New Member !!

[Gym Addict]

<font color="white">Hey y'all

New Member here, saw this website and was amazed at dedication a lot of the members have towards bodybuilding. Anyway, I'm a University Student orginally from Savannah GA now living in the Pacific Northwest. Been training for about 2 years and seen some great gains (while doin' it all natural... food/vitamins are the only thing I need). When I started (age 23) I was 165 lbs. as of Monday I'm 191 lbs., and at 5'10 my ultimate goal is 210-215 lbs. One thing that I've learned is "patience is a virtue"</font>

[littleamazon]

Welcome to ABC!
What are your goals?
which is your current training?
How nutrition coming along?

Make sure to check the Nutrition and the Exercise sections of this site!

Amazon

[Gym Addict]

my training split for the months of may and june are as follows:

This set sequence is something I do for every single exercise

Set 1: 20 reps (warm up)
Sets 2 - 5: 10 reps (heavy weight)
Set 6: 15 reps

* I use a weight for each set that allows me to perform each exercise with proper form and the last 2-3 reps are a real grind to get done. Most times I use the rest pause method for 5 sec. to through the amount of reps each set calls for.

Training Split: (For May and June)

Monday: Shoulders/Back/Abs

Shoulders:
Military Press
DB Military Press
Front Cable Raises
DB Front Raises
DB Laterals
Machine Laterals

Back:
Chin ups (Wide Grip and Narrow Grip)
Lat Pulldown (Wide Grip or Underhand Grip)
Cable Rows
Machine Rows
Hyperextensions

Abs:
Cable Crunches or regular crunches (5 sets of 12 or however many I can do in 60 secs, while keeping my abs tight)

Wednesday: Quads, Hams, Triceps
Quads:
Leg Extensions
Leg Press
Squats
Smith Machine Squats

Hamstrings:
Lying Leg Curls
Seated Leg Curl
Lunges

Triceps:
Tricep Pressdown
Tricep Extension
French Press

Friday: Chest/Biceps

Chest:
Flat Barbell Bench Press
Incline Bench Press
Machine Flyes
DB Flyes
DB Press

Biceps: (I don't train forearms cause I find they get worked when I do my Biceps)
Concentration Curls
Incline Dumbell Curls
Preacher Curls
Barbell Curls

Abs

Hanging Leg Raises (5 sets of 12 reps or however many I can do in 60 secs., while keeping my abs tight)

** above was a list of exercises I do, for each day I choose two exercises (12 sets per body part) except for my abs. This allows each workout to be different and allowing my body continously grow. Every rep scheme/split changes every 2 to 4 months. It may not work for others but it works for me

Nutrition:

I eat 5 meals per day spaced about 3 hrs apart and consume anywhere between 3,200 and 4,000 calories per day. I monitor my body weight/body fat constantly and if I find my BF% is going up more than I like I will decrease my calories on certain days.

[ryancostill]

this is essential reading!
http://www.abcbodybuilding.com/windowofopportunity.php

I would add the deadlift to your exercise repetoire. they are unparalleled for adding mass to the back.

[littleamazon]

[ QUOTE ]
my training split for the months of may and june are as follows:


Training Split: (For May and June)

Monday: Shoulders/Back/Abs

Shoulders:
Military Press
DB Military Press
Front Cable Raises
DB Front Raises
DB Laterals
Machine Laterals

<font color="blue"> Arnold Press? Upright rows? Alternating Military Press? </font>

Back:
Chin ups (Wide Grip and Narrow Grip)
Lat Pulldown (Wide Grip or Underhand Grip)
Cable Rows
Machine Rows
Hyperextensions

<font color="blue"> Pullups? Barbell Rows? One arm rows? </font>

Wednesday: Quads, Hams, Triceps
Quads:
Leg Extensions
Leg Press
Squats
Smith Machine Squats

Hamstrings:
Lying Leg Curls
Seated Leg Curl
Lunges
<font color="blue"> Stiffed Legged Deadlift? Weighted Walking Lunges? </font>

Triceps:
Tricep Pressdown
Tricep Extension
French Press

<font color="blue"> Skull crushers? Dumbbell Kickbacks, Leaning forward? Dips? </font>

Friday: Chest/Biceps

Chest:
Flat Barbell Bench Press
Incline Bench Press
Machine Flyes
DB Flyes
DB Press


Biceps: (I don't train forearms cause I find they get worked when I do my Biceps)
Concentration Curls
Incline Dumbell Curls
Preacher Curls
Barbell Curls

<font color="blue"> I would still have forearm exercises, at least one or two. </font>
** above was a list of exercises I do, for each day I choose two exercises (12 sets per body part) except for my abs. This allows each workout to be different and allowing my body continously grow. Every rep scheme/split changes every 2 to 4 months. It may not work for others but it works for me

Nutrition:

I eat 5 meals per day spaced about 3 hrs apart and consume anywhere between 3,200 and 4,000 calories per day. I monitor my body weight/body fat constantly and if I find my BF% is going up more than I like I will decrease my calories on certain days.

[/ QUOTE ]

All the feedback I can give now!

Amazon

[Gym Addict]

I perform deadlifts every once in a while, especially when I believe my back has plateaued. So I mainly reserve this type of exercise when I real want to shock my back into new growth, when I find my body is adapting to the exercises I do. I find that it is a great way to bring things up mass wise.

Also, after two months with a program, to bridge the gap between the program I just completed (3 weeks) and the my new split I'll do some powerlifting with reps of 4-6 or 6-8 with lifts that add overall mass such as deadlifts, Barbell Bench Press, Squats etc.

Thanks for the window of opportunity artricle, it resassured some of the things I knew and taught me some things I didn't (i.e. putting creatine in your mouth and washing it down with water, I guess you do it this way so you can absorb more so your not leaving some residue in a glass). I usually take my protein powder to the gym with me, mix it with water, down it, once I hit the locker room.

[Venom]

Welcome, Gym Addict! Were very happy to have you. /forum/images/graemlins/cool.gif

[President Wilson]

[ QUOTE ]
Welcome, Gym Addict! Were very happy to have you. /forum/images/graemlins/cool.gif

[/ QUOTE ]

Without a doubt! Great to have you!