Just a thanks to everyone

[tjc74]

I don't post much but I read alot. I would just like to thank everyone here for all of the help I have received in this forum. I started out last year at 5/9 130lbs I now w/165lbs and still gaining. I have used the search key in this forum which was they key to my success.

I am now trying to keep track of how much I eat and what I eat. I'm eating 6 meals a day (stuck on 4 for some time) All of the good stuff and some junk. The only supplements I am taking are whey P.,multiV and creatine. I want to keep bulking up and keep gaining any suggestions would be great. My goal is 180lbs

Any good routines/exercises for bulking?

This is my routine:

Mon; Chest and Tris

Wed; Back and bis

Fri; Legs

Thanks again

 

[perfecto]

wat about shoulders?

 

[tjc74]

I don't really do shoulders other than arm circles and arm raises with 6lb weights. I guess I should start to focus on this, any suggestions? Could anyone tell me if this is true, I was told to work out 3 times a week and I would make better gains.

 

[Arnold]

Yes, hitting each muscle once every 5-7 days is best for gaining size/strength.

What exactly is your work-out? Exercises, sets, reps, etc?

How about a sample of your daily diet.

 

[Scotty the Body]

I wouldn't change your routine a whole lot whether your cutting or bulking, your diet changes as well as maybe adding some cardio if your cutting.

I don't do a lot of shoulder work either but its a good idea to add in some standing and bent over lateral raises, you could do them with legs or chest.

 

[tjc74]

I don't do cardio, no cutting needed for me, I still see abs.
Diet- wake up 11ish eat yogart or eggs then protein shake, 3hrs later I may eat pasta and salad about an hour later some sort of cake or danish, 3 to 4 hrs later maybe fish or chicken with say patatoes or pasta, 3hr later another meal close to what I just ate, or maybe just two hard boiled eggs and then about 2hrs later I will eat junk food, chease and crackers or chips, cookies. I also drink water or milk with almost every meal.

reps-10, 8, 6 to 4 (3 sets) on every routine

Chest

dumbell press or bench press
incline dumbell press or flys
cable pull downs or cable over head pulls

Back

Wide grip pull ups (everytime I do back)
either close or wide grip rows on machine or cable
Shrugs
db and cable curls

Legs

Leg press or smith machine squats
leg extensions
leg curls
calve raises (on leg press)

 

[Mudge]

Arm circles? You definately need shoulder work, otherwise pressing movements will soon suffer, and shoulders add a great deal to the overall front and back appearance.

Shoulder injuries are abound in any physical sport, except maybe soccer, so training them is wise.

 

[tjc74]

I will definetly add shoulders to my work outs, that is a valuable point.

 

[kanun]

Originally posted by tjc74
I would just like to thank everyone here for all of the help I have received in this forum.

Ditto
If it weren't for these boards I'd still be making all those mistakes I was making when I first started out.
Cheers to all

 

[Scotty the Body]

Yeah, you younger guys are lucky, back when I started lifting in my teens, all I had for help was mags and we all know the advice they give
The supplements sucked back then to and I never remember diet ever getting a mention.

Times have changed.