If there all tanks the last thing they'll be worried about is what you're doing (not sounding harsh). Most people in good shape care about thereselves and what training partners are doing, other people are usually void unless there also in good shape. You probably think most people in there are tanks when in theory they probably have average physiques. Best thing to do is to completely not worry about what others think and just to worry about yourself and your brother. At the end of the day everyone has to start somewhere, 90% of people are born with average physiques whether that be fat, skinny, toned, it just comes down to you now being consistent with your lifting and diet
I've heard the maximum amount of Protein the body can process is 300g. I've learnt one or two tricks over the last few months, things i should have always known but regular intake of water in between sets and exercises is golden for pushing heavier weights. I've recently found this article rather interesting: http://forum.bodybuilding.com/showthread.php?t=35455&page=1 on that subject but it's open to interpretation. There's some really good points in there. Considering starting to use Creatine to help aid the progression. Recent pic below, but i'm in serious need of cutting pounds (I need to do more regular cardio, but balancing work and life is a bitch). Still lots of fat around my arms and chest, but a considerable growth in muscle over the last 2-3 months whilst switching from Hurricane XS to Impact Whey Protein. I've been advised about taking something called Dynatize? Anybody got any tips on increasing the strength in your forearms/wrists? BTW @Emotion will remember this t-shirt lol.
New Routine. Taken from simplyshredded.com Monday: Chest/Calves Super Set: Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure Incline Fly’s: 4 sets of 10, 10, 8, 8 Single Set: Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure Super Set: Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6 Dips: 4 sets to failure Super Set: Incline Bench Machine: 3 sets of 10 Pushups: 3 sets, failure Single Set: Pullovers: 3 sets of 15 Single Sets: Standing Calf Raises: 4 sets of 15 Donkey Calf Raises: 4 sets of 15 Seated Calf Raises: 4 sets of 15 Tuesday: Back/Abs Single Set: Deadlifts: 4 sets of 15, 10, 8, 6 Super Set: Bent Over Rows: 4 sets of 12, 10, 8, 8 Chainsaws: 4 sets of 12, 10, 10, 8 Super Set: T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6 Wide Grip Pull Ups: 4 sets, failure Super Set: Seated Rows: 4 sets of 10, 8, 8, 6 Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8 Single Set: Good Mornings: 3 sets of 12 Single Set: Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises) Wednesday: Legs/Calves Single Set: Squats: 5 sets of 15, 10, 8, 6, 4 Super Set: Front Squats: 4 sets of 12, 10, 8, drop set 8, 6 Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6 Single Set: Leg Press: 4 sets of 10, 8, 8, 6 Super Set: Quad Extensions: 4 sets of 12, 10, 8, 8 Lying Leg Curls: 4 sets of 12, 10, 8, 8 Single Sets: Standing Calf Raises: 4 sets of 15 Seated Calf Raises: 4 sets of 15 Thursday: Shoulders/Abs Tri-Set: Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8 Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8 Side Lateral Raises: 4 sets of 12, 10, 8, 8 Super Set: Arnold Press: 3 sets of 10, 8, 8 Cable Upright Rows: 3 sets of 8-10 Super Set: Bent Over Lateral Raise: 3 sets of 8-10 Upright Rows: 3 sets of 12-15 Single Set: Shrugs: 4 sets of 15 Single Set: Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises) Friday: Arms/Calves Super Set: Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8 Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8 Super Set: Machine Curls: 4 sets of 8-10 Pushdowns: 4 sets of 8-10 Super Set: Incline Curls: 4 sets of 8-10 Kickbacks: 4 sets of 10-12 Super Set: Concentration Curls: 4 sets of 8-10 One Arm Extensions: 4 sets of 10-12 Single Sets: Standing Calf Raises: 4 sets of 15 Seated Calf Raises: 4 sets of 15 Weekends: Rest
PoG, tigerfitness etc meeting up at Intensityville looked like such an experience. So many positive people under one roof, dat atmosphere>
see the way you say 4 sets of 10 then 8 then 8 then so on, do you mean 4 sets of 10 reps then 4 sets of 8 reps etc? if so how the hell will i keep up with the weight i usually lift, because after around 8 sets i might not be able to keep it up.
That simply shredded routines looks like overkill lol. I would be dying for the two days rest over the weekend. I'm currently doing 4 sessions a week, spreading the load evenly between the main muscle groups. 4-5 Exercises in those sessions.
Most split routines on simply shredded are put together by juicers tbh. What works for them is unlikely to work for the average natty gym-goer. I could be wrong though and I'm sure there are some good routines on there.
New routine and tings Revised and sorted my routine. What I've basically done is started to place a lot of emphasis on the main muscle groups and instead of doing the different arm groups with their suitable major muscle working day, I've taken them out and put more chest/back exercises in. No longer using straps and including forearm exercises in my routine to push growth. Apologies in advance for the length tried putting it in a spoiler but it failed, also had old routine for comparison but again it was chaos. Thoughts? Sunday - Legs / Abs Squats: 2x - Warm up | 4 x 6-10 Leg Press: 4 x 6-10 Walking Lunges: 3 x Length of Gym and back (SS) Leg Extensions: 3 x 8-10 (SS) Hamstring Curls: 3 x 8-10 (SS) Hanging Leg Raises: 3 x Failure (SS) Cable Crunches: 3 x 10-12 Weighted Decline Crunches: 3 x 10-12 Monday - Chest / Calves Rotator Cuff Exercises: 2x Bench Press: 1x Warm up | 4 x 6-10 Incline DB Press: 3 x 8-10 Decline DB Press: 3 x 8-10 Weighted Chest Dips: 3 x 8-10 Dumbbell Flyes: 3 x 8-10 Cable Crossovers: 3 x 8-10 Standing Calf Raises: 1 x Warm up | 4 x 15-20 Seated Calf Raises: 4 x 15-20 Tuesday - Back / Forearms Wide Grip Pullups: 3 x Failure Bent Over BB Rows: 1 x Warm up | 4 x 6-10 T-Bar Rows: 4 x 6-10 Deadlifts: 1x Warm up | 4 x 6-10 (SS) Lat Pull-downs (Wide Grip): 3 x 8-10(SS) Lat Pull-downs (Narrow-Reverse Grip): 3 x Failure V-Bar Pull-Downs (To above nipple): 3 x 8-10 EZ-Bar Wrist Curls: 1x Warm Up | 3 x 10-12 Behind the back BB Wrist Curls: 3 x 10-12 Wednesday - Rest / 20mins HIIT (sometimes) Thursday - Shoulders / CalvesRotator Cuff Exercises: 2x Shoulder Press: 1x Warm Up | 4 x 6-10 Arnold Press: 3 x 8-10 Lateral Raises: 3 x 8-10 Front Delt Plate Raises: 3 x 8-10 Rear Delt Rope Pulls: 3 x 8-10 Upright Rows (EZ-Bar 21s - Wide/Medium/Narrow Grips): 3 x 7/7/7 (SS) BB Shrugs: 1x Warm Up | 3 x 6-10 (SS) DB Shrugs: 3 x 6-10 Standing Calf Raises: 1 x Warm up | 4 x 15-20 Leg Press Calf Raises: 4 x 15-20 Friday - Arms / Forearms (SS:1) Weighted Triceps Dips: 1x Warm Up | 3 x 8-10 (SS:1) Hammer Curls: 3 x 8-10 (SS:2) BB Close-grip press: 3 x 8-10 (SS:2) Concentration Curls: 3 x 8-10 (SS:3) Cable Overhead Extensions: 3 x 8-10 (SS:3) Incline DB Curls: 3 x 8-10 (SS:4) Cable Skull Crushers: 3 x 8-10 (SS:4) EZ-Bar Wide-Grip Curls: 3 x 8-10 EZ-Bar Wrist Curls: 1x Warm Up | 3 x 10-12 Behind the back BB Wrist Curls: 3 x 10-12 Saturday - Rest Day
Just had a good chest session. At the end I could barely do a few pressups. Good times. (12, 10, 8 reps on flat/incline press & flies + cable flies)
Looks good again man, only thing I'd personally change is on back day i'd do deadlifts first, and I wouldn't do heavy sets of leg extensions or hamstring curls, do like 4 sets of 15-20 reps to absolute failure. Most your routines you've posted all are so similar to mine aha
Will give it a go when I do back. As for the leg extensions and ham curls, I do tend to try hit failure higher reps around 12. Will also try giving a few more reps. Just enjoy sticking them at the end to properly finish off the legs. Do enjoy my routine now, think it's pretty much perfect for me.
10x20kg plates 2 sets of 12, 12x20kg plates, one set of 8, one set of 6 aiming for 14 plates for 2 sets of 12 by end of 2012 strength gains on PHAT have been my best since i first started lifting edit: this was on leg press
Europe
France
United States
Germany
Australia