Largest Muscle Man
January 18th, 2010 | 
Category: 
New routine after a year of starting Strength, went from 63kg to 81kg 5′11, What does /fit/ think? Quite literally a text book ectomorph before i started lifting. I have quite small arms/chest/shoulders but pretty beefy legs/back . I am not sure if i should add a leg day in due to squating twice a week (3 times every other) Also i would like to hear some Advice on diet for dropping but growing in strength?
Tuesday-
Shoulder day-
Squat 3×5
OHP- 5×5
Shoulder flys – 8×3
Dumbell press 8×3 / Arnold press 8×3
Shrugs 8×3
Thursday-
Back day – Switch Deadlift with Squat every other week.-
Deadlift 1×5 (Squat 3×5)
Chin ups -MF X 3
Power cleans – 5×3
Bent Over rows -8×3
EZ bar curls – 8×3
Saturday-
Chest day-
Squat 3×5
Bench 5×5
Skullcrushers 8×3
Chest flys – 8×3
Dips MF X 3
Cardio Days-
Sunday// Wed (Boxing, running, skipping, wrestling, Ab workouts)
–
Thursday 22nd October -
Max Squat- 110kg x3
Max Deadlift – 155kg x1
Max Bench – 60kg x 3
Weight – 81.4kg
-Goal-
125kg squat x1
160kg Deadlift x1
80kg bench x1
Weight – 77kg
Drop 5% BF
Programming is such a personal thing. What makes one person grow over trains another, ect.
Now that you’ve developed a basic level of strength and experience, try things for yourself! See what works for you.
Try some different training principles, 20 rep squats, singles, try different exercises, jerks, weighted chin ups and dips.
Don’t think that you have to stick to 5×5 of 3×5 for the rest of your life. And judging by your bench 3×5 just doesn’t work for your pressing.
>Also i would like to hear some Advice on diet for dropping but growing in strength?
Slow and difficult, that’s why I stay on a constant “bulk” a slight bulk where you can keep your abs, but I’m still putting on up to 5lbs a month. Dropping weight and trying to gain strength is tough. I’ll do mini cuts for a week if I want to lean up a bit sometimes.
If you’re going to cut your nutrition make sure what you are taking in is top notch.
Eggs, low fat milk, steak, chicken, fish, and vegetables. Fruit is your candy.
I think you gained quite a bit of fat over the year if you weren’t juicing
No juicing, i was around 16% bf when i started training, now i am 18%, I am 18 (17 when i started) apparently at my age testosterone is at an all time high ( heard from a local bro at the gym) Going to research it a bit.
I think i am going to wait until i am little stronger than what my goals indicate, then cut down and try to build my strength up to reach them.
I also started C+Js , i can Clean 70kg quite easily and jerk 60kg, going to work on form as much as possible and hopefully get it to 80kg asap. I am going to try to reach my goal in about 6 months.
What about supplements? i am only taking fish oil capsules ( cant swallow them because of a gag reflex, so i just pop them in my mouth and drink the oil, weird i know.
Why the fuck are you juicing at such a young age? You are a young idiot.
>No juicing, i was around 16% bf when i started training
I am not juicing..
Can you please explain what
OHP
Shoulder flys
Dumbell press / Arnold press
Shrugs
Deadlift
Chin ups
Power cleans
Bent Over rows
EZ bar curls
Squat
Skullcrushers
Chest flys
Dips
is?
English is not my main language and I do not yet know all the words for specific exercises.. Would someone mind telling me?
What is juicing? :s
if its that you on the pic that is an ugly pody, stop the chiseling
SQUAT SQUAT SQUAT
if thats you in thats that pic come and fuck me
If thats you in the photo why are lifting such low weight?
You might want to try some periodization. WSFSB is a good way to get your feet wet, and it’s a completely different training style than SS while still completely focused on athletics.
It’s a huge change, and it might scare you, but give it a shot for a few weeks, and you’ll grow. It’s a proven, flexible template.
http://www.defrancostraining.com
You’ve got to be fucking kidding me.