Current Eating/Training/Suppliment Routine (All comments welcome)

Tall

Okay based on what you have put here I'll give you a 3 day split. This doesn't mean you have to do it 3x per week, just that the routine is split into 3 sections.

I say that because its not easy to progress on Squats and Deads at the same time. Now I know you are on/were thinking of Pro-Hormones/Pro-Steroids/Actual Steroids which will help with your recovery time.

If you don't like it I won't be offended

Chest & Triceps:
Flat BB Bench: Warmup, 3 work sets
Incline DB Press: Short Warmup, 3 worksets
Flat DB Flies: 1 set to failure
Dips: 3-5 sets to failure
Close Grip Incline Bench: 3 sets
Weighted Abs Crunches: 3 sets

Back & Biceps:
Deadlifts: Warm Up (As many sets as required) - 3 to 5 sets of between 3 and 10 reps.

I say that because everyone deadlifts differently - some people like to to 3 sets of 10, I like to work up to the weight I'm going to lift, some people would hit their work set weight and work down. So do whatever you think will work.

Rows (Single Arm/Bent Over/Seated): 3 sets
Chins: 3 sets
DB Shrugs: 2/3sets
DB Curls: 2/3 sets

Legs & Shoulders:
Squats: Warmup (however many sets are required) + either 20 rep squats, or something like 3x10 or as I suggested for deadlifts.
Stiff Leg Deadlifts: Warm Up (light) + 3 sets
Military Press: 3 sets
DB Side Lateral Raises: 3 sets
Calf Raises: 3x 6-10

Pikey

Lower GI, take a look at this link there's way more info than I could give on here, basically the lower the GI the less of an impact on blood sugar levels in a given time frame, low GI tend to take longer to digest. Which means much less sugar cravings also there’s a good explanation of low GI diet.

Carbohydrate Counter - Find Low Carb Diet Foods.

Re the workout what are your aims for the workout cycle - I'm assuming overall quality mass gain? Is three times per week your maximum bandwidth?
Take a look at THS log I put something on there, but as I've met THS and put him through his paces I have a good idea of what is likely to work for him.

See if you like the look of it.

I’m off to bed as I’m craving carbs and you tend not to when asleep…

ross_lionheart

My goal is to look like Chris Benoit and I currently don’t possess enough muscle mass to attain that look so I want to gain as much muscle as possible.

I've been training 3 times per week just now because I feel that it enables my body the right amount of time to recuperate. I’ve trained 4 times per week before and after a while my strength/size gains either plateau or decline, I also feel that a three day split keeps me more motivated.

Pikey

Ross,

Give this a go I couldn't say it would make you look like the guy I haven't a clue what you look like or what your genetics are etc- it won't but should help you put some mass on - eat as clean as you can and try and stay off alcohol and anything else. For your body to grow it needs to be stimulated and fed and not buggered up with toxins

Everything strict form make sure you squeeze the muscle your training and contract fully. For this approach to work every set needs to be working nothing half hearted ot saved for the next set, if you do that while there isn’t that much volume you’ll know about it after each workout.

Try and get 30mins low intensity cardio per day, preferably before first meal.

Only follow for 4-5 weeks and then change it

Train Calves every day but leg day. I like to perform a giant set e.g. Standing calf raise, seated and then just off of blocks in one set. Try two giant sets to start. I wouldn’t train calves prior to deadlift I’ve injured myself more than once doing that.

Chest Arms

Warm up
DB Flyes 2 working sets to positive failure at 12-15 reps
Incline DB press 2 working sets to positive failure at 12-15 reps
Pushdowns 2 working sets 12 reps with 5,5,5 matrix, which is 5 partials lower portion of movement, 5 partials upper portion of movement and 5 full
Skull crushers 2 working sets 12-15 reps 1st set 10-12 second at contraction aim for the bar about 15 degrees off vertical, keep strain on the Triceps
Standing DB curls 2 working set aiming for positive failure at 12-15 first set, 10-12 second
DB Hammer curl same set rep pattern.

Back Shoulders
Warm up
Straight arm pulldown 2 sets 12-15 reps
Pull down to front first set aim 12-15 second 10-12
Bent over rows –same set and rep range
Rear lateral raise 2 working sets positive failure 12-15 and 10-8
Side laterals 2 working sets same rep range
Seated DB press same set and rep range

If you want to deadlift do so every other week and drop two of the three other back exercises in that workout. Aim for a good 6-8 reps each set, don’t bounce the weight off the floor and lower slowly this will give much better results.

Leg Day
Warm up
Leg extension – 2 working sets try triple drop set on each set aiming for positive failure at each
Squat - Warm up then 3 working sets try 12, 10 6-8 reps go deep no half reps
Leg curls 3 working sets aim 15 – 12 – 8-10


If you like te look of it give it a go if not don't

ross_lionheart

Hi!

Thanks for typing all of that out for me I really appreachate your help, its great to know that I can receive support from someone who has as much experience as yourself.

I've posted a small image of myself on the first page alongside a pic of Benoit.

Pikey

Ross,

I guess he's a WWE wrestler? I would have thought he'll be the size of a house but that sort of look (which I'd say is a reasonably lean bulky look) should be achievable given good diet hard training and some patience. From what I can see on that photo you've quite a bit of mass just need to harden up some.

Give the routine a go, drop the simple sugars, junk and late night carbs. Try eating clean all week and having a cheat day at the weekend. I always grow better eating clean. let me know what you think of the results...

Cheers

Pikey