Training Schedule for Upper Body

[ngm21084]

Can someone show me a good schedule to follow have been doin this for a like 2 months now and just feel like Ive burnt out on it.  I am looking for an exercise to get huge.  I am 6'1 about 210 23 years old.  The only downfall is because Im in the military I have about hour and a half a night to spend.  Alot of people have suggested BSN Cell Mass to start the transformation but I am looking for more opinions as far as supplements.  I am taking Xyience Muscle Milk about 2servings a day for protien mainly, and I have been trying to consume around my body wieght in protien.  Is that as important as most say it is?  Please help me out...

[slaveboy1980]

Can someone show me a good schedule to follow have been doin this for a like 2 months now and just feel like Ive burnt out on it.  I am looking for an exercise to get huge.  I am 6'1 about 210 23 years old.  The only downfall is because Im in the military I have about hour and a half a night to spend.  Alot of people have suggested BSN Cell Mass to start the transformation but I am looking for more opinions as far as supplements.  I am taking Xyience Muscle Milk about 2servings a day for protien mainly, and I have been trying to consume around my body wieght in protien.  Is that as important as most say it is?  Please help me out...

train 3 days a week :  (2-3 sets per exercise)  reps 6-10 on everything except quads (10-15)

Mon: Chest, arms

benchpress
incline db press
flat flyes
ez bar curls
concentration curls
pushdowns (done like a reverse close grip benchpress)
lying triceps extensions

Wed: legs

Squats
Leg press
leg extensions
leg curl (no straight leg deadlifts because you do deadlifts on friday)
seated leg curl
standing calf raise
seated calf raise

Fri:back, shoulders

chins
barbell rows
wide grip deadlifts
shoulder press (db or bb)
db side laterals
bent over db raise

abs: 1-2 times per week.

focus on getting stronger, after 6-8 weeks make changes. forget most supplements. protein powder and vitamin pills can be used, creatine can also be used.

eat 250-500 calories more than you need to maintain your weight, 1 g protein/lbs bw / day.

Keep it simple. nothing complicated. shift focus from supplements to hard work.

[ngm21084]

ez bar curls
concentration curls
pushdowns (done like a reverse close grip benchpress)


For the ez bar curls should it be done with preacher bench or stanidng? and the concentration curls with dumbells where you place your elbow on the inside of the knee is that correct?
Pushdowns? what the hell is that

[militarymuscle69]

What branch of the military/where are you stationed?

Hit the gym and watch.

ez-bar standing but as a beginner use a regular bar.

pushdowns/pressdowns are a cable exercise for tris. He is recommending using an underhand grip. again watch other people, you will see them performing these exercises. Best bet is to pick up a muscle and fitness and learn from that.

be careful deadlifting, incorrect form will ruin you. start light and perfect it.

If you are only 2 months in you need to concentrate on basic compound moves like the bench press, squat, BB row, deadlift etc...

[slaveboy1980]

What branch of the military/where are you stationed?

Hit the gym and watch.

ez-bar standing but as a beginner use a regular bar.

pushdowns/pressdowns are a cable exercise for tris. He is recommending using an underhand grip. again watch other people, you will see them performing these exercises. Best bet is to pick up a muscle and fitness and learn from that.

be careful deadlifting, incorrect form will ruin you. start light and perfect it.

If you are only 2 months in you need to concentrate on basic compound moves like the bench press, squat, BB row, deadlift etc...

for the pushdowns i meant that he should lean into them so his upperbody is almost over the bar...(not like the reg pansy ass pushdowns) 

[slaveboy1980]

ez bar curls
concentration curls
pushdowns (done like a reverse close grip benchpress)


For the ez bar curls should it be done with preacher bench or stanidng? and the concentration curls with dumbells where you place your elbow on the inside of the knee is that correct?
Pushdowns? what the hell is that

standing
yes

[militarymuscle69]

for the pushdowns i meant that he should lean into them so his upperbody is almost over the bar...(not like the reg pansy ass pushdowns) 

Oh I got ya, I was trying to picture it in my head

[Bluto]

ez curl or straight bar, use what feels best for you, no biggie.

[ngm21084]

SO on the tricep pushdown overhand or underhand grip?  I am in the USAF and just got back to England where my home station is.  Where you located at militarymuscle?

[militarymuscle69]

SO on the tricep pushdown overhand or underhand grip?  I am in the USAF and just got back to England where my home station is.  Where you located at militarymuscle?

Air Force stationed at Ft. Leonard Wood as a tech school instructor

the over/underhand grip work seperate heads of the triceps.

[Bluto]

myself i use overhand and just use pushdowns as a finisher/pump movement usually with higher reps and a rope instead of a bar but you can mix it up put it first, last, overhand, underhand try different bars etc

i like to use a rope and pull the rope to the sides with each arm at the end

[ngm21084]

On the whole protein creatine and calorie thing (which im not sure i get) should i continue those even on the days off??

[webcake]

Yes, on the days you don't train, treat it exactly the same as a training day. Take your supps, keep the protein high, keep eating a lot of healthy stuff, but if you are gonna have some cheat meals, have it on a non-training day.

[ngm21084]

I work out hard and i did the whole chest and arms workout in one day as suggested and i was pushin so hard my last reps i had spotters to make sure but my question is there a big deal if i were too do each part seperate days and if so can i throw some more movements in especially with the chest i just didnt feel "worked"?  Bros get back to me let me know what you think..

[slaveboy1980]

I work out hard and i did the whole chest and arms workout in one day as suggested and i was pushin so hard my last reps i had spotters to make sure but my question is there a big deal if i were too do each part seperate days and if so can i throw some more movements in especially with the chest i just didnt feel "worked"?  Bros get back to me let me know what you think..

no dont add anything, give it 6-8 weeks.

and be real focused when you do the exercises.  6-9  (total) sets for chest should be enough to stimulate growth in anybody.

listen to the rocky soundtrack when you workout.

try to increase weights every week...

[hrotccadet]

Hey guys I'm in ROTC and plus the fact that I am obviosuly in college at the same time makes it tough sometimes to fit in weight lifting which is my favorite type of exercise.

[Geo]

Can someone show me a good schedule to follow have been doin this for a like 2 months now and just feel like Ive burnt out on it.  I am looking for an exercise to get huge.  I am 6'1 about 210 23 years old.  The only downfall is because Im in the military I have about hour and a half a night to spend.  Alot of people have suggested BSN Cell Mass to start the transformation but I am looking for more opinions as far as supplements.  I am taking Xyience Muscle Milk about 2servings a day for protien mainly, and I have been trying to consume around my body wieght in protien.  Is that as important as most say it is?  Please help me out...

 after just two months you're still not even close to reaching your first plateu and ya should be trying to double your bodyweight in g's of protein to get there initially

[militarymuscle69]

after just two months you're still not even close to reaching your first plateu and ya should be trying to double your bodyweight in g's of protein to get there initially

1.5 per pound fpr protein is plenty...don't waste money going above that

[Geo]

1.5 per pound fpr protein is plenty...don't waste money going above that

you're probably right

[militarymuscle69]

you're probably right

no no you are probably right....there is an article on it in the current issue of Flex this month and I'm sure I could dig up several hundred more saying the same, but you probably know better...