Gain 25 pounds muscle
Replies
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Tylerman35 wrote: »So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?
Is this a structured lifting program??
Not quite. It's more of what I want to do that day. I'm still figuring it out
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Tylerman35 wrote: »Tylerman35 wrote: »So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?
Is this a structured lifting program??
Not quite. It's more of what I want to do that day. I'm still figuring it out
If you want optimal results you need a structured regimen and not just doing whatever you feel like...2 -
Just for your accountability.... what's your weight gain been since you posted this?0
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163.8 now instead of 1611
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Tylerman35 wrote: »Tylerman35 wrote: »So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?
Is this a structured lifting program??
Not quite. It's more of what I want to do that day. I'm still figuring it out
If you want optimal results you need a structured regimen and not just doing whatever you feel like...
I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30
This is what he sent
Workout Routine:
It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!
Quality & Control over QUANTITY!!!
(If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)
#1
•Chest: 3 sets
Dips
Straight Bar Dips
Knee push-ups
Push-ups
One Arm Push-ups
Inclined Push-ups
Declined Push-ups
Diamond Push-ups w/Legs Straddled
Archer Push-ups
Typewriter Push-ups
Finger Push-ups
T-Rotation Push-ups
Side To Side Push-ups
Elevated One Leg Push-ups
Explosive Push-ups
Explosive Push-ups Wall Tap
Explosive Push-ups Land on Wall
Dipping Push-ups
Planche Progressions
Offset Push-ups
Quad Push-ups
Blastoff Push-ups
-Max out on Reps each set
(Choose 2 & SUPERSET)
#2
•Abs/Lower Back: 3 sets
Hanging Leg Raises
Hanging Knee Crunches
Hanging L-sit
Monkey Crunches
Crunches
Extended Plank
Superman Plank
Hollow Hold
Hollow Body Rock
Hollow Body Around the World
Elbow Plank
Elbow Plank Crunches
Side Plank
Side Plank Crunches
Oblique Crunches
Oblique Twists
Reverse Knee Crunches
Reverse Leg Lifts
Windshield Wipers
Twisting Pistons
Figure Eights
Flutters
Back Bends
Lower Back Bend Lifts
Headstand Leg Lifts
-15 reps or 30 second hold
(Choose 3 Abs/2 Lower Back & SUPERSET)
#3
•Shoulders/Arms: 3 sets
Pikes w/Feet Elevated
Pikes
Pike Explosives
Pike Claps
Archer Pikes
Typewriter Pikes
Pulsating Deltoids Pyramids
Handstands w/Wall assist
Handstand Side to Side Walk on Wall
Handstand Up & Downs on Wall
Upside Down Push-ups w/or w/out Wall
Inchworms
Scapula Push-ups
Shoulder Taps
Shoulder Press push-up
Wide Press Hold
Bicep Inverted Row
Bicep Inverted Row Hold
Chin-ups
Chin-ups w/L-Sit
Headbangers
-Max out on reps each set
(Choose 2 & SUPERSET)
#4
•Legs/Glutes: 3 sets
Squats
Jump Squats
Lunges
Lunge Jumps
Pistol Squats
Star Jumpers
One Leg Calve Raises
Mountain climbers
Bear crawls
Kickbacks
Bridges
Scorpion Kickbacks
Doggie Style Kicks
Airplane Kicks
-15-20 reps or Max out
(Choose 3 & SUPERSET)
#5
•Triceps/Upper Back: 3 sets
Pull -ups
Pull-ups w/Knee Bent
Pull-ups w/L-Sit
Wide Pull-ups
Archer Pull-ups
Typewriter Pull-ups
Crucifix Push-ups
Inverted Rows
Inverted Row Hold
Muscle Ups
-Max out on each set
(Choose 2 & SUPERSET)
*Do FULL BODY Exercises each Workout Day.
*Cycle through Full Body Workouts
EXAMPLE:
•1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
*Resting:
3 days work out & 1 day REST
Mon, Tues, Weds, REST
Fri, Sat, Sun, REST
Tues, Weds, Thurs, REST
Etc......1 -
I'm currently running my first consistent and monitored bulk. Presently @ Week 5 Day 7 3k-4k calories
I've actually been having fun with it and admit 1/3 of my diet is the stuff they tell us is bad for you.
I'm 5'9" and started at 9% bodyfat and 168 lbs
Now 10.5% bf and 180. Power is through the roof for my personal status and it's all good.
Just as those before me have said, Just set your self on a meal and snack schedule. I eat every 2.5 hrs with snacks included.
The first week is the worst. Constantly bloated, and nausea. The second week gets easier, And so forth.
Be progressive with your calorie surplus. Each additional week I added 250 additional calories. Reached 3800 and pulled back to 3600 than 3500.
I had to retreat and learn to control my macros a bit better although overall general calories works best for general weight gain.
Out of curiosity what do you usually eat ? I'm currently bulking up as well and I have been getting very good results but it just sucks to feel kind of full all day. I usually eat anywhere from 3500 to 4500 calories a day with high carbs and high protein. The vast majority of my meals are healthy such as chicken and rice broccoli, salmon sweet potato broccoli, ground beef whole wheat pasta, mass gainer, snacks etc. I'm honesty been thinking about giving it another approach and start eating more "less" healthy food to get more fat since I'm having trouble reaching my daily fat goals. My fat usually comes from avocados, peanut butter, milk and stuff like that. What are other fat sources that you would recommend ?0 -
I'm currently running my first consistent and monitored bulk. Presently @ Week 5 Day 7 3k-4k calories
I've actually been having fun with it and admit 1/3 of my diet is the stuff they tell us is bad for you.
I'm 5'9" and started at 9% bodyfat and 168 lbs
Now 10.5% bf and 180. Power is through the roof for my personal status and it's all good.
Just as those before me have said, Just set your self on a meal and snack schedule. I eat every 2.5 hrs with snacks included.
The first week is the worst. Constantly bloated, and nausea. The second week gets easier, And so forth.
Be progressive with your calorie surplus. Each additional week I added 250 additional calories. Reached 3800 and pulled back to 3600 than 3500.
I had to retreat and learn to control my macros a bit better although overall general calories works best for general weight gain.
Out of curiosity what do you usually eat ? I'm currently bulking up as well and I have been getting very good results but it just sucks to feel kind of full all day. I usually eat anywhere from 3500 to 4500 calories a day with high carbs and high protein. The vast majority of my meals are healthy such as chicken and rice broccoli, salmon sweet potato broccoli, ground beef whole wheat pasta, mass gainer, snacks etc. I'm honesty been thinking about giving it another approach and start eating more "less" healthy food to get more fat since I'm having trouble reaching my daily fat goals. My fat usually comes from avocados, peanut butter, milk and stuff like that. What are other fat sources that you would recommend ?
Olive oil on your chicken and broccoli. It's probably one of the (if not the) cheapest way to add a bunch of calories from MUFAs.0 -
Tylerman35 wrote: »Tylerman35 wrote: »Tylerman35 wrote: »So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?
Is this a structured lifting program??
Not quite. It's more of what I want to do that day. I'm still figuring it out
If you want optimal results you need a structured regimen and not just doing whatever you feel like...
I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30
This is what he sent
Workout Routine:
It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!
Quality & Control over QUANTITY!!!
(If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)
#1
•Chest: 3 sets
Dips
Straight Bar Dips
Knee push-ups
Push-ups
One Arm Push-ups
Inclined Push-ups
Declined Push-ups
Diamond Push-ups w/Legs Straddled
Archer Push-ups
Typewriter Push-ups
Finger Push-ups
T-Rotation Push-ups
Side To Side Push-ups
Elevated One Leg Push-ups
Explosive Push-ups
Explosive Push-ups Wall Tap
Explosive Push-ups Land on Wall
Dipping Push-ups
Planche Progressions
Offset Push-ups
Quad Push-ups
Blastoff Push-ups
-Max out on Reps each set
(Choose 2 & SUPERSET)
#2
•Abs/Lower Back: 3 sets
Hanging Leg Raises
Hanging Knee Crunches
Hanging L-sit
Monkey Crunches
Crunches
Extended Plank
Superman Plank
Hollow Hold
Hollow Body Rock
Hollow Body Around the World
Elbow Plank
Elbow Plank Crunches
Side Plank
Side Plank Crunches
Oblique Crunches
Oblique Twists
Reverse Knee Crunches
Reverse Leg Lifts
Windshield Wipers
Twisting Pistons
Figure Eights
Flutters
Back Bends
Lower Back Bend Lifts
Headstand Leg Lifts
-15 reps or 30 second hold
(Choose 3 Abs/2 Lower Back & SUPERSET)
#3
•Shoulders/Arms: 3 sets
Pikes w/Feet Elevated
Pikes
Pike Explosives
Pike Claps
Archer Pikes
Typewriter Pikes
Pulsating Deltoids Pyramids
Handstands w/Wall assist
Handstand Side to Side Walk on Wall
Handstand Up & Downs on Wall
Upside Down Push-ups w/or w/out Wall
Inchworms
Scapula Push-ups
Shoulder Taps
Shoulder Press push-up
Wide Press Hold
Bicep Inverted Row
Bicep Inverted Row Hold
Chin-ups
Chin-ups w/L-Sit
Headbangers
-Max out on reps each set
(Choose 2 & SUPERSET)
#4
•Legs/Glutes: 3 sets
Squats
Jump Squats
Lunges
Lunge Jumps
Pistol Squats
Star Jumpers
One Leg Calve Raises
Mountain climbers
Bear crawls
Kickbacks
Bridges
Scorpion Kickbacks
Doggie Style Kicks
Airplane Kicks
-15-20 reps or Max out
(Choose 3 & SUPERSET)
#5
•Triceps/Upper Back: 3 sets
Pull -ups
Pull-ups w/Knee Bent
Pull-ups w/L-Sit
Wide Pull-ups
Archer Pull-ups
Typewriter Pull-ups
Crucifix Push-ups
Inverted Rows
Inverted Row Hold
Muscle Ups
-Max out on each set
(Choose 2 & SUPERSET)
*Do FULL BODY Exercises each Workout Day.
*Cycle through Full Body Workouts
EXAMPLE:
•1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
*Resting:
3 days work out & 1 day REST
Mon, Tues, Weds, REST
Fri, Sat, Sun, REST
Tues, Weds, Thurs, REST
Etc......
Nothing wrong with any of these exercises, but you're not going to gain 5 pounds (if any) of muscle in a year doing any of that.1 -
BrianKMcFalls wrote: »Tylerman35 wrote: »Tylerman35 wrote: »Tylerman35 wrote: »So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?
Is this a structured lifting program??
Not quite. It's more of what I want to do that day. I'm still figuring it out
If you want optimal results you need a structured regimen and not just doing whatever you feel like...
I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30
This is what he sent
Workout Routine:
It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!
Quality & Control over QUANTITY!!!
(If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)
#1
•Chest: 3 sets
Dips
Straight Bar Dips
Knee push-ups
Push-ups
One Arm Push-ups
Inclined Push-ups
Declined Push-ups
Diamond Push-ups w/Legs Straddled
Archer Push-ups
Typewriter Push-ups
Finger Push-ups
T-Rotation Push-ups
Side To Side Push-ups
Elevated One Leg Push-ups
Explosive Push-ups
Explosive Push-ups Wall Tap
Explosive Push-ups Land on Wall
Dipping Push-ups
Planche Progressions
Offset Push-ups
Quad Push-ups
Blastoff Push-ups
-Max out on Reps each set
(Choose 2 & SUPERSET)
#2
•Abs/Lower Back: 3 sets
Hanging Leg Raises
Hanging Knee Crunches
Hanging L-sit
Monkey Crunches
Crunches
Extended Plank
Superman Plank
Hollow Hold
Hollow Body Rock
Hollow Body Around the World
Elbow Plank
Elbow Plank Crunches
Side Plank
Side Plank Crunches
Oblique Crunches
Oblique Twists
Reverse Knee Crunches
Reverse Leg Lifts
Windshield Wipers
Twisting Pistons
Figure Eights
Flutters
Back Bends
Lower Back Bend Lifts
Headstand Leg Lifts
-15 reps or 30 second hold
(Choose 3 Abs/2 Lower Back & SUPERSET)
#3
•Shoulders/Arms: 3 sets
Pikes w/Feet Elevated
Pikes
Pike Explosives
Pike Claps
Archer Pikes
Typewriter Pikes
Pulsating Deltoids Pyramids
Handstands w/Wall assist
Handstand Side to Side Walk on Wall
Handstand Up & Downs on Wall
Upside Down Push-ups w/or w/out Wall
Inchworms
Scapula Push-ups
Shoulder Taps
Shoulder Press push-up
Wide Press Hold
Bicep Inverted Row
Bicep Inverted Row Hold
Chin-ups
Chin-ups w/L-Sit
Headbangers
-Max out on reps each set
(Choose 2 & SUPERSET)
#4
•Legs/Glutes: 3 sets
Squats
Jump Squats
Lunges
Lunge Jumps
Pistol Squats
Star Jumpers
One Leg Calve Raises
Mountain climbers
Bear crawls
Kickbacks
Bridges
Scorpion Kickbacks
Doggie Style Kicks
Airplane Kicks
-15-20 reps or Max out
(Choose 3 & SUPERSET)
#5
•Triceps/Upper Back: 3 sets
Pull -ups
Pull-ups w/Knee Bent
Pull-ups w/L-Sit
Wide Pull-ups
Archer Pull-ups
Typewriter Pull-ups
Crucifix Push-ups
Inverted Rows
Inverted Row Hold
Muscle Ups
-Max out on each set
(Choose 2 & SUPERSET)
*Do FULL BODY Exercises each Workout Day.
*Cycle through Full Body Workouts
EXAMPLE:
•1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
*Resting:
3 days work out & 1 day REST
Mon, Tues, Weds, REST
Fri, Sat, Sun, REST
Tues, Weds, Thurs, REST
Etc......
Nothing wrong with any of these exercises, but you're not going to gain 5 pounds (if any) of muscle in a year doing any of that.
I would agree. A solid program overload program that is actually structured is a predefined set of moves and progression scheme. Each week you should be able to add additional weight, reps or sets with a goal of progressively overloading your muscles to force adaptations to your central nervous system.
Personally, drop this crap your "trainer" sent, and get a good predefined progressive overload program, like found in the link below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p13 -
BrianKMcFalls wrote: »Tylerman35 wrote: »Tylerman35 wrote: »Tylerman35 wrote: »So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?
Is this a structured lifting program??
Not quite. It's more of what I want to do that day. I'm still figuring it out
If you want optimal results you need a structured regimen and not just doing whatever you feel like...
I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30
This is what he sent
Workout Routine:
It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!
Quality & Control over QUANTITY!!!
(If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)
#1
•Chest: 3 sets
Dips
Straight Bar Dips
Knee push-ups
Push-ups
One Arm Push-ups
Inclined Push-ups
Declined Push-ups
Diamond Push-ups w/Legs Straddled
Archer Push-ups
Typewriter Push-ups
Finger Push-ups
T-Rotation Push-ups
Side To Side Push-ups
Elevated One Leg Push-ups
Explosive Push-ups
Explosive Push-ups Wall Tap
Explosive Push-ups Land on Wall
Dipping Push-ups
Planche Progressions
Offset Push-ups
Quad Push-ups
Blastoff Push-ups
-Max out on Reps each set
(Choose 2 & SUPERSET)
#2
•Abs/Lower Back: 3 sets
Hanging Leg Raises
Hanging Knee Crunches
Hanging L-sit
Monkey Crunches
Crunches
Extended Plank
Superman Plank
Hollow Hold
Hollow Body Rock
Hollow Body Around the World
Elbow Plank
Elbow Plank Crunches
Side Plank
Side Plank Crunches
Oblique Crunches
Oblique Twists
Reverse Knee Crunches
Reverse Leg Lifts
Windshield Wipers
Twisting Pistons
Figure Eights
Flutters
Back Bends
Lower Back Bend Lifts
Headstand Leg Lifts
-15 reps or 30 second hold
(Choose 3 Abs/2 Lower Back & SUPERSET)
#3
•Shoulders/Arms: 3 sets
Pikes w/Feet Elevated
Pikes
Pike Explosives
Pike Claps
Archer Pikes
Typewriter Pikes
Pulsating Deltoids Pyramids
Handstands w/Wall assist
Handstand Side to Side Walk on Wall
Handstand Up & Downs on Wall
Upside Down Push-ups w/or w/out Wall
Inchworms
Scapula Push-ups
Shoulder Taps
Shoulder Press push-up
Wide Press Hold
Bicep Inverted Row
Bicep Inverted Row Hold
Chin-ups
Chin-ups w/L-Sit
Headbangers
-Max out on reps each set
(Choose 2 & SUPERSET)
#4
•Legs/Glutes: 3 sets
Squats
Jump Squats
Lunges
Lunge Jumps
Pistol Squats
Star Jumpers
One Leg Calve Raises
Mountain climbers
Bear crawls
Kickbacks
Bridges
Scorpion Kickbacks
Doggie Style Kicks
Airplane Kicks
-15-20 reps or Max out
(Choose 3 & SUPERSET)
#5
•Triceps/Upper Back: 3 sets
Pull -ups
Pull-ups w/Knee Bent
Pull-ups w/L-Sit
Wide Pull-ups
Archer Pull-ups
Typewriter Pull-ups
Crucifix Push-ups
Inverted Rows
Inverted Row Hold
Muscle Ups
-Max out on each set
(Choose 2 & SUPERSET)
*Do FULL BODY Exercises each Workout Day.
*Cycle through Full Body Workouts
EXAMPLE:
•1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
*Resting:
3 days work out & 1 day REST
Mon, Tues, Weds, REST
Fri, Sat, Sun, REST
Tues, Weds, Thurs, REST
Etc......
Nothing wrong with any of these exercises, but you're not going to gain 5 pounds (if any) of muscle in a year doing any of that.
I would agree. A solid program overload program that is actually structured is a predefined set of moves and progression scheme. Each week you should be able to add additional weight, reps or sets with a goal of progressively overloading your muscles to force adaptations to your central nervous system.
Personally, drop this crap your "trainer" sent, and get a good predefined progressive overload program, like found in the link below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
This1 -
Gaining 25lbs of muscle in a year is a little too optimistic, me says.
I see nothing with dreaming big, but realistically for a guy your size a 10 lbs muscle gain a year would be better.0 -
I did this for awhile (when I started) just to get calories in "clean". I stopped when I found out I could do the same "dirty".id shoot for a more realistic number like 8-10lbs in a year....Id say best your body can physically do is about 10-12lbs a year, with great nutrition and training.... your body can only physically repair and mend tissue at a rate that limits real muscle fiber growth above 12lbs a year... try to stay away from all the supplements they market to people stick to protein creatin, bcaa, basic aminos, avoid the hormont boosters and test crap its not worth the money you pay and most products increase your estragon productions.... and EAT EVER 2 HOURS if possible... its a process be patient....
Out of curiosity, why do you suggest eating every two hours?
However when I was competing and pre contest dieting, I ate several small calorie meals so I wouldn't be as hungry.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
Not to mention, THERE ARE NO BACK EXERCISES in it!!!!!BrianKMcFalls wrote: »Tylerman35 wrote: »Tylerman35 wrote: »Tylerman35 wrote: »So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?
Is this a structured lifting program??
Not quite. It's more of what I want to do that day. I'm still figuring it out
If you want optimal results you need a structured regimen and not just doing whatever you feel like...
I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30
This is what he sent
Workout Routine:
It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!
Quality & Control over QUANTITY!!!
(If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)
#1
•Chest: 3 sets
Dips
Straight Bar Dips
Knee push-ups
Push-ups
One Arm Push-ups
Inclined Push-ups
Declined Push-ups
Diamond Push-ups w/Legs Straddled
Archer Push-ups
Typewriter Push-ups
Finger Push-ups
T-Rotation Push-ups
Side To Side Push-ups
Elevated One Leg Push-ups
Explosive Push-ups
Explosive Push-ups Wall Tap
Explosive Push-ups Land on Wall
Dipping Push-ups
Planche Progressions
Offset Push-ups
Quad Push-ups
Blastoff Push-ups
-Max out on Reps each set
(Choose 2 & SUPERSET)
#2
•Abs/Lower Back: 3 sets
Hanging Leg Raises
Hanging Knee Crunches
Hanging L-sit
Monkey Crunches
Crunches
Extended Plank
Superman Plank
Hollow Hold
Hollow Body Rock
Hollow Body Around the World
Elbow Plank
Elbow Plank Crunches
Side Plank
Side Plank Crunches
Oblique Crunches
Oblique Twists
Reverse Knee Crunches
Reverse Leg Lifts
Windshield Wipers
Twisting Pistons
Figure Eights
Flutters
Back Bends
Lower Back Bend Lifts
Headstand Leg Lifts
-15 reps or 30 second hold
(Choose 3 Abs/2 Lower Back & SUPERSET)
#3
•Shoulders/Arms: 3 sets
Pikes w/Feet Elevated
Pikes
Pike Explosives
Pike Claps
Archer Pikes
Typewriter Pikes
Pulsating Deltoids Pyramids
Handstands w/Wall assist
Handstand Side to Side Walk on Wall
Handstand Up & Downs on Wall
Upside Down Push-ups w/or w/out Wall
Inchworms
Scapula Push-ups
Shoulder Taps
Shoulder Press push-up
Wide Press Hold
Bicep Inverted Row
Bicep Inverted Row Hold
Chin-ups
Chin-ups w/L-Sit
Headbangers
-Max out on reps each set
(Choose 2 & SUPERSET)
#4
•Legs/Glutes: 3 sets
Squats
Jump Squats
Lunges
Lunge Jumps
Pistol Squats
Star Jumpers
One Leg Calve Raises
Mountain climbers
Bear crawls
Kickbacks
Bridges
Scorpion Kickbacks
Doggie Style Kicks
Airplane Kicks
-15-20 reps or Max out
(Choose 3 & SUPERSET)
#5
•Triceps/Upper Back: 3 sets
Pull -ups
Pull-ups w/Knee Bent
Pull-ups w/L-Sit
Wide Pull-ups
Archer Pull-ups
Typewriter Pull-ups
Crucifix Push-ups
Inverted Rows
Inverted Row Hold
Muscle Ups
-Max out on each set
(Choose 2 & SUPERSET)
*Do FULL BODY Exercises each Workout Day.
*Cycle through Full Body Workouts
EXAMPLE:
•1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
*Resting:
3 days work out & 1 day REST
Mon, Tues, Weds, REST
Fri, Sat, Sun, REST
Tues, Weds, Thurs, REST
Etc......
Nothing wrong with any of these exercises, but you're not going to gain 5 pounds (if any) of muscle in a year doing any of that.
I would agree. A solid program overload program that is actually structured is a predefined set of moves and progression scheme. Each week you should be able to add additional weight, reps or sets with a goal of progressively overloading your muscles to force adaptations to your central nervous system.
Personally, drop this crap your "trainer" sent, and get a good predefined progressive overload program, like found in the link below.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
When I started I did 5 main movements for 3 months.
Squats
Bent over rows
Dips
Deadlifts
Pull ups
I swear for 3 months just 3 times a week. Every time I tried to do a bicep curl, the guy who gave me advice (a competitive bodybuilder at the time in the 80's) told me I had NO MUSCLE to be trying to isolate yet.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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25 is going to be impossible in a year. In my picture i'm 6'1 205.0
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So I'm going to try to develop a workout plan. Maybe workout three on and one off? Go to school gym for quicker and better results. Even if I work that day, go after, no excuses.
All I need to do is look up exercises and also figure out how much weight on the bars0 -
Tylerman35 wrote: »So I'm going to try to develop a workout plan. Maybe workout three on and one off? Go to school gym for quicker and better results. Even if I work that day, go after, no excuses.
All I need to do is look up exercises and also figure out how much weight on the bars
Check the thread linked above and choose a professionally designed workout program. Designing your own plan without knowing what you're doing usually equates to wasting a lot of time spinning your wheels.0 -
Tylerman35 wrote: »So I'm going to try to develop a workout plan. Maybe workout three on and one off? Go to school gym for quicker and better results. Even if I work that day, go after, no excuses.
All I need to do is look up exercises and also figure out how much weight on the bars
Dont try to develop a plan. It will be inferior to a proven well designed program. The list i provided has a ton of proven programs.0 -
Tylerman35 wrote: »So I'm going to try to develop a workout plan. Maybe workout three on and one off? Go to school gym for quicker and better results. Even if I work that day, go after, no excuses.
All I need to do is look up exercises and also figure out how much weight on the bars
Check the thread linked above and choose a professionally designed workout program. Designing your own plan without knowing what you're doing usually equates to wasting a lot of time spinning your wheels.
I actually just read that and I'll put my email in for the free 5 chapters. And also research a lot online about lifting also
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I can't tell all of you how much I thank you and appreciate it. Keep the comments flowing! Now today I can't do to much cause the school is closed and I only have a curl bar.
So for a structure. Would this look good?
Monday - Upper body (chest, biceps, shoulders, back, tris)
Tuesday - off
Wednesday - Core/lower body (legs basically)
Thursday - rest
Friday - Some upper and lower?
Or instead of that should I do Monday through Friday alternating upper and lower body
And maybe core could include back instead of upper body0 -
Pick a plan that interests you and designed by the pros and follow it.1
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