempting to know every single detail.
"Is this possible..."
"How long will this take..."

Stop asking, just start DOING. If someone told you that you will hit a plateau in 1 month, what does that even do for you? Motivate you to not hit a plateau? Perpetuate you actually hitting a plateau? Quit worrying and get in the gym. Everyone is different, this forum has an abundance of information but there is no perfect science to fitness.

Just do it. Seriously.