The Gamblor's Weekly Swoll-Up Schedule

[Gamblor]

Hey everyone, tell me what you think of the Gamblors new schedule?

Stretching + water

MON Chest 16 sets
TUE Back 18 sets
WED Run/ Abs Legs 12 sets
THUR Triceps 12 sets
FRI Biceps 12 sets
SAT Shoulders 16 sets
SUN Cardio/abs

Chest:

-Flat bench press
1 warm up set 15-20 reps
3 working sets- 10-12 reps per set

-Dumbell Flye
3 sets 12-15 reps-lightweight focus on form

-Incline dumbell press
1 warm up 15 reps
3 working 12-8 reps

-Cable crossover-Flyes
1 warm up
4 sets working 12-12-10-8

Back:

-Stretch

-Deadlift
2 warm up sets
4 working sets

-Dumbell row
4 sets

-Machine pulldown curved bar
1 warmup
3 working 12-10 reps

-Pull ups
2 sets (max)

-Lower back extensions
2 sets 15 reps (stretch)

Legs:

-Run + stretch 15 mins

-Squats
1 warm up set 15-20 reps
4 working sets 15-12 reps

-Leg press
1 warm up 15
3 working 12

-Calf raises
1 warm up 20 reps
3 working 15 reps

-Stretching + water


Triceps:

-French press(skullcrusher) or close grip bench press
1 warmup
3 working 12-10

-Cable pressdown-flat bar
1 warmup
3 working 12-10

-Overhead dumbell/single handed extensions dumbbell/cable
1 warmup
3 working 10


Biceps:

-Barbell curl
1 warm up 15
3 working 12-10

-Dumbbell curls alternating
1 warm up 15
3 working 12-10

-Preacher curls-camber bar
1 warm up 15
3 working 12-10


Shoulders:

-Military Press (start with machine, then free weight)
1 warm up 15-20
3 working 12, 10 heavier, 8 heavier

-Shoulder press dumbbells
1 warm up 15
3 working 12-10-8

-Dumbell raises lateral/front
1 warm up 20
3 working 12

-Shoulder row/lateral front rows/raises
1 warm up
3 working 12-8

 

[Quagmire911]

All I can do is sigh to be honest.

I would give my advice but I honestly don't think you would listen. If you really won't to get a lot bigger though, listening would do a hell of a lot better than that training plan.

Good luck,

Quagmire

 

[Gamblor]

You mock me, offer nothing of value and then suggest I should try listening? Thanks.

My brother who's 4 years older than me (23) just put this schedule together for me. I'm first year at university and have been going to the gym everyday and basically just doing reps of everything at max weight, giving groups 2-3 days of rest and repeating but with as much more weight I can handle.

He put this together so that I am giving each group a week to recover and grow after each workout and instead of just doing as much weight as possible and damaging my muscles I am pyramiding up from lightweights on the warmup set to max weight where I need a spotter on the final reps.

Like me, when he first started working out he would be in the gym for hours doing as much as he could until eventually a massive guy who was an actual bodybuilder approached him and said he saw him in here everyday, started asking him about his schedule etc... and told him he was doing way too much, hurting himself actually and set him up on a schedule similiar to this one where you trigger muscle growth and give the group time to respond before straining it again. My brothers massive now and has been studying bodybuilding and weight training for a while.

If you actually do want to help I'd love any advice you have to offer

 

[Jerry Maguire]

lol

Exercises sound good to me, it's just the number of reps really.
Most people will say that high weights and low reps are the way to go if you want to pack on muscle.

I'd say for beginner weightlifters, high reps are good, then after a while, go up to bigger weights and fewer reps.

To be honest there's not much help going on here, so read articles in 'The Vault', take what you need from it, then hit the gym and adapt your training program until you find one that works.

 

[Gamblor]

High weight-low reps is the final set of each exercise. Blood flow is crucial for feeding muscle growth. Arnold wrote a book called The Pump on this subject. It starts with 10 minutes stretching, and about 15 reps at lightweight to get blood flowing, 12 reps at a medium weight, 10 at a heavy weight, and 8 at max with a spotter.

 

[Quagmire911]

I am sorry if it appeared I was mocking you, that was not my intention. It is just there is a vault filled with great articles on the subject and no one seems to pay it any attention. Moving on,

Firstly the routine:

http://www.sosuave.net/forum/showthread.php?t=125444

I would go with B. Do not question it. The guy that wrote that weighs 240lbs and has a 600+ deadlift. I am betting that is stronger and larger than either your brother or the BB'er who gave you advice, no offence to either of them. However that is not important. I used a similar routine starting last year and my deadlift has gone from 95kgx5 to 155kgx3, weight at its lowest was 148 last year and is currently 175. I am not in any way trying to show off by these numbers, I am merely showing what I think to be a good rate of progression. Also keep in mind that I decided to stay at a lower weight, I could be at 190+ by now. Several others are seeing great progression on this routine, ItallionStallion, JohnnyIIrish. Check out our logs if you want to see it with your own eyes.

The diet:

http://www.sosuave.net/forum/showthread.php?t=134782

Shakes are 2scoops of whey+2-8 raw eggs(depending on goals)+a little water. Beef can be anything, chilli, meatballs, bolanaise etc.

Well that is that, any more questions feel free to ask. Hopefully you will use this as a log.

Good luck,

Quagmire

Ps-Ignore anything written by Arnold. He was an advanced BB'er and anything he did is not for you. You just need a simple multi-compound approach and a good high protein diet. Nothing fancy for a long time yet.

 

[Jerry Maguire]

I read another recipe for a shake.
This one had oats, milk, eggs and banana.
Could add in a scoop or two of whey as well.
It's supposed to be pretty tasty, I'm going to try it out and save the extra whey to top up my main three meals or after my workout.

 

[Quagmire911]

I read another recipe for a shake.
This one had oats, milk, eggs and banana.
Could add in a scoop or two of whey as well.
It's supposed to be pretty tasty, I'm going to try it out and save the extra whey to top up my main three meals or after my workout.

Milk will lead to fat gain for a lot of people.

Oats are ok but part of the plan is to keep carbs first half of the day in the first 3-4 meals, and then eliminate them after that.

 

[Quiksilver]

It is just there is a vault filled with great articles on the subject and no one seems to pay it any attention.

It's a sticky, what do you expect


Gamblor, just follow the link that quagmire posted. He can be a little abrasive at times, if he hasn't been to the gym that day.

 

[Quagmire911]

It's a sticky, what do you expect


Gamblor, just follow the link that quagmire posted. He can be a little abrasive at times, if he hasn't been to the gym that day.

I take that as a compliment