First, I want get the idea around of what I want to be at and look like. I couldn't post a picture yet, but it is Taylor Lautner, in his more recent years where he is in good shape. That is along the lines of my goal, the size and shape I want to be at.
I don't have a picture of myself up at the moment, and I really wouldn't want to put a shirtless one up at all. First, I'll put my stats. I'm 22, nearly 23. I'm 6"8 inches tall, and I way around 260 now, maybe down to 250. I haven't weighed in in a bit, so probably slightly lower. I've been lifting weights and strength training sense high school football. I was Nose Guard and Left guard on the Varsity football team. Anyways, I've been training the same sense, off and on. Life has thrown me some obstacles, so training has been off and on, I do what I can do with what I have.
Anyway, I've taken a lot of time through my training and looked at it from a objective view. I've also taken a few classes on physical education, weight training, and nutrition. I've also read a lot about it too. Below is my training routine. It is based on three days on, one day off.
Day 1 - Back & Shoulders
Wide Grip chin Ups - To widen the upper back and create a full sweep in the back.
bent Over Barbell Rows - To Thicken the upper back.
bent over Dumbbell Rows To isolat and work each side of the back idependantly.
One-Arm Dumbbell Rows - develop and Define the Center of The Back.
T bar Rows - To thicken the middle and Outer back.
Lat Pull Downs - To Widen the upper Back.
Deadlifts - To add strength and work the lower back.
Clean and Press
Standing Laterial Raises
Front Dumbbell Raises
Upright Rows Dumbbell Shrugs
Day 2 - Chest & Arms
Flat Barbell Wide Grip Bench Press
Inclined Barbell Wide Grip Bench Press
Close Grip Flat Barbell bench Press
Flat bench Dumbbell Bench press
Dubbell Butter Flies
Barbell Bicep Curls
Dumbbell Bicep Curls
I focus more on the upper body, because my lower body is rather good as it is. I've taken a lot of martial arts, mainly TKD and Krav Maga for some years. It kept my lower body in more shape than anything, for some reason or another. For the passed years I always only trained heavy weight, two sets, 8 reps, then 6. I would train only negative weight once a week, with 40% more weight than I could handle, performing 2 sets of 10 reps each with the negative reps.
Now, the idea I have for training is like this. Based on four sets. The first set is for the burning of the lactic acids. It is lighter weight, roughly 20 to 25 reps. The next set is the strength training set #1, being 10 reps. The next is the second strength training set, only 8 reps, the fourth being 6 reps, with additional X Reps/Partials towards the end. The way I look at it, it recruits all of the muscle fibers possible, both the fast twitch and slow twitch muscle fibers. Also, when I lift, I don't go through the full range of movements, I on;y go through the opertune range of movement.
Such as, not going all the way up on a becep curl, or all the way down. I was taught that this actually decreases the potency of the workout, do to there being no tension on the muscle when all the way up, or all the way down, gravity is not working against the muscle as it would be through out the rest o the ranges of the movement. I do push ups and traditional sit ups daily, 299 sit ups, twice a day, 45 push ups daily. I also practice krav Maga three times a week. besides this, I don't do any cardio. I was told that each pound of muscle gained will burn the excess fat, the muscle needing between 50 and 100 calories to survive.
I was also told that the during a workout, when you super set your workout, it helps to build up the cardio within the workout. My diet isn't the best, do to lack of funds. I'm a soon to be father, student, and a full time worker making minimum wage. I do consume 300 grams of protein a day. And I watch what i eat. No sugary things like candy or sodas. Lots of fresh foods, my wife is a Vegan, so a lot of fresh vegetables and fruits. I know I put a lot here, I just want some input on my routine, ideas, methodology, and what I should do to achieve my results.
I really wanted to do this as natural as I could. I took pro hormones back when i was 17, years ago. I did it listening to the so called experts at the local max muscle, big mistake. I take creatine, the basic vitamins, protein supplements, etc. so please, any help would be great, I'm willing to take any input your guys have. I've noticed a lot of gains, but mostly strength and bulk in the past. That's why I'm changing everything up, trying to do something more towards what I want to look like. What do you guys thing?