--DAN--
Member
Registered: 3rd Feb 03
Location: Bottesford. Drives;3 Series
User status: Offline
|
Nath, I am almost identical in size to you. Same height and weigh 9 - 9.5 depending on my shifts and how often I get to eat. What is your diet currently looking like, do you eat regularly or are you missing meals? I'm starting the P90x next week which I'm hoping will help me put a few pounds on.
|
allza
Member
Registered: 14th Jun 04
User status: Offline
|
I would agree with dizzy. Low heavy reps with some good compound movements and eat well and lots! Mine is quite similar to above.
DAY 1 – PULL
Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls
DAY 2 – PUSH
Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press
DAY 3 – LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
Don't have to start heavy but make sure you get the technique right. Do all exercises 5 sets of 5 reps and when you get 5 of 5 put more weight on next week.
|
Nath
Member
Registered: 3rd Apr 02
Location: MK
User status: Offline
|
quote:
Originally posted by --DAN--
Nath, I am almost identical in size to you. Same height and weigh 9 - 9.5 depending on my shifts and how often I get to eat. What is your diet currently looking like, do you eat regularly or are you missing meals? I'm starting the P90x next week which I'm hoping will help me put a few pounds on.
I eat quite well, but could probably eat more tbh. I started eating breakfast again after not eating it since school. Started making sure I have my 5 a day and all that.
|
Nath
Member
Registered: 3rd Apr 02
Location: MK
User status: Offline
|
quote:
Originally posted by DizzyRebel
9 stone? You shouldnt be doing ANY isolation exercises.
Your workout plan should look like this
Monday, Chest and shoulders:
Barbell benchpress - 5x5
Standing military press - 5x5
Dips - 4x As many as possible.
Wednesday - Back:
Neutral grip pulldown/chins - 5x5
Deadlifts - 5x5
Bent over barbell row - 5x5
Friday, Legs:
Back Squats - 5x5
good mornings - 4x10
glute ham raises - 4x10
At the end of every workout do 3sets of ab rollouts.
Diet wise, eat evrything in sight, 300g of protein, 400g of carbs and 70g of fat should see you put some size on.
I'm not sure what half of those are. I'll Google them. Seems people have different names for everything.
I think I'll try your routine, as you seem to know your stuff.
|
DizzyRebel
Member
Registered: 2nd Jan 09
Location: Lincoln
User status: Offline
|
youtube is the best for videos of form, they are exercises that you will need to practise with lower weights first untill you have got the right form. They are also the best mass builders and strength builders and give you the lowest chance of injury as so many muscles are recruited.
As your small, all you should be concentrating on is building mass, and the best way to do it is to spend as little time in the gym whilst working as hard as possible with maximum quality rest and plenty of clean food. If you arent lifting, you should be eating, and if you arent eating you should be resting!
Also make sure you do a thorough warmup of the targeted muscle groups each time. My warmup consists of 20-30 fast reps with a light weight, then 3 sets of 3 quickfire maximum acceleartin lifts with about 70% of my max on to prime my nervous system then i go for it.
|
Nath
Member
Registered: 3rd Apr 02
Location: MK
User status: Offline
|
Nice one Diz.
|
Marc
Member
Registered: 11th Aug 02
Location: York
User status: Offline
|
quote:
Originally posted by Nath
I started eating breakfast again after not eating it since school.
Really important as missing it usually causes the body to store dinner/lunch as fat. Easting breckie helps the metabolism.
|
sand-eel
Member
Registered: 15th Mar 07
Location: carluke/braidwood--IRNBRULAND
User status: Offline
|
Shit, I've been doing it wrong it appears. so you are supposed to concentrate on areas on a day like shoulders, then 2 days later arms, 2 days later legs? etc etc.
I've just been doing everything on the one day, 2 days later everything again etc.
|
Nath
Member
Registered: 3rd Apr 02
Location: MK
User status: Offline
|
Indeed eel.
|
jaffa
Member
Registered: 27th Mar 00
Location: Stoke-on-Trent
User status: Offline
|
quote:
Originally posted by sand-eel
Shit, I've been doing it wrong it appears. so you are supposed to concentrate on areas on a day like shoulders, then 2 days later arms, 2 days later legs? etc etc.
I've just been doing everything on the one day, 2 days later everything again etc.
sounds like you are doing full bodies rather than splits. nothing wrong with training that way
|
Nath
Member
Registered: 3rd Apr 02
Location: MK
User status: Offline
|
I've used Dizzys plan and added a couple of routines I enjoy doing. They tie in with the relevant areas I'm working on. That wont be overkill or anything will it?
|
jaffa
Member
Registered: 27th Mar 00
Location: Stoke-on-Trent
User status: Offline
|
Personally I wouldn't say so, depends what you have added in some respects.
what else you put in it?
|
sand-eel
Member
Registered: 15th Mar 07
Location: carluke/braidwood--IRNBRULAND
User status: Offline
|
quote:
Originally posted by jaffa
quote:
Originally posted by sand-eel
Shit, I've been doing it wrong it appears. so you are supposed to concentrate on areas on a day like shoulders, then 2 days later arms, 2 days later legs? etc etc.
I've just been doing everything on the one day, 2 days later everything again etc.
sounds like you are doing full bodies rather than splits. nothing wrong with training that way
alrighty then, I thought waiting a week to do more to a body area was too long.
|
jaffa
Member
Registered: 27th Mar 00
Location: Stoke-on-Trent
User status: Offline
|
quote:
Originally posted by sand-eel
quote:
Originally posted by jaffa
quote:
Originally posted by sand-eel
Shit, I've been doing it wrong it appears. so you are supposed to concentrate on areas on a day like shoulders, then 2 days later arms, 2 days later legs? etc etc.
I've just been doing everything on the one day, 2 days later everything again etc.
sounds like you are doing full bodies rather than splits. nothing wrong with training that way
alrighty then, I thought waiting a week to do more to a body area was too long.
depends on what you are doing etc but I have worked a body part more than once per week.
Usually do a full body plan for 6 weeks, followed by upper/lower split for 6 weeks, followed by body part split for six weeks then rotate.
|
Nath
Member
Registered: 3rd Apr 02
Location: MK
User status: Offline
|
quote:
Originally posted by jaffa
Personally I wouldn't say so, depends what you have added in some respects.
what else you put in it?
Lateral pull downs
Seated leg press
Seated row
Chest press
Pec fly
Not in that order obviously. Added them to the relevant days. Just that I enjoy using those machines.
|
Jonny P
Member
Registered: 11th Dec 04
Location: Merseyside Drives: Civic Type R EP3
User status: Offline
|
quote:
Originally posted by Nath
quote:
Originally posted by jaffa
Personally I wouldn't say so, depends what you have added in some respects.
what else you put in it?
Lateral pull downs
Seated leg press
Seated row
Chest press
Pec fly
Not in that order obviously. Added them to the relevant days. Just that I enjoy using those machines.
If you like doing it and it doesnt burn you out it won't do any harm mate!
|
Nath
Member
Registered: 3rd Apr 02
Location: MK
User status: Offline
|
So far so good 
Loving the back routines with the barbells. Really feeling it today.
|
