A few opinions please....

[mallett]

Hi everyone, I'm new to the site, and i need help!

I'm currently designing my new training program which is as follows:



Workout 1 (Monday and Friday)

Squats - 1 x 20
Calf Raises 1 x 15 - 20
Seated Calf Raises 1 x 12 - 15
Close Grip Pulldowns (X-Reps) 1 x 8 – 12
DB Rows (X-Reps) 1 x 8 – 12
DB Pullovers 1 x 8 – 12
Flat Bench 5x5
Decline Bench Press (X-Reps) 2 x 8 – 12
DB Flyes 1 x 8 – 12
Dips (X – Reps) 1 x 12 – 15
DB Upright Rows (X-Reps) 1 x 8 – 12
Incline Laterals 1 x 8 - 12
DB Lateral Raises 1 x 8 - 12


Workout 2 (Wednesday)

Tricep Pushdowns (X-Reps) 1 x 8 – 12
Incline DB Curls (X-Reps) 1 x 8 – 12
DB Overhead Extensions (Drop Set) 1 x 8 – 12 (6)
DB Concentration Curls (Drop Set) 1 x 8 – 12 (6)
Tricep Kickbacks 1 x 8 -12
Wall BB Curls 5x5


I got a routine from elite and implemented the 5x5 as you can see.

My question is:

I am aiming for mass for the next six weeks, and i understand there are a lot of bodybuilders out there with more than 3 years experience under their belt. I was hoping that the more experienced would be able to tell me ways that i could improve my new workout or if there is anything wrong with the way it has been designed which might slow me down in achieving my goal for mass.

Any advice would be greatly appreciated.

mallett

 

[Vennom96]

IMO doing only 1 set of an exercise is a complete waste.

 

[mallett]

Thanks for the info vennom.

I guess i will have to do maybe 3 sets on each exercise, and reduce the number of exercises overall? But which exercises should i use and which ones should i leave out?

thanks for your support

mallett

 

[hmlacrosse]

You gotta try it out, if it's working okay for you, then continue. Everyones body is different and it reacts different to different stimulus. I think i have to agree with venom on the one set. I might even split that first day up into two days, so that you're doing half on monday, half friday. Might mess things up, but i just like shorter workouts more often.

 

[Drako]

Have to agree with the majority here 1 set just isnt enough (well it wasnt for me) but do try mixing up things abit chop and change, experiment with certain routines and see what works best for yourself. But I would increase the sets and drop the reps and deffo break up that first day if you can train 3 days a week then have 3 workouts it just make sense, heres the split im using ATM.

Day 1: Chest, Bi's, Forearms
Day 2: Legs, Tri's, Abs
Day 3: Back, Shoulders, Abs

Im not saying its the best for you (or it'll worl for you) but it works good for me and that the main thing you have to look at when constructing a routine.

 

[Behemoth]

I got a routine from elite and implemented the 5x5 as you can see

Looking over your routine, it seems you misunderstood what 5x5 is. Maybe you should reread it.

Also, tricep kickbacks are probably one of the dumbest exercises I see people doing. If you are seriously going to do those, then have fun with the pink dumbbells. Personally, I'd pick something where you can handle a little more load... close grip bench, skullcrushers, pushdowns all come to mind. Not kickbacks though.

How long have you been training? How much do you bench, squat and deadlift in comparison to your weight? Determining where you are at in your training career based on how much you lift will also tell you what sort of routine you should follow.

 

[mallett]

Thanks for the feedback everyone.

Well, I think it would help for me to tell you a bit about myself so here goes!

I have been training for almost 3 years now. I started at 59kg bodyweight and i am now averaging 70kg-75kg. I am 5.75ft tall, and my bodyfat is currently at 16%.

I have just started my first cycle on naposim 5mg (white ones with triangles!)

Here's my cycle plan:

week 1 = 3 tabs (per day, split into 3 hour intervals)
week 2 = 6 tabs (")
week 3 = 9 tabs (")
week 4 = 9 tabs (")
week 5 = 9 tabs (")
week 6 = 9 tabs (")
week 7 = 6 tabs (")
week 8 = 3 tabs (")
week 9 = 2 tabs (")
week 10 = 1 tab (")

OFF

When my cycle ends, i will go on a course of anti-catabolics for two weeks, then begin my cutting cycle. is it ok to bulk for 8 weeks, rest for 2, then cut for 8 weeks indefinately? or is there a better way?!

I am currently 2 days into my fourth week of my course.

Here are my strength stats:

Bench Press (smythe machine) 5 reps 88kg
Squat (smythe machine) - I did 20 reps (for the routine above) last night on 88kg
Lat Pulldown (Close grip) - 78kg for 5 reps

Here is a sample meal for me in a day:

08.30am - 1 bowl of wholegrain oats with low-fat milk
12.00 - Roughly 100g (dry weight) of pasta with 200ml mushroom sauce and a bit of grated cheese and a diced fillet of chicken.
17.00 - 2 fillets of chicken with mixed vegetables and about 6 new potatoes

i also drink 2-3 litres of water in a day.
i don't drink tea,coffee or any fizzy drinks.

I just can't seem to fit my 6 meals in every day with work aswell. Also, i can't afford very much.


**Unfortunately, I have been stuck at 70kg 'ish' for over a year now, so i decided to up my game by Consuming protein shakes regularly with every meal (approx 25g per shake), and going on a course of dbol.

I enjoy my training and i am one of the people that believe "if your not gonna go the the gym to work hard, then it ain't worth going at all!" Despite this, i still am at plateau with both my bodyweight and strength.

I am four weeks into my course as i said and i haven't really felt any major changes except my temper I have confirmed my shit is legit on this site and it's good to go!

Thanks everyone.

mallett

 

[mallett]

just a quick note:

I am thinking i need more calories!

Would this product do the trick?
http://cgi.ebay.co.uk/ws/eBayISAPI....m=140191915987&ssPageName=STRK:MEWA:IT&ih=004

I don't know if you guys have any feedback on this product?

mallett

 

[Behemoth]

Sure, but for the price you are better off just eating more food instead.

 

[mallett]

I guess! Thanks for the advice bud.