What if i want to get big but keep the current level of definition i have?
Then look towards your diet to achieve this.
The rep scheme will determine weather you train for strength or size. The exercises in Scott's example can be done between 6-12 reps.
Like shrek said definition is about diet. Not doing hundreds of isolation exercises.
We all know anything over 5 is cardio. LOL1rm.
If you can do it 3/8 in under 6 months at a respectable bodyweight your doing very well.
Just give it a shot for a 6 weeks, dont miss a session, eat well, rest well, put in plenty of effort. You will feel better than you ever have.
Do a few sets with an empty bar to warm up for each exercise.
Start on squats, add say a 5kg plate to each end and do 2x10, if you do it easily, take them off and add 2 10kg plates and do the 3rd set. If you do that easily, start with a 10 and a 5 on each end next session. You should be aiming to struggle a little towards the end of each set, this is where the effort comes in. If you complete 2 sets of 10 and the third set you only manage to get 6 reps in, thats ok, just make sure you do 7 reps next session, when you get to 3x10 thats when you can put more weight on the bar. This applies to every exercise!
Its important to keep adding either more weight, more reps, or more sets every exercise, every session
The first time you do this is just to get a feel of what weights to use, it will happen, you can be sure of that.
As a guess, give these a shot for your working sets. Remember to include the weight of the bar.
Squat - 40-50kg
Bench- 25-35kg
Bent row - 40kg
Military press - 20kg
Deadlift - 60-70kg
BB curl - 15-20kg
You havent improved for 2 years, it doesnt matter what order you put your isolation exercises in, you need to try something different and get stuck into the compound exercises, and eat more!
You wont get huge overnight, but if you do this for 6 weeks and you will notice a difference
But one major thing that is still bugging me, is it possible to get bigger without losing my abs and general definition(such as the definition around my chest and back)? Or can you only put on weight, gain the muscle, then after that is done gain the definition?
Thanks,
big
Lol.
I went 15 reps with 140kg on squats 2 weeks ago (vid in log), but had to stop because I was to puffed haha.
Ok thanks guys. I thought it was possible coz i have a friend who put on 25kg in less than a year and kept looking good the whole time he was doing it, and he wont tell me how haha. If any of you could shed some light it'd be much appreciated.
And a question on the program, how long rest should i have between sets and between different exercises?
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