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2005/01/19, 10:27 PM
Hey everybody! I'm new to this site, just to let everyone know. Anyways...I need a little help. I am on a bulking diet as of right now. I've gained about 6 lbs. in 3 weeks, which I am happy with, being as i'm a hardgainer. I'm only bulking for about a month and a half, which I know is not near enough time, but I have to start slimming for track season in a few weeks. I'm trying to put on muscle because i'm a sprinter. Anyways....I was thinking of maybe changing my program up for these next 3 weeks. As of right now im going 6 days a week.....monday: chest, tuesday:back, wednesday: legs and abs, thursday: shoulders, friday:bi's and sat: tri's and abs. I'll post my full workout later if yall would like, but as of right now I want to focus these next 3 weeks more on my pecs, because ive noticed great gains everywhere except for there, maybe even some muscle loss there. On chest day its like this:
barbell presses: 4x10
incline presses: 3x10
dumbbell flat bench presses: 3x10
dumbbell incline flyes: 3x10
I carry every set to failure, and usually i get one less every set, so i dont quite go 10. I was thinking maybe I don't put enough variety in there, I only have 3-4 exercises on my others, and they seem to be workin okay. I try to keep my workouts anywhere from 30 minutes-1 hour, but no longer because keep them pretty intense. So basically what im tryin to say is i'd like help setting up a new plan, maybe doing things alot diff. on chest day. O yea, and any input on bulking diet would help alot too. Maybe some good recipes to spice things up a bit for me. Eggs, oatmeal, pasta and chicken are getttin a bit old. LOL. Thanks alot!
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2005/01/20, 02:00 AM
Frank you're training way too much with too high of reps....check out powerlifting for lots of great information....
SInce you're a sprinter your main focus should be legs/lower back/core...everything else is auxillary to your training....
I would stick to lower reps...going for strength and explosiveness....Powerlifting/Olympic Training would be really beneficial to your sports specific training.....
Legs: (rest 2-5 min between heaviest of sets)
Squats: (12*,5,3,2) * warm up with 50% of 1rm
do these with wide stance and pretend like you're sitting down backwards ....hit parallel or jsut below and go back up...this requries a bit of flexibility....you can use a box/bench....
Close stance Stiff-legged romanian deadlifts: (12*, 5 , 3 , 3)
Sitting/Standing Calf Raises (12*, 5, 5 ,5)
-focus on going through full range of motion, and pausing at the very top...try to get as high up as possible when you come up....you can switch it up by doing strict form and with momentum(where you don't pause but instead exploded as fast as you can)
Back: (rest up to 5 min between heaviest sets)
-Deadlifts/Romanian Deadlifts: (12*, 5, 3 , 3)
-T-Rows/Cable Rows: (12*, 8, 8, 8)
-Pull Ups/Pull downs: (12*,8,8,8)
-Decline Crunches: explode as fast as you can after coming inch away from the bench with your back...8-10....when you can do more....hold a plate or Dumbell (3 sets, 30-60 sec rest)
-Twists- 10-12 reps, hold a plate/DB if you can do more
-Hanging Leg raises - as many as you can (3 sets, 60 sec rest)...try to keep legs as straight as you can...
Chest/Shoulders/triceps/biceps (rest 2-3 minutes)
Supersets:
-Barbell Bench press/Incline Flyes(12*,8,8,8)
-Sitting Shoulder barbell presses/lateral raises (12*,8,8,8)
-Standing EZ-Bar Biceps Curls(wide grip)/Sitting one arm Concentration Curls (12*, 8, 8, 8)
-Sitting DB French press/Close Grip Bench(12*, 8, 8,8)
-this is just for maintenance....if you have extra day you can split up these muscle groups...but if you plan to recover between leg and back workouts, I suggest you give yourself plenty reps....the reps I gave you is the max you should do with a particular weight....so if it's 8...8 is most you can do...if you do 7 on a particular day it's fine...if you do 9...increase weight
Have at least 2 days rest between back and leg workouts...
so example would be:
Mon: Legs
Thu: Chest etc
Friday: Back
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