beginners should start at the beginning.
when you can grow using a full body routine you`ll know to how to grow on a split routine done 2-3x a week.
imo its difficult to grow training more than 3x a week if natural.
do not assume that cos the current mr.o trains 5x a week that you can train that often.
it takes years to build up to that kind of frequency and make good progress.(if ever for youre average genetic bodytype.

to be trained 2-3x a week or maybe every 3rd day.
imo you shouldnt train till you are free of all aches from previous workout as its when you rest that your muscle grows.

deads-alternated with squats each workout.
bench press
close grip pulldowns
calf raises
military press
bicep curls
crunches
triceps pushdowns.

all done for 3 sets of 10 with the same working weight for each set of the exercise.
ie only last set will be set to failure.

when the weight builds up over the weeks you`ll find it harder to add weight to the final exercises.
when the added weight is making it hard to complete the routine cos youre running out of energy its time to split the routine.

its crucial not to simply add weight too quickly.
you want your body to adapt to the extra stresses,for this to happen when reps are coming harder 1kg increments are needed.
with a good clean diet high in protein and adequate carbs n fats your body will adapt(its not a case of manning up and just lifting the weight!)
IF youre get enuff rest.

rest=getting youre sleep sorted and making sure youre getting 8 hours a nite EVERY nite.

a very basic 2 day split ive followed...

squats
bench
dips
calves
gripwork


deads
chins
military press
biceps
abs

if that was following on from the full body(FB) i`d keep sets/reps/weights the same.
the decreased volume will allow to carry on adding weight single factor style.
imperative to start using 2x0.5kg plates now.

altho for deads n squats you may find you can add 2.5kg a week regularly for quite a while longer as they are the biggest exercises.

that is if you get enuff rest.


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i think its common place to skip the basics and start concentrating on the little details before you need to.
i think the biggest mistake is to look at training as if under a microscope when what you actually need to do is take a step back and "get" the whole picture.

training and getting results is actually very simple.
its made complicated by idiots(ie the media)and i got lost on that one for years...

if i hadnt taken a step back and realised how important rest is i wouldnt be able to partial deadlift the wieght i can.
i got my twiglike body to adapt-ie i tricked it into allowing 240kg not to cut me in half(no staps baby lol)
ive added 1kg a workout month in month out training 2x a week for that...

rest rest rest lol


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my first real question hehe.

Cal..... Question
I try not to let my body get used to what is going on.
I need new reps and sets to wake my workout up a little.
I have been doing 3X10 for a while now and need a change.
I am limited on the weights i get to use, that's why i have been repping for 12.

Second, In your opinion, what whould be the best way to be past the bench plato.
I went up on bench 10lbs last week. how do I keep doing that?



Quote:
I try not to let my body get used to what is going on.
I need new reps and sets to wake my workout up a little.
I have been doing 3X10 for a while now and need a change.
I am limited on the weights i get to use, that's why i have been repping for 12.

Second, In your opinion, what whould be the best way to be past the bench plato.
I went up on bench 10lbs last week. how do I keep doing that?

Anyone else feel free to give advice


hmm first things first-
i reckon you need to buy some weights to allow for some weight progression-i guess its not what you want to hear, but if you didnt buy supplements for a couple of months you could buy a couple of 20kg discs minimum.(although doing more reps with what youve got is cool-nuthing wrong with 15 rep sets either, i think thats what dq does(but then he`s not natural).
i dont find it necessary to change my exercises in fact i like doing the same stuff all the time-at most changing the order i do them.
its personal preference to change your exercises, but if your going to i`d stick with an exercise for 2-3 months before changing it to really reap the benefits of it.
as i dont know your routine i`ll give an example of a routine i`d use-
the thing is its based around traing twice a week and when the weight starts to get heavy once every 4-5 days-most cant handle the infrequency of workouts cos theyre worried about losing size-
BOLLOCKS does it.
its rest and calories that get you big.
A
20 rep rest pause squats(or leg press)
3x8 military press
5x5 chins
3x15 single leg calf raises
B
3x15 stiffleg deadlifts
3x8 bench press
5x10(or whatever you can do)or 5x5 with weighted belt dips
gripwork-pinch gripping plates and finger curls
all sets to be done cumulative fatigue style- which means all sets to be done with the same weight-so the first set is hard,second set is very hard and third set should result in positive failure.

everyone knows compound exercises build mass, so why is it that flyes and lateral raises are always included when youre still trying to gain size-
i just dont get it!i wasted years trying to hit the muscles from all the angles and using different exercises-it didnt work-and in my opinion only works for easy gainers and steroid users-i`m a hardgaining ecto!

the key for muscle growth for me is constant weight progression, but done in training cycles.cyles can be for 4 weeks or a year, but more usually 3 or 4 month blocks.
you can use this cycling to break thru plateaus also-
if for example your bench is 50 kg`s and you`ve been unable to do more for several weeks and your diet is spot on and youre getting 8 hours sleep a nite-
drop back your weight to 46kg`s,spend a month adding 1kg a week till you have reached your old PB of 50kgs-the difference is you will have some gaining momentum-your body adapting to the slight increase each week.
now add 0.5kg(or 1lb) a week - if youre sufficiently rested from the previous workout you should get 50.5kg and the next 51kg -then when you can increase the weight no more-make the increment even less - 1lb or 0.25kg a week-
when you can increase no more-cycle is over.
you can then take a week off and start again or carry on by dropping back on the weight again-for example-if your weight peaked at 58kg-you would drop back to 54kgs(4kgs over your last pb)and start again adding akilo a week till you hit your pb and drop the increase to 1lb a week...........

i have found once you hit a certain point you cant gain(or is very difficult) in more than 1 exercise at a time .
if you read my log my whole training is centred on 20 rep squats/deads with a trap bar-using this method ive worked my way upto 153kg`s(albeit 3/4 partial cos of my back)and put on 20 lb`s this year and 2 1/4" on my thighs-
so far most of my other exercises have increased in weight along with the 20 rep work using the above method.
right ive probly missed loads out so feel free to ask for any clarification

I like it, sweet and simple!

I see so many newbies over train it isn't funny. I would put a smiley face but that would make it funny..

thanks bud, can you tell that i actually wrote it lol