Glen Whitestone
New member
Well, my friends I have read my fair amount of bodybuilding articles and such forth in my day. A lot of good advice. I think wholesome for some, not so for others. I tend to think just like everything else they look for a broad audience and publish articles with the most so effectiveness. Those that will be the most beneficial to the average weight lifter. I am guessing, and this is educated that most mid-seasoned do not read the mags that much? I think the beginner and advanced more than the intermediate. And I have learned more on sites like this one than any magazine so far. For everyone a different workout applies. I am a hard gainer, low body fat. It took me year to get where I am, and that is not much, I want more. But I have honed a workout that should be effective for those hard gainers. Don't measure your progress in the mirror for it is not true, but within the scale lies justice!
Example: Given the basic diet 30% protein, 40% carbs, 30% fat. Tweak it if need be but this is my basic scructure.
Exercise routine-strenth, size, week 1: 3-4 days a week, no more than 1 our with a day rest optimal between workouts, this helps a great deal with sleep which is very crutial.
Every exercise-warmup plus 1-2 working sets to failure with a 6 reps.-max out going 6-4-2-1 every month.
Exercise routine-pump, week 2: working combination of 3-4 sets working 8-12 reps max to failure. The primary purpose of this workout will be to give intense blood flow and pump to the muscles. Suppliment every other 2nd week, normal 12 set failure at last set of 4, then drop sets at 3rd set, them half sets to failure before starting over at regualar pace.
Cardio should be performed accordingly at pace.
Example of working schedule:
Monday-legs-week 1-Strenth, mass
Squats-warmup sets and one working set.
Leg press-" "
Leg extension" "
Leg curl" "
Romainian Deadlift" "
Calf raises" "
Seated calf Raise" "
Week 2-Monday-legs again.
Leg extensions-warmups + four sets of 10 max reps.
1 Warmup+5 working sets of squats-12, 10, 8, 8, 6.
Leg press-3 sets of 10, 8. 6.
Curls-3 sets of 8 reps.
Deads-3 sets of 7 reps.
calf raises-4 sets of 20 reps.
Donkey raises 3 sets of 14 reps.
Hack machine calf raises-3 sets of 12 reps.
Example: Given the basic diet 30% protein, 40% carbs, 30% fat. Tweak it if need be but this is my basic scructure.
Exercise routine-strenth, size, week 1: 3-4 days a week, no more than 1 our with a day rest optimal between workouts, this helps a great deal with sleep which is very crutial.
Every exercise-warmup plus 1-2 working sets to failure with a 6 reps.-max out going 6-4-2-1 every month.
Exercise routine-pump, week 2: working combination of 3-4 sets working 8-12 reps max to failure. The primary purpose of this workout will be to give intense blood flow and pump to the muscles. Suppliment every other 2nd week, normal 12 set failure at last set of 4, then drop sets at 3rd set, them half sets to failure before starting over at regualar pace.
Cardio should be performed accordingly at pace.
Example of working schedule:
Monday-legs-week 1-Strenth, mass
Squats-warmup sets and one working set.
Leg press-" "
Leg extension" "
Leg curl" "
Romainian Deadlift" "
Calf raises" "
Seated calf Raise" "
Week 2-Monday-legs again.
Leg extensions-warmups + four sets of 10 max reps.
1 Warmup+5 working sets of squats-12, 10, 8, 8, 6.
Leg press-3 sets of 10, 8. 6.
Curls-3 sets of 8 reps.
Deads-3 sets of 7 reps.
calf raises-4 sets of 20 reps.
Donkey raises 3 sets of 14 reps.
Hack machine calf raises-3 sets of 12 reps.
