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Directive · #16 Post by **Directive** » Thu Jun 07, 2007 8:48 pm

LMAO, I say around 10lbs is gut. I gained like 10 lbs in 4 years and it seems to be congregating around my mid section.

I7Iz490N · #17 Post by **I7Iz490N** » Thu Jun 07, 2007 8:57 pm

victimizati0n · #18 Post by **victimizati0n** » Thu Jun 07, 2007 11:33 pm

Directive wrote:LMAO, I say around 10lbs is gut. I gained like 10 lbs in 4 years and it seems to be congregating around my mid section.

same here.. i am too young for this

2005 · #19 Post by **2005** » Sun Jun 24, 2007 5:59 pm

280 pounds in that picture which is about 2 months old, sitting at about 260-263 and probably 5% lower in bodyfat

I7Iz490N · #20 Post by **I7Iz490N** » Sun Jun 24, 2007 6:19 pm

Q12321 · #21 Post by **Q12321** » Sun Jun 24, 2007 6:44 pm

Pwnt..

2005 · #22 Post by **2005** » Sun Jun 24, 2007 8:42 pm

fat is more like it, but soon I'll be down from the 260 @ 24 % BF to 225 @ 10% bodyfat. That transformation will have me looking 3X bigger then I do now.

I7Iz490N · #23 Post by **I7Iz490N** » Sat Jun 30, 2007 2:36 pm

2005 · #24 Post by **2005** » Sat Jun 30, 2007 9:22 pm

Day 2 is worthless.... and Day 1 is a full body workout.

Here's the way I suggest you do it.

Day 1 Upper Body
Day 2 Lower Body
Day 3 off
Day 4 Upper Body
Day 5 Lower Body
Day 6 off
Day 7 off

Day 1

Flat Bench Press/Dumbbell Chest Press

Standing Dumbbell Shoulder Press

Variation of Standing Biceps Curls

Day 2

Front Squat/Back Squat

Alternating Lunges

Good Mornings

Standing Calve Raises

Day 4

Chin Ups/ Modified Pull Ups

One Arm Dumbbell Rows

Push Ups (variations)

Arnold Press

Dumbbell Skull Crushers

Day 5

Deadlifts

Step Ups

Seated Calve Raises

Barbell Shrugs

Here are some video clips for a similar routine for a site I've found whilst looking for videos to show you these lifts. Most of them are on here, some aren't and I'll link to those ones.

http://www.wannabebig.com/article.php?articleid=314

Very bottom of the page.

Arnold Presses
http://www.youtube.com/watch?v=GSKX7KrxCEI

Basic idea, except hes doing them wrong... hes pressing and then brining them parallel above his shoulders. You should rotate them inwards so that the 2 dbs touch in front of your face and your palms are facing you. Expect to do these light... I do them correctly and I'm very strong and can at best do them with 70's. Start out with 10's.

Barbell Shrugs

http://www.youtube.com/watch?v=E7oSJk_i ... ed&search=

Self explanatory. I do these with a bar like you would bench with but only because they don't make 300 pound dumbells lol. DB's or the bar would work fine, use what you have and when/if you ever get to where your shrugging 300+ then its time to use a bar.

Step Ups are simple, but can be dangerous. Place the bar on your back like you would when you squat. Then pick something thats about 10-12" off the ground and step up onto it and then step back off. Alternate each foot when you step up and start VERY light... probably with the bar.

Gaining weight is as much about nutrition as it is lifting. Know that you will/can only gain about 2 pounds per month of muscle and thats only if you eat enough. If the raw material (protein) isn't available then the body won't build more muscle. And you do not want to gain 40 pounds of fat... trust me.

5'10 130 (about) and lets say 9% bodyfat (very lean) and then you go to 5'10 170 you'd be about 31% bodyfat (very very fat) and you'd look no better maybe worse and then you'd have health problems. It will probably take you about 2 years, but you can put on 30 pounds of muscle and 10 pounds of fat and look much better then you do. That would have you at about 5'10 170 pounds and 14% bodyfat. Not big but atleast as big as the average man. You have your whole life ahead of you, you could be as big as you want to (within reason and genetics). But theres no reason why you couldn't be 5'10 190 pounds at 15% bodyfat and that my friend would be big.

I've decided I'm going to be 5'10 215 pounds @ 10% bodyfat... and I will. It might take 2 years but I will do it. I've also decided I wont lose strength while losing all that wieght.. but gain some. I'm stronger now then I've ever been and 50 pounds lighter.

For some reason though I'm back to 270 and I can't figure it out for the fin life of me.

EDIT:

Took out the 5 things you couldn't do without a cable system. Also figured out why I gained those 10 pounds.. because I've been eating more and lifting heavier for the last 2-3 weeks. I've put on about 3 pounds of muscle and probably 7 more from water/glycogen refilling. Thats what happens when you become carb depleted and then go on a bread bender.

I also forogt the sets/reps. I'll break it down in finer detail but for now just do 6 sets of 8 for each lift since you only have an average of 4 lifts per day. Figure out how much you can do 1 time in each lift and then reduce that by 50%, then use that weight to do your six sets of eight.