Post your 2x per week routines

Andy1981iron

As title. Fancy a change.......

Cheers.

Tall

Day 1:

Squats
Bench
Dips
Close Grip Incline Bench
Hams
Calves

Day 2:

Deads
Chins/Pullups/Rows
Mili Press
Shrugs/Face Pulls
Biceps
Abs.

Weights gone (natty) from 16st 5lbs to hoving +/- 2lbs on 18st in about 4 months. Bodyfats gone down from 21% to about 18%.

Routine is generally a 5x5 but I change it around a little from time to time, either hitting heavy singles or going for reps.

Deads get dropped if lower back plays up that day. But if I drop deads one week I make sure they are done the next week but for reps.

Hope that helps.

Andy1981iron

Could you be a bit more specific with day 2. Do you do chins and rows? Shrugs and face pulls? What bicep exercise do you do? Cheers.

Tall

Sorry dude the / means 'Or' - but sometimes I'll do 2 sets chins, and 2 sets pullups. Or sometimes I'll do Rows and then Assisted chins.

Depends on how I feel really and whether I've deadlifted that day.

Biceps - Standing Barbell/EZBar Curls. Maybe a few 'Shredded' Curls - Hammer Curls across the body if the Bi's haven't been worked enough.

bulldozer

Sorry bud, but are you sure you got that right?

16st 5 lbs = 229 lbs at 21% b/f gives you a LBM of 181 lbs
18st = 252 lbs at 18 % b/f gives you a LBM of 207 lbs

So thats 26 pounds of pure muscle is 4 months??

Tall

Sort of Bully. Technically its 26 pounds of 'lean mass' in 4 months. But yes the weight and BF% are correct.

Neil R explained it better on a post here but what what I understand...

As you add more muscle fibres you add the ability for the body to store more glycogen. For every extra gram of glycogen you store, the glycogen takes with it 3g of water into the muscle.

When I started back training again in March I hadn't trained for over six months. So the 'Overload Principle' says that I have gone from lifting nothing to Squatting 190kg for 2 in 4 months which has stressed my muscles vastly more than they were used to. As a result the 'Overcompensation Principle' says that my body has responded to the stress by growing bigger muscles, and I have countered than response by adding more weight to the bar each week.

(Bear with me...)

Additionally, as I've been training for only a few years, with my age being an important factor, and training has been somewhat sporadic in the first year with a 6 month period off, my natural levels of growth hormone and test were basically ripe to be stimulated and increase due to the factors listed above - aka 'Newbie Gains'

In theory, if I were to ease of the 'gas pedal' (which I currently have pressed to the floor) and 'cruised' along in my workouts for a while (i.e. not going balls out each time) within a few months of just maintenance my hormone levels would be again ripe for some more serious growth.

But thats just in theory.

bulldozer

Hmmm....

Tall

Come on Bully - nothing like a healthy debate.

Dont just sit there and smile.

bulldozer

LOL.

Ok bud, where to start!

First off 'lean mass' is basically muscle, bones , organs etc. Basically everything that isnt fat in your body!

So unless your bones or organs have grown your saying you have put on 26 of muscle mate! Yes of course your have more glycogen in your muscles and water! But muscles are made of a very high percentage of water anyway, so this is a given!!

Newbie gains can do pretty amazing things, but there is no way on gods green earth you have put on 26 lbs of muscle in 4 months! (and are uven suggesting that you can do the same over the next 4 month period! , or in theroy as u say)

Even a first time AAS user isnt gonna put on that sort of muscle in 4 months. 26 lbs is a huge amount of muscle , if you have indeed put that kinda muscle on it would make a HUGE difference to your physique. So get those pics up and prove me wrong!

Tall

Okay...

Lets say you took Creatine and gained 10lbs of water weight have you or have you not increased your lean mass according to what you have just said...?

I'm saying I've put on 26lbs of lean mass - not all of that will be muscle (as per above reference to glycogen and water)

Progress pics are in my thread. I'll fire up some more if you want.

Neil R gained 10lbs in 3 weeks on his 'Gearless Stack', and from memory gained about 42lbs earlier this year on cycle.

And I'm not saying I'm going to gain another 26lbs of LM - what I am saying is in theory by cruising and then ramping up your workouts you can constantly stimulate your natural hormone levels.

Okay lets compare apples with apples.

I am not a bodybuilder. If I were at that stage where lets say I was in LeeBs shape and condition which has taken him years to get to, it becomes harded to gain as the body used to being hammered for size and conditioning.

But as you know we've had this conversation before and you didn't beleive it at 16lbs gained...

Go and look back at my first photos and take into consideration my height etc. Small width arms, flabby body, medium width legs.

Then go and look at my photos where I am 17st 8lbs - the one where AliM said I looked preggers - look at my back (i.e. I have one now...) and my wheels.

Can't really say it any simpler than that to be honest.