Hey im a newbie to the site so take it easy on me. Iv been training for about 9 months now. im 75 kg and 6 foot 2, i was about 65 kg when i started. Iv'e got a pretty small upper body and my legs are much bigger in comparisson. i train 6 days a week but havnt had musch succsess in the last few months. id like to tone up my legs and put some bulk on up top. i ride 20 ks every second day and allthough my cardi fitness has gotton better it hasnt done much for my legs. if someone could give me a hand with a routine. it would be much appreciated.
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Shrek
Fucked up Kunce
So I assume you want to bulk, you cannot tone your legs and bulk up top at the same time. What is tone anyway?
Training 6 days per week is too much for a relatively new commer.
Search the training section for some good routines.
here;s an example
Day 1
Squats 3 x 8
Bench Press 3 x 8
Military Press 3 x 8
Barbell Row 3 x 8
Crunches 1 set to failure
Reverse Crunch 1 set to failure
Day 2
Deadlift 3 x 8
SLDL 2 x 10
Incline Bench Press 3 x 8
Pull Ups 3 x 8
Calf Raise 3 x 12-15
Do this on a one day on one day off basis. makes sure you do 1-2 sets of warm up first. If you get the 8 reps on each set the move up weight next workout.
After a few months you can add on day 2 1set of barbell curls suppersetted with skull crushers. that's it.
See the diet section for some diet examples. Plenty there.
Training 6 days per week is too much for a relatively new commer.
Search the training section for some good routines.
here;s an example
Day 1
Squats 3 x 8
Bench Press 3 x 8
Military Press 3 x 8
Barbell Row 3 x 8
Crunches 1 set to failure
Reverse Crunch 1 set to failure
Day 2
Deadlift 3 x 8
SLDL 2 x 10
Incline Bench Press 3 x 8
Pull Ups 3 x 8
Calf Raise 3 x 12-15
Do this on a one day on one day off basis. makes sure you do 1-2 sets of warm up first. If you get the 8 reps on each set the move up weight next workout.
After a few months you can add on day 2 1set of barbell curls suppersetted with skull crushers. that's it.
See the diet section for some diet examples. Plenty there.
Kyle Aaron
Active member
Adrian's advice is good as always. I'd just say, make sure you do the lifting on the non-cycling days, it's a bit much for your body otherwise.
The 20km cycle will make bulking up harder (burns through a lot of fuel), though the cardio fitness will make your workouts a lot easier, in that you won't have to rest as long between sets.
As a tall guy and someone cycling 20km every second day, you'll need to eat a lot to bulk up. If you are ever hungry, you are not eating enough. Pasta, rice, potatoes, chicken, tuna, nuts, beans, lots of fresh fruit and vegies...
The 20km cycle will make bulking up harder (burns through a lot of fuel), though the cardio fitness will make your workouts a lot easier, in that you won't have to rest as long between sets.
As a tall guy and someone cycling 20km every second day, you'll need to eat a lot to bulk up. If you are ever hungry, you are not eating enough. Pasta, rice, potatoes, chicken, tuna, nuts, beans, lots of fresh fruit and vegies...
I find that motivation is the 'key'!
Dshwam, the fact that you are motivated to ride the 20km and have put in the 9 months already is bloody GREAT!
You just need to build you knowledge and surround yourself with like minded people.
You are well on your way to a better body already!
Dshwam, the fact that you are motivated to ride the 20km and have put in the 9 months already is bloody GREAT!
You just need to build you knowledge and surround yourself with like minded people.
You are well on your way to a better body already!
