Weight Gainers: Week 1

YeaILift

Let me know if I got anything wrong. I did this in kind of a hurry this morning.

I found a really cool excel sheet that displays your ideal measurements based on you height/bone structure. I'll dig up the link a little later. It also shows what % of your ideal measurements you are currently at.

My goal for this week is just to stick with my diet. I feel really bloated after eating so much over Thanksgiving, but I'm going to push forward. haha

Measurements for Week 1 are due Sunday, Dec 5, 5:00PM Central

YeaILift

Updated.

chrisdavey

Looks good


I should be starting well. Woke up last night at 3am absolutely starving! (had some BSN dessert just before bed too) 3am cottage cheese, natural pb and oats pick me up :P

chrisdavey

Looks good


I should be starting well. Woke up last night at 3am absolutely starving! (had some BSN dessert just before bed too) 3am cottage cheese, natural pb and oats pick me up :P

musclebuilder

Nice work YIL..And thanks for taking the time to put this together.. I am about to go train heavy upper in about an hour. I laid out my goals for this current cycle of training. Now the only thing left to do is make it happen and that is exactly what I am going to do.

whyflysouth

Charts look great!. It's nice to do this with a team on this site, thanks.

Man I'm off to a rough start...hurt my left bicep after doing heavy weighted dumbbell shoulder presses without a spotter after already being fatigued from my upper back routine on saturday. Had to cut my chest training after six sets today because it started acting up. So I expect not much gains in lifts this week.

Not taking creative or glutamate or any of that stuff at the moment maybe I need to start...

musclebuilder

Charts look great!. It's nice to do this with a team on this site, thanks.

Man I'm off to a rough start...hurt my left bicep after doing heavy weighted dumbbell shoulder presses without a spotter after already being fatigued from my upper back routine on saturday. Had to cut my chest training after six sets today because it started acting up. So I expect not much gains in lifts this week.

Not taking creative or glutamate or any of that stuff at the moment maybe I need to start...

Sorry to hear you are beat up right now. But don't worry about gains at the moment. It is a marathon not a sprint and it is not worth risking further injury. Ice those injuries, that will help.

YeaILift

Here is the excel spreadsheet I was talking about:

http://forum.bodybuilding.com/showthread.php?s=&postid=1317565#post1317565

The formulas are based on John McCallum's views of the perfect proportioned body.

1. 6.5 times your wrist gives chest girth
2. 85% of the chest girth produces the hips
3. Take 70% of the chest girth for the waist
4. 53% of the chest gives the thigh girth
5. The neck size is 37% of the chest
6. 36% of the chest produces the upper arm girth
7. The calves come out a little less at 34%
8. The forearms get 29% of the chest measurement

http://www.ideal-weight-charts.com/idealbodymeasurementsformen.html

At the very least it gives some rough estimates to aim for.

chrisdavey

Wow, that's very interesting. Chest development has always been hard for me. Apparently, I am at ideal weight for my height right now and need to grow chest a bit more to get the %'s for hips and waist right but the others meet or exceed %'s.

using their BF calcs I just got 12.68% which I think is more accurate for me.

YeaILift

Wow, that's very interesting. Chest development has always been hard for me. Apparently, I am at ideal weight for my height right now and need to grow chest a bit more to get the %'s for hips and waist right but the others meet or exceed %'s.

using their BF calcs I just got 12.68% which I think is more accurate for me.

I'll change your bf%. I still have a ways to go on my Chest/Biceps. Only my calves are up to par.

jdubs1201

Charts look great!. It's nice to do this with a team on this site, thanks.

Man I'm off to a rough start...hurt my left bicep after doing heavy weighted dumbbell shoulder presses without a spotter after already being fatigued from my upper back routine on saturday. Had to cut my chest training after six sets today because it started acting up. So I expect not much gains in lifts this week.

Not taking creative or glutamate or any of that stuff at the moment maybe I need to start...

You and me can start a sub-team... "Team Injury"! lol But in seriousness I know how much it stinks to have to cut down on your workouts cause of an injury. Especially when you just started getting into a good routine and you have goals in mind, and now you can't give your full potential. Sorry to hear about it man... I hope you heal up quickly so you can get back to it.

I just got a knee brace (good googly moogly there are tons of them to choose from!!!) Hopefully I got a decent one. I've been icing the back of my knee and taking advils, but I might go easy on it this week too and hopefully start squats and deadlifts again next week.

In good news though, I've been steadily increasing weight for my bench presses and shoulder presses

whyflysouth

Here's my ideal to current numbers based on that site (given a 7" wrist)

Ideal
1. 45.5" chest (current 39")
2. 38.675" hips (current 37.875")
3. 31.85" waist (current 32")
4. 24.12" thigh (current 22.25")
5. 16.84" neck (current 14.5")
6. 16.38" arms (current 14.25")
7. 15.47" calves (current 14")
8. 13.2" forearms (current 11.25")

need to add 6" to chest, 1.5" to thigh, 2.3" to neck (that's never happening), 2" to arms, 1.4" to calves, and 2" to forearms...lol. I'm just trying to make sure I put on enough muscle this time around so that when I get down to cutting next spring I don't lose it all.

frogmanjared

I have a mac and can't use excel, can you tell me the ideals a 6 1/8" wrist would give?

whyflysouth

I have a mac and can't use excel, can you tell me the ideals a 6 1/8" wrist would give?

Here's your ideals:


Chest 39 13/16
Hips 33 58/69
Waist 27 86/99
Thigh 21 1/10
Neck 14 19/26
Upper Arm 14 1/3
Calf 13 37/69
Forearm 11 6/11

Bone Structure Light

frogmanjared

Thanks whyflysouth! 27 waist!?! I don't think wrist is a very good place to start, unless I measured wrong, just above the bone, not on it. According to this I have to lose 1.3" off my hips and 6.8 off my waist! My waist is 31.5" which, according to BMI charts, and all my biology friends/doctors is about perfect for my frame.

Ideal: (Current:)
Chest 39.81 (36.34)
Hips 33.84 (35.125)
Waist 27.87 (31.5)
Thigh 21.1 (20.5)
Neck 14.73 (15.25)
Upper Arm 14.33 (13.25)
Calf 13.53 (12.75)
Forearm 11.55 (11)

After testing many body fat calculators that use body measurements, I have around 8-12% body fat... which is a nice increase from the 6% I had in college (an extra credit lab test using calipers and all that good stuff).

Like I said before, I have decent upper body strength for my size, and have scrawny legs. My left side is also a bit smaller than my right. I think I need to find a different set of ideals! My priorities are: calf, thigh, chest, forearm, abs, upper arm. At least this list gives me something to look at, although far from perfect for my body.

chrisdavey

Sorry mate, I just rechecked measurements last night.
Chest 40"
Forearm 12"
Bicep 13.6"
Thigh 23"

Others are the same. Have grown a bit over the last 2 months

YeaILift

I'm losing weight - I think my starting weight is a little skewed since I ate so much over Thanksgiving break haha.

whyflysouth

Charts look great!. It's nice to do this with a team on this site, thanks.

Man I'm off to a rough start...hurt my left bicep after doing heavy weighted dumbbell shoulder presses without a spotter after already being fatigued from my upper back routine on saturday. Had to cut my chest training after six sets today because it started acting up. So I expect not much gains in lifts this week.

Not taking creative or glutamate or any of that stuff at the moment maybe I need to start...

You and me can start a sub-team... "Team Injury"! lol But in seriousness I know how much it stinks to have to cut down on your workouts cause of an injury. Especially when you just started getting into a good routine and you have goals in mind, and now you can't give your full potential. Sorry to hear about it man... I hope you heal up quickly so you can get back to it.

I just got a knee brace (good googly moogly there are tons of them to choose from!!!) Hopefully I got a decent one. I've been icing the back of my knee and taking advils, but I might go easy on it this week too and hopefully start squats and deadlifts again next week.

In good news though, I've been steadily increasing weight for my bench presses and shoulder presses

Yeah, for the past 8 weeks I've been doing a split routine:

Day 1 - Back: 6 sets Lat Pull (8-10 reps), 3 sets seated row (8-10 reps), 3 sets db row (8-10 reps), 3 sets assisted pull ups (6-8 reps).

Day 2 - Chest: 4 sets BB Bench (6-8 reps), 3 sets db incline bench (8-10 reps), 2 sets BB decline bench (8-10 reps), 3 sets pec deck flys (8-10 reps), 3 sets assisted dips (6 reps).

Day 3 - Shoulders: 4 sets BB Press (6-8 reps), 3 sets db press (8-10 reps), 3 sets lateral shoulder flys (8-10 reps), 3 sets cable laterals (8-10), 4 sets back flys on pec deck like machine (8-10 reps), 3 sets shrugs (8-10).

Day 4 - Legs: 4 sets BB squats (8-10), 3 sets leg press (8-10), 3 leg curls (8-10), 3 sets calves press (8-10).

Then I might take 1 rest day and do the cycle over again.

I hurt myself when I was attempting to do both Day 1 (back), and Day 3 (shoulders) on the same day, one after the other. Seems my bicep was worn out...

Because of this split I might not revisit a muscle group for 4-5 days and I'm concerned that that might be hindering my growth. Do you guys have any suggestions, you think I should change things?

chrisdavey

How long have you been training for?

edit: at your lifting levels I would be using a full body workout 3 times a week (as I am )

I do this:

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
Deadlift 2 x 8
Hang Clean 3 x 8

3 mores. More weight, more reps or more sets. (in that order)

If I make the reps then up the weight. If I don't make the reps then add an extra set. Progressive overload

YeaILift

How long have you been training for?

edit: at your lifting levels I would be using a full body workout 3 times a week (as I am )

I do this:

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
Deadlift 2 x 8
Hang Clean 3 x 8

3 mores. More weight, more reps or more sets. (in that order)

If I make the reps then up the weight. If I don't make the reps then add an extra set. Progressive overload

When do you do "more reps?" :P

whyflysouth

It's been about 8 weeks, initially was mlan attempt at MAX-OT that modified by adding more reps/sets because I wasn't completely convinced that 4-6 reps would be enough put on muscle mass - looked more like a strength building regimine.

So I've been doing something like 15 sets of 6-10 reps per muscle group but only about once a week and you're suggesting to do everything 3 days a week but only 3 sets or 30 reps all together per muscle group... I guess i could try that.

musclebuilder

It's been about 8 weeks, initially was mlan attempt at MAX-OT that modified by adding more reps/sets because I wasn't completely convinced that 4-6 reps would be enough put on muscle mass - looked more like a strength building regimine.

So I've been doing something like 15 sets of 6-10 reps per muscle group but only about once a week and you're suggesting to do everything 3 days a week but only 3 sets or 30 reps all together per muscle group... I guess i could try that.

Hey Whyflysouth. Ever tried a power/hypertrophy split? Where you train each muscle group twice a week but one half of the week is lower rep heavier weight training and the second half is more of the traditional BB type of WO. Higher rep ranges ect..This way you can get the best of both styles of training since you seem interested in both.

whyflysouth

It's been about 8 weeks, initially was mlan attempt at MAX-OT that modified by adding more reps/sets because I wasn't completely convinced that 4-6 reps would be enough put on muscle mass - looked more like a strength building regimine.

So I've been doing something like 15 sets of 6-10 reps per muscle group but only about once a week and you're suggesting to do everything 3 days a week but only 3 sets or 30 reps all together per muscle group... I guess i could try that.

Hey Whyflysouth. Ever tried a power/hypertrophy split? Where you train each muscle group twice a week but one half of the week is lower rep heavier weight training and the second half is more of the traditional BB type of WO. Higher rep ranges ect..This way you can get the best of both styles of training since you seem interested in both.

Haven't tried it, although sounds like something I would like. At this point is might be a good time to switch things up.

One thing that I end up getting fixated is set/rep volume. How many reps should each workout cover in total? 30 reps per muscle group total? E.g. Power workout: 5 sets x 6 reps, Hypertrophy: 3 sets x 10 reps?

Would that be enough? I feel like that wouldn't be enough, but I think I may have gotten obsessed with overdoing it as I've been doing between 90 to 150 reps total per muscle group lately.

musclebuilder

Haven't tried it, although sounds like something I would like. At this point is might be a good time to switch things up.

One thing that I end up getting fixated is set/rep volume. How many reps should each workout cover in total? 30 reps per muscle group total? E.g. Power workout: 5 sets x 6 reps, Hypertrophy: 3 sets x 10 reps?

Would that be enough? I feel like that wouldn't be enough, but I think I may have gotten obsessed with overdoing it as I've been doing between 90 to 150 reps total per muscle group lately.

Wfs, how many reps/sets will vary. If for my heavy training the week before I did 225lbx5 squats for example then the next week I increase the weight. If I did 4 reps then the next week my goal will be 5 reps. If I did 225lbx3 the week before the next week I may try and do 2 sets of 225lbx3. Both approaches are a means to an end. How many reps/sets for the hyper WO's will vary as well. If for example I am doing 10 reps of weight that is not very taxing to accomplish those 10 reps then I can increase sets with that weight each week to increase volume and overload the system. Or I can increase weight the next week in which it will be more taxing to try and reach 10 reps so I will realy only fully exert myself on that final all out set and then move on to my next exercise.

musclebuilder

btw..yesterday I was able to reach 375lbx5 squats to parallel which beats my previous best from my last microcycle of training and is a PR at my current body weight. Last time I squatted 375lbx5 I was 40lbs heavier. Maybe in the not so distant future I can post up a vid of me squatting 405lbs for the first time ever.

Also I did not get to bed til 1am last night and I am toast today. Had a real bad leak in my ceiling the night before during a terrible all night andday rain storm which had me in anxiety mode all night and got very little sleep. But even so I was able to have a very productive day of training yesterday and that is what matters.

YeaILift

btw..yesterday I was able to reach 375lbx5 squats to parallel which beats my previous best from my last microcycle of training and is a PR at my current body weight. Last time I squatted 375lbx5 I was 40lbs heavier. Maybe in the not so distant future I can post up a vid of me squatting 405lbs for the first time ever.

Also I did not get to bed til 1am last night and I am toast today. Had a real bad leak in my ceiling the night before during a terrible all night andday rain storm which had me in anxiety mode all night and got very little sleep. But even so I was able to have a very productive day of training yesterday and that is what matters.

That's awesome that you got your squats back to 375. I'm hoping to hit 200 sometime in the next couple months :glasses:

Also, your traps pic has me so jealous haha.

musclebuilder

btw..yesterday I was able to reach 375lbx5 squats to parallel which beats my previous best from my last microcycle of training and is a PR at my current body weight. Last time I squatted 375lbx5 I was 40lbs heavier. Maybe in the not so distant future I can post up a vid of me squatting 405lbs for the first time ever.

Also I did not get to bed til 1am last night and I am toast today. Had a real bad leak in my ceiling the night before during a terrible all night andday rain storm which had me in anxiety mode all night and got very little sleep. But even so I was able to have a very productive day of training yesterday and that is what matters.

That's awesome that you got your squats back to 375. I'm hoping to hit 200 sometime in the next couple months :glasses:

Also, your traps pic has me so jealous haha.

Thanks YIL! You are obviously making very good progress yourself. and you are 21 years old and your body is as primed for strength and growth as it is ever gonna be.

whyflysouth

Ahh yes to be 21 again... lol. I remember I took up weight training religiously for about 10 months back in 2000 and I put on a good 10 lbs of muscle. That's a great time to get into it, you get good gains at that age - just remember to EAT and LIFT and you'll get there. Unfortunately I had gotten away from the weights for a couple months, came back to them and got serious DOMS from trying to keep pushing the same weight and didn't follow through... and here I am about ten years later :laugh:

What good about doing stuff when your 30 is you're much more patient to wait for results, or at least I am, I have a larger timescale - I can accept that a process can take years towards fruition. My eldest son is 7 years old. I want to be able to challenge him when he's 15.

musclebuilder

Ahh yes to be 21 again... lol. I remember I took up weight training religiously for about 10 months back in 2000 and I put on a good 10 lbs of muscle. That's a great time to get into it, you get good gains at that age - just remember to EAT and LIFT and you'll get there. Unfortunately I had gotten away from the weights for a couple months, came back to them and got serious DOMS from trying to keep pushing the same weight and didn't follow through... and here I am about ten years later :laugh:

What good about doing stuff when your 30 is you're much more patient to wait for results, or at least I am, I have a larger timescale - I can accept that a process can take years towards fruition. My eldest son is 7 years old. I want to be able to challenge him when he's 15.

Wfs I have a friend who got in to weight training at 48 years old. When he began he was obese and in very poor health. Now at 50 he is around 220lbs and has a truely amazing physique and is in remarkable health. So you are still very much capable of getting yourself in to as good a shape as you want.

Here is a sample of what the power/hypertrophy routine may look like. You can design it with the exercises ect..that you prefer. This is just a sample guide that may be helpful..You could also make this a 5 day routine and do your lower/upper hypertrophy training over the course of 3 days not 2.

Monday Heavy lower

Standing calves (As many warm up sets as needed then the working set or sets(this goes for all exercises)
Squats
Deadlift
(4 to 8 sets of static stretching post WO every day you WO)

Tuesday Heavy upper

Bench press
Barbell row
Shoulder press

Wed-Off

Thursday-Lower hypertrophy

Standing calves
seated calves
Squats
Leg press
Leg curl
Leg extension

Friday.Upper hypertrophy

Incline press
seated row
Barbell curl
close grip press
shoulder press

Weekend-off

YeaILift

I actually was reading some stuff about the power/hypertrophy routine yesterday. It looked pretty interesting. However, I'm going to give Max OT at least a full year which will be September when I start my senior year of college.

I've been attempting to get all the principles down, but I am struggling a little with the progressive loading. Which is probably because I have only been lifting for a few months. I am hoping that since I have a lifting goal to hit in five weeks it will help. Before I was just doing my workout, and if I felt like I could handle a little more weight I would go up. Also barbell exercises are much easier to progressive load on. My last routine was mostly dumbbells because I wasn't as sure of my strengths for each lift. I am much more confident now.

whyflysouth

Yeah, I think I'm gonna take a break from my Max OT mutated routine. I'll give this power/hypertrophy routine a shot. I did a little lifting last night and after about 5 sets my left bicep started acting up again so I stopped there... don't want to aggravate it till it keeps me off the weights for a month or something. In the meantime, I'll take a week off, prepare my new routine, eat, and maybe do body weight squats, pushups, do some light work with some of the dbs I have at home, got a pair of 15s, 20s, and 30s and a bench. Avoid the biceps and I figure it shouldn't take more than a week to get back to normal.