Need Tips?

[Oni]

Need help gaining strength? Need help in bulking up? I can help you. Just type in your goals, your current stats, and how much you're willing to commit into this. DON'T ask for help if you're just gonna do this whenever u feel like it. Because you will just be wasting both my time and yours. You get what you work for, if you're hardworking, the fruit of your result will be sweet. But if you are one of those guys who likes to plan rather than to do, then i'm sorry but you won't be getting anywhere. A lot of people skipped a step before planning, and that step is building commitment. Without it, nothing can be achieved.

i guarantee results in 5 weeks if you are commited to this.

 

[MrFitness880]

what are you talking about?

 

[Oni]

I can give u a 5week program for strenght training or gaining size.

 

[i am me]

Alright I'm up for it.

Age: 15
Height: 5'7"
Weight: 113

I want to bulk up as much as I can (or close to it), but I'm not exactly sure how much that would be, in terms of weight. I'm willing to excercise hard...I can't really prove it but you should believe me. The only thing that might hold me back is: I can't go to a gym/fitness center. Also, starting next week I have to go back to school and homework takes a lot of time...The only reason why I mention this is because I don't really know how time-consuming your workout plan is.

If you need more info, feel free to ask.

 

[Oni]

You say that you need to go to gym? So i'm assuming you don't have any equipment at home. Gym access would be great, you will only spend 2 days per week working out.

But first i need to know which muscles are you targeting, or are you working upper or lower body. Also, a history in your weightlifting would be great.

 

[Cheiradawg]

Alright boss what do you suggest.

Age: 21
Height: 6'3''
Weights: 190 lbs

Years lifting: Off and on about 4 years
Goals: Size, with min fat gain (aka I wanna look good and stroke my ego)

Bench Press: 265
Squat: 275
Deadlift: 315
Military bb: 175
BB row: 205 X 6

Traning habits: The bulking guide

Nutrition: Eat, Eat, Eat. Cycles of Creatine. No roids.

Current body status: Over trained, not going to the gym til monday. (Where it will be crowed a fVck) Also I think my body is getting tired of all the barbell exercises becuase I have stopped growing.

What do yousuggest?

 

[Oni]

Originally posted by Cheiradawg
Alright boss what do you suggest.

Age: 21
Height: 6'3''
Weights: 190 lbs

Years lifting: Off and on about 4 years
Goals: Size, with min fat gain (aka I wanna look good and stroke my ego)

Bench Press: 265
Squat: 275
Deadlift: 315
Military bb: 175
BB row: 205 X 6

Traning habits: The bulking guide

Nutrition: Eat, Eat, Eat. Cycles of Creatine. No roids.

Current body status: Over trained, not going to the gym til monday. (Where it will be crowed a fVck) Also I think my body is getting tired of all the barbell exercises becuase I have stopped growing.

What do yousuggest?

Since you are working for size, a combination of Isometric(ISO) and Reactive Acceleration(RA) exercises will help.
First, you do the RA exercises. This wil trick your muscle into high muscle fiber recruitment, then you follow it up with ISO which means your effort will be exchanged for the cue for size.

Here's what you can do if you are working for a your chest:

N = # of sets

Session 1:

N x Bench Press @ 50% of 1RM
(On your first set, determine how many reps you can do in 30 sec. Then try to achieve that amount of reps per set in between 30-32 sec. If you take more than 32 sec to complete the reps, then you are done for the day. Rest 3 min between each set. )(The key here is speed, so bench as fast as you can)

Session 2:

N x Bench Press @ 50% of 1 RM + N x M(max time) ISO Bench Press @ 50% 1RM

For the bench press, it's the same as above, except you count the number of reps you can perform in 9 second. Then right after you finish you reps of bench, perform ISO right away until you can no longer hold the weight. You keep repeating this until you can longer keep up the number of reps in 9 sec or your M(max time) dropped by 3-4 sec.

By the way, when i say hold the weight, i dont mean let it rest on your chest, you have to hold it at CJC, meaning where it stresses your muscle the most.

Of course you can apply this method to toher muscles too, but i wouldnt go above 3. Take 4 days recovery between each session. Try it out and tell me how it goes.

 

[Cheiradawg]

Originally posted by Oni

Of course you can apply this method to toher muscles too, but i wouldnt go above 3. Take 4 days recovery between each session. Try it out and tell me how it goes.

Does this mean don't train the other muscles at all, or just not to train them with this method?

Also, I am not on steroids. This program sounds crazy (high reps for mass). I'll try something new, but why are you qualified to give fitness advice?

 

[MrFitness880]

my BS-o-meter is going crazy here...speed benching for mass?

 

[Heizen]

What you described sounds like a bigass burnout. Burnouts don't build mass like other exercises can.

 

[Oni]

Originally posted by MrFitness880
my BS-o-meter is going crazy here...speed benching for mass?

No, the point here is to tell your body to activate the fast-twitch fibers. Then put them on long holds with iso. You should know that isometrics give really good results in building mass.

 

[Oni]

Originally posted by Cheiradawg
Does this mean don't train the other muscles at all, or just not to train them with this method?

Also, I am not on steroids. This program sounds crazy (high reps for mass). I'll try something new, but why are you qualified to give fitness advice?

this means you can train other muscles with this method too. but i wouldnt train more than 2-3 muscles per day.

and again, you're missing the point, it's not really high rep, try doing 50% 1RM in 9 sec, at best you can only muster 10-12 reps.

for:

Session 1:

N x Bench Press @ 50% of 1RM
(On your first set, determine how many reps you can do in 30 sec. Then try to achieve that amount of reps per set in between 30-32 sec. If you take more than 32 sec to complete the reps, then you are done for the day. Rest 3 min between each set. )(The key here is speed, so bench as fast as you can)

You're suppose to progress into RA bench, where you throw the throw the bench into the air (~30cm) and catch it to absorb the force.

I didn't say i am qualified for fitness advice or anything. But i just want to help out those who doesnt know what they are doing. If you think what you're doing right now is fine for yourself then you don't have to read what im trying to tell people. But really, im just trying to help.

 

[i am me]

Originally posted by Oni
You say that you need to go to gym? So i'm assuming you don't have any equipment at home. Gym access would be great, you will only spend 2 days per week working out.

But first i need to know which muscles are you targeting, or are you working upper or lower body. Also, a history in your weightlifting would be great.

Not exactly. I have barbells at home and a bench press...I'm just saying, I don't have any of those fancy exercise equipment. I want to target my upper body (pecs, biceps, triceps in particular). I do occasional bicep curls with my barbells and sometimes I do some bench press...but a plan would really be great because I think it would motivate me more to workout.

 

[Oni]

Bench press and barbell is fine! Give me your email, ill devise a program to build a foundation of strenght first for u.

 

[Javelin44]

Hey, I'd like a workout routine if you could give me one please. I am working on gaining mass. I have acess to a gym on the weekdays and I have some Nitro-Tech whey protein. I have school on the weekdays though, so I can't really eat that proper and get that much sleep.

Height- 6'1"
Weight- 150 lb.
I have just started lifting last month but i get the basics. I haven't really benched since I don't think I'll be able to hold much weight and I dont really want the weight to come crashing down on me. I do however, as I said above, have access to a gym so I can use dumbells, barbells, and machines.

 

[Eulogy]

Originally posted by Oni

But first i need to know which muscles are you targeting, or are you working upper or lower body.

There goes your credibility right there. Fucking trolls. VerticalNutrition?

 

[Oni]

 

[tipsy_619]

18
6'0
190 lb.

Want to bulk up to around 210 for football.
I have a weight bench and a curl bar.

What should I add to my workout?

As of now I bench every other day along with curls and deadlifts.
In between those days I do squats , leg extensions and calf raises. I've only been working out for about 2 weeks so far.

I just recently started working out my lower body. I naturally have a heavier and stronger lower body and very skinny upper body.

My goals are to gain mass on my upper body and to become stronger overall.

Do you know of a workout routine that would benefit me for football?

 

[i am me]

Oni, I sent you my email adress. Check your PM box

 

[Eulogy]

Originally posted by Oni
Since you are working for size, a combination of Isometric(ISO) and Reactive Acceleration(RA) exercises will help.
First, you do the RA exercises. This wil trick your muscle into high muscle fiber recruitment, then you follow it up with ISO which means your effort will be exchanged for the cue for size.

Here's what you can do if you are working for a your chest:

N = # of sets

Session 1:

N x Bench Press @ 50% of 1RM
(On your first set, determine how many reps you can do in 30 sec. Then try to achieve that amount of reps per set in between 30-32 sec. If you take more than 32 sec to complete the reps, then you are done for the day. Rest 3 min between each set. )(The key here is speed, so bench as fast as you can)

Session 2:

N x Bench Press @ 50% of 1 RM + N x M(max time) ISO Bench Press @ 50% 1RM

For the bench press, it's the same as above, except you count the number of reps you can perform in 9 second. Then right after you finish you reps of bench, perform ISO right away until you can no longer hold the weight. You keep repeating this until you can longer keep up the number of reps in 9 sec or your M(max time) dropped by 3-4 sec.

By the way, when i say hold the weight, i dont mean let it rest on your chest, you have to hold it at CJC, meaning where it stresses your muscle the most.

Of course you can apply this method to toher muscles too, but i wouldnt go above 3. Take 4 days recovery between each session. Try it out and tell me how it goes.

What a fucking joke.