Every now and then i come on this site just to see what u guys have to say about ur workouts and i can honestly say not many of u actually knoiw what the fvck ur doing when it comes to getting big. U got guys posting their workout logs and they just dont push their muscles hard enough. I laugh at some of these posts. I read somewhere on this forum that if u want to bulk up u have to have absolutely NO cardio. fcvk me, where do u guys come up with this sh!t. If u want to get bigger, im gonna give u the guide to doing it right her on this post so read on. In 2 months if u dont see any significant improvement then u can post back and call me an idiot, but that will never happen because doing what i say will get u bigger.
The thing is that some of u just dont workout hard enough. U wanna get ur upper body bigger but u only do 1 exercise of chest , back, shoulders, and arms per workout. So her it is:
Monday (upper body):
Chest: 4 sets of dumbell flys. find out what the MAXIMUM weight u can do for this exercise. i.e lets say its 70lbs. U will do ur last set (4TH SET) on this weight. Your first 3 sets will build up to this weight. So u'll do ur 1st set on 40lbs and do 12 reps, 2nd set 50lbs, 12 reps. 3rd set 60lbs, 10-12 reps, and 4th set 10-12 reps. The reason the last 2 sets are 10-12 reps is because ur muscles are going to start getting exhausted as u do more.
SUPER SETS:
Back: 4 sets of pull downs. same thing as chest workor way up to you maximum.
Shoulders: 4 sets of military press. do same this as chest
-With back and shoulders u want to super set them both , which means u finish off ur back exercise and then u go right to ur sholders, with NO rest. Then when ur done shoulders u go to ur back again.
Chest: 4 sets of Bench press. again work ur way up to ur max
back: 4 sets of rows
sholders: 4 sets of exercise of your choice. Super set both back and shoulders.
Chest: Chose an exercise and do 4 sets.
Back; chose exercise and do 4 sets
Shoulders: Chose 4 exercise and do 4 sets.
U should be fvcking exhausted by now.
Forget about curls for today.
go do some core work.
find 4 exercises do 4 sets each. I recommend Russian twists, bicycle kicks, sit ups where u take a medicine ball hold it above ur head do a sit up with it where u are also throwing the ball at a wall and then u catch it and start ur way down on the sit up.
When ur doing these exercises the break that u take between sets is crucial to building muscle mass. Ur rest time between sets should be 1 minute maximum.
Also make sure that u workout on an empty stumache, when ur done ur workout have to load up on protein go eat a sub from subway or something and then go home and make a protein shake. If u want to start really gettin big u will have to start eating something every 2 hrs.
Day 2 (tuesday) : Do some lower body exercises
Do 3 quad exercises, 3 hamstring exercises, 3 inner thigh exercises, some calfs and then do arms. Do 3 bicep exercises super setted with 3 tricep exercises.
I will be fvcking sore after these workouts, if ur not, u probably didnt push urself hard enough. U should be doing Day 1's workout 3 times a week and day 2's workout 2 times a week. always make sure that u are eating lots of food throughout the day that way if u do cardio on top oif this (and believe me u wont fell like doing cardio after these workouts), but if u do decide to do cardio it shouldnt be a problem because u should be stuffing ur face with healthy foods after ur workouts. Follow this workout routine and u will be big in no time.
peace.
The thing is that some of u just dont workout hard enough. U wanna get ur upper body bigger but u only do 1 exercise of chest , back, shoulders, and arms per workout. So her it is:
Monday (upper body):
Chest: 4 sets of dumbell flys. find out what the MAXIMUM weight u can do for this exercise. i.e lets say its 70lbs. U will do ur last set (4TH SET) on this weight. Your first 3 sets will build up to this weight. So u'll do ur 1st set on 40lbs and do 12 reps, 2nd set 50lbs, 12 reps. 3rd set 60lbs, 10-12 reps, and 4th set 10-12 reps. The reason the last 2 sets are 10-12 reps is because ur muscles are going to start getting exhausted as u do more.
SUPER SETS:
Back: 4 sets of pull downs. same thing as chest workor way up to you maximum.
Shoulders: 4 sets of military press. do same this as chest
-With back and shoulders u want to super set them both , which means u finish off ur back exercise and then u go right to ur sholders, with NO rest. Then when ur done shoulders u go to ur back again.
Chest: 4 sets of Bench press. again work ur way up to ur max
back: 4 sets of rows
sholders: 4 sets of exercise of your choice. Super set both back and shoulders.
Chest: Chose an exercise and do 4 sets.
Back; chose exercise and do 4 sets
Shoulders: Chose 4 exercise and do 4 sets.
U should be fvcking exhausted by now.
Forget about curls for today.
go do some core work.
find 4 exercises do 4 sets each. I recommend Russian twists, bicycle kicks, sit ups where u take a medicine ball hold it above ur head do a sit up with it where u are also throwing the ball at a wall and then u catch it and start ur way down on the sit up.
When ur doing these exercises the break that u take between sets is crucial to building muscle mass. Ur rest time between sets should be 1 minute maximum.
Also make sure that u workout on an empty stumache, when ur done ur workout have to load up on protein go eat a sub from subway or something and then go home and make a protein shake. If u want to start really gettin big u will have to start eating something every 2 hrs.
Day 2 (tuesday) : Do some lower body exercises
Do 3 quad exercises, 3 hamstring exercises, 3 inner thigh exercises, some calfs and then do arms. Do 3 bicep exercises super setted with 3 tricep exercises.
I will be fvcking sore after these workouts, if ur not, u probably didnt push urself hard enough. U should be doing Day 1's workout 3 times a week and day 2's workout 2 times a week. always make sure that u are eating lots of food throughout the day that way if u do cardio on top oif this (and believe me u wont fell like doing cardio after these workouts), but if u do decide to do cardio it shouldnt be a problem because u should be stuffing ur face with healthy foods after ur workouts. Follow this workout routine and u will be big in no time.
peace.
