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Monday/Day 1
Chest, Triceps and Abs
Wednesday/Day 2
Back, Biceps, and Forearms

Friday/Day 3
Legs, Shoulders, and Abs

If this is ok, can u guys give me some exercise for each body part.

Chest you can do wide/close grip benchpress. Triceps you can do benchpress/pushups/30's. Back you can do a backcircut, if you have one, if not, do some pullups, hangcleans, military press and maybe some deadlift. Biscepts you could just do 4 sets of 8 for each arm, but I dont see what you would need your biceps for if your wrestling, but you can always do curls for the girls:). For legs I would do either some squats/legpress, and then some weighted stepups and weighted lunges. That sould be a pretty good workout if you do everything correctly.

Quote:

Originally Posted by bigbizman

Monday/Day 1
Chest, Triceps and Abs

Wednesday/Day 2
Back, Biceps, and Forearms

Friday/Day 3
Legs, Shoulders, and Abs

Day 1
Flat Benchpress, Incline Benchpress, DB Pullovers, weighted dips

Day 2
Barbell Rows, Deadlifts, Pullups/Lat pulldowns, BB curls

Day 3
A2G Squat, Stiff-Legged Deadlift, Standing Military, Bent Over Dumbbell Laterals

Quote:

Originally Posted by G-M@n

Chest you can do wide/close grip benchpress.

Don't recommend wide grip or close grip bench for a chest workout. A normal regular grip is all anyone should use.

A wider grip has been shown to limit initial force production.(31) It is also worth noting that a wider grip generally allows far less horizontal bar displacement than a closer grip. Contrary to popular belief, a wider grip does not stress the pectorals more than a closer grip, although the triceps are recruited to a much greater degree with a narrower grip due to the greater vertical displacement of the bar.(10)

10. Clemons, J.M., and C. Aaron. Effect of grip width on the myoelectric activity of the prime movers in the bench press. J. Strength Cond. Res. 11(2):82-87. 1997.

31. Lander, J.E., B. Bates, J. Sawhill, and J. Hamill. A comparison between free-weight and isokinetic bench pressing. Med. Sci. Sports Exerc. 17:344-353. 1985.

i'll make this simple...

more squats = more testosterone = more growth = more mass = ur goal...

i hope that explains everything...

oh, and if u keep doing bi's + tri's u wont grow equally... and u might actually overtrain and lose hwat little u have...

Quote:

Originally Posted by anuj247

more squats = more testosterone = more growth = more mass = ur goal...

nice way of puttin it :)

I tried the Day 2 workout today, and I loved it. My favorite part of the exercise, are the deadlifts and the squats. I ate a PBJ sandwich after the workout, is that a good post workout snack.

u know what...? i think this dude who wants to increase his weight (sorry, i forgot ur name :p) has 2 fucking options:

OPTION #1

1.) eat like a horse :) it doesnt matter if its "fat" food or not... just fucking EAT..!

2.) do Mark Rippetoe's 3x5 / 1x5 Training Routine for beginners:

Quote:

Originally Posted by Mark Rippetoe

It is possible, and quite likely, that skinny kids on this program will gain 10-15 lbs. of non-fat bodyweight in the first 2 weeks of a good barbell training program, provided they eat well. "Well" means 4 or so meals per day, based on meat and egg protein sources, with lots of fruit and vegetables, and lots of milk. Lots. Most sources within the heavy training community agree that a good starting place is one gram of protein per pound of bodyweight per day, with the rest of the diet making up 2500-5000 calories, depending on training requirements and body composition. Although these numbers provide much eyebrow-raising and cautionary statement-issuing from the registered dietetics people, it is a fact that these numbers work well for the vast majority of trainees, and have done so for decades.

u curious about what routine this is...? well, read my journal: page 16-17.. it has the routine...

wait, i'll be generous: i'll post it here:

Quote:

Originally Posted by 9cyclops9

Here's a routine for beginners suggested by Mark Rippetoe, who specializes in getting beginners big and strong. A 30-40 lb increase in muscular bodyweight over a 6 month period is pretty standard with his athletes.

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B

3x5 Squat
3x5 Military Press
3x5 Power Clean

Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175

You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1

M

Workout A

W

Workout B

F

Workout A

Week 2

M

Workout B

W

Workout A

F

Workout B

Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts.

And eat a lot of food. A whole lot.

It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day. That seems to be working well for me. Make the meals big. For instance, I might have an 8 oz steak, large baked potato, a big salad with olive oil and vinegar, and a large glass of milk. This is around 1000 calories for this one meal. A lot, yes, but you need a surplus to grow. You may gain some fat, but it's much easier to lose fat and preserve muscle mass than it is to gain muscle without gaining fat.

To quote Rippetoe directly,

Quote:

Originally Posted by Mark Rippetoe

OPTION #2

1.) you eat like a horse...

2.) fat food + healthy food

3.) as for your program, u do something which will FORCE ur body to grow... i'm referring to Chad Waterbury's Anti-Body Building Hypertrophy Training Program

here is the link:
http://www.t-nation.com/findArticle....icle=307hyper2

i seriously hope u gain some mass dude... but please please dont concentrate on arms.... infact, DONT DO THEM AT ALL... focus ALL ur energy on Squats, Deadlifts and Bench Presses... read my article on THE ONLY WORKOUT INFO YOU WILL EVER NEED
http://www.bodybuilding.net/training...need-1674.html

all the best :)

Quote:

Originally Posted by verbatimreturned

Quote:

Originally Posted by anuj247

more squats = more testosterone = more growth = more mass = ur goal...

nice way of puttin it

:D ;)

Quote:

Originally Posted by anuj247

u know what...? i think this dude who wants to increase his weight has 2 fucking options:

First of all...bullshit. There are more than 2 options. Secondly...funny how the ONLY 2 options are the program you are on and one of waterbury's programs.

Quote:

Originally Posted by anuj247

2.) do Mark Rippetoe's 3x5 / 1x5 Training Routine for beginners:

u curious about what routine this is...? well, read my journal: page 16-17.. it has the routine...

Chad Waterbury's Anti-Body Building Hypertrophy Training Program

but please please dont concentrate on arms.... infact, DONT DO THEM AT ALL... focus ALL ur energy on Squats, Deadlifts and Bench Presses... read my article on THE ONLY WORKOUT INFO YOU WILL EVER NEED

Do you get royalties everytime you plug your journal/posts or talk about waterbury?
:offtopic: