Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Method101 on February 26, 2009, 02:07:54 PM
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stop what your doing now and try this, i'm progressing faster now than i did even when i first started. Only do this if your eating excess calories, if your dieting you won't be able to handle it... reason for this training split = Muscles require 3 days to recover to 100% strength after an intense weightlifting session, this training split gives them three days complete rest before you hit them again because the muscles that work together are trained on the same day.
Training Split
Day 1 chest shoulders tris
Day 2 legs
Day 3 back and bis
Day 4 off
Repeat..
4 Sets and 8 reps for each exercise.
Day 1 - Chest/Shoulders/Triceps
Barbell Bench Press
Incline Dumbell Bench Press
Machine Chest Fly
Dumbell Triceps Extention(Two hands overhead)
Cable Triceps Pushdown
Machine Shoulder Press
Front Cable Lateral Raise
Rear Delt Flyes
Day 2 - Legs/Abs
Hack Squat
Leg Press(one leg at a time)
Leg Extensions
Leg Curls(on a machine)
Standing Calf Raise - only 2 sets and higher reps
Seated Calf Raise - only 2 sets and higher reps
Leg Raises
Machine Crunches
Day 3 - Back/Biceps
Dumbell Curls
Rope Hammer Curls
Deadlifts
Barbell Rows
Lat Pulldown
Seated Close Grip Row
Barbell/Dumbell Shrugs
Upright Rows
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Nutrition Advice
Prior to workout
Eat 50g carbs like brown rice/potatos/oats and a glass of skimmed milk.
Post workout
Preferably - 50g whey protein + 50g dextrose in water then solid foods 30 mins later.
Alternative - Get home fast as fuck then eat 10 ounces of Steak+ 2 eggs+ 500ml Coca cola
8) :D :D
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Thanks Milos money is in the post.
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Thanks Milos money is in the post.
i am not milos, couldn't you tell by the lack of Insulin injections in the pre/post workout ritual and giant sets to make muscles bigger for 5 minutes.
8) :D
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Good point and also you are probably bigger than Milos now anyway.
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This guy must be huge. ::)
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This guy must be huge. 8)
thanks stud.
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::);D
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i agree with the push/legs/pull split... but i do lower volume progression instead of all that useless volume
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Method, what's your age, height, weight, measurements etc? I want to know that I'm getting sound advice from a big dude before I undertake this program.
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stop what your doing now...
I'd rather do her...
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Method, what's your age, height, weight, measurements etc? I want to know that I'm getting sound advice from a big dude before I undertake this program.
6ft.5 blonde hair, blue eyes, 300lbs with munzer like conditioning. hth
p.s you should be able to judge if somthing could work or is pure bullshit by looking at it with the knowledge you already have, if you need to see some ifbb pro say somthing for you to think it works then your mistaken.
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I now split my body vertically and train the left side one day, right side the next,
Carbs one day,
Fats the next
Gaining like never before
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6ft.5 blonde hair, blue eyes, 300lbs with munzer like conditioning. hth
p.s you should be able to judge if somthing could work or is pure bullshit by looking at it with the knowledge you already have, if you need to see some ifbb pro say somthing for you to think it works then your mistaken.
I would try your training system if I had more time on my hands but I'm 99% certain that it would lead to overtraining for me.
The size and experience of someone is relevant because you need to be able to walk the walk if you're going to be able to talk the talk.