Need advice on Workout program.

[Hestman]

Okay so for the past 12 weeks i have used this program. I started out at 150lbs. im 21 years old and 6ft tall and up until yesterday i gained naturally on it to 165lbs. I was sick for a week and a half in there with bronchitus so i should have been 170 maybe 175. I really more than anything want to start benching ALOT more than I am now. Im keeping a journal and im gaining in every area very decently except chest. here is my work out

http://i609.photobucket.com/albums/tt176/Hestman/lastscan.jpg

I dont have all of the equipment im working out at home so i cant do some of the things

On day 1 the things I do not do on the list are
-front squat
- smith machine squat
- seated calf raises

On day 2 I rotate each week from flat bench to incline then to decline the things i skip are

-flat bench cable fly
-dumbell press (Only have 25lb dumbells)

Day 3 is a rest day

Day 4 I skip
-smith machine upright row
-dumbelle upright row

I do another shoulder excercise though. It involves doing a dumbell upright row to a dumbell press then I bend over and do a movement with the dumbells similar to pouring a jug of water on my head. I got this from a buddy. I do 4 sets of 10 with them and my shoulders are killing me by the end

Day 5 I skip
-dumbelle deadlift
-Tbar rowe. (I do seated rows instead)
I dont do the hammer curls. I do preacher curls and each week i find i can do more and more weight. My biceps have always been my strong point. its very easy for me to get thim big and strong very fast with little effort.



So this is alot to take in. sorry for the long post. I just started using gear and i would hate if i was wasting it on a bogus routine. Im eating properly and sleeping on a good schedule. The workout routine is the only thing i doubt because i got it out of a magazine. any help would be greatly appreciated thanks.

 

[mikea]

´´Stop reading bodybuilding magazines´´ Louie Simmons

Have a look at a thread on the training section on this forum that i did about 3day programs.

 

[Hestman]

Okay I searched and found this

http://www.steroidology.com/forum/t...ogram-building-mad-strength-muscle-dlove.html

That seems like what you were talking about to me.


Things i dont know on your list

1. Good morning,
2. Zercher aquat
3. What is posterior chain movement?
4. Board Press?
5. Jm Press

And thats it. Im gonna switch to that this week man THANK YOU!!!

 

[Dlove]

You can type those exercises in youtube and get an idea of them. Good mornings are no bullshit cant wait to do them again it's been a while. posterior chain movement is for your hammys quads glutes and strengthens up core and lower back nicely.the be careful with the exercises for them like pull-threw goodmornings etc.. you can hurt yourself quick but done correctly they are extremely beneficial

 

[Hestman]

i dont know why im just finding this hard to read and understand. Ive never had anyone to work out with personally and i have done all this on my own.

In his post he says

days
1. Squat/dead

So i just do like 3 sets of 5 on each??

2. rest

3. Bench

Do i just do flat bench 3 sets of 5??

4. rest

5. squat/dead

same as 1???

Im confused.

 

[Dlove]

no biggie man. i have to train alone ED or with my girl, but we dont train together anymore im sick of strippin the bar down so shes still all over the place, lol. my brother is a bad ass training partner but he lives in Indonesia. he likes my style getting loud and fired up occasional slaps. this can be a little tough to understand at first but is really basic and easy thats why i like it.
No you do what it says. 5-6 warm-ups then 2 cores of 5 1 rep to spare meaning dont go to failiure. Then your assistance work like pull-threw for ex. 2 warm-up then balls to the wall 3 sets of 10. 2nd ? No the routine calls for board press make yourself up some boards at home depot 2 2x6 cut 13 inches nail them together. Slip the boards under your shirt and press like that. standard flat bench blows imo, ive always refrained from shoulder pain with decline or DB incline. I think most would agree on this and the boards seem to take some stress off the shoulders more pump in the chest

Squat/Dead
Rest
Press Day
Rest
Squat/Dead
Rest
Rest

Week 2
Press Day
Rest
Squat/Dead
Rest
Press Day
Rest
Rest

Repeat

 

[Hestman]

Okay i think im gonna give it a shot next week. I read that post "Bigger arms" in this thread the bust read thing so i think im going to try and do his work out because its lable pretty well and i can follow it. I just dont understand how only doing board press for that day is gonna get you big. unless there is more to the workout.

I need a list like

First exercise X many reps
Second exercise X many reps
ect.....

not just DO chest today you know?? i need something i can look at and be told specifically what exaxtly to do. Thats what i did with the workout i started on and it worked pretty well. I have been doing squats and adding weight each week and same with deadlifts. I may just stay with my workout unless i seen like a printout sheet with specific instructions because honestly when it comes to lifting figuring out a program for myself aint gonna happen anytime soon because im such a newb at this. itd really be nice to have someone with experience to lift with. Thanks so much for your help though i appreciate it. And my shoulder does hurt from benching lol

 

[Dlove]

low volume high intensity= growth

The day doesn't just call for board press you aren't reading it to well. You dont need to bounce all around the gym. Your most growth is gonna come from focusing on compound exercise period no way around it. The strongest guys in the world (Westside Barbell) share similar programs like the ones you read, they aren't doin curls or playing games on machines? Big arms come from big pulls (Heavy back work) most big dudes dont bother training arms that much. You gotta give powerlifting time and learn it. But different strokes for different folks I guess. Best of luck whatever you decide on though bro.

 

[mikea]

Yes Dlove is rigth, the aim of that program is to make you stronger=bigger! It would be a good benefit imho to all lifters, even those who want to bodybuild to start of with a more PL style program, Ronnie Coleman did it and look at hes strength and muscle size now.

I used to train 16-20year old PL girls on this split, and the constant negative was that theyre growing too much muscle and didnt like it.

Its also funny how a lot of westside guys are worried about gaining too much muscle while training PL and eating like shit!

 

[Hestman]

im gonna give it a try next week. Ill finish my routine this week but monday im starting a PL routine. I just need to write down what exercises to do in what order and how many sets... reps.... ect....