did i really? thats pretty funny.
but i dont see your logic in thinking different lifting routines not working...for either the beginner or the advanced lifter.
I think you misunderstand me, which is easy as sometimes I suck at commuicatering.
My point was that I could not just tell him " go grab a routine as most work" I preferred to give him something to start with and then he can find his way from there. It's easy if you have a starting point.
Here is the updated version:
1.
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 )
2.
Fast Efficient Workouts = 1hr -
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3.
Protein shake immediately after workout and then protein meal with carbs etc within 1hr
4.
Creatine - Mono or CEE you decide ( with post workout shake ). Both before and after workout.
5.
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.
6.
Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
7.
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
Most importantly do you see the order of these things?
Exercises: Compound movements i.e. two arm two leg exercises.
1.
Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
2.
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
3.
Leg press
4.
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.
5.
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!
/hijacking of this thread
... ok so this is a little mini- log out of laziness tomorow i will resume my full logs tomorow 
