New Training Program - Page 2 - Ausbb

dave · 07-06-2010, 05:01 PM

Oliver he is 75kg not even close to 80kg yet. If he hit 85kg then he is doing well, 90kg is fantastic. I think he meant Zane is the right size for him, not as big as arnie and nowhere near freaking ronnie style etc. I am sure he knows he will not look like that.

Also do not squat and dead every day (take a seperate day off once a week for each) if you choose a 4 day full body and keep below Oli's 9000 arm exercises please 8800 is a good number I think. Seriously what he said is important divvy up the volume a bit do not just add more and more on.

Oli · 07-06-2010, 05:04 PM

lol agreed with above.

Only difference if I were him is that I'd do a set 3 day full body program rather than throwing concepts like lower body and upper body (as simple as they are) are just going to confuse him and he's likely not going to pick the right exercises or gain as fast as he could.

I dont get the whole 'i want a 4 day program' thing when 3 works fine. Why be in the gym 4 times a week if you can get better results on 3?

dave · 07-06-2010, 05:07 PM

Some people need to do things constantly otherwise they drop off, more a psychological thing than a physiological need. I train 4 days because of how I structure my training, plus I like 4 days anymore and I am doing too much though. But I adjust it as I go if I feel volume is too high, I just listen to my body.

dave · 07-06-2010, 05:12 PM

Also Gareer just for you, if you still do a split program and forgo the earlier advice can you please hit each bodypart twice a week do not go towards a 1 day a week split. Also you do chest and then shoulders... let me guess chest is a lot of benching and shoulders is a lot of pressing then isolation work for each and it goes mon tue off thur fri? Might be two much volume for your delts (front delt head overload) in your original workout if this is the case. If it isn't I would be very happy to hear that but you could be walking right towards some overuse injuries in your shoulder, not good.

Oli · 07-06-2010, 05:21 PM

Can I draw up a 4 day template if we must do one?

Monday - SQUAT DAY
3x5 Squat
3x10 Lunges OR leg press
3x15 Hanging leg raises

Tuesday - BENCH DAY
3x5 Bench
3x10 dumbell press OR incline press
3xfailure pull ups

Thursday - DEADLIFT DAY
2x5 Deadlift
1x10 Stiff legged deadlift OR good morning (go easy on this)
3x15 Weighted sit ups

Friday - PRESS DAY
3x5 Overhead press
3x10 dumbell overhead press OR dips
3x10 bent rows

gareer · 07-06-2010, 06:24 PM

Thanks for all the great replies so far, and no Oli i dont have a miscontrued idea that I can be exactly like Zane, It's more about motivation and choosing someone who has an aesthetically pleasing physique which is what im aiming for (but within my own bodies capabilities). I think I will try a full body workout 3 or 4 times a week and see how my body goes with it (I'm young yet, if I make a mistake i just learn and keep going). And @Dave, I used to be a competitive swimmer so my shoulders have a taken a bit over the years and they seem to be coping fine, however I will take that into consideration. Current workout is Push (Chest/Tri's) Monday, Pull (Back Bi's Tuesday), Rest Wed, Thursday (legs), Shoulders/abdominals and cardio - friday. Friday is generally a pretty light day as I dont wanna overload my shoulders. And yeh dave you hit it right, its a psychological thing more than anything else, i enjoy going to the gym as it really clears my head.

Gareer

Shrek · 12-06-2010, 01:20 AM

Quote:

Originally Posted by gareer

Size and strength but mainly just size, my goal physique is frank zane (my idol).

Gareer

It's great to have goals but you have set the bar way to high. Frank Zane is a former Mr Olympia and physiques such as Franks are not easy to achieve. Although on the smaller size compared to other Pro Bodybuilders he still have plenty muscle mass.
Good Luck though.

PTC · 12-06-2010, 04:05 AM

Great thread.

This may come as a shock, but the skinnier you are the LESS you need to train.

At 6'1" and 75kg, your a twig.

For those that dont know, ALL exercise is catabolic.

Gyms for strength, kitchens for size.

I know your bodybuilding magazine wont tell you, they want you to buy next months edition, with the killer article on sharpening you intercostal/serratus tie in.

Do you read anything on here gareer?

AndyMitchell · 12-06-2010, 10:49 AM

All I can add to this "good thread"...

Instead of asking for some routine, make up something of your own, post it, if that does it for you and report back the results, if you get any...if you don't, try something else...you young blokes have got your whole lives in front of you to try and experiment, what's the rush?.

For this reason It tickles me when I see trainees ask other forum members for routines over the internet.

Take charge, and be responsible for your own life.
Be your own expert - for your own body, empower yourself by reading as much as you can.

Instead of trying to fit four workouts in a week, consider just resting however long enough it takes between workouts...view the workouts as A, B ,C and D rather than days of the week.
Recovery for a skinny young person is your enemy.

Morgan · 12-06-2010, 10:54 AM

I aim to look like Frank McGrath, he's no Mr Olympia, but still looks sensational to me.

07-06-2010, 05:04 PM	#12 (permalink)
Oli Active Member Join Date: Nov 2009 Location: Newcastle Gender: Posts: 3,000	lol agreed with above. Only difference if I were him is that I'd do a set 3 day full body program rather than throwing concepts like lower body and upper body (as simple as they are) are just going to confuse him and he's likely not going to pick the right exercises or gain as fast as he could. I dont get the whole 'i want a 4 day program' thing when 3 works fine. Why be in the gym 4 times a week if you can get better results on 3? __________________ 5/3/1 Crew.

07-06-2010, 05:21 PM	#15 (permalink)
Oli Active Member Join Date: Nov 2009 Location: Newcastle Gender: Posts: 3,000	Can I draw up a 4 day template if we must do one? Monday - SQUAT DAY 3x5 Squat 3x10 Lunges OR leg press 3x15 Hanging leg raises Tuesday - BENCH DAY 3x5 Bench 3x10 dumbell press OR incline press 3xfailure pull ups Thursday - DEADLIFT DAY 2x5 Deadlift 1x10 Stiff legged deadlift OR good morning (go easy on this) 3x15 Weighted sit ups Friday - PRESS DAY 3x5 Overhead press 3x10 dumbell overhead press OR dips 3x10 bent rows __________________ 5/3/1 Crew.

12-06-2010, 10:49 AM	#19 (permalink)
AndyMitchell Active Member Join Date: Nov 2009 Location: As close as the restraining order allows Gender: Posts: 3,104	All I can add to this "good thread"... Instead of asking for some routine, make up something of your own, post it, if that does it for you and report back the results, if you get any...if you don't, try something else...you young blokes have got your whole lives in front of you to try and experiment, what's the rush?. For this reason It tickles me when I see trainees ask other forum members for routines over the internet. Take charge, and be responsible for your own life. Be your own expert - for your own body, empower yourself by reading as much as you can. Instead of trying to fit four workouts in a week, consider just resting however long enough it takes between workouts...view the workouts as A, B ,C and D rather than days of the week. Recovery for a skinny young person is your enemy. __________________ as long as you keep doing what you're doing, you're going to keep getting what you're getting. Last edited by AndyMitchell; 12-06-2010 at 11:00 AM.

12-06-2010, 10:54 AM	#20 (permalink)
Morgan Active Member Join Date: Feb 2009 Location: Melbourne Gender: Posts: 1,417	I aim to look like Frank McGrath, he's no Mr Olympia, but still looks sensational to me. __________________ 6'4", 119kg - Bulking to 125-130kg by September... Recent PB's - Bench 175kg x 1 145kg 5x5, Weighted Pullups +25kg 5x5, Sumo Deadlift 250kg x 1 180kg 5x5, Squat 200kg x 1 160kg 5x5, BB Row 115kg 5x5

07-06-2010, 05:01 PM	#11 (permalink)
dave Active Member July10MOTM Join Date: Mar 2010 Location: Melbourne, Victoria Gender: Posts: 4,803	Oliver he is 75kg not even close to 80kg yet. If he hit 85kg then he is doing well, 90kg is fantastic. I think he meant Zane is the right size for him, not as big as arnie and nowhere near freaking ronnie style etc. I am sure he knows he will not look like that. Also do not squat and dead every day (take a seperate day off once a week for each) if you choose a 4 day full body and keep below Oli's 9000 arm exercises please 8800 is a good number I think. Seriously what he said is important divvy up the volume a bit do not just add more and more on.

07-06-2010, 05:07 PM	#13 (permalink)
dave Active Member July10MOTM Join Date: Mar 2010 Location: Melbourne, Victoria Gender: Posts: 4,803	Some people need to do things constantly otherwise they drop off, more a psychological thing than a physiological need. I train 4 days because of how I structure my training, plus I like 4 days anymore and I am doing too much though. But I adjust it as I go if I feel volume is too high, I just listen to my body.

07-06-2010, 05:12 PM	#14 (permalink)
dave Active Member July10MOTM Join Date: Mar 2010 Location: Melbourne, Victoria Gender: Posts: 4,803	Also Gareer just for you, if you still do a split program and forgo the earlier advice can you please hit each bodypart twice a week do not go towards a 1 day a week split. Also you do chest and then shoulders... let me guess chest is a lot of benching and shoulders is a lot of pressing then isolation work for each and it goes mon tue off thur fri? Might be two much volume for your delts (front delt head overload) in your original workout if this is the case. If it isn't I would be very happy to hear that but you could be walking right towards some overuse injuries in your shoulder, not good.

07-06-2010, 06:24 PM	#16 (permalink)
gareer Active Member Join Date: Oct 2009 Location: Brisbane Gender: Posts: 1,606	Thanks for all the great replies so far, and no Oli i dont have a miscontrued idea that I can be exactly like Zane, It's more about motivation and choosing someone who has an aesthetically pleasing physique which is what im aiming for (but within my own bodies capabilities). I think I will try a full body workout 3 or 4 times a week and see how my body goes with it (I'm young yet, if I make a mistake i just learn and keep going). And @Dave, I used to be a competitive swimmer so my shoulders have a taken a bit over the years and they seem to be coping fine, however I will take that into consideration. Current workout is Push (Chest/Tri's) Monday, Pull (Back Bi's Tuesday), Rest Wed, Thursday (legs), Shoulders/abdominals and cardio - friday. Friday is generally a pretty light day as I dont wanna overload my shoulders. And yeh dave you hit it right, its a psychological thing more than anything else, i enjoy going to the gym as it really clears my head. Gareer

12-06-2010, 04:05 AM	#18 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Great thread. This may come as a shock, but the skinnier you are the LESS you need to train. At 6'1" and 75kg, your a twig. For those that dont know, ALL exercise is catabolic. Gyms for strength, kitchens for size. I know your bodybuilding magazine wont tell you, they want you to buy next months edition, with the killer article on sharpening you intercostal/serratus tie in. Do you read anything on here gareer?