[quote]tupac wrote:
Thanks for the response, I found it very helpful. Im going to read through all of those links today. As I said, I know nothing beyond the world of Cosgrove/Waterbury.
I got 6000 calories by inputing my stats in this calculatorhttp://www.johnberardi.com/updates/july262002/na_masscalculator.htm
I geared it towards a day with 2 45 minute free weight sessions and a 45 minute game of basketball.
Ive been told before that BCAA’s are probably a waste. I know im not going to buy them again after this bottle is done.
Lastly, do you have any advice on my routine? Im taking out EDT. Just wondering if its too much to do a shoulder specialization program on top of another (albeit lighter) bodybuilding workout?
Thanks again![/quote]
I would echo what Professor X is saying about throwing away the calculators.
As far as your workout goes… Throw out all of this specialization, AM/PM, HSS-100, EDT, conjugate, superhero bullshit too. Get it out of your head and off your computer screen. None of it is meant for someone at your level, and to be honest most of it will probably NEVER be necessary or even worthwhile. I don’t know of anybody that has ever gotten big like that, except possibly Dave who was big on Waterbury programs, but even he wound up with imabalances that he had to correct later on.
I’m just going to quote myself from a similar thread on what I really think is good for beginners:
[quote]mr popular wrote:
If you want to get as big as possible, the most important part of the equation is your diet.
As far as training goes, you want to hit every muscle group thoroughly but also avoid excessive exercises and volume so that you can hit your muscles with a higher frequency without cutting into recovery.
If I was going to lay out a plan to take someone from skinny/average to big as quickly as possible, it would probably look like this:
Diet -
2x bodyweight in protein daily, enough calories to gain at a rate of 3-5lbs of bodyweight a month, avoiding sugar and trans fats whenever practical, minimum of one gallon of water per day.
Training -
Day 1: back&biceps
Day 2: chest&triceps
Day 3: legs&calves
Day 4: shoulders
Day 5: rest
Day 6: repeat, or another rest day.
Workouts centered around the basic exercises:
Back - Deadlift, barbell row, pullup
Chest - bench press, incline bench press
Biceps - barbell curl
Triceps - skullcrushers, dips
Thighs - squats, leg curls
Shoulders - military press, lateral raise
Aiming to gain around 10lbs a month on these lifts, excluding things like lateral raises and other small exercises, which you should still aim to gain at least 5lbs a month on.
Each muscle group can/should also have one “pumping” exercise to use at the end of the workout. (eg: pec deck, leg extension, etc.)
Stretching done frequently, light cardio done regularly.
That’s about it.[/quote]
