Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: geminiproduct on May 09, 2007, 09:10:31 PM
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looking to get more shredded while adding some mass....any suggestions?? Thanx.
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looking to get more shredded while adding some mass....any suggestions?? Thanx.
http://www.getbig.com/boards/index.php?topic=4944.0
You pretty much summed up what this whole board is for. Any of the vets aren't going to repost all of there literature and beliefs about specific training for this one thread so I would suggest you look as some old posts about it, some stickys and then ask a specific question.
I'm not trying to be rude but there is a TON of good information on the board if you search a little.
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looking to get more shredded while adding some mass....any suggestions?? Thanx.
unless your regaining mass (muscle memory) and/or on a heavy drug cycle you wont be adding mass and getting shredded at the same time. add mass then cut. dont try to do both at the same time
a simple 4-5 day split will do. there are no magic routines.
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What are you doing now,it would be a helluva` lot easier to advise if we knew.
Also what are your stats,ie.,bodyweight,years training,age,bodyfat %,etc. etc.
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What are you doing now,it would be a helluva` lot easier to advise if we knew.
Also what are your stats,ie.,bodyweight,years training,age,bodyfat %,etc. etc.
Okay here are my stats Bro
I am 6'1"
200 pounds
10% percent bodyfat
Been training off and on for about 10 years.... more for endurance and strength than a look...I compete in judo/ju-jitsu....looking to move into full martial arts....
just started a cycle last week
Test eth-500 ,gs per week
Dbol -40 mgs per day
Deca-200 mgs per week
I am also on a bulking diet......I have a high metabolism so I have always been more defined than massive........ ummm thats all I can think of right now. thanx 4 any advice.
(http://i123.photobucket.com/albums/o314/geminiproduct/millionmuscles.jpg)
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OK dude,not to be a pain in the ass but post your workout and a typical days eating plan.
Sorry but hard to give advice without knowing this stuff.
You`ve got a good physique bro.
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thanx bro.......okay hopefully this helps you help me....lol......thanx 4 your time
heres the rest of my info
current routine, (its more of a definition routine than a bulking)
Monday-Chest:
Incline Press: 2 warm-up sets, 3-4 sets of 6-8 reps
DB Bench Press: 3 sets of 6-8 reps
Incline Flyes: 2 set of 8 reps
Crossovers: 2 sets of 10-12 reps
Tuesday-Back:
Pulldowns: 2 warm-up sets, 3-4 sets of 8
Barbell Rowing: 1-2 warm-up sets, 3 sets of 6-8 reps
T-Bar Rowing: 3 sets of 8 reps
Cable Rows: 3 sets of 6-8 reps
Rear lateral raises: 4 sets of 8 reps
Hyperextensions: 3 sets of 15-20 with no weight
Wednesday-Delts:
Military Front Press: 2 warm-up sets, 4 sets of 6 reps
DB Side laterals: 3 sets of 8 reps
Wide-grip barbell upright row: 3 sets of 8 reps
Shrugs: 3 sets of 6-8 reps
Thursday-Legs:
Leg Press: 2-3 warm-up sets, 3-4 sets of 6-8 reps
Hack Squats: 4 sets of 8 reps
Leg Curls: 4 sets of 8 reps
Stiff-leg deadlifts: 4 sets of 8 reps
Donkey Calf Raise: 4 sets of 20 reps
Seated Calf Raises: 4 sets of 15 reps
Friday-Arms:
E-Z Bar Curls: 2 warm-up sets, 3 sets of 6-8 reps
One-arm preacher curls: 2 sets of 8 reps
Hammer Curls: 3 sets of 6-8 reps
Pushdowns: 4 sets of 8 reps
Lying Extensions: 4 sets of 8
Dip: 3 sets of max with bodyweight
here is my "bulking diet"
Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat
Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat
Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat
Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat
Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat
Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories
like I said I am 6'1", 205 lbs, about 10% body fat
I just started a cycle
Test eth 500 mgs per week
dbol 40mgs per day
Deca 200 mgs per week
any input is appreciated, looking to add shredded mass
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looking to get more shredded while adding some mass....any suggestions?? Thanx.
Drop the Dbol and add Winny the last 4 weeks, then some ECA and cardio. Workout and diet are fine for a physique like that.
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go through this twice
Day1 Sets Reps
squats warm ups then 3x8
lunges 3 8-10
deadlifts 4 12, 10, 8, 8
lying leg curls 4 12, 10, 8, 8
leg extensions 3 12-15
day 2
bench press warm ups then 5x12,10,8,6,4
incline DB press 2 warm ups then 5x12,10,8,6,4
flat flies 3 8-10
dips 4 max
barbell curls 5 12, 10, 8, 6, 6
one arm preacher curls 3 8-10
machine preacher curls 3 10-12
day3
day4
Bent rows warm ups then 3x5
reveerse grip pulldowns 3 8-10
one arm DB rows 3 8-10
pulldowns behind 3 12-15
pulldowns to the front 3 12-15
day5
shoulder press (machine) warm ups then 2x5, 1 strip set
front alternate raises 3 8-10
rear delt machine 3 12-15
one arm cable bent 3 10-12
seated side laterals 3 10-15
tricep pushdowns 5 15, 12, 10, 8, 6-8
one arm DB extensions 3 8-10
overhead rope 3 10-12
Day1 Sets Reps
squats warm ups then 3x5
leg press 1 warm up 1x12-15
lunges 3 8-10
deadlifts 3 12 (light)
leg curls 3 12-15
day2
bench press warm ups then 3x4
incline DB press 2 warm ups 4x4-6
seated press 1 Strip set
pec dec 5 15
dips 3 max
machine preacher curls 4 15, 12, 10, 8
one arm preacher curls 3 8-10
one arm cable concentration curl 3 8-10
day3
day4
deadlift warm ups then 3x8, last set to failure
one arm DB row 3 8-10
reverse grip pulldowns 3 8-10
pulldowns to the front 3 12-15
one arm supported row 3 12-15
day5
seated side laterals or warm ups then 1 strip set
machine side laterals
one arm cable bent 3 10-15
machine shoulder press 4 8-12
rear delt machine 3 15
front alternate raises 3 10-12
overhead rope 5 15, 12, 10, 8, 8
one arm DB extensions 3 8-10
tricep pushdowns 3 10-12
Day1 Sets Reps
squats warm ups then 3x6, 1 to failure (wt. Constant)
leg press 2 warm ups then 1-2x10-12
deadlift (on platform) 3 10-12
leg extensions 3 10-15
lying leg curls 1 warm up 1 strip set
day2
incline DB press warm ups then 3x5, 1 to failure
flat flies 3-4 6-8
bench press 4 10-12
flat DB press 3 8-10
barbell curls 4 12, 10, 8, 6-8
one arm preacher curls 3 8-10
machine preacher curls 3 10-12
day 3
day 4
deadlifts warm ups then 4x4
reverse grip pulldowns 4 10-12
one arm supported rows 3 10-12
pulldowns behind 3 12-15
one arm DB row 3 10-12
day5
smith machine front presses warm ups then 3x5, 1x8-10
front alternate raises 3 10-12
rear delt machine 3 15
seated side laterals 3 12-15
upright rows 3 12-15
one arm cable bent 3 10-12
one arm pushdowns 4 15, 12, 10, 10
one arm DB extensions 3 8-10
overhead rope 3 12-15
Day1 Sets Reps
squats warm ups then 3x4, 1 to failure
lying leg curls 4 10-15
leg extensions 3 10-15
deadlifts 3 12
day2
incline DB press warm ups then 3x5, 1 to failure
machine incline press 3-4 6-8
bench press 4 10-12
flat DB press 3 8-10
your choice (3 biceps extensions)
day3
day4
Bent rows warm ups then 3x5
one arm supported rows 3-4 10-12
reverse grip pulldowns 3 8-10
seated rows 3 12-15
one arm DB rows 3 10-12
day5
bent laterals 5 15, 12, 10, 8, 6-8
seated side laterals 4 15, 10, 10, 10
overhead cable rear 3 12-15
front alternate raises 3 8-10
machine shoulder press 3 8-10
tricep pushdowns 4 15, 12, 10, 10
one arm pushdowns 3 10-15
reverse grip one arm pushdowns 3 10-15
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THANX BRO WILL TRY OUT BOTH OF YOUR ADVICE!!!!!!!!!!!!! ;D
WHAT DIFFERENCE WILL THE WINNY MAKE?
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THANX BRO WILL TRY OUT BOTH OF YOUR ADVICE!!!!!!!!!!!!! ;D
WHAT DIFFERENCE WILL THE WINNY MAKE?
http://www.getbig.com/boards/index.php?topic=42188.0
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monday: legs
15 sets squats
15 sets standing calf raise
tuesday: chest
15 sets of incline db press
wednesday: back
10sets chins
10sets cable rows
thursday: hamstrings+lower back
15sets leg curls
10sets of hyperextensions
friday: shoulders
10 sets smith machine press¨
5 sets side raises
5sets rear delts in cable
10sets shrugs
sat:
10 sets machine curls
10 sets machine dips
10sets cable crunches
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I prefer the 6-8 rep range, but do what floats your boat. This is a high volume routine, but once you get use to it you will be able to workout forever. It usually takes me about 90 minutes to complete each workout.
Mon/Thurs: Back/Biceps/Forarms (4 sets of each)
Barbell Rows
Lat Pull Down
Upright Barbell Rows
Deadlifts
Barbell Bicep Curls
Cable Bicep Curls
Reverse Bicep Curls
Barbell Wrist Curls
Dumbell Reverse Wrist Curls
Wed/Sat: Legs/Abs
Squats 5 sets
Single Leg Squats 4 sets
Leg Press 4 sets
Leg extension 4 sets
Hamstring curls 4 sets
Calf raises 6 sets
Ab crunches 4 sets
Hanging leg lifts 4 sets
Tues/Fri: Chest/Shoulders/Triceps (4 sets)
Flat Bench
Dumbell Shoulder Press
Incline dumbell press
Weighted Dips
Front Dumbbell Raise
Skull Crushers
Tricep Dumbell Kickbacks
Tricep Rope Pushdowns
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I prefer the 6-8 rep range, but do what floats your boat. This is a high volume routine, but once you get use to it you will be able to workout forever. It usually takes me about 90 minutes to complete each workout.
Mon/Thurs: Back/Biceps/Forarms (4 sets of each)
Barbell Rows
Lat Pull Down
Upright Barbell Rows
Deadlifts
Barbell Bicep Curls
Cable Bicep Curls
Reverse Bicep Curls
Barbell Wrist Curls
Dumbell Reverse Wrist Curls
Wed/Sat: Legs/Abs
Squats 5 sets
Single Leg Squats 4 sets
Leg Press 4 sets
Leg extension 4 sets
Hamstring curls 4 sets
Calf raises 6 sets
Ab crunches 4 sets
Hanging leg lifts 4 sets
Tues/Fri: Chest/Shoulders/Triceps (4 sets)
Flat Bench
Dumbell Shoulder Press
Incline dumbell press
Weighted Dips
Front Dumbbell Raise
Skull Crushers
Tricep Dumbell Kickbacks
Tricep Rope Pushdowns
Dude doesn't even have enough training experience to write up his own decent training situation and you're wanting him to do THOSE workouts with 4 sets EACH?
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Dude doesn't even have enough training experience to write up his own decent training situation and you're wanting him to do THOSE workouts with 4 sets EACH?
:-\
Most people train for size and strength, but training for endurance is what separates the men from the boys. The most important thing to remember is to stay away from drop sets with a high volume routine or I can guarantee you will experience overtraining.
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Most people train for size and strength, but training for endurance is what separates the men from the boys. The most important thing to remember is to stay away from drop sets with a high volume routine or I can guarantee you will experience overtraining.
Now THAT I agree with you on. I did an all drop set routine to failure on everything for about a month thinking ignorantly that it was HIT. NOT EVEN CLOSE! I about killed myself and had less strength and nothing to show for it size wise. If your'e going to do HIGH VOLUME, don't do drop sets.
You know what seperates men from the boys? When you load the bar up with 3 wheels a side with people thinking you're doing deadlifts or shrugs and you start doing bent over barbell rows with it. ;D
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this guy is on steroids and doesn't even know how to work out properly, not saying i do but i don't dabble on the dark side yet. i think he should already have a clear foundation of what is needed for size etc before moving onto the needle. he also doesn't seem to have clear knowledge of the steroids he is doing like the above post about Winny. great exactly what we need more of. ignorant blacks on steroids.
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this guy is on steroids and doesn't even know how to work out properly, not saying i do but i don't dabble on the dark side yet. i think he should already have a clear foundation of what is needed for size etc before moving onto the needle. he also doesn't seem to have clear knowledge of the steroids he is doing like the above post about Winny. great exactly what we need more of. ignorant blacks on steroids.
b
That's right. It's just pissing money away that could be put to use towards a better gym membership, trainer, equipment,etc. Until you've got your diet, routine, and rest schedule peg'd, you're not ready to use. I've been there though. I was pop'n m1t like tic tacs before they took them off the market and wasted alot of money. If I knew then what I know now. ;D
We're all here to learn..but this is basic stuff. I'd suggest at least a year or two of solid HARD training before ever using to get it all down and get the experimentation part out of the way before dabbling in the liquid gold.
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b
That's right. It's just pissing money away that could be put to use towards a better gym membership, trainer, equipment,etc. Until you've got your diet, routine, and rest schedule peg'd, you're not ready to use. I've been there though. I was pop'n m1t like tic tacs before they took them off the market and wasted alot of money. If I knew then what I know now. ;D
We're all here to learn..but this is basic stuff. I'd suggest at least a year or two of solid HARD training before ever using to get it all down and get the experimentation part out of the way before dabbling in the liquid gold.
You hit the nail on the head! When you get to be big enough and strong enough that you stop progressing then it is time to consider starting a cycle.
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You hit the nail on the head! When you get to be big enough and strong enough that you stop progressing then it is time to consider starting a cycle.
That's because I've made the mistake myself and hated listening to the wicked truth of the matter of me wasting my time and my money.
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monday: legs
15 sets squats
15 sets standing calf raise
tuesday: chest
15 sets of incline db press
wednesday: back
10sets chins
10sets cable rows
thursday: hamstrings+lower back
15sets leg curls
10sets of hyperextensions
friday: shoulders
10 sets smith machine press¨
5 sets side raises
5sets rear delts in cable
10sets shrugs
sat:
10 sets machine curls
10 sets machine dips
10sets cable crunches
Ridiculous routine!!!!!!!!!!!!!!!!!!!!!!
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We're all here to learn..but this is basic stuff. I'd suggest at least a year or two of solid HARD training before ever using to get it all down and get the experimentation part out of the way before dabbling in the liquid gold
Hey wicked....yeah we are all here to learn....Ive been training for a lot longer than 2 yrs, and I did post my current diet and routine...READ...and as far as wasting money....I get good results from my cycles....I did my research before joining the dark side...sounds like your another broke asshole without a foundation for their idiotic oppinion.........if you dont have any solid input to give shut the fuck up and keep it moving bitch. I swear every idiot has a computer now, and is a professional body builder......lol.....SHU T THE FUCK UP!!
Thank you.
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wrong person on the distended stomach, that was someone else's ?, not mine.
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Don't want to be too severe but let's stick mainly to training info. An occasional jab is just fine, however. ;D
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sorry pumpster your right
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Hey wicked....yeah we are all here to learn....Ive been training for a lot longer than 2 yrs, and I did post my current diet and routine...READ...and as far as wasting money....I get good results from my cycles....I did my research before joining the dark side...sounds like your another broke asshole without a foundation for their idiotic oppinion.........if you dont have any solid input to give shut the fuck up and keep it moving bitch. I swear every idiot has a computer now, and is a professional body builder......lol.....SHU T THE FUCK UP!!
Thank you.
LOL okay tough guy. Since you know so fucking much, why are you asking for this sort of simple shit you should already know if you've got that sort of experience?
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only idiots think they know everything....you can always learn more......thats why I opened this thread
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Mix in a little training discussion, spice it up..get in to..let's go..
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only idiots think they know everything....you can always learn more......thats why I opened this thread
First egoless thing I've heard you say thus far. I applaud you.
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Ridiculous routine!!!!!!!!!!!!!!!!!!!!!!
;D ;D ;D