Fisher

Hello, Im new to bodybuilding I tryed it about a year ago but than I stoped and now trying to get back in. I would like to know if this a good program for bulking. Also for bulking I need to do more sets and also heavyer weights right?

Monday
Squats (4 warm-up sets) 3 x 4-6
Leg Press (1 acclimation set) 2 x 4-6
Stiff leg Dead lifts (1 acclimation set) 2 x 4-6
Standing Calf Raise (2-3 warm-up sets) 3 x 6-8
Seated Calf Raise 2 x 6

Tuesday
Incline Bench Press (4 warm-up sets) 3 x 4-6
Bench Press 3 x 4-6
Decline Press 1 x 4-6
Barbell Wrist Curl (1 warm-up) 2 x 8-10
Standing Dumbbell Wrist Curls 2 x 6-8

Wednesday
Bent Rows (3-4 warm-ups) 2 x 4-6
V-bar Pull downs 2 x 4-6
Weighted Pull-ups 2 x 4-6
Straight-bar Cable Rows 1 x 4-6
Dead lifts (2-3 warm-ups) 2 x 4-6
Barbell Shrugs 1 x 4-6

Thursday
Seated Dumbbell Press (4 warm-ups) 3 x 4-6 -
Seated Military Press 2 x 4-6
Side Laterals (1 acclimation set) 2 x 4-6
Lying Extensions (1-2 warm-up sets) 2 x 4-6
Pushdowns 2 x 4-6
Seated Overhead Dumbbell Extensions 1 x 4-6

Friday
Barbell Curls (4 warm-up sets) 2 x 4-6
Hammer Curls 2 x 4-6
E-Z Bar Curls 1 x 4-6
Weighted Leg Lifts (1 warm-up set) 2 x 12-15
Cable Crunches 2 x 8-10

mike456

F


do a push-pull-legs

kenwood

Fisher

F what does that mean? Bad program or something else?

CowPimp

That looks like it's straight from a Max-OT writing. Is it?

I'm not a big fan of the whole 5 day split thing. I don't think it makes sense to lift 5 days in a row and take 3 days off. I would rather stick a rest day in the middle, or better yet lift only 3-4 days each week. If you must keep it that way then okay, but I feel it's suboptimal.

I also feel like there is too much pressing and not enough pulling. I would move the deadlifts to leg day right before or right after the squats, and then pump up the volume on all of the pulling movements to 3 sets, except maybe the shrugs.

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Fisher

Not sure if thats oxt or what you called it but yeah I got it a webpage somewhere. I'm willing to switch programs because I didnt start this one yet so Im willing to change it. I was also thinking of arnolds work out plan but not sure if its the right one for me. Could you guys point me to a page where I could find work outs for bulking up...im tired of beeing skinny


Here is his work out...
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

Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

Also what is this treaning to failure? Is it till you can do any more reps?

Fisher

bumpy bumpidy bumb

Tough Old Man

CowPimp

I just realized that you are getting back into lifting. You need to gradually acclimate yourself to the rigors of resistance training. Start light, and possibly even implement some bodyweight exercises for a couple of weeks before you progress to the iron. Can you do pushups? If not, then don't bother bench pressing just yet. Can you do chinups or body rows? If not, then start there. Can you do lunges or split squats with your bodyweight with ease? Start there. Catch my drift?

You don't need very much volume. In fact, that is a higher amount of volume than I would ever do that you have listed in that second routine. Arnold was on steroids. You can't hope to duplicate that level of volume without them. In fact, I would do about 1/4 of the volume he is suggesting.

Check out the training stickies at the top. I suggest starting with a full body routine a few times a week to begin. 2-3 sets each exercise is plenty to get you going for the first few weeks. You can pump up the volume some more after that, but there's no need to just yet. Read this (Designing a Full Body Routine).

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Fisher

I gained about 12-15lb just in two weeks because I was told I need to gain weight before I can actaully gain muscle because I was to skinny. Before I gained the punds I was able to do about 30 push ups now I can do like 5 not sure about chin ups Im guessing 5 as well. I tryed benching and I can only bench 95.

Was arnold on steroids? Im reading about him and hes not talking about steroids just about proper nutrition.

Tough Old Man

You have to be around 12 years old cause all you think about is ARNOLD. Forget him and follow a training program on this site. Also check yourself into our nutrition forum. Give the receptionist your diet so everyone can go crazy with it.

Now that's all the info you need at the present moment. Did you click onto the link I put up or did you decide fuck it and go read more Arnold shit.

Tough old Man

CowPimp

Whoever gave you that advice is stupid. You don't need to put on fat before you start trying to gain muscle. In fact, that's counter productive. Fat cells are a conversion site for estrogen.

Let me guess, they told you that "you need some fat to turn into muscle?" Nonsense. You can't turn fat into muscle. You can oxidize fatty acids to get the energy necessary to synthesize new muscle tissue, but you could've got the same energy from eating food before adding that fat.

Don't worry about what weights you push around right now. Start with bodyweight exercises for a couple of weeks: pushups, chinups, body rows, squatting, lunging, stepups, etc. As that becomes easier, you can move to dips, one legged squatting in various forms, one legged deadlifts, etc.

After a few weeks you can try to move to external loads. Start light still, like something you can do 12-15 times with a struggle, but without hitting failure (The point at which you fail to complete a repetition, when a spotter would come in to help you basically). Over the weeks you can move your way down to moving weights that you can only lift 8-10 times.

As I said before, just read the stickies. They're there for a reason.


He probably won't admit it, but yes. Virtually all high profile bodybuilders these days are on steroids. He probably doesn't know dick about proper nutrition either.

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Fisher

My diet; 5-6 meals every day plus cytcogainer. It says drinkin three 16oz cubs each day but I only drink one. I think thats more than I need.

Yes, thats what they told me "You need to gain more fat that you can turn into muscle because now you only have like 5%-8% of fat and you need more".
I read the stickys and most programs say like
A: work back
arms
etc
But I dont know what most machines do. The gym I go to has pretty old stuff there and most of the stickers that use to say what each machine works are now gone.

Arnold is my idol lol would like to be him one day

CowPimp

Do you guys have freeweights? Don't use machines yet. Wait until you build a proper foundation before you start adding in machines.

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Tough Old Man

He has already admitted to using steroids saying they give you a 5% advantage.

If that's all they give you, I don't think there would be 1% of the bodybuilders that would use gear.

Fisher

Yes, my local gym has free weights and machines. Arent free weights harder than machines? I know I might sound like a dumbass but ya . I'm mostly on free weights but I use couple machines.

CowPimp

Yes, freeweights are harder. Hard work is all part of the game though.

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Fisher

I agree. I got a new program that I will try for 6 weeks or so. (http://www.teenbodybuilding.com/derekbulk.htm)
Since I'm new my muscles and stuff arent really use to the weights that I'm going to put on them so I have a quastion. Should I start with less weght and increas the weight every now and then? <<But will I bulk up? Or should I put as much as weight on as I can and try to bulk up that way?

myCATpowerlifts

Those pics....week 1-37 are questionable at best. I doubt he made that transformation naturally.

CowPimp

I'm not a big fan of his split. I would seriously suggest reading the stickies here and putting something together, but feel free to give it a try.

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mike456

they are not questionable to me- 37 weeks is alot pus he didnt gain much size he just got cut up