Bodybuilding Forums

Right here is the download... I’m nearly 18 years old. I have been weightlifting for approx 9 months now plus i also enjoy cycling daily. I weight approximately 180 pounds, concentrating on increasing my strength and explosive power. My gains have been good; I have been reaching my targets However recently I managed to tear the ligaments on BOTH biceps performing concentration curls. I read that improving strength before muscle building is best. I have now decided to switch to body building (increasing muscle size and mass). I have read that 8-12 reps is optimum , 8-12 sets (for larger Muscle groups) 6-9 sets (for smaller muscle groups), however I have also read that 3-6 sets is best??CONFUSED.com??I also prefer free weights to machines but use both. Here is my split:

Day 1- Chest, Biceps
Day 2- Back (Traps ,Lats), ABS (ABS and chest are secondary areas looking to build)
Day 3- Off(Cardio day)
Day 4- Shoulders, Triceps, Forarms << Main Areas Im Looking to Build Currently
Day 5- Quads,Hammys, Calfs
Day 6- Off(Cardio Day)
Day 7- Repeat Cycle

(Over 12 weeks)
- Every 3rd week I will perform a pyramid, using the same split) starting with 6 reps leading up to 10 reps.

Each session lasting 45 mins max after a 5-10 min warm up using light weights high reps. I will be using this in combination with 86% Protein Isolate, Creatien Monohydrate, L-Glutamine and Dextrose witch I will take ONCE daily following up each workout. The rest of my protein will come from my diet (do not want to increase shake intake if possible but am willing to try other products).I am also considering taking small amounts of caffeine before sessions for an added buzz. I am also considering using a product called BodyPump? Only just heard about it so going to do some research, ill post what i find. I am also trying to reduce my body fat percentage to increase my muscle definition without loosing too much gains.

So my hazy areas are:

1. What number reps and sets are best for muscle building following up the split I use?
2. Should I work until fail on every set or just the final one?
3. What are the best exercises to start with if I am looking to build for each day of my split, and how many different exercises would you recommend for one session? Would I include these as an added set to exercises that work the same muscle group or count them as a completely new set e.g. is 5 sets of triceps kickbacks and 5 sets of triceps extensions a ten set or two fives?
4. Optimum amount of cardio on my rest days and what level of intensity to loose body fat and cause minimal damage to gains?
5. Would you recommend further supplementation (been suggested fish oil, multivitamins and calcium)?
6. Would using caffeine before workouts help? What are the health risks?
7. Has anyone heard of or used BodyPump? What are the benefits/negatives of this product? Is it just a con?
8. Any recommended foods to eat alongside training to help gains and health?
9. Good ways of improving grip on Bench Press to prevent wrist damage (exercises).
10. What’s the best way to recover my biceps injuries without loosing too much muscle in these areas?
11. Any suggestions/changes you would recommend to my split? Or the Pyramid.
12. Should I overload my Increasing reps to 12 first then decrease to 8 reps as in increase the weight I use?

Please try to keep in mind I am only 18 and I am in full time education so time and money are limited. I use the college gym which is small alongside weights in my garage and am looking to join my local gym by the time I start this programme. All answers/replies welcome I want to hear your views so keep me posted and ill make sure to reply.

~~Lift Well, Get The Gains - Lift Poor, Get The Pains~~

~~~Gains Come Though Determination, Discipline and Dedication~~

~~~~ROIDS Are For Chumps With Lumps~~~~

~~~~~The Way You Lift Is More Important That WHAT You Lift Weight Is a Number Results Are Proof~~~~~

I'd say you stick to what you're doing right now because Mark is soon releasing version 3.0 of THT, but anyway...

1. 9 sets MAX for all muscle groups per week. It makes sense and is preferred 6-9 sets for larger muscle groups, 3-6 for smaller ones.
2. Failure for every one.
3. There's an exercise bank in THT 2.0, new articles posted by Mark on the main site(you can search like 'bicep' to find), but once again THT 3.0 will come out around May 10th according to Mark so there will be different, and probably more exercises that are best. That's 10 sets. I would never do more than 3 sets for any exercise, especially smaller muscles like triceps.
4. I'd go 15-20 mins MAX. It's basically the same way as lifting. When you hit 15 mins(or 20), that should be your failure time. You should BARELY be able to run. Or you can look up HIIT cardio.
5. Yes, but don't overdose them. I'd lay off the creatine since you want to lose fat for now, but that's not required.
6. I'd go for sugar to get the insulin spike. Caffeine isn't as effective, but if you drink something like Pepsi it has both sugar and caffeine. I'd go for juice or some shit though.
7. Looks similar to SuperPump and those energy before-products. I wouldn't use it especially since you're tight on money. It won't make your muscles bigger, just gives you a pump and some more energy during lifting. Just get some sugar before lifting. Focus more on sleep, eating right, and lifting right.
8. Look at the MANS or GLAD diet. There's a food list in the Diet forum section stickied at the top.
9. Nothing can really improve a Bench Press grip, it's just a regular grab. You can get wraps or like wrist support gloves(not straps). I already hurt my wrist, ankle, and like lower neck/top back from lifting. It feels stiff, and I have to keep like streching, flexing, cracking so I feel loose. I remember my wrists started hurting sometime later when I benched, but I just pushed it. It only hurts a bit when I start benching after not benching for a while, but then you get used to it and it goes away. You probably won't get this but I'd still take caution and get wrist support, etc. if it starts hurting. I don't know I just have these joint-like problems I gotta get a massage and go to a doctor or something lol.
10. Just let it rest for now and if you feel okay enough, do very light weights and slow curling. Preferably start with machines and then move on. Of course, avoid concentration curls. I'd avoid them forever, not too effective anyway and risks injury easier than all other exercises.
11. I like 4 splits myself and if the time allows you I would put rest/cardio days in between. This set-up is more comfortable with the muscles IMO -

Day 1- Chest, Triceps- Monday
Day 2- Rest/Cardio- Tuesday
Day 3- Shoulders, Traps, Abs- Wednesday
Day 4- Rest/Cardio- Thursday
Day 5- Back, Biceps, Forearms- Friday
Day 6- Rest/Cardio- Saturday
Day 7- Quads, Hams, Calves- Sunday

I'd take one of the rest days off completely if your body fat isn't so high.(meaning no cardio or anything, just rest).
12. It doesn't really matter, but that's a good way. If you're doing 3 sets you can think of doing like 1st set- 12 reps, 2nd set-10, 3rd set-8. I would always mentally think of doing your set before you do it and always make yourself believe you will do 15 reps of this set. 15 isn't a magical number or anything, it could be 13 or 14 or 50, just to make yourself try to go beyond the rep range and if yes, then obviously next time you raise the weight.

I'm really desperate now...
I've been working out for over a year now.
I'm quite thin and I want to put on some mass.
In the beginning, i listened to what the gym trainees told me.
I made no progress.
Later, i realized that i was over training when i read Mark's book.
So, i changed my workouts so that they last no longer than 45 minutes.
I took measurements of my body on 14th November 2009.
I checked them again on 1st May 2010.
I have not put on even 1 cm!! NOTHING!!
I work out primarily in the 6-12 rep range.
Max. of 10 sets total per body part!!
Generally 6.
My split is like what Mark suggests:
Mon: Chest, triceps
Tues: Back, Abs
Wed: Legs
Thurs: Off
Fri: Shoulders
Sat: Biceps, Forearms
Sun: Off

I take ON Gold standard whey.
I don't know what I'm doing wrong!!
Everyone else is making progress.
If i was making any progress at all, i wouldn't mind.
The truth is I am making absolutely no progress!!
Can you please help me??

First off... forget measuring yourself and shit. Now, how long have you lifted? Do you follow a good diet? What's your goal(lose fat, gain muscle, etc.)? Your age?

thanks for replying...
Im 22 now.
I've been lifting for over a year: 1 year, 4 months.
My goal is to build muscle: lots of it.
I really don't care if i add fat in the process.
But, I want to really bulk up since im really short and thin.
I've never really calculated how many calories i consume, but i try to eat fewer carbs and as much protein as i can.
I use whey to get extra protein, but i take it only once, after my workout.
I had a 6 egg whites a day period, but then gave up on that.
Now its like 2 egg whites a day.

scarecrow wrote:thanks for replying...
Im 22 now.
I've been lifting for over a year: 1 year, 4 months.
My goal is to build muscle: lots of it.
I really don't care if i add fat in the process.
But, I want to really bulk up since im really short and thin.
I've never really calculated how many calories i consume, but i try to eat fewer carbs and as much protein as i can.
I use whey to get extra protein, but i take it only once, after my workout.
I had a 6 egg whites a day period, but then gave up on that.
Now its like 2 egg whites a day.

You need to count your calories so you know firstly how many you're consuming (it's not necesarily as many as you think) and also to know the macro nutrient breakdown. Use something like FitDay to track this. You need to get more scientific about your diet, else you could just be busting your ass in the gym for little reward.

So, its probably something to do with the diet, huh??
How about the protein??
I've always had this doubt: shouldn't we be eating more carbs when we are in the bulking up phase??
I read a book by Vince Delmonte, who emphasises that we should eat lots of calories...
Sorry for bringing it up here, but im just confused!!
How about the workout??
I've heard a lot about over training, and the effects of insulin, cortisol, testosterone, etc.
Im kind of dizzy from all this...
Is there some simple rule??
Im not looking for lots of gains, just any results!!
That's why im so desperate...

And anyone on ON, Gold standard, how often do you guys use it??
On workout days and off days??

And the breathing part during lifting...
I never paid much attention to it, but yesterday i tried the exhale while exerting thing.
I found it quite difficult, and felt that my muscles tire easily.
I couldn't do the normal number of reps i do with the same weight.
Any comments??

If you read Mark's free ebook you'll get the answer to all of the questions you just asked. Make a plan, stick to it, measure results, adjust, repeat. All of this for diet, exercise and rest.

Incidentally there is no point in debating whether protein powder X is better than Y until you get the basics down. You'll waste a lot of money before you realise that if you're doing it right you don't even need them.