Training since June? So less than a year? My advice...keep going, train hard, and don't think about the results, let it just happen as it's definitely not going to happen over night. It takes years of dedication and hard work as the human body can only produce naturally about 4lbs maybe 5lbs max of muscle a year. Also when training, yes you need to train hard, but be smart about it, if you constantly go balls out, you'll have problems down the road, i.e. joint issues. Because although your muscles are able to throw the weight around, doesn't mean your joints, ten, and lig are able to keep up. Everything needs to progress together. Time is key.

With that said, I personally like a 4 day split with a day off in the middle, two days on, one day off, two days on, one day off, repeat.

Muscle group i.e.
chest/bi
quads
back/hamstrings
shoulder/tri

Another thing is to make sure you sleep, get a solid 8 hours. And be sure to EAT, EAT, EAT.

Good luck.

I have to say, I've seen some decent results after only 3 months on the Cakes workout.

End of 2004 I started to weight lift pretty seriously, I was tired of going to the gym for months and months prior, taking advice from other people and not getting results. So I started to do a little of my own research for a mass gaining workout. Worked out 3 days a week, mon, wed, and fri. Mon was chest/triceps/abs, wed was legs/lower back, fri was biceps/ upper back. Tried to keep the workouts under an hour because your body starts to break down muscles for energy for any longer workout. Also I focuses on compound workouts. In a 3 month period I went from 160 lbs to 175lbs, body fat went from 14% to 8%. I did absolutely no cardio. Then of course I crashed on VIR N the following nov in '04, and sprained my back muscles, so I lost everything I gained!


Most of the workouts with weights were 6 sets. First two reps would be a warmup. I'll use the bench presse as my example. I would just start with the barbell to get the blood flowing. After that I would start to add weight.

1st & 2nd sets, no weight warmup. 15 reps

3rd set, add weight, 12 - 15 easy reps.

4th set, add more weight, 8 - 10 reps.

5th set, even more weight, 4 - 6 reps to failure.

6th set, enough weight to do 1 - 2 reps to failure.

In between each rep, I would take a 3 min break. I also focused on the negative repetition, I would take about a second to push up the barbell, but slowly lower it back down to my chest counting slowly to 3. You obviously can't lift as much weight like this, but it's actually the negative rep that really works your muscles.

Immediatly after the 6th set I would switch back to the weight done in the 3rd set and lift till muscular failure. Then switch to dumbell flys just to eek out a little more from the muscles. It really burned every time and I would be sore for a good 4 - 5 days afterwords.

You also gotta be strict with your diet, on workout days, and non workout days you gotta consume a certain amount of protein, carbs, and calories to provide your body with what it needs to rebuild. Don't remember exactly how to calc it out off the top of my head right now. Also rest is a big factor, gotta get 8 hrs of sleep per day.

:lol:

What kind of people? Did they at least look like they knew what they were talking about? :lol: In all seriousness, most people who offer workout/diet tips, shouldn't.

No Delts?

No way will this happen that quick with a proper diet.

How did you calculate BMI? At 8% B/F you're about 2-3 weeks away from stepping on stage.

6 Sets? OMFG

I do 4 to 5 sets. But 6 sets is ALOT.

Ok, here's my deal.

My heaviest (out of shape) was 240lbs in 1998. My trimmest is now at 198, current day. I am a newly-diagnosed Type 2 diabetic (stress-induced as per physician, not diet-related), so I need to take special precautions when using BB supplements. I no longer use protein shakes as rigorously as I had.

My routine is my own special mix that has worked for ME. I don't know or think it would work for anyone else, but it could be a starting point. I am not a personal trainer, so I take no responsibility for the actions resulting from any advice you may or may not choose to follow.

The sets I do are never more than 12 reps, never less than 4. If I can only do four on a max set, then I will stop and do another 4 after I rest. I do not take more than 90 seconds break between sets. I do not bring a cell-phone with me in the gym. I am not in the gym to fraternize with the Gotti wanna-bes or check out the shallow Staten Island bitches. I do not deal with bullshit. I go, I lift heavy, I go the hell home.

If I feel I fucked up a set, I DO IT AGAIN, CORRECTLY. I do not pussyfoot around my weights. I try to eat as cleanly as possible. Proper lifting form is important and vital to longevity in the gym.

A lot of the gym is mental. Attack the weights. If you don't want to go, GO. A bad day in the gym is sometimes better than sitting on your ass saying "Man, I should have gone to the gym." Of course, if you're sick or ill, that's a different story.

If you want to put on CLEAN size, watch your diet. It is a major factor in how you grow. Feed yourself to put on size, watch what you feed yourself to ensure the size is clean. You're a young guy with a TON of potential, Chris. You got a lot in your favor.

My split usually is as follows:
Day 1 -- Back -- My favorite!

• Close-grip chinups (warm-up) x 10
• Close-grip chinups (warm-up) x 10
• Wide-grip chinups + 45lbs weight belt to failure
• Wide-grip chinups + 45lbs weight belt to failure
• Wide-grip chinups (bodyweight) to failure
• Single-arm Dumbbell rows (4 sets @ 10-8 reps each) Max around 100lbs now
• T-Bar rows (4 sets @ 8-6 reps) Max: 3plates
• Deadlifts -or- rack pulls (4 sets @ 8-6 reps) Max: 315lbs
• Close-grip pull-downs (3 sets @ 8-6 reps) Max: 260lbs
• To work the lats hard, I do an exercise where I'm kneeling before a pulley, pulling the triceps rope down towards my stomach while keeping my body upright. Light weight (<100lbs) will work well.

Day 2 -- Chest

• Fascia stretching for 5 minutes
• Incline BB press Max: 275
• Flat DB press (Hammer Strength works too) Max: 110lbs (if I use hammer strength, it's 4 plates each side)
• Weighted Dips -or- Decline Hammer Strength Dips - bodyweight+45lbs or 3plates DHS
• Supinated DB flies Max: 40lbs

Day 3 -- Off/Cardio/Legs (when my knees are up to it)

• Cardio: Running/Walking/Biking/Excessive masturbation/etc
• Squats, calf raises, leg ext, curls

Day 4 -- Shoulders

• DB shoulder press Max: 90lbs ea.
• Lateral DB raise Max: 40lbs ea.
• Vertical BB raise Max: 105lbs
• I will then superset machine military press + machine lateral raise, and triple dropset
• Reverse pec-deck Max: 230lbs
• Shrugs Max: varies too much, depending on if my shoulder hurts

Day 5 -- Biceps/Triceps -- this part of my routine needs work

• BB curl Max: 145lbs
• Hammer strength preacher curl Max: 135lbs
• DB Hammer curls Max: 60lbs ea.
• Incline DB curls Max: 40lbs ea. -- OUCH
• Close-grip Smith Press Max: 225lbs
• Skullcrushers Max: 90lbs
• Rope pull-down Max: 150lbs -- no need to go heavy
• Dips

Day 6 -- Recovery

• Recover from excessive masturbation on day 3. :(

Day 7 -- Start at Day 1

5 is alot too.

Depends on the body part, some days if I don't hit 5 sets for a certain body part it feels like it has no effect....sometimes you have to shock your muscles to grow past where they already have been built up to.

Up your intensity earlier.
Like by grabbing an electric fence? One of the best ways to getting past a plateau point is to take a week off from the gym. Rest your body, continue to eat clean. Your first day back in the gym you'll be like, holy crap. There is only so much the human body can endure in a certain period of time, for those who are natural these times are shorter. Muscle growth comes from rest and eating, not when you're actually working out which is just one of the phases.

I used to be in very good shape and always active, and did a lot of weight lifting... now I've been sitting at a desk for a few years and have kind of let myself go, unfortunately, with the excuse that I don't have time anymore. Fuck that! I don't like what I've become. I've probably spent $30 in body building magazines over the last week or so (and other mens fitness mags) studying and sort of mentally preparing to put myself through hell to get back to where I want to be. I know it's not going to be quick, nor will it be easy, but the long term result will be worth it.

I know this is off topic, but I need some motivation!

How's this for motivation:
Either sit at your desk and be a fat bastard, or stop being lazy and get to the gym (or even try walking). America is a fat, lazy country. Don't add to the statistic.

Here's my fitness routine: http://wiinintendo.net/2007/01/15/wi...iment-results/

WarioWare FTW!