For all you guys wanting to gain muscle, size, etc.

[canes21]

Re: For all you guys wanting to gain muscle, size, etc.

Get a wide grip on your bench and it will help work the chest out. Then do some incline bench press to work your upper chest.

[cubsfan203]

Re: For all you guys wanting to gain muscle, size, etc.

So I wanted to focus on working Chest today, so I did some resistance band training. I did Resistance Band Chest Presses, Chest Flies, Shoulder Press, Curls, and Outer/Inner Rows.

Only problem is I felt more of a burn in my triceps, more than my chest. Chest wasn't feeling work at all...

Which either means I was doing the exercises wrong, Doubt it since I was trying to stress form. Or my overall arms are too weak for me to get the proper chest workout...

So I just decided to work Triceps the rest of the day, and finished up with some Dumbbell Skullcrushers, and Diamond Push-ups. Might as well strengthen my triceps, since if you want big arms... which I do... you need to go hard on the tris moreso than the biceps.

I guess I need to do some additional chest exercises next time. Maybe more Push-ups, Bench Presses? anyone got some good chest specific routines?

That doesn't necessarily mean you weren't working the chest, but maybe your chest muscles are already too strong for the level of resistance so it doesn't feel like you're getting a work out.

You'd probably be better off just sticking to push ups for your chest unless you have some crazy resistance bands. Or if you have access to a bench/barbell then doing the bench press is the best option.

[Kearnzo]

Re: For all you guys wanting to gain muscle, size, etc.

Just ordered the Bowflex Selecttech 552 dumbbells off Amazon. Gonna go pick up an adjustable bench tomorrow as well. Anyways, I found this 3 day a week workout. Looking for opinions on it.

Monday:

Dumbbell bench press (Chest)
Warm up 1 x 15 reps
3 sets of 8 reps

Incline dumbbell press (Upper Chest)
3 sets of 8 reps

Dumbbell squats (Quadriceps - Front Of The Thighs)
4 sets of 10 reps

Alternate dumbbell curls (Biceps)
3 sets of 12 reps

Dumbbell Pullover (Back / Chest)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15

Wednesday:

Arnold press (Shoulders)
Warm up 1 x 15 reps
3 sets of 10 reps

Alternate front dumbbell raises (Shoulders)
3 sets of 12 reps

Dumbbell rows (Mid Back)
3 sets of 10 reps

Dumbbell stiff legged deadlifts (Hamstrings / Butt)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15

Friday:

Dumbbell deadlifts (Mid Lower Back)
4 sets of 12 reps

Incline dumbbell press (Upper Chest)
3 sets of 10 reps

Dumbbell Lunges (Legs)
3 sets of 12

Alternate dumbbell curls (Biceps)
3 sets of 12 reps

One arm dumbbell extensions (Triceps)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15



Look good to you guys? I may bump to a 4 or 5 day workout, but this plan looks pretty good to me. Any advice you guys have though, i'd be glad to hear it!

[WTF]

Re: For all you guys wanting to gain muscle, size, etc.

I don't know if I could just workout 3 times a week. I've gotten back into lifting, after letting life get in the way (new baby, new'ish job this year).

The above workout, did you get it from Mens Health? I actually did a workout eerily similar to that with the selectech's a year ago. Very nice workout. I actually did a few of the exercises in supersets, quick transition from one to the next. Saw some really good results from it.

My update is, after weighing around 225 for the past year (6'4"), I'm actually down to 208 currently. Body fat % is still high, and I'm not crazily excited about it. I'm not looking to get "fight fit", but I don't want love handles any more.

I am feeling MUCH better though. Wife can definitely tell a big difference.

[Kearnzo]

Re: For all you guys wanting to gain muscle, size, etc.

I don't know if I could just workout 3 times a week. I've gotten back into lifting, after letting life get in the way (new baby, new'ish job this year).

The above workout, did you get it from Mens Health? I actually did a workout eerily similar to that with the selectech's a year ago. Very nice workout. I actually did a few of the exercises in supersets, quick transition from one to the next. Saw some really good results from it.

My update is, after weighing around 225 for the past year (6'4"), I'm actually down to 208 currently. Body fat % is still high, and I'm not crazily excited about it. I'm not looking to get "fight fit", but I don't want love handles any more.

I am feeling MUCH better though. Wife can definitely tell a big difference.

Got it from Building Muscle 101. They may have taken it from Mens Health however.

Anyways, what exactly is a superset? Is it basically a set with no rest in between?

[Feared]

Re: For all you guys wanting to gain muscle, size, etc.

Got it from Building Muscle 101. They may have taken it from Mens Health however.

Anyways, what exactly is a superset? Is it basically a set with no rest in between?

Pretty much, you combine a series of exercises that you would normally rest in between for, and do them in rapid succession to put more strain on the muscle group/s you are working.

[Money99]

Re: For all you guys wanting to gain muscle, size, etc.

I was looking over The Rock's (Dwayne Johnson) workout and was astonished to see he doesn't do any barbell benches (only dumbell) and no squats or deadlifts.

I did bb benchpresses for over a decade, but haven't touched them in 2 years because of shoulder issues.
I love using dumbbells, dips and decline instead and haven't looked back.

But no squats? That's nuts!
I should try it before I knock it though as The Rock is certainly a lot bigger than I am.
He must be doing something right.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

I wonder if just because he's not doing them now doesn't mean he hasn't done them for most of his life up until this point? No doubt squats are an awesome exercise and I never really started to see some serious gains until I started doing squats and deadlifts regularly.

I've see some guys make awesome progress on there chest with absolutely no barbell bench press but I have recently started doing it again and like it so I'm going to stick with it.

I have just finished my second month of the Sheiko power lifting program and have had some nice strength gains. I think I'm going to take a week off then start up a more tradition 4 x per bodybuilding type split in Early Jan.

[WTF]

Re: For all you guys wanting to gain muscle, size, etc.

I literally can NOT barbell bench. Dumbell I can bench quite a bit.. but the bar KILLS my wrists for some reason. My long lanky arms are brutal on the barbell as well, but dumbells, the range of motion is much better for me.

Squats are my downfall, although I know that a lot of your strength comes from squats and deadlifts. My knees are a weak spot for me too, so I've strayed away from squats/deadlifts for far too long. Starting back into it, and you can tell big time how big of an impact they have on your regiment.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

I literally can NOT barbell bench. Dumbell I can bench quite a bit.. but the bar KILLS my wrists for some reason. My long lanky arms are brutal on the barbell as well, but dumbells, the range of motion is much better for me.

Squats are my downfall, although I know that a lot of your strength comes from squats and deadlifts. My knees are a weak spot for me too, so I've strayed away from squats/deadlifts for far too long. Starting back into it, and you can tell big time how big of an impact they have on your regiment.

Nice work just working around your limitations. You can still build an awesome physique without squat and deads but they are great if you can do them.

We are all different genetically and like you said people with long arms have a hard time doing things like bench but you just have to find what works for you best.

People often get caught up in finding the 'perfect' program but at the end of the day there is no such thing and you have to find what works for you and what you enjoy. If you don't enjoy it you sure as hell won't be doing it a year from now and that is the sort of time it takes to get serious long lasting results.

[AUChase]

Re: For all you guys wanting to gain muscle, size, etc.

It's now been weeks since I've had anything carbinated.

The only thing I have drank, either at home or in a restaurant is water or beer. I catch myself craving water, where it used to be a chore to get the required amount.

I'm experiencing some good results from my workout and the supplement I'm taking (Amp Wheyabolic from GNC), but I'm considering trying something called Syntha 6. Is anyone familiar with it ?

I agree with you Jonesy, everyone has to find something that they enjoy and that works best for them. I'm fairly tall myself and I also hate benching, because of my arms and I've turned to just benching dumbells.. it's def. my preferred method.

[WTF]

Re: For all you guys wanting to gain muscle, size, etc.

Syntha 6 by BSN tastes delicious

Its a finer protein, not nearly as "chunky" in my experience with it, and the taste is bar none some of the best protein I've had. I can't say that it's better than anything else on the market, but it does taste good, and it goes down easy.

[AUChase]

Re: For all you guys wanting to gain muscle, size, etc.

The gym I go to is owned by a licensed Doctor and man, this guy is ripped. I've still been debating on whether or not it's from hard work or some 'enhancements'. He gets really good deals on a lot of different products and sells them wholesale through the gym.. I'm probably going to start buying my stuff from him at a huge discount, rather than messing with GNC.

I've got the gold card, but it's almost useless, because everytime I buy my stuff it's all ready on a 'hot buy' and I can't use the card..

[Feared]

Re: For all you guys wanting to gain muscle, size, etc.

So I'm proud to say I haven't had Soda, or Fast Food for 2 months now... There was 1 day on my sister's Birthday I got a Cheese-steak hoagie, with some french fries in it.. but that has been my only "cheat" meal so to speak.

I'm starting to get a bit more defined in my chest, and arms and starting to see some growth... but definitely not near my goal physique of Brad Pitt from Fight Club, or Taylor Lautner from the 2nd Twilight movie on.

Still going to work super hard to gain at least 15 lbs of muscle by Summer time.

[TarHeelMan]

Re: For all you guys wanting to gain muscle, size, etc.

Syntha 6 by BSN tastes delicious

Its a finer protein, not nearly as "chunky" in my experience with it, and the taste is bar none some of the best protein I've had. I can't say that it's better than anything else on the market, but it does taste good, and it goes down easy.

I've heard wonderful things about Syntha 6, too... I've been leery about taking it since the caloric content is a little higher than the protein shakes I normally take (Gaspari Myofusion). But now that I'm doing Intermittent Fasting, and my calorie intake is a lot lower, I might give it a whirl the next time I run low on protein.