Hi, here are my stats:
19 years old
I’m really slim…I actually think i’m around 6-8% body fat. I’ve been training for 2 years switching methods, etc… btw, my twin brother dont train and weight 120 lbs… so you got the idea.
I’m searching for someone that was like me at the beginning and gained a lot of mass without taking any drugs/supplement other than eating like a monster.
It would be nice if you guys can post training routines/diet
thx in advance ![/quote]
Sometimes you answer your own questions. Your problem is your switching things around to much and training to many days a week. It sounds like you never stick to a set routine. You need to go and write down these exercises. Even put them on excel.
Incline bench Press
Write your current weight you are using for each exercise. Each month add 5kgs to these exercises. E.g. In May you might be doing 145kgs on Deadlifts, at the end of the year your are doing 180kgs. Don’t change these exercises, these are your core lifts, add other supplemently exercises.
Train in the 6-10 rep range for these lifts.
Do a ten day workout split. 10 -16 sets per workout. Its taken me a while, to work out that my body grows using multiple exercises sometimes up to 4-5 per muscle group. Some people grow using less. E.g. You need to workout whether you respond better to high frequency training or high volume training.
Heres what i suggest.
Day one: Legs and Calves (Hip Dominant Movements)
Day two: Biceps, triceps and Forearms.
Day Three: Off
Day Four: Chest, Back, Shoulders
Day five: Off
Day Six: Legs and Calves (Quad Dominant)
Day Seven: Biceps, triceps and Forearms.
Day Eight: Off
Day Nine: Chest, Back, Shoulders
Day ten: Off
If you dont want to use supps, then have four serves of meat a day. Along with them 2 serves of carbs and one serve of fruit or vegetables with each meal. So thats 4 meals a day. In between meals drink skim or whole meal milk try 1 litre per day. And 2 litres of water.