Way to encourage the bloke Freako... Outstanding... The guy is pretty much just starting out... why r you telling him to up his intensity so much straight away... not good advice...
1. Hit your main bodyparts/lifts 2-3 times per week.
That's frequency. No mention of intensity.Right there.
This guy is 197cm tall will insanely long arms so of course he is built for deadlifting...
Hi all,
So i've done some training here and there but for the most part of the last 2 years i've been travelling and have not done much at all. I'm at the end of my 3rd week of a program that i've developed just by searching the web etc..
I've also changed my diet a lot too. Upping my protein with max's superwhey and about 12 eggs and a litre of milk a day (just to name some of the stuff).
I'm 197cm tall and have a wingspan of 215cm
I'm a 103kg and am looking to put on more size but also get stronger on my lifts.
Each day of my program always starts with a compund exercise that i'll hit 3 x 5 (except deadlifts where i'll throw some max reps in) then move up to higher reps for the next sets of exercises. For example
Chest and triceps
Bench 3x5
incline bench 3x10-12
decline bench 3x10-12
fly's 3x10-12
+ all your normal tri exercises.
Shoulders and bi's
SOHP 3x5
dumbell press 3x10-12
side raises 3x10-12
front raises 3x10-12
+ all your normal bi exercise
Legs
Squat 3x5
hamstring curls 3x10-12
leg extension 3x10-12
calf raises 4x10-12
Back
Deadlift 1x5, 1x1, 1x5
lat pulldown 3x10-12
T-bar row 3x10-12
1 arm row 3x10-12
My current best lifts are:
Bench: 100x3
SOHP: 65x5
Dead:210x1
squat:100x6
I haven't strickly stuck to this exactly, sometime i'll throw a few things extra or change up. But for the most part this is it!
My questions are:
1. Does this program suit someone of my height who is trying to get stronger and gain muscle?
2. Is there anything i should change/add/remove?
3. Is scivation extend intraworkout worth it?
4. Do CLA tablets work?
5 Any tips etc?
I look forward to reading responses.
xo
Way to encourage the bloke Freako... Outstanding... The guy is pretty much just starting out... why r you telling him to up his intensity so much straight away... not good advice...
Fucking strong newbie who can OHP 65kg 5 times with massively long arms.
Why is that?, I'm pretty much a newbie and I can rep 60kg OHP 4-5 times (I'm only about 185cm though)
Wait... wat?
Do you have the faintest clue what you're talking about? I was even being nice by giving him the benefit of the doubt that he had some training experience and not directly telling him to go full-body like Goosey did.
I never told him to, I was asking why the fuck is he doing a split.
I'm curious.
And interested.
Strict or with leg drive? Bit of body english makes it an easy lift
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