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Discussion in 'Strength & Conditioning Discussion' started by SexShootor, Dec 14, 2005.

  1. SexShootor

    SexShootor Purple Belt

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    I'm not new to lifting weights. I'm pretty ripped up at 165 lbs. I can only work out 4 days in a row and do it the "wrong" way I have been told. I have been working 0ut for years but can't put on size. Tell me what I am doing wrong PLEASE!!!!
    Friday-Monday

    Friday
    Flat bench about 17 sets (triangle to max out 315lbs)
    Dumbell incline press 4 sets ( same weight about 75lbs)
    Incline Flies (about 50Lbs 4 sets)
    Legs
    Squats 7 set just till I reach my max weight of...sadly 250 for 6 sets
    Barbell Lunges (5 setssame weight)
    Leg ext./ Leg Curls 4 sets each

    Saturday
    Back
    Pull ups wide grip (7 setsof 12 to 8 to 8 to 6)
    Pull up close grip (7 setsof 12 to 8 to 8 to 6...)
    Dumbell Rows 5 sets same weight
    cable rows (I suck at these) 3 or 4 sets

    Biceps
    Barbell curls 7 sets from 60lbs to 70 to 80 to 90, 90 , 80 , 70
    Dumbell curls 5 sets 25 to 35 lbs.
    cable curls 5 sets

    Sunday
    Shoulders
    Barbell front presses (standing) about 10 sets triangle begining with 95lbs and ending at 150lbs for about 4 reps then back down
    Lateral raises 4 sets
    front raises 4 sets

    Monday

    Flat bench about 17 sets (triangle to max out 315lbs)
    Dumbell incline press 4 sets ( same weight about 75lbs)
    Incline Flies (about 50Lbs 4 sets)
    Legs
    Squats 7 set just till I reach my max weight of...sadly 250 for 6 sets
    Barbell Lunges (5 setssame weight)
    Leg ext./ Leg Curls 4 sets each
    I want to really beef up my legs and do my abs everyday I can. My abs are perfect for me. Any help will be great!!!
     
  2. rEmY

    rEmY Needs to eat more

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  3. Noskill

    Noskill Created Monkey

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    -You've been working out for years

    -Weigh a ripped 165

    -And ask why you can't gain weight?

    TRY EATING
     
  4. Noskill

    Noskill Created Monkey

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    Oh and your routine sucks.

    Click on the link.
     
  5. SexShootor

    SexShootor Purple Belt

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    thanks Remy. noskill you're personality sucks black dick...but you're right, my diet sucks. I eat whatever I want, but probably not enough. Oh yeah, I'm 5'10. I have never taken any supplements. I look exactly how I want, but I just want it bigger all round. I'm scared that if I eat too much that I will lose my abs and I don't have time for cardio right now.
     
  6. MadDildo

    MadDildo Shame Staff Member Senior Moderator

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    I hope you know Remy was kind of clouting you on the head with that link. It's a sticky. The top sticky, in fact, in the Interesting Links thread.

    What he was saying, in essence, was, "Read the stickies."
     
  7. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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  8. Urban

    Urban Savage Mystic

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    QUIT BEING A WHINY BITCH ABOUT IT AND MAN UP TO THE ALL YOU CAN EAT BUFFET! YOU WANNA GET BIGGER EAT A FUCKLOAD MORE AND WIPE THE SAND OUT OF YOUR GOD DAMN VAGINA ABOUT LOSING YOUR ABS! READ THE FUCKING STICKIES AND GET A REAL ROUTINE!





















    Urban: making other people's attitudes look better by comparison for over 2 years.
     
  9. SexShootor

    SexShootor Purple Belt

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  10. Barut

    Barut Banned Banned

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  11. datadog

    datadog Blue Belt

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    You sound like your not too sure about your priorities. You are wanting to get big, but it sounds like you don't want to lose your "Ripped" status. So, look at your options, then act on the needs.


    Really you have three options:
    1.) Stay ripped and not risk adding weight
    2.) Try to slow gain weight while staying ripped. Stay on a strict diet and add protein. It will be very slow going but at your body weight a few pounds will make a difference. Hell, 10 pounds of muscle will make you look much larger.
    3.) Screw the abs, eat like a man and grow. You'll probably lose the abs and then have to work your way back to getting ripped once you are as a big as you want to be. Though chances are if you go down this path you'll just keep getting bigger and never get the ripped back.
     
  12. Noskill

    Noskill Created Monkey

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    Truth is just like love.
    sometimes it hurts.

    Stick around and learn the gospel.
     
  13. SexShootor

    SexShootor Purple Belt

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    Thanks guys! datadog and noskill you're right. I'm not sure what I want, I think I want to add like ten pounds of muscle. I always wanted to fight at lightweight though.
    Do you guys suggest any supplements? should I shouldn't I?
    More importantly though, is my break down of chest and squats twice a week and back, arms, and shoulders once a week ok? I can only work at 4 days in a row...it sucks!
     
  14. rEmY

    rEmY Needs to eat more

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    did you even read the link i posted? like, the entire thing? a good program is outlined there. in other words, your split is not good, and you only need to lift 3 days a week.
     
  15. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    1. read the stickies
    2. eat like there's no tomorrow
     
  16. Noskill

    Noskill Created Monkey

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    If your big problem is that the only days you can work out are lined up four in a row, you can still reap the benefits of the all powerful Bench/deadlift/squat split. Personally, I'd break it down to
    1Deadlift
    2Rest
    3Bench
    4Squat

    You know how to fill in the days if you have read the sticky.

    Squat is at the end because it gets me sore. Deadlift is the first day because you need to be rested to deadlift (more so than squat, it seems to me, anyway) and the bench is in between to give your lower body 1 more rest day before the squat.

    And get some eating habits down. I always have a huge bag of shelled peanuts by the computer. Find your own.
     
  17. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    you can also do two workouts with two days rest in between

    squat
    bench
    rows

    deads
    military press
    chins
     

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