Official: Gym/Workout Thread

[TRDteen]

Alright guys I need YOUR help with my routine. The past 2 years ive stuck to this simple routine:

Day 1:
Chest/Tri Finish with 20 minute Cardio

Day 2:
Back/Bi Finish with 20 minute Cardio


Day 3:
Legs Finish with 20 minute Cardio

Day 4:
Chest/Tri Finish with 20 minute Cardio

Day 5:
Back/Bi Finish with 20 minute Cardio

Day 6:
Rest

Day 7:
Rest

Ive seen minimum gains with this routine, and to be honest, I really enjoy it. What my question is. Will this routine help me build mass, gain 10-20 lb's? After reading the article above, (The Young, Skinny, Training with ADD Guy?s Guide to Gaining Mass and Strength) I learned that higher weight/ lower rep will help build mass. If you can suggest any other idea's for a better/more effective workout, please, PLAESE dont hesitate to let me know.

I'm currently 6'2" 148lb's. I am not happy with this. Id like to put on 15-20 pounds. I know it takes time and that Ill have to stick to my routine in order to see results. As of now, I am in the process of breaking down my muscles to re-build them the correct way in the future.

I take C4 pre-workout 20 minutes before my workout, and High5 protein shake 20 minutes after my workout. (or whenever I get home) I cycle with the pre-workout. One week on, one week off.

Me:

 

[t4r4life]

Lower back? Around 5/7 o'clock area? If your belly button is 12:00 that is.

yep!

be careful man.. hope you recover well.. form is extra important on those compound lifts.

yeah its funny i can squat 500 for singles all day and be fine once i go 350 for 10 reps i F my shit up :moping:

 

[hearno]

I was out of work for 3 days the last time, same place. Muscle relaxers and some stretching should get it right.

 

[junaitari]

yep!


yeah its funny i can squat 500 for singles all day and be fine once i go 350 for 10 reps i F my shit up :moping:

I remember when I could do that.

Find a physical therapist who does manual therapy. They are magicians when it comes to injured muscles. Just don't wait too long to do it like I did...

 

[ddnww]

Alright guys I need YOUR help with my routine. The past 2 years ive stuck to this simple routine:

Day 1:
Chest/Tri Finish with 20 minute Cardio

Day 2:
Back/Bi Finish with 20 minute Cardio


Day 3:
Legs Finish with 20 minute Cardio

Day 4:
Chest/Tri Finish with 20 minute Cardio

Day 5:
Back/Bi Finish with 20 minute Cardio

Day 6:
Rest

Day 7:
Rest

Ive seen minimum gains with this routine, and to be honest, I really enjoy it. What my question is. Will this routine help me build mass, gain 10-20 lb's? After reading the article above, (The Young, Skinny, Training with ADD Guy?s Guide to Gaining Mass and Strength) I learned that higher weight/ lower rep will help build mass. If you can suggest any other idea's for a better/more effective workout, please, PLAESE dont hesitate to let me know.

I'm currently 6'2" 148lb's. I am not happy with this. Id like to put on 15-20 pounds. I know it takes time and that Ill have to stick to my routine in order to see results. As of now, I am in the process of breaking down my muscles to re-build them the correct way in the future.

I take C4 pre-workout 20 minutes before my workout, and High5 protein shake 20 minutes after my workout. (or whenever I get home) I cycle with the pre-workout. One week on, one week off.

Me:

first and foremost , you have to eat more calories than your caloric maintenance, then, follow that routine, and you will gain mass..

I just got back in the gym two months ago.. got on that program and started eating right about 6 weeks ago.. I have gained 8lbs in 6 weeks.
that program is well respected in the bodybuilding community.
what I do is follow that program, eat ,eat, and eat,then , after my workout I have a shake which consists of protein powder, creatine, ice cream, vitamin d milk, tablespoon olive oil, this is about 1200 calories, sometimes I will add peanut butter and oats..

 

[ddnww]

yep!


yeah its funny i can squat 500 for singles all day and be fine once i go 350 for 10 reps i F my shit up :moping:

that's a beastly squat breh!!!

 

[t4r4life]

I remember when I could do that.

Find a physical therapist who does manual therapy. They are magicians when it comes to injured muscles. Just don't wait too long to do it like I did...

i don't think mine is as bad as yours, 80% of my pain goes away once i put on my belt, so im walking around my house with my inzer on like a mad man.

 

[zopperman]

[MENTION=85535]TRDteen[/MENTION]

cut all the cardio and eat and lift like a monster. sets of 4-5 sets of 6-8 per exercise.
also creatine is great. pick fats or carbs and try to stick with one source of energy.
PWO i usually do a whey shake with 2 cups of milk so 40G whey and 16G protein from milk
drink a ton of milk

also focus on bigger, compound movements. (squat bench pull-ups, military press, dead lift - you aren't gaining any mass from doing bicep curls all day)
I'd recommend
1) chest (bench)
2) back (pullups)
3) legs (Squats and dead lifts)
4) Shoulders/arms (bi/tri)
5) core/light full body

weekends off

or something like that

 

[WillK]

[MENTION=85535]TRDteen[/MENTION]-

My suggestion, first smile. Life is great!

Second, I would skip cardio except 15 minutes twice a week at the most, unless you start to look soft. You look to be an ectomorph and cardio will not help you gain mass.

As for a routine, I would consider cutting back some. The thing with working out is you actually don't gain weight while working out, but while resting. So, if you're working out too much, the body can't heal. So, recovery is important.

Next, diet is even more importantly. I would suggest you find a quality diet online for ectomorphs. I don't know your money situation, but if you can afford it, get some quality protein, glutamine,amino acids andmaybe some waximaize. If you don't have that type of money, stock up on eggs and skim milk. When I first started working out, there was no protein supplements on the market, so I drank 8 glass of skim milk a day! Talk about bloated!!

People are going to tell you that supplements don't work, and for many on the market, that's true. They'll give you waterweight, but you want dry weight-quality mass, which you get from eating lots of protein and enough carbs throughout the day.

As for a workout, I would do a two on/ two off type routine.
Split up the major body parts; legs, back, chest.
Keep your workout to under 20 sets per day- no more. Remember, you need to save your energy to build muscle.

Don't get too caught up in doing chest and arms. I'd start with legs in the beginning of the week and save chest and arms for day two. Guys are great at doing chest and arms- Try to get a bench at any gym on a Monday from 3- 6 pm and you know what I mean.

I'd recommend a split like this-
Monday
Legs
Abs

Tuesday
Chest, Arms
(Yes, you can do both tri's and bi's in one day)

Thursday
Back
Abs

Friday
Shoulders
Cardio !5 mins


Oh,and stretch!

Good luck man, and be patient. It'll come. I've never had the height, but I was skinny like you, but patience worked. I stuck with big body movements, lots of effort, sleep and lots of milk!!

 

[TRDteen]

first and foremost , you have to eat more calories than your caloric maintenance, then, follow that routine, and you will gain mass..

I just got back in the gym two months ago.. got on that program and started eating right about 6 weeks ago.. I have gained 8lbs in 6 weeks.
that program is well respected in the bodybuilding community.
what I do is follow that program, eat ,eat, and eat,then , after my workout I have a shake which consists of protein powder, creatine, ice cream, vitamin d milk, tablespoon olive oil, this is about 1200 calories, sometimes I will add peanut butter and oats..

[MENTION=85535]TRDteen[/MENTION]

cut all the cardio and eat and lift like a monster. sets of 4-5 sets of 6-8 per exercise.
also creatine is great. pick fats or carbs and try to stick with one source of energy.
PWO i usually do a whey shake with 2 cups of milk so 40G whey and 16G protein from milk
drink a ton of milk

also focus on bigger, compound movements. (squat bench pull-ups, military press, dead lift - you aren't gaining any mass from doing bicep curls all day)
I'd recommend
1) chest (bench)
2) back (pullups)
3) legs (Squats and dead lifts)
4) Shoulders/arms (bi/tri)
5) core/light full body

weekends off

or something like that

[MENTION=85535]TRDteen[/MENTION]-

My suggestion, first smile. Life is great!

Second, I would skip cardio except 15 minutes twice a week at the most, unless you start to look soft. You look to be an ectomorph and cardio will not help you gain mass.

As for a routine, I would consider cutting back some. The thing with working out is you actually don't gain weight while working out, but while resting. So, if you're working out too much, the body can't heal. So, recovery is important.

Next, diet is even more importantly. I would suggest you find a quality diet online for ectomorphs. I don't know your money situation, but if you can afford it, get some quality protein, glutamine,amino acids andmaybe some waximaize. If you don't have that type of money, stock up on eggs and skim milk. When I first started working out, there was no protein supplements on the market, so I drank 8 glass of skim milk a day! Talk about bloated!!

People are going to tell you that supplements don't work, and for many on the market, that's true. They'll give you waterweight, but you want dry weight-quality mass, which you get from eating lots of protein and enough carbs throughout the day.

As for a workout, I would do a two on/ two off type routine.
Split up the major body parts; legs, back, chest.
Keep your workout to under 20 sets per day- no more. Remember, you need to save your energy to build muscle.

Don't get too caught up in doing chest and arms. I'd start with legs in the beginning of the week and save chest and arms for day two. Guys are great at doing chest and arms- Try to get a bench at any gym on a Monday from 3- 6 pm and you know what I mean.

I'd recommend a split like this-
Monday
Legs
Abs

Tuesday
Chest, Arms
(Yes, you can do both tri's and bi's in one day)

Thursday
Back
Abs

Friday
Shoulders
Cardio !5 mins


Oh,and stretch!

Good luck man, and be patient. It'll come. I've never had the height, but I was skinny like you, but patience worked. I stuck with big body movements, lots of effort, sleep and lots of milk!!

Wow, thanks for all the helpfull advice you guys. I really appreciate it! Starting next week, I'm going to maintain a diet consisting of plenty of carbs, milk, and protein. Ill change around my work-out routine to smaller reps and higher weights. I did that today, and didnt really feel like i got much out of my workout. But i'll work on it. Thanks again you guys! Ill keep you all updated!

 

[WillK]

Remember, getting a "pump" in the gym doesn't equate to size. It simply means the muscle is full of fluid/blood and lactic acid, so if nothing you'll be more sore.

If you're a person who needs to get a pump, do that maybe once every few weeks, but limit it.

Now, if you think about legs, they respond better to higher reps due to their size. And another thing about legs, if you want your upper body to grow, train your legs! It sounds dumb, but it's true.

Again, good luck and report back your progress!

 

[zopperman]

And another thing about legs, if you want your upper body to grow, train your legs! It sounds dumb, but it's true.

unfortunately true....

 

[ddnww]

unfortunately true....

x3 .. if you want to build upper body, start with squats and deadlifts... I believe its because the legs and back release testosterone..

 

[TRDteen]

Jesus, I hate working legs for the first time. The next day I walk like I have a stick up my a**! Haha its the worst feeling ever. But then again, I love working my legs at the gym.

 

[t4r4life]

Jesus, I hate working legs for the first time. The next day I walk like I have a stick up my a**! Haha its the worst feeling ever. But then again, I love working my legs at the gym.

citrulline malate really help with lactic acid build up. and its cheap too. i use to get really bad DOMS after a week long rest and hit it hard on leg day, 4 scoops of that stuff pre workout and most of the soreness goes away the next day.

 

[zopperman]

citrulline malate really help with lactic acid build up. and its cheap too. i use to get really bad DOMS after a week long rest and hit it hard on leg day, 4 scoops of that stuff pre workout and most of the soreness goes away the next day.

you ever combine it with C4 or something similar?

 

[t4r4life]

you ever combine it with C4 or something similar?

personally don't like c4 because of the beta alanine(makes my skin itch like mad) but you can mix it with anything, since it's not stimulant based. i mix it with craze and my branch chain, taste awesome imo, it's like a classy preworkout cocktail, pineapple craze, watermelon bcaa and lemon citrulline malate.

 

[junaitari]

i don't think mine is as bad as yours, 80% of my pain goes away once i put on my belt, so im walking around my house with my inzer on like a mad man.

Mine started out the same way, but I started lifting too soon after injury and got hurt again. I waited a little longer that time but it just kept getting worse. I went a full year of off and on again pain before I sought help. I believe that had I done PT a lot sooner, I'd have a lot less to undo.

Most of my problems revolve around tight hip flexor muscles - it was just a "chain reaction" of sorts. They got tight and caused lower back pain, which led to tight glutes, which led to tight hamstrings, which led to hip pain. Basically, I hurt from my ribcage down to my knees after a while and all the muscle tightness eventually led to some digestive issues, believe it or not.

I've been stretching the hip flexors every day and things are starting to work again and I have very little pain. I've even been in the weight room, but I'm lifting a lot less weight for now. I need to keep things moving and loose for now. Perhaps someday I will venture back into powerlifting, but for now I'm taking it nice and slow.

 

[t4r4life]

yeah its been 3 days away from weights, all i did was icy hot, advil, and rest, i won't go back to gym untill i feel 100% learn the hard way back then playing football, not doing that shit again.

 

[leftyguns21]

Wow, thanks for all the helpfull advice you guys. I really appreciate it! Starting next week, I'm going to maintain a diet consisting of plenty of carbs, milk, and protein. Ill change around my work-out routine to smaller reps and higher weights. I did that today, and didnt really feel like i got much out of my workout. But i'll work on it. Thanks again you guys! Ill keep you all updated!

find your macros. eat clean. sometimes calorie counting can be dirty bulking. took me 6 weeks and i dropped from 14%---9% body fat while gaining lean muscle. after all isnt that what you want in the end is a 6pack :whoo:
dont fall for all those gimmick pre-workout meals and junk. unless youre going to compete and be serious its a waste of money. natural/healthy way is the only way to go.