dojj

iTrader: (3)

how much time did you spend in the gym then?

obviously what you eat is going to help, but i can't imagine you doing anything else other than pumping iron to gain that much in just 3 months?

it does look very good though

i don't have the time to do more than 30 minutes a day if i'm lucky which is why the multigym int he garage is getting moved to a more prominent position

bonus_boy

I do a 5 day split

Mon - chest
Tue - back
Wed - tri and bi
Thur - shoulders
Fri - legs

Training is only 1 hour a day it's the 23 other hours which is the hard part.

dojj

iTrader: (3)

that's really good then

v man

little tip for you mate

you need to swap friday and wednesday as if you look your all upper body for 4 days then legs at the end

if you did legs on wednesday it will give the upper a good rest and you will most def get a better shoulder work out from this aswell

also hit triceps with chest and biceps with back and do you arm work out on the friday
this will get the arms right up aswell

v man

just to add you will be hitting the biceps as a secondary with back so going straight on a bi and tri the day after the muscle wont have recovered enough also

give my idea a go for a couple of weeks and let me know what you think

bonus_boy

Thanks for the comments and info

I have only been doing the 5 day split for 2 weeks now, (first week was legs on a Wednesday) but my training partner can't make Fridays due to work and his least favourite is legs to train (but I think I will be swapping back round as you say I personally will benefit from doing it)

I did train tri with chest and bi with back but by the end of the chest and back workout I didn't seam to be able to push myself as was shattered (reason being able to just hammer arms on one set day plus the strain they get from doing chest and back anyway.

JamboRS

looking good
still dont beleive its all natural but hey ho
whatever your doing your doing it right.as above change your leg and arm days and id maybe go down to a 4 day split and try and get some rest in amongst all that working out

v man

yeh thats all good

but when you put a tri's with chest and bi's with back im talking about 2/3 sets just to burn the fuck out of them to finish them off
not a full on set

bonus_boy

Ye, will add a set of dips and cable pull downs I reckon

Thanks for that

Kieron

I personally find that pre-exhausting a muscle group doesn't work for me. Yes I get a pump out it but cannot do the decent reps that I need for breaking fibres down because of it. Horses for courses though and many swear by it for time saving etc.

v man

when i do say chest
after i will do say t
2 or 3 sets heavy just to finish them off as they dont need much to fuck um up after a heavy chest session

same with back and bi's

propper arm work out on friday and 2 days rest before it all starts again lol

bonus_boy

Booked a very late hol, go to Ibiza for a week on Monday and even though I should be thinking about having a laugh etc I'm stressing what to do about food :/

There's no fridge or cooker in apartment so going to have to eat shelf stuff and eat out everyday..

Arghhh

stevenebm

iTrader: (6)

It's a holiday,go enjoy yourself.my mate is going to Ibiza two weeks out from the Brits on a stag do so you can imagine how he feels.not being able to drink and god knows what he will do for food.

v man

when you go out eating just stick to

fruit
fish
chicken
salad
pasta
potato
etc

and spirits in stead of beer

Kieron

Yeah and abstain from sex, no class A's and make sure your in bed by 9 everynight!!

v man

you tell him .......

James B

Try adding green tea t-bags to your water as they are a good fat burner.

Also, it might sound minging but mix up say 2/3 litres of water in a big tub and add sliced melon, orange and fresh parley.

It flavours the water so its not so boring to drink but also aids in absorbing nutrition from your meals and also aids fat burning.

Id like to gain as much as you have in 3 months, especially if its natural!

Well done, looking good.

Glenn_

iTrader: (1)

Get yourself to ibiza and enjoy it. I came back from there over 3 weeks ago now.I was drinkin lager everyday.I put a bit of weight on but im back at the gym and its slowly coming back off.

Benni

You could scrap one of them days and have a rest in between, I think that would help you mate. Go down to one working set pet exercise too, this will be beneficial, providing it's maximun intensity and you give it everything you have.

I have not trained for nearly a year because I'm having bad back problems, but I go for scans soon and will hopefully be back at it soon.

Benni