Build A Model Body!

[jay_lanz]

I think you have a great regimen if your goal is generally to be fit and healthy. But train 7 days a week?!?! You my friend are overtraining big time. Please don't forget about that muscle grows outside the gym. Have a day or 2 of rest and you'll be fine. You are taxing your body too much for it to recover and grow.

 

hmm, you're right. maybe I should space my Upper Body and Lower Body workout days. But I think I should still retain my daily midsection and aerobic work, then the crosstraining on sunday.

 

Thanks for the advice, saer!

 

---edit---

also, I worry about my egg and protein intake. is there a way to protect your liver and kidneys having such a diet requiring protein? this is during training season only. during competition season, I go carbo-loading naman.

you already answered this in the Diet thread. the answer is water intake. thanks!

Edited October 29, 2008 by jay_lanz

[tiyopaeng501]

How do I focus on growing my arms more without compensating on my torso? I'm currently using stronglifts.com's 5x5 program (Modified Rippetoe 5x5) and I'm happy to say that it did give me results that I want but my arms still lack the size. My two core arm exercises right now are Dips for the triceps and Chin ups (Palm facing you) for the biceps. Done in 2 - 3 sets of 8-10 reps. My current dip is BW + 15lbs. and my current chinup is BW + 5lbs.

 

Here's my workout including the weight

 

Workout A

Squat - 70kg 72.5kg 75kg 75kg 75kg 5x5

Bench Press - 50kg 52.5kg 55kg 57.5kg 60kg 60kg 5x5

Barbell Rows - 50kg 52.5kg 55kg 57.5kg 60kg 60kg 5x5

Dips - BW + 15lbs 3x8-10

Chin ups - BW + 5lbs 2x8

 

Workout B

Squat - 70kg 72.5kg 75kg 77.5kg 80kg 80kg 5x5

Military Press - 35kg 35kg 35kg 37.5kg 37.5kg 5x5 (My military press sucks right now )

Deadlift - 90kg 1x5

Chin ups - BW + 5lbs 3x8

Dips - BW + 15lbs 2x8-10

[Olympus]

Thanks for the reply, saer. Quality over quantity, hmm. I think it will be more on power training this way than speed/endurance training with muscle definition which I'm after. Could you expound further pls? What do you mean by focusing on basic compound lifts-- like benchpresses, military press, etc.? I think you're suggesting also that I divide my workout program to 3 days x 2 per week +sunday rather than 2 days x 3 per week + sunday, so I focus more on specific sections per day. Did I understand it correctly?

 

If you don't have the basic foundation of strength, it would be counter productive to focus on speed training to begin with. You need to have the "horsepower" if you wanna generate a good amount of force.

 

Endurance training can be covered by your specific skill work which is your focus.

 

Definition will be achieved by cleaning up your diet.

 

You only need to strength train 3x/wk with a day of rest in between workouts.

 

I think this is intended for fast muscle mass gain (bodybuilding) and power training. thanks for this, I will definitely try such program when I shift to strength training

 

The program was intended to give you a solid foundation so you will be ready for the more advanced programs in the future.

 

Bodybuilding is but semantic. You can only call someone a bodybuilder once he has stepped on the stage and competed in a bodybuilding show. Other than that, you are just a guy who lifts weights.

 

How do I focus on growing my arms more without compensating on my torso? I'm currently using stronglifts.com's 5x5 program (Modified Rippetoe 5x5) and I'm happy to say that it did give me results that I want but my arms still lack the size. My two core arm exercises right now are Dips for the triceps and Chin ups (Palm facing you) for the biceps. Done in 2 - 3 sets of 8-10 reps. My current dip is BW + 15lbs. and my current chinup is BW + 5lbs.

 

Here's my workout including the weight

 

Workout A

Squat - 70kg 72.5kg 75kg 75kg 75kg 5x5

Bench Press - 50kg 52.5kg 55kg 57.5kg 60kg 60kg 5x5

Barbell Rows - 50kg 52.5kg 55kg 57.5kg 60kg 60kg 5x5

Dips - BW + 15lbs 3x8-10

Chin ups - BW + 5lbs 2x8

 

Workout B

Squat - 70kg 72.5kg 75kg 77.5kg 80kg 80kg 5x5

Military Press - 35kg 35kg 35kg 37.5kg 37.5kg 5x5 (My military press sucks right now sad.gif)

Deadlift - 90kg 1x5

Chin ups - BW + 5lbs 3x8

Dips - BW + 15lbs 2x8-10

 

Simple answer. Once you add a significant amount of weight to what you can do for military press, dips, pullups and rows, you'll be surprised how much size you can add to your arms

[Palakol]

Please critique my current program.

 

Fitness Goal for the next 6 months: I dont want to get buffed up too much since it will slow me down in my sport. I want to maintain my speed, and be well-toned overall but have my pecs, delts, shoulders, sides, and gastrocs ripped. So, my program focuses on power, speed, and endurance which involves more reps than more weights. My metabolism is average to above average, I think. With these in mind, here is my program...

sir, didn't i meet you at another thread?

 

i didn't quote the program to avoid flooding. first of all, nice diet. if you can stick to it, good. personally, i just go with my instincts. i eat about 9 times a day. i'm a really picky eater (as they say in that virgo thread. haha). i don't like the greasy stuff and the stuff that taste too sweet, or too salty. (i know. good for me, right?) i just set the alarm, and eat every 2 - 3 hours.

 

now if i read correctly, you want power, speed, and endurance. then, you want that ripped model-like physique. sounds to me like sports conditioning. check out ross enamait. http://www.rossboxing.com/ i think the the previously posted program contained too much isolation lifting. leave that to the bodybuilders. stick to compound lifts. personally, i do only six lifts. deadlifts, squats, rows, bench presses, snatches, clean & jerk / press. (sometimes i break down the c & j into individual lifts. i feel lazy.) for strength and power, i mostly do 2 sets of 5 with adequate rest. i just adjust how heavy i go. kept me at a steady weight, although i feel faster and stronger than ever.

 

i'm a recreational athlete myself. although i don't usually have a training schedule, i try to get some basic structure in my weekly workouts. how i used to train: 3 interval runs/sprints, 2 strength training (mostly weights), 2 power training (lifts or plyo), 3 core, 2 conditioning (mostly circuit intervals), and yoga on sundays.

 

seriously sir, what's your sport?

Edited October 30, 2008 by Palakol

[jay_lanz]

If you don't have the basic foundation of strength, it would be counter productive to focus on speed training to begin with. You need to have the "horsepower" if you wanna generate a good amount of force.

 

Endurance training can be covered by your specific skill work which is your focus.

 

Definition will be achieved by cleaning up your diet.

 

You only need to strength train 3x/wk with a day of rest in between workouts.

 

The program was intended to give you a solid foundation so you will be ready for the more advanced programs in the future.

 

Bodybuilding is but semantic. You can only call someone a bodybuilder once he has stepped on the stage and competed in a bodybuilding show. Other than that, you are just a guy who lifts weights.

 

Simple answer. Once you add a significant amount of weight to what you can do for military press, dips, pullups and rows, you'll be surprised how much size you can add to your arms

Thanks for the valuable info, saer. Will definitely consider these in revising my workout program. I agree with you and saer Jacques, I think I should put more space and intervals in my daily program.

 

sir, didn't i meet you at another thread?

 

i didn't quote the program to avoid flooding. first of all, nice diet. if you can stick to it, good. personally, i just go with my instincts. i eat about 9 times a day. i'm a really picky eater (as they say in that virgo thread. haha). i don't like the greasy stuff and the stuff that taste too sweet, or too salty. (i know. good for me, right?) i just set the alarm, and eat every 2 - 3 hours.

 

now if i read correctly, you want power, speed, and endurance. then, you want that ripped model-like physique. sounds to me like sports conditioning. check out ross enamait. http://www.rossboxing.com/ i think the the previously posted program contained too much isolation lifting. leave that to the bodybuilders. stick to compound lifts. personally, i do only six lifts. deadlifts, squats, rows, bench presses, snatches, clean & jerk / press. (sometimes i break down the c & j into individual lifts. i feel lazy.) for strength and power, i mostly do 2 sets of 5 with adequate rest. i just adjust how heavy i go. kept me at a steady weight, although i feel faster and stronger than ever.

 

i'm a recreational athlete myself. although i don't usually have a training schedule, i try to get some basic structure in my weekly workouts. how i used to train: 3 interval runs/sprints, 2 strength training (mostly weights), 2 power training (lifts or plyo), 3 core, 2 conditioning (mostly circuit intervals), and yoga on sundays.

 

seriously sir, what's your sport?

yes, i think we did. Lulz

 

meal for 9 times a day. hmm. since this portion of my query is intended for the diet thread and not for this one, can you PM me the breakdown of those meals in category (carbs, prot, etc.) so we wont go offtopic? I'm picky eater as well, but occasionally I get cravings too for something sweet and salt especially when I'm out with my usual friends (who binge a lot). takes a lot of self-control, especially if they're right in front me munching down a fat, greasy burger. at the office, I bring about 4-5 plastic containers for scheduled meals and set my alarm as well. only hassle is when I'm caught in the middle of a meeting.

 

yes, I think you nailed pretty much on what I want/ fitness goal -- sports conditioning and ripped physique, but not too buff to maintain my speed. if you dont mind, could you PM as well your training workout? its good that you mentioned yoga. I personally believe its a very good addition to one's workout regimen.

 

shotokan and goju-ryu, both in kata and kumite. thanks for the inputs, saer, and in advance for the requested PMs.

[Oguz]

Roids! thats it!

[Palakol]

Roids! thats it!

not really, troll.

[delavega]

And in all honesty, the guys who always says that in the gym are often the guys who are really weak and achieve a mediocre at best type of physique.

 

I forgot to put this on my gym pet peeves. hehe. Guys who ask for advise what to do @ the gym, and then there's a remark "yung para tama lang yung laki, ayaw ko lumaki ng parang bodybuilder" "ano dapat i take ko para magka corte lang yung katawan ko, ayaw ko lumaki ng parang body builder"

 

As if building our bodies happens overnight. If you can't get to your mediocre goal, getting freakish pa kaya?

 

To my experience, these are the guys also who takes lots of stuff. You can see them always shaking their whey protein bottle. Taking pills before and after workout. Pill whores.

 

 

But about the topic, imo, if you want to build a model body, circuit training is the path for you + high intensity cardio every morning.

[Olympus]

I forgot to put this on my gym pet peeves. hehe. Guys who ask for advise what to do @ the gym, and then there's a remark "yung para tama lang yung laki, ayaw ko lumaki ng parang bodybuilder" "ano dapat i take ko para magka corte lang yung katawan ko, ayaw ko lumaki ng parang body builder"

 

As if building our bodies happens overnight. If you can't get to your mediocre goal, getting freakish pa kaya?

 

To my experience, these are the guys also who takes lots of stuff. You can see them always shaking their whey protein bottle. Taking pills before and after workout. Pill whores.

 

 

But about the topic, imo, if you want to build a model body, circuit training is the path for you + high intensity cardio every morning.

 

Sometimes if the circuit is already brutal, you won't even need to do the cardio.

 

Add to what you said, and many of these guys look the same year in and year out and never even get stronger at all

[mr. john]

can anyone give me sample workout for my gf? for toning and for her problem areas specifically big thighs and big arms..obese kasi siya before..thanks in advance!

Edited January 26, 2009 by mr. john

[Olympus]

can anyone give me sample workout for my gf? for toning and for her problem areas specifically big thighs and big arms..obese kasi siya before..thanks in advance!

 

google search escalating density training.

 

where does your GF work out?

[hardbodyz]

ang pinaka importante sa lahat bro ung may DISIPLINA KA AT DITERMINADO KA...kung wala ka nyan wag ka ng mag aksaya ng time pera and anything else.......

 

 

pede na ba ito?

[tiyopaeng501]

I know alot of people are isolation haters here so be nice but would adding single jointed workout for my arms help it grow? I mean theoretically? Like skull crushers and barbell curls? When I started doing these Isolations, it got my arms sore.

 

Main workout is still full of compounds, I tried Max OT's 3 day split just so to focus on the body parts more. My legs are growing faster than my upper body due to 5x5's squat per day and it's becoming more obvious now.

 

Day 1 - Chest and triceps

Flat Bench 1x12 1x8 3x6

Inclined Bench 2x6

Weighed Dips 2x6

Skull Crusher 2x8

 

Day 2 - Back and Biceps

Lat pulldowns 1x12 1x8 (Warm up)

Weighed Chinups (Narrow) 3x6

Weighed Pullups (Wide) 2x6

Barbell Rows 2x6

Barbell Curls 2x8

 

Day 3 - Legs, abs and Delts

Squat 1x12 1x8 3x5

Deadlift 1x6

Military Press 1x12 3x6

Upright Row 2x6

Leg lifts 2x15

[Palakol]

I know alot of people are isolation haters here so be nice but would adding single jointed workout for my arms help it grow? I mean theoretically? Like skull crushers and barbell curls? When I started doing these Isolations, it got my arms sore.

 

Main workout is still full of compounds, I tried Max OT's 3 day split just so to focus on the body parts more. My legs are growing faster than my upper body due to 5x5's squat per day and it's becoming more obvious now.

 

Day 1 - Chest and triceps

Flat Bench 1x12 1x8 3x6

Inclined Bench 2x6

Weighed Dips 2x6

Skull Crusher 2x8

 

Day 2 - Back and Biceps

Lat pulldowns 1x12 1x8 (Warm up)

Weighed Chinups (Narrow) 3x6

Weighed Pullups (Wide) 2x6

Barbell Rows 2x6

Barbell Curls 2x8

 

Day 3 - Legs, abs and Delts

Squat 1x12 1x8 3x5

Deadlift 1x6

Military Press 1x12 3x6

Upright Row 2x6

Leg lifts 2x15

soreness does not automatically mean hypertrophy. i mean, i'm damn sore after a running session, but i don't see muscle growth in my legs. and i've been running religiously for about 7 years now.

 

and you do not need multiple exercises. i personally use only three to four lifts per workout. and i ALWAYS train the whole body.

 

pullups, pulldowns, and rows target basically the same muscles. and your deltoids work whenever you use your pushing muscles, so they belong with the presses.

 

and i will never get tired of saying: ISOLATION IS FOR ADVANCED BODYBUILDERS.

 

why are people so obsessed with curls?

Edited February 6, 2009 by Palakol

[Olympus]

I know alot of people are isolation haters here so be nice but would adding single jointed workout for my arms help it grow? I mean theoretically? Like skull crushers and barbell curls? When I started doing these Isolations, it got my arms sore.

 

Main workout is still full of compounds, I tried Max OT's 3 day split just so to focus on the body parts more. My legs are growing faster than my upper body due to 5x5's squat per day and it's becoming more obvious now.

 

Day 1 - Chest and triceps

Flat Bench 1x12 1x8 3x6

Inclined Bench 2x6

Weighed Dips 2x6

Skull Crusher 2x8

 

Day 2 - Back and Biceps

Lat pulldowns 1x12 1x8 (Warm up)

Weighed Chinups (Narrow) 3x6

Weighed Pullups (Wide) 2x6

Barbell Rows 2x6

Barbell Curls 2x8

 

Day 3 - Legs, abs and Delts

Squat 1x12 1x8 3x5

Deadlift 1x6

Military Press 1x12 3x6

Upright Row 2x6

Leg lifts 2x15

 

2 questions

 

What are you lifting for bench and standing military presses? How about rows and pullups?

 

Since you started how much have your lifts improved and how much muscle have you gained?