SCJP

Ladies & gents,

Your comments on the attached will be appreciated.

I have tried posting it as a 'normal' but have had to upload it as an attachment due to it having too many 'images'

Thanks in advance.

Attached Files

Plan 01.doc (23.5 KB, 14 views)

verve

Cut and paste it like this:

"Gents,

I have been visiting the gym, approx three times per week, for the last 22 months or so but have gained no more than about half a stone max. I am 26 years old, 6’2”, used to weigh 12 – 12.5 stone, but now seem to weigh 12.5 stone consistently. Admittedly, my diet has not really increased, however I do not appear to have experienced the increases us beginners are supposed to in the short term.

Anyway, nevermind the above, after an enforced layoff, due to a pulled/strained forearm & calf, I have re-thought my regime with a view to developing a sensible, & hopefully workable plan, on which I would appreciate your comments. My aim is to increase my body mass by 1-1.5 stone over the next year.

I intend visiting the gym three times per week for a maximum of one hour per session, having found that anymore than this is unworkable, following strops from my wife & due to work & ‘baby’ commitments.

My plan consists of the following workout:

Session one:

Upright barbell row: 3 x 8
Bentover barbell row: 3 x 8
Seated cable row: 3 x 6-10
Lat pulldown (front): 3 x 6-10
Lat pulldown (rear): 3 x 6-10

Session two:

Squats: 3 x 8 (until thighs parallel w/floor – should I halve the weight & try & go all the way, probably resulting in toes over knees?)
Leg extension (single leg): 3 x 6-10
Seated leg/hamstring curl: 3 x 6-10
Calf raises (one set toes straight, one in, one out): 3 x 6-10
Deadlift (slightly bent knees): 3 x 8

Session three:

Bench press (Smith Machine): 3 x 8
Shoulder press (Smith Machine): 3 x 8
Lateral raise: 3 x 6-10
Dumbbell fly: 3 x 6-10
Chest press (machine): 3 x 6-10

Weight on barbell exercises will be increased by 1.25 kg per week until I can lift no more, all other exercises will be increased once I can comfortably complete 3x10 reps.

Ab work is still tbc, but will consist of a little weighted stuff in the gym after each session, coupled with a few additional twists etc at home during the week.

In addition to the above cardio will be through 2 hours of Kali/Panantukan & 1.5 hours of Muay Thai, plus the odd 20-25 minute run each week.

Current diet consists of the following (note that I amtrying to incorporate an additional 100-200g lean meat per day):

Breakfast: Two shredded wheat, protein shake, banana & apple.
Throughout the day: Wholemeal breadroll w/peanut butter/meat/cheese, tin of tuna (tried salmon aswell but cannot stand it), noodles or second roll, pear, nectarine, kiwi, yoghurt, two cereal or choc bars.
Evening meal: Anything from pasta salad, to fish & rice, chilli, take away pizza, etc.
Before bed: Protein shake & small snack i.e. piece of fruit or cheese.
Post workout: 15% protein bar.

Misc.: Average 6.5–7 hours (broken) sleep per night.
Propose taking every fourth week off from the gym.
No plans to take any additional substances in the immediate future.
I have previously been advised, by the ‘fitness professionals’ at the gym I visit, that I must do 20-25 minutes cardio after each session, is this correct or nonsense?

Any comments on the above will be greatly appreciated, as I do not want to waste another 20 months or so."

There you go mate.

verve

There's the problem.

You'll basically want to try to increase the amount of food you're taking in, and make sure that the food is all good, natural food. The key I use is: If god made it=good, if man mate it=bad. Try to take in 2 grams of protein for each gram of bodyweight. Try and eat regularly throughout the day to speed up your metabolism, and try to cut out all saturated fat and sugars. Obviously there will be some you have to take in, as even some healthy foods have a gram or two, but try to keep it as low as possible, and to increase your number of good fats, and complex carbs.

Doing cardio is good for your body in many ways, but it doesn't have to be after your workout, although if you do it pre-workout you will risk tiring yourself out before your workout. Perhaps you could do it on your off days? I realise you don't have that much time, but you could always go for a run or a bike ride, or swimming.

SCJP

Thanks for sorting that post out Verve, I tried cut 7 pasting, but with no luck.

SCJP

Bit fed up with my back 'routine' after a terrible session today.

I have modified things slightly from the post above, dropping the seated rows & rear lat pull (iffy shoulder), & adding curls. For the past couple of months, however, I haven't been getting a decent amount of sleep each night & am going through a 'tricky' time at home, but the protein shakes have increased & I have been able to make slight & regular increases.

On ALL exercises today I failed to complete the last 1-3 reps successfully. I am considering dropping the last set, thus doing only 2 sets, as per Big's 'how to grow' routine, & to keep on upping the weight/reps, as before. Is this a good idea?

Thanks in advance.

big

IMO change up your routine, back off with the weights a bit and ramp up again. You sound like you need a deload before you ramp up again.

Dudex

IMO you could deload, but when you ramp up reduce your exercises to mostly compunds, so:
Sess 1: Wide grip chins/latpull down
Deadlifts
B/O rows

Sess 2: leg press
squats
Ham curls/ Straight legged deads

Sess 3: Flat bench
Incline Bench
Shoulder press

SCJP

Thanks gents.