simba

i had posted this up earlier but some reason it got deleted... anyways..

i started at a bodyweight of about 80kg.. was not fat..height 5 11'' i've got small joints as my mum is tiny ..but my dads side of family almost everone is 6'' and over..

when i joined my mentor was a guy called mikey ragos.. a man who has won the mr.kenya title way too many times than i can remember and my training patner was a short guy called moses.. about 80kg on height of 5 4''..
moses had a 25'' waist..with 17'' arms.. amazin..

i remember clearly the day i joined the gym.. a woman outside landed her car in a ditch outside the building where we trained while tryin to park.. moses simple went out got hold of the rear end of the car , picked it up and draged it out.. i was shocked !!!

anyways.. in the beginning mikey ragos gave me this routine-

mon- chest , arms , abs
tue- test
wed- legs
thurs- rest
fri- back , delts , traps
sat-rest
sun-rest

i did that for about 1 yr than modified it and came up with my own split.. as i found trainin arms too hard after chest..

soo i true size routine is-

mon- chest 4 , biceps , inner forearms 2 , upper abs 1

tue- rest

wed- delts 3 traps 2 , quads 3 , hams2 , calves 2

thurs- reat

fri- back 4 , triceps 4 , outer forearms 2 , lower abs 1

sat - rest

sun - rest

the numbers are the number of execesize we did for that part..

for sets we 12 , 10 , 8 , 6 , 4 , 2..pyramided in weight all the time.. took very long rest periods inbetween....

we only had basics barbells and dumbells upto 30kg only.. soo mostlt it was basic barbell execises..

it was very important- that we changed the exercises every week.. except legs...

for grip and stretching the back we did pipe hangin after each workout- we would time it..and try to better it every week..

this routine took me up in weight- from 80kg to 110kg

plus the diety i have put up earlier..

i would still do this today if i wanted more size and strenth...

ALLAH BLESS YOU ALL.

thestudbeast

Whats pipe hanging?

simba

it was jus hanging from the chinning bar until the grip fails... until we feel off..
this improved our hand grip hugely... because we had no straps or gloves for doing deadlifts , bentrows..we had to harden the handsgrip .. shaking mikey ragos 's hand is like shaking hands with a hammer..lol

god bless.

pauly7582

So to add muscle you're saying train every muscle group once a week with focus on free weights and the basic exercises?

This is great stuff, any more advice mate?

__________________
6' 0"
218lb
9% bf
BP: 160k
DL: 240k
Squat:200k

Dieting
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simba

thats right..but have to change the exe every week.. except for legs.

bigden

i like the sound of the pipe hanging bet its killer on the grip i may have to encorporate this into my workouts as my grip cud do with strengthening a bit

simba

u will be suprised how fast your grip and hand strenght increases.. for me its hard hanging 110kg from the bar but my hand have cullulose alot.. soo its easy now..

plus the best thingis it streches the back at the end of workouts.. your back gets compresed from squats , leg press , front press , etc... hangin from bar "opens" the back alot...

allah bless you.

simba

while doin this mass training .. we never trained 2 days in a row.. rest was very important..

plus i used to make work at a club as security on friday and sat nites... soo rest is very important..

for sure grip strength was very good for me when picking up or dragging out drunks or clubbers who were fighting...lol

god bless