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NEW Getting advice on getting bigger


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Posted by: ARCADIAN STUD

I am here to get advice on getting bigger. Any help is great and i am always open to talk about some of thestuff i have found along the way.
Alittle about me and my goals. I am a 23 year old Sgt in the military who is currently deployed. I was 133 lbs wheni joined the military. i worked really hard to get p to almost 200 lbs and then after a work related acciedent a year and half ago that left me temporarily paralyzed and a cople back surgeries later, i am back and trying to get big agian. i am back up to about 178 lbs after about 4 months and my problem is i am not as big or cut as i want to be. I work out hard and most the time in a lot of pain do to my injury but i do push myself to keep lifting heavy. I have 4 months left on my deployment and i want to go home with huge results. Can any one help out


Posted by: cjm

hi ARCADIAN STUD.
if possible, might be an idea to post workout routine, and nutrient intake.


Posted by: IRONBULL05

Welcome to Ironmag Arcadian.

Sorry to hear about the injuries.Its great to hear that you have been making a strong come back.

Stick with it bro.Be patient and train and eat right.You'll get there.


Posted by: ARCADIAN STUD

For eating:
8 AM - Fruit & Either Bread / beagle / oat meal
10 AM - Protien Shake
1 PM - Serv of Meat / Serv Veg / Small Serv rice or potatoes
5 PM - Protein Shake
7 or 9 PM - (depending on day) Gym time
After Workout - Salad / Either 5 Hard Boiled Eggs or Chicken Breast

My Work Out is what i think is about normal.

Sun - Chest
Mon - Bi & Tri Heavy Days
Tues - Back Shoulders

Wed- chest
thur- Bi & Tri Lighter Weight Higher Rep
Fri - Back Shoulders

Sat - Rest / Cardio / Ex Abs

Any Suggestions


Posted by: cjm

I, for one dont think theres such a thing as a "normal" workout.I follow the "one size dose'nt fit all" line of thinking.
I'm also alittle concerned about the pains, due to your horrific injuries. I am hoping that your seeking medical advice along the way.

Here is an old school "Arnie" workout routine......although variation is always a benefit i think.

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps


Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps


Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps


Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps


Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure


Abs:
Nonstop instinct training for 30 minutes

I also think you should increase your nutient intake, tuna every hour, multi-vitamin pack, possibly taking advantage of some of the supplements available.


Posted by: ARCADIAN STUD

Sounds Good, Thanks. It Is About Time To Switch My Routine So I Will Give That One A Try. I Do Take Animal Pack, No-explode, And Creatine. I Will Get Some Tuna Sent Over In The Packs And Start To Add That To The Diet.
I To Believe That No Two People Will Get The Same Results From The Same Work Out. I Do Go To A Therapist Very Regularly. Even Over Here, Of Course They Dont Want Me Lifting At All But Like I Said, I Love It And I Miss The Feeling And The Look. Especially Over Here. The Gym Is My Time And My Time Only. A Way To Do Somthing I Love And Get Out A Lot Of Frustration. This Place Kind Of Sucks.


Posted by: cjm

Quote:
Originally Posted by ARCADIAN STUD View Post
This Place Kind Of Sucks.
I bet.
Hope you keep us informed.
All the very best.


Posted by: KelJu

Quote:
Originally Posted by cjm View Post
I, for one dont think theres such a thing as a "normal" workout.I follow the "one size dose'nt fit all" line of thinking.
I'm also alittle concerned about the pains, due to your horrific injuries. I am hoping that your seeking medical advice along the way.

Here is an old school "Arnie" workout routine......although variation is always a benefit i think.

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps


Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps


Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps


Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps


Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure


Abs:
Nonstop instinct training for 30 minutes

I also think you should increase your nutient intake, tuna every hour, multi-vitamin pack, possibly taking advantage of some of the supplements available.


This is a horrible routine for 99% of the population. Only someone with flawless genetics on massive amounts of steroids could make progress with this workout.

ARCADIAN STUD, please read the stickies in the training forum, then rebuild a training plan. Post it in the training forum, so we can fine tune it for you.

Also, read the stickies in the diet and nutrition forum. Design a diet plan from those stickies, then post it so we can help you with that also.


Also, Welcome to IM!


Posted by: cjm

Quote:
Originally Posted by KelJu View Post
This is a horrible routine for 99% of the population. Only someone with flawless genetics on massive amounts of steroids could make progress with this workout.
Wow...you know 99% of population You must send alot of xmas cards out

I'm not so sure. The routine will need variation, according to schedule, stage etc.But it seems to incorporate most of the main building exercises, and with the proper nutrient levels, rest, and given the time period, i think it is a good foundation to work on. This is NOT to say that the "stickies" are wrong.
Also, i think its often over looked how much the body has the capabilty of adapting to conditions, given the right circumstances, of course.


Posted by: Prince

ARCADIAN STUD welcome to IM!


Posted by: Words4u

Do less reps with much heavier wieghts. If you are in pain from a lot of time, that is the best way to bulk it up fast.



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