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Can anyone give me advise or help me?

glaze1353

glaze1353

Member
My description:
6ft
154 pounds or 70kg
Arms(12.2)
Chest(37.4)
Waist(33)
Thighs(18.5)
Calf(13.3)
Age 16

Supplements:
Pro anabol
Protein
Multivitamin
Fish oil

Workout Split:
Day 1 - Chest/Tris
Day 2 - Biceps/Legs
Day 3 - Shoulders/Back
Day 4 - Abs
Day 5 - Rest
Repeat;

Weight/Rep:
Bicep curl 3x8 - 10kg(dumbell)
Flat Bench 3x8 - 48kg(bar)
Incline Bench 3x8 - 40kg(bar)
Deadlift 3x8 - 50 kg

Hi guys i was wondering if someone could help me. I'm training to be in top fighting shape for my hapkido(martial arts) My aim is to bulk up and build strength. I have a bench press, free weights and a power tower only as i have no access to a gym which makes training a little more limited. And am currently on day 8 of pro anabol I'm turning 17 in April. I have alot of will power so what ever you say i will use to the best of my ability. Help or feedback about what you think i should do would be greatly appreciated .
 
Keep reading/learning and stick with it.Do mainly basic heavy lifts and eat lots of protien and carbs every 2-3 hours,and get 8-10 hrs of sleep at night.I didn't see sq's in their.Your legs are your foundation.Ever seen a mansion on a 2bedroom foundation?
 
:goodpost:

~ Fundamental Guidelines ~
  • Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )

  • Fast Efficient Workouts = 1hr -Invalid Link Removed

  • Protein shake immediately after workout and then protein meal with carbs etc within 1hr

  • Creatine - Mono or CEE you decide. Both before and after workout.

  • Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.

  • Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )

  • Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
~ Exercises ~
  • Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.

  • Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze

  • Leg press

  • Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.

  • Core work - Abs / lower back - work the weaker harder.
This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!

Here's some links to get you started:

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yeah neo, pimpin your guidelines again!
Eat big, lift big, sleep big.
 
Thanks for all your feedback so far. Its rely giving me a good perspective. I didnt know that squats were such a big deal and totally forgot about it. if anyone can give me feed back on a better day split or workout ideas itll help oh n buy the way they arent the onli workouts i do thats just there for a rough idea how much i lift right now. help its enough info so far
 
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