Help me w/ my program

**rockhardly** · 12-11-2009, 02:26 PM

I have been lifting for a long time but never with any strategy; just lifting weights with routines that I used while I was in HS football. However, I felt I was not adding on the muscle mass that I felt I should so a few months ago I began researching and found this forum. After reading unlimited amounts of information, I have started taking my training to the next level. I am currently training with the Power-RepRange-Shock program. As you will see my legs are very weak. I have neglected them. I recently built a squat rack and aquired another BB with more plates.

Current stats:
Height: 6'-0"
Weight: 175#
BF% based on calculator: 10%

My goal is to reach 200#. Right now I am trying to bulk up by adding weight in muscle and limiting the amount of fat I put on.

Tonight will be the end of my first cycle. I did not keep track of the intinsity volume, etc of the first 2 weeks

.

What I am looking for is some help developing my program; i.e. excercises, intensities, and volume to help maximize my gains. On the DB excercises, the listed weights include both DB's. So,

Week 1: Power-
MONDAY:
Chest-Bench, Incline Press, BB Flies
Tri's-DB Ext, BB Ext, Rope Pull-downs

Tues.
Quads-Back Squats, Front Squats, Leg ext
Hams-Lying Leg Curl, Single Lying Leg Curl,

Wed-off

Thurs
Bi's-BB curl, DB curl, Hammer curl, concentration curl
Delts-Lateral raise, military press, arnold press, bent lateral raise

Fri
Back-cleans, bent bb row, Dead lifts
Lats-chins, CG pull-downs, WG pulldowns

Did not keep track of volume, intensities, etc.

Saturday and Sunday-off

Week 2: RepRange-
MONDAY:
Chest-Bench, Incline Press, BB Flies
Tri's-DB Ext, BB Ext, Rope Pull-downs

Tues.
Quads-Back Squats, Front Squats, Leg ext
Hams-Lying Leg Curl, Single Lying Leg Curl,

Wed-off

Thurs
Bi's-BB curl, DB curl, Hammer curl, concentration curl
Delts-Lateral raise, military press, arnold press, bent lateral raise

Fri
Back-cleans, bent bb row, Dead lifts
Lats-chins, CG pull-downs, WG pulldowns

Did not keep track of volume, intensities, etc.

Saturday and Sunday-off

Week 3: Shock-Tempo 1/0/1-Rest 30-60sec

Monday

Chest
Bench-205#-1x9, 1x7; 135# dropset 15, drop 5
Incline DB press-120#-1x10, 1x8; 60#-1x20
Flies-60#-1x10; 80#-1x10; 40#-1x20

Biceps
BB curls-95#-2x8; 85#-1x8
DB curls-80#-2x10
Hammer curls-80#-2x12
Concentration curls-30#-2x12

Tuesday

Quads
Back squats-205#-1x6; 185#-3x10
Front squats-155#-2x8
Leg extensions-60#-1x10; 65#-1x10; 70#-1x10

Hams
Tried good mornings but hurt my knees. Continue to work on form
Lying leg curls-60#-1x10; 70#-1x10; 80#-1x10
Sigle lying leg curls-35#-2x10

Wednesday-off

Thursday

Triceps
DB Tricep extensions-80#-2x10
Skull crushers-65#-2x10
Rope pull downs-55#-2x8

Delts
Military press-105#-1x8, 1x6
Arnold press-80#-2x8
Lateral raises-40#-2x8
BB upright row-85#-2x10
Bent BB row-105#-2x10
Rear Lateral raise-30#-2x10

Friday-Tonight

Back-upper and lower

Am I over training?
I want to maximize my workouts, so would you replce some of the isolations with a compound?
What would you remove/add?
Since my legs are way behind, I will probably add another leg day on Saturday or Sunday. What do you think?
Any and all input and constructive criticism will be appreciated.

**P-funk** · 12-11-2009, 02:37 PM

what is your diet like? putting on size is about consuming enough calories for growth to take place.

As far as training goes, remove the redundant stuff and keep it simple. You are doing everything, rather than jsut trying to be good at a few things. Ditch the machine stuff, drop the exercises that repeat the same movements over and over and stop wasting time on so many arm exercises.

patrick

**rockhardly** · 12-12-2009, 12:06 PM

I dont exactly keep track of my diet. Need to get better at that but for example in one day I will eat:
Meal 1: 3 eggs w/ 2 pcs toasted wheat bread
Meal 2: protein shake w/milk and some fruit
Meal 3: meat, whole potatoe w/cheese
Meal 4: protein shake w/ small porion of meat and/or veggies
Meal 5: meat, veggies, and beans and/or rice
Meal 6: protein shake and peanut butter sandwhich
late snack of fruits

For training, I have alot of endurance and don't feel like I tear it up unless I do alot. Trust me, I dont want to waste any time; wife and 3 kids keep me busy. I really just don't want to fall short. I dont use any machines . I work out from home and it is all freeweights w/ the exception of leg extensions and pull downs.

drop the exercises that repeat the same movements over and over and stop wasting time on so many arm exercises.

What would you recommend? On delts, I am sure I can drop the military press and just go with arnies. Can you take my excercise program and modify it to how you would do it? I am only asking that you copy and paste into a reply and just delete what you think is unneccessary so I can get a feel for your opinion. It is greatly appreciated.

**Built** · 12-12-2009, 12:15 PM

I agree with Patrick - you want size but you're not eating to ensure that happens (you need to track your calories and eat more food than you require or you won't grow), and your workouts are all over the place with volume. You're going to have to choose between "feeling like you worked out" and "training with a purpose". If you want to feel like you exercised, then enjoy your work capacity, but don't expect to put on any size.

If you want to get big, focus on the heavy compounds and consistently eat more calories than you require.

**juggernaut** · 12-12-2009, 12:23 PM

Built showed me a good way to train with her Baby Got back program. It works really well, encompassing both the worked out feeling and giving me just enough volume to really get some size on. By far, it is one of the best programs that I continue to go back to because of the demanding nature of it and the intelligent way it is worked out.

**Built** · 12-12-2009, 12:26 PM

Thank you, Jugg - knowing how many of my friends train with it makes me glad I wrote it up. I use it as my "home" base, too. I'll use other arrangements as I periodize my training, but it's the setup I return to for the bread-and-butter of my training.

**juggernaut** · 12-12-2009, 01:37 PM

It has become my contest prep of choice for a young girl who is currently training for her first contest. She likes it too, but I also threw in the augmentation of the shoulder specialization.

**Built** · 12-12-2009, 03:22 PM

That shoulder module I wrote has a lot of fans - nice to hear your client likes it too.

**rockhardly** · 12-14-2009, 08:38 AM

Tonight I will start my second cycle. I want to get my program worked out before I start this one so here is what I was thinking:

Power: Week 2 Tempo 4/0/x

Monday

Chest
Bench-215#-3x6
Incline DB press-120#-3x6
Flies-60#-3x6

Biceps
BB curls-95#-2x6
DB curls-80#-2x6
Hammer curls-80#-2x6

Tuesday

Quads
Back squats-215#-3x6
Front squats-175#-3x6
Leg extensions-80#-3x6

Hams
Good mornings
Lying leg curls-90#-3x6
Sigle lying leg curls-40#-3x6

Wednesday-off

Thursday

Triceps
DB Tricep extensions-85#-3x6
Skull crushers-65#-3x6
Rope pull downs-55#-2x6

Delts
Arnold press-80#-3x6
Lateral raises-40#-3x6
Bent Lateral raise-30#-3x6

Friday

Back
Dead lifts-215#-3x6
chins-3x6
pull-ups-3x6
bent DB row-60#-3x6
bent BB row-100#-3x6

How's it look? Help me out guys/gals.

**Built** · 12-14-2009, 08:54 AM

rockhardly, take a look at my shoulder module for ideas.

Got Built? » The Shoulders of Giants

**njc** · 12-14-2009, 08:59 AM

Originally Posted by Built

I agree with Patrick - you want size but you're not eating to ensure that happens (you need to track your calories and eat more food than you require or you won't grow), and your workouts are all over the place with volume. You're going to have to choose between "feeling like you worked out" and "training with a purpose". If you want to feel like you exercised, then enjoy your work capacity, but don't expect to put on any size.

If you want to get big, focus on the heavy compounds and consistently eat more calories than you require.

Where can I view this program?

**Built** · 12-14-2009, 09:00 AM

njc, take a look at the link in my sig on "getting started".

**PushAndPull** · 12-14-2009, 10:07 AM

rockhardly,
When you do so many arm exercises, on the same day, for the same muscle, how do you know what's working for you?

**Freeman** · 12-14-2009, 11:26 AM

This is just my personal preference, but I see you're not increasing weights per sets. In other words, you're doing 3 sets of the same weight. I prefer to do 3-4 sets while gradually increasing the weight if i can.

Currently I'm trying to keep my reps in the lower range, just because I'm trying to put on some size and strength. so, around 6 reps or so. and then down to 5 or 4. But, I'm definitely no expert and need all the help I can get too LOL

**rockhardly** · 12-14-2009, 11:56 AM

Some of the DB excercises are not increased because I don't have a DB size to increase to. I am trying to acquire more. Right now I have 2-20#, 2-30#, 2-40#, and 2-60#. It is hard to go from 40# to 60# on DB curls. I need to get 2-25#, 2-35#, 2-45#, 2-50#, 2-55#, 2-65# and 2-70# which equals 2-much$$. Working on it though. But I definately agree with you. Increasing weight and/or reps from the previous cycle is a must.

**juggernaut** · 12-14-2009, 08:20 PM

Originally Posted by Built

rockhardly, take a look at my shoulder module for ideas.

Got Built? » The Shoulders of Giants

Day 3 is this, and when I do it, I am completely fried.
I will say that my delts and traps have grown exponentially. They are much fuller and rounder. I also notice that I look "wider" like someone took a hangar and really put my shoulders on the hangar. A great job with this MA.

**Built** · 12-15-2009, 01:56 AM

Hey awesome - another convert! Glad you're digging those, Jugg.

**juggernaut** · 12-15-2009, 04:40 AM

Smart move. It is taxing, so make sure you're covered on the nutritional aspect.

**juggernaut** · 12-15-2009, 04:42 AM

Btw Built, I read your second article. Good stuff. What's the next one about?
Book????

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