How do you train....what do you do.

[Teutonic]

I m curious as to how you all are training.

Please list your age, height , genetics, (bodytype) weight, (sisters age,picture and phone number ) and yr s training.

I m hoping to spare some so called "hard gainers" and young un s some time and possible injuries.

Bear in mind I was much fuller AND STRONGER 20 yr s ago and ran some crazy cycles...but all my info is current and true.

Here goes------------------

I train each body part once a week or so...if a large muscle group get s really painfully sore I ussually take the next day off. (Injuries to many to name )

Big body parts like chest, legs , back get 10..maybe 12 sets MAX. Working sets....warm up s don t count.

I ussually do a big one and a little one...little one s get 6 to 8 working sets MAX...

I try to use pre-exhaustive training, supersets and mid to high rep s to keep my tempo up..weights rarely take more than 40-45 minutes.

Granted I m not a real big guy...but at almost 50...this work s for the look I m able to maintain on testosterone replacement therapy (TRT) doses with moderate poundages.

EXAMPLE
Bench..225x12-15 x 4 sets..then 2 iso exercises..move on.
Leg presses- 16 plates for 12-15 4 sets..leg ext; leg curls, stiff legs, inner outer..move on.
Deads 315x15x5..4 sets body weight pull ups, 4 set s rows..move on..
Military 185x12-15 for 4 sets..side delts x 3 sets.
Bi s tri s calves wherever they fit in..abs 2-3 times a month...

Weights 4, 5 times a week.

And 20-30 min cardio 3 x week plus walking my dog for an hour on off days.

We all need to pick a goal, factor in genetics, train appropriately, adjust diet accordingly, cycle sensibly and TRAIN SMART....no injuries !!!!

Diet ? Eat less when I feel puffy and smooth..more when I m looking thin.

Water ? When I m thirsty silly..or my pee is not damn near clear.

GEAR....trt for me....I m too mental...really.

 

[Alani]

it depends on what are you training for .if you wanna build some muscle or just getting stronger and fitter?
i lift heavy 3-4 days a weeks and then do some cardio workouts this way i stay strong and fast same time

 

[Getjacked1985]

This isn't getting the response I hoped mines still a little cookie cutter hoping to get sum people on here to show me what I'm doing wrong

 

[supwitit]

23
6'1"
230lbs
12%bf

I've been hardcore training for 7 years, mostly due to high school and college football. I started at 15 with basic power lifting movements with a 3 day split legs/shoulders, back/bis, chest/tris Monday, Wednesday, and Friday. I was coached on form and just tried to increase my maxes from there because in football we did a lot of combine based lifts (225 test, max squat, power clean etc). The past 3 years or so, even during my senior years with football I targeted one muscle group per day.

Monday- legs emphasis heavy squats then 3 exercises for quads, 3 for hamstrings alternating total 24sets 8-10reps
Tuesday-chest emphasis on 3 incline movements with 2 flat, 2 decline alternating total 20+sets 8-10reps
Wednesday- Back, deadlifts every other back workout then 4 pulling movements, 4 rowing movements 25+sets 8-10reps
Thursday- arms start with 10 sets tris then 10 sets bis total 20sets 8-10reps
Friday- Shoulders total of 8 sets side delts and total of 8+sets for rear delts total 16+sets 8-10reps
Saturday- abs, calves, and forearms 6 sets a piece heavy
Sunday- rest
Cardio- HITT 4 days a week 20-25mins

The biggest difference in my training philosophy from then to now is that back then it was all about getting stronger and moving as much weight as possible to be the strongest, fastest, etc. While now I try to lift moderately heavy but with the conscious mindset of contracting and squeezing each rep and getting as much blood into the muscle as possible. Ego has been bruised a little but its worth it lol. This past year I seen the most growth in muscle while staying fairly strong and lean.

p.s- anyone interested in my numbers 390x1rep 225x29 bench, 515x1rep squat, and 435x6 deadlift. never tried a 1rep lol. more than anything though I've still kept most of my athleticism (speed, quickness).

 

[Jareb01]

I lift 5 days per week, I started in high school to gain weight for wrestling. I was 5'6 110 pounds when I started. 6 years later I am 5'7 and 171, natural until last week. Muscle mass stopped adding about 1 year ago. Bulking diets just added fat no muscle,I've tired many programs but this is what works for me.

-Monday
Bench
Military press
Close grip
Side raises
Single arm db tri ext
Cable reverse tri ext
Rope tri ext
Minors
-Tuesday
Drop curls
Single arm cable curls
Preachers curls
Rev grip curls
Pull ups/lat pulldaown
Seated rows
Cable rows
-wends
Squats
Leg press
Leg extensions
Leg curls
Calf raises
-thurs
Incline bench
Rev grip bench
DB mil press
Front raises
Flies
Single arm db tri ext
Incline tri ext
Reverse grip cable extensions
- Friday
Close grip barbell curls
Incline curls
Drop curls
Single arm cable curl
Reverse grip curl
Pull ups/ lat pulldaown
Seated rows
Back extensions


Every 6 weeks I change from sets of 6 to sets of 10 to a pyramid 12/9/7 or 10/7/5. I also change 1 or 2 lifts per day when i change cycles to mix it up a bit.Normally gains for me stop at about 4 weeks into the cycle and I lose a few pounds to get back to about where I started now but I think that's genetics. This is what I have been doing for the past 3 years and I gained I bet 40 pounds doing it

 

[Metalhead]

25
6'2
223
15%

Ive been big on the 5x5 system for my compound lifts for almost a year now. Woekout 4-5 days a week. About 1.5 hours every workout. Been active in the gym for 3 years. Worked out during high school but tapered off afterwards.

Tuesday
Shoulder standing press 5x5
Arnold press 10, 5, 10, 5
Side lats 10, 5, 10, 5
Front lats 10, 5, 10, 5
Reverse flys 10, 5, 10, 5
Upright rows 10, 5, 10, 5
Shrugs 3x10 heavy

Tris same day
Bench dips 4x15
Body tricep ext, i use a smith machine, bar about waist high, grab the bar, step back from the bar, lean forward, lower my head under the bar and raise my body with my tris 4x10

Wednesday
Legs
Squat 5x5
Leg press 4x10
Calf raises 4x10
Leg ext 3x10
Leg curl 3x10

Back same day
Deads 3x5
Bent rows 4x10
Cable rows 4x10
Lat pulldown 4x10

Bi same day
Close grip pullups 2x10
Wide grip 2x10
Db curl 4x10
Hammers 4x10

Thursday chest
Bench 5x5
Decline 10, 5, 10, 5
Incline 10, 5, 10, 5
Decline flys 3x15
Dips 3x10

Tris same day, same as tuesday or i'll sub in diamond pushups and skull crushers, with a burnout on cable tri pushdown

Friday i'll repeat either legs, back, or shoulders but without the 5x5, using mainly 3x10.
With bi's added

Saturday off

Sunday just a combination of different lifts if i have time that day

Monday usually off

Abs eod
Bicycle crunches 3x12-15
Flutters 30-60 seconds
V crunch 3x10

I do things similar to this for a few weeks, then sub in a pre exhaust for about 2 weeks, then from barbells to dumbells.

Gear currently week 7 test c, week 4 deca

Diet bulking, following 3j's diet

My apologies for being so long, but this works for me