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General Advice on new Program and Diet



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Old 07-28-2010, 06:20 AM
Advent Advent is offline
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Default General Advice on new Program and Diet

This is my first thread so hello to everyone. I am basically looking for some advice regarding my attempts to bulk-up, as a few years of poor advice and incorrect training have left me some what fed up and disheartened. Don’t want this to come across as a moan, but I have been to a few gyms and thrown myself into the routines they have set believing they knew what they were talking about. After months of pushing myself and hard work I usually do not get anywhere and end up having to give up with exhaustion and lack of motivation. I usually see minor gains then reach a wall that I cant get past. However, with some time off over the summer I want to really go for it.

I’m tall at about 6’1 and have a skinny build with long arms and legs. The main reason for training is so I can actually walk into a store and find clothes that fit me! From past training the only aspect that seems to have grown is my chest, though one side is bigger and more rounder than the other. Any ideas why this is?

I have joined a local gym, which has all the standard equipment. The guy who runs the place is pretty big so I assumed he knew what he was talking about. He has set me the following program which I am now nearly 3 weeks into.

Day 1 - Legs
Leg Extension - 8 8 8 8 8
Leg Press (smith squat) - 8 8 8 8 8
Laying Leg Curl - 8 8 8 8
Seated Calf - 8 8 8 8

Day 2 - Chest
Flat Bench Press - 8 8 8 8
Incline Bench Press - 8 8 8 8
Decline Bench Press - 8 8 8 8
Cable X-over Low - 8 8 8 8

Day 3 - Back
DD Bar Pull Down to Front - 8 8 8 8
BB Row- wide grip - 8 8 8 8
BB Row - under hand grip - 8 8 8 8
Partial Dead Lift - 8 8 8 8
Hyper Extensions - To failure

Day 4 - Shoulders
DB 90 deg Delt Press - 8 8 8 8
DB Lateral Raise - 8 8 8
DB Rear Flye - 8 8 8
BB Upright Row - 8 8 8

Day 5 - Arms
Flat BB Curl - 8 8 8 8
EZ Curl Inner Grip - 8 8 8 8
EZ 21’s - 21 21

Para Bar Dips or Bench Dips - 8 8 8 8
Over Head Rope Extension - 8 8 8 8
Top Pulley Tri Ext - 8 8 8 8

With this set up he told me to lift a heavier weight for each set. This seemed pretty good but then when I asked how much weight I should be lifting he basically just said as much as you can. This didn’t sound right so I just wanted to check it out because I don’t want to get stuck doing another pointless routine.

My diet is pretty good as I rarely eat junk food and don’t drink alcohol very often.

Breakfast
2 eggs scrambled
2 slices of wholemeal toast
Cooked tomatoes
Glass of orange juice

Snack
Smoothie consisting of MyProtein whey with strawberries, raspberries, blackberries, honey and flax seeds.

Lunch
Tune sandwich (1 whole can)
Or
Chicken/salmon with rice and veg (broccoli, carrots, peas)

Snack
Smoothie consisting of MyProtein whey with strawberries, flax seeds, honey and oats

Dinner
Varies from day to day but always contains fish, beef, pork or chicken with some kind of veg and usually rice or pasta

Snack
Cooked chicken
Or
Natural Yoghurt and peanuts

So am I wasting my time with this routine? I have read various things on the Internet but everything seems to contradict depending on where you go. Thanks in advance
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Old 07-28-2010, 10:12 AM
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Pitysister Pitysister is offline
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you are most likely wasting your time on that routine.

figure out how many calories you're taking in each day...and find a calorie calculator online to see how much you need to gain weight...eat that and train. as a beginner you'd probably be better off just picking compound exercises such as squats, deads, military press, bench, rows, pullups and progressing on those as much as you can.
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