School is going end soon and summer break is coming up. I plan to workout and gain muscle AS MUCH AS POSSIBLE. I mean I will go fucking ape shit EVERYDAY if I have to.
The compound workout routine that I saw was:
Monday - chest and triceps
Tuesday - legs and abs
Wednesday - rest
Thursday - back and biceps
Friday - shoulders,traps, and abs
Saturday and Sunday - rest
Since I want as much gains as possible, I plan to switch this routine up and instead workout Monday - Thursday and take a rest on Friday. Then I’ll do Saturday - Tuesday with a rest on Wednesday. I’ll keep continuing this until school starts. I want to know if this is good thing to do or if I should stick to the one given.
I got the workout from Muscle and Strength. Just Google Compound Exercises Only Workout. If anyone has a better suggestion for me, let me know.
Do you workout other times of the year or just summer? If you want to do what you say you want to do, then you’ve got two too many rest days. There’s nothing wrong with lifting 7 days a week.
[quote]csulli wrote:
Do you workout other times of the year or just summer? If you want to do what you say you want to do, then you’ve got two too many rest days. There’s nothing wrong with lifting 7 days a week.[/quote]
“It’s possible to put on 25 lbs of muscle in a summer if you hit the weights real hard” - The Program
Any decent program that is supported by a quality nutrition approach and doesn’t ask too much of your recovery will work. If you adjust your training frequency or volume (or both) up, just ensure your do likewise with your dietary considerations and even your down time.
As for throwing out numbers, in my opinion you’re going to be better off just looking for visual improvements, lest you fall prey to the “I put on 10 lbs in a month, and I’m positive at least 8 of it is quality” trap that is pretty common. Visually, 3-5 lbs of muscle will have dramatic effects on a physique, unless of course you’re bf levels are in the higher ranges.
[quote]guymontague282 wrote:
School is going end soon and summer break is coming up. I plan to workout and gain muscle AS MUCH AS POSSIBLE.[/quote]
What’s your current height, weight, and general fat level (not a percentage, but are you pudgy, kinda average, have some abs, etc.)?
I’m a little confused, are you currently lifting and following that plan? Or have you never lifted before and decided to start by going balls out this summer?
If you want to amp up your training for the summer, that’s fine. But some more context about you and your current training/abilities will definitely help figure out a plan. The program you wrote seems fine enough, but I disagree with the concept of a strictly compound-only program, as if the intelligent use of isolation exercises should be avoided (it should not, especially when hypertrophy is the goal).
And like Stu said, your nutrition has to be on par with any increased training, otherwise you’ll be spinning your wheels.
If you’re eating a lot and going crazy in the gym, make sure to also hit up some active recovery in the morning. I guarantee it will help you feel looser and more prepared for the gym.
Whatever your plan is just make sure to eat enough if you really want to get the most out of the few months you can…
Volume and frequency are your friends. I know many here are not in favor of whole body routines but they only think in terms of using the same volume and exercise 3x per week. Why not vary the volume each session? Each day has a different volume emphasis, some movements with higher volume on certain days while having lower volume for other movements, rotating which movement types get higher or lower volume day after day
I see no advantage to hitting something one day a week when you are early in your training career.
Remember, lifting heavy weights is one of the keys but the work put into making you able to lift heavy weights and lifting those weights often will yield you more results than infrequent work.
Cover in some capacity the basic movements at each training session. Push, pull - vert and horz, squat, hinge, carry stuff, explosive movement. Add in some rotation and some resisting rotation, lateral raise and rear delt raise, elbow ext and flexion.
You are heading in the right direction with compound exercises.
What is your age?
How long have you been lifting?
What were your basic lift amounts when you started and now?
Same with body weight?
[quote]guymontague282 wrote:
School is going end soon and summer break is coming up. I plan to workout and gain muscle AS MUCH AS POSSIBLE. I mean I will go fucking ape shit EVERYDAY if I have to.
The compound workout routine that I saw was:
Monday - chest and triceps
Tuesday - legs and abs
Wednesday - rest
Thursday - back and biceps
Friday - shoulders,traps, and abs
Saturday and Sunday - rest
Since I want as much gains as possible, I plan to switch this routine up and instead workout Monday - Thursday and take a rest on Friday. Then I’ll do Saturday - Tuesday with a rest on Wednesday. I’ll keep continuing this until school starts. I want to know if this is good thing to do or if I should stick to the one given.
I got the workout from Muscle and Strength. Just Google Compound Exercises Only Workout. If anyone has a better suggestion for me, let me know.[/quote]
You’re a noob, so you should be doing a noob program, which is not the one you outlined here.
Provided you have average genetics, which you probably do, and do everything right with nutrition and training and lifestyle, you might gain five to eight pounds of muscle in your first three months of serious training.
Oh man what would PX say to that statement. I haven’t seen any of that man’s posts in a while. Anyways could not disagree more on what you said Brickhead. Granted my expertise is purely anecdotal but I started off 140 lbs 5’9 and gained 25 lbs in roughly a three month period.
I did not become a fatty either I still had six pack abz. Unfortunately my height stayed the same I am still working on that one. But my point is I made that progress on a five day split hitting each group once a week much like the one he outlined above. I still employ the same approach just over four years later. I do feel it is time for a change though.
So OP do what your gonna do but put everything you got into. Lift big, eat big and sleep big. Remember to squat and deadlift as well. If you truly put your all into this program you outline above I guarantee you will be pleased with your results three months from now.
[quote]BrickHead wrote:
[quote]guymontague282 wrote:
School is going end soon and summer break is coming up. I plan to workout and gain muscle AS MUCH AS POSSIBLE. I mean I will go fucking ape shit EVERYDAY if I have to.
The compound workout routine that I saw was:
Monday - chest and triceps
Tuesday - legs and abs
Wednesday - rest
Thursday - back and biceps
Friday - shoulders,traps, and abs
Saturday and Sunday - rest
Since I want as much gains as possible, I plan to switch this routine up and instead workout Monday - Thursday and take a rest on Friday. Then I’ll do Saturday - Tuesday with a rest on Wednesday. I’ll keep continuing this until school starts. I want to know if this is good thing to do or if I should stick to the one given.
I got the workout from Muscle and Strength. Just Google Compound Exercises Only Workout. If anyone has a better suggestion for me, let me know.[/quote]
You’re a noob, so you should be doing a noob program, which is not the one you outlined here.
Provided you have average genetics, which you probably do, and do everything right with nutrition and training and lifestyle, you might gain five to eight pounds of muscle in your first three months of serious training.
25lbs in 3 months doesn’t seem too much to me, especially if you are starting out, that goal seems pretty doable.
You still have to work hard and pay special attention to your food intake and recovery as well, those factors will be the decisive ones they will or won’t make you succeed, much more than the training program itself.
Just make sure you eat far more than you are currently doing, avoid too much fast food and alcohol and always remember your goals.
2 pounds per week should be your aceragem progression, so make sure your numbers evolve somewhat like that.
If I was you I would change to a push/pull/legs 6x week just to stimulate the muscles more frequently.
And that’s the recipe for your short term goal
Twenty-five pounds of muscle is what is generally agreed upon for what a noob with good genetics, training, lifestyle habits, and nutrition can do in the first year.
25lbs of muscle is a jaw dropping amount. The change that will happen to a physique that gains that much will turn heads
Let’s see pics with date stamps to show this 25lbs of pure muscle BS. A cycle of AAS as a noob would be lucky to turn 15lbs of muscle in 12 weeks. (Normal cycle not everything and the kitchen sink)
People don’t realize that maintaining a 6 pack doesn’t mean you aren’t gaining fat. I put on 30lbs in 8 weeks and kept a 6 pack. It was maybe maybe 5-8lbs of muscle and that was dehydrated and lean lean start. So lots of water and glycogen and you bet your ass I gained some fat. But kept a 6 pack. 25lbs of muscle is an asinine amount
[quote]ryanbCXG wrote:
25lbs of muscle is a jaw dropping amount. The change that will happen to a physique that gains that much will turn heads
Let’s see pics with date stamps to show this 25lbs of pure muscle BS. A cycle of AAS as a noob would be lucky to turn 15lbs of muscle in 12 weeks. (Normal cycle not everything and the kitchen sink)
People don’t realize that maintaining a 6 pack doesn’t mean you aren’t gaining fat. I put on 30lbs in 8 weeks and kept a 6 pack. It was maybe maybe 5-8lbs of muscle and that was dehydrated and lean lean start. So lots of water and glycogen and you bet your ass I gained some fat. But kept a 6 pack. 25lbs of muscle is an asinine amount [/quote]
I was thinking along these lines. Twenty five pounds of muscle is enough to make someone look like a different person. That’s a gain of 8 pounds of muscle per month, two pounds per week, which I believe is impossible.
I can only assume your post is in response to mine. I did not say 25 lbs of pure muscle. Maybe you should read more carefully. I could not possibly calculate exactly how much muscle I gained but I did gain 25 lbs in three months. I started with a six pack and still had one after gaining that 25 lbs.
You are absolutely right glycogen and water are a big part of that 25 lbs. I guess we are both in agreement but you misread or misinterpreted my post.
Regardless wouldn’t you all want to encourage this kid and if you think this feat is impossible or near impossible be encouraging to do what few if any had done.
[quote]ryanbCXG wrote:
25lbs of muscle is a jaw dropping amount. The change that will happen to a physique that gains that much will turn heads
Let’s see pics with date stamps to show this 25lbs of pure muscle BS. A cycle of AAS as a noob would be lucky to turn 15lbs of muscle in 12 weeks. (Normal cycle not everything and the kitchen sink)
People don’t realize that maintaining a 6 pack doesn’t mean you aren’t gaining fat. I put on 30lbs in 8 weeks and kept a 6 pack. It was maybe maybe 5-8lbs of muscle and that was dehydrated and lean lean start. So lots of water and glycogen and you bet your ass I gained some fat. But kept a 6 pack. 25lbs of muscle is an asinine amount [/quote]
[quote]ryanbCXG wrote:
25lbs of muscle is a jaw dropping amount. The change that will happen to a physique that gains that much will turn heads
Let’s see pics with date stamps to show this 25lbs of pure muscle BS. A cycle of AAS as a noob would be lucky to turn 15lbs of muscle in 12 weeks. (Normal cycle not everything and the kitchen sink)
People don’t realize that maintaining a 6 pack doesn’t mean you aren’t gaining fat. I put on 30lbs in 8 weeks and kept a 6 pack. It was maybe maybe 5-8lbs of muscle and that was dehydrated and lean lean start. So lots of water and glycogen and you bet your ass I gained some fat. But kept a 6 pack. 25lbs of muscle is an asinine amount [/quote]
Nonsense. All you do is impose arbitrary limits on people. Only because you can’t do it, doesn’t mean that the OP couldn’t achieve this.
[quote]A-rod wrote:
I can only assume your post is in response to mine. I did not say 25 lbs of pure muscle. Maybe you should read more carefully. I could not possibly calculate exactly how much muscle I gained but I did gain 25 lbs in three months. I started with a six pack and still had one after gaining that 25 lbs.
You are absolutely right glycogen and water are a big part of that 25 lbs. I guess we are both in agreement but you misread or misinterpreted my post.
Regardless wouldn’t you all want to encourage this kid and if you think this feat is impossible or near impossible be encouraging to do what few if any had done.
[quote]ryanbCXG wrote:
25lbs of muscle is a jaw dropping amount. The change that will happen to a physique that gains that much will turn heads
Let’s see pics with date stamps to show this 25lbs of pure muscle BS. A cycle of AAS as a noob would be lucky to turn 15lbs of muscle in 12 weeks. (Normal cycle not everything and the kitchen sink)
People don’t realize that maintaining a 6 pack doesn’t mean you aren’t gaining fat. I put on 30lbs in 8 weeks and kept a 6 pack. It was maybe maybe 5-8lbs of muscle and that was dehydrated and lean lean start. So lots of water and glycogen and you bet your ass I gained some fat. But kept a 6 pack. 25lbs of muscle is an asinine amount [/quote]
[/quote]
The OP is a noob as he has stated himself. I would think he simply wants to know how much FAT FREE MASS he can gain.
I’m not looking to take sides one way or the other, just offering some examples for discussion. Understand that all progress is, obviously, self-reported.
Anthony Ellis, from the old Body for Life contest. Repeatedly promises he was clean.
