For anyone looking to be a bodybuilder or look like one..V PurEvl

Discussion in 'Fitness & Nutrition Archives' started by NoQuarter, Dec 6, 2006.

  1. NoQuarter

    NoQuarter New Member

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    Adjust the volume to your level and same with the diet...this is just a base starter. Worked for me a few hundred others. I dont care if you disagree keep it to yourself, for others if you have questions...feel free to ask. I never bother to do this anymore so i though it would be a good start for some. Being a bodybuilder isnt easy and it sucks. If you think this is alot...exits that way.:wavey: This isnt set in stone, all sorts of variations of exercises and foods can be used. This is just what i liked and still do

    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
  2. Ricey McRicerton

    Ricey McRicerton New Member

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    Serious question, and not trying to be a smartass. Why do you work abs 4 days a week and calves 4 days a week?
     
  3. NoQuarter

    NoQuarter New Member

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    :rofl: thats only twice...not every day mon through thursday...thats monday and thursday. IF you get great development on one day for each...well there ya go. One day for you. Its not the bible here guys.
     
  4. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    Copy and paste.
     
  5. AK-47

    AK-47 Banned

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    for the main exercises for every body part, say squats, bench press, rows, do you think it's ok to go heavier? like working up to 6 reps or lower?
     
  6. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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  7. NoQuarter

    NoQuarter New Member

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    its a middle of the row depending on your cal requirement. I would say most people would lean up alot from it.
     
  8. hsmith

    hsmith OT Supporter

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    any good replacements for squats since i can't do them :hs:
     
  9. NoQuarter

    NoQuarter New Member

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    if i get 6 reps and fail i do a drop set for another 6 or so. Your in it to build muscle and force blood...not how many reps or how much weight. I use rep schemes because its all people know. Pump...pump...pump...the more you stretch the muscle, the bigger you will get.
     
  10. vtectyper

    vtectyper New Member

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    I wanna cut down and gain some muscle while I'm at it. Would this diet work pretty good for me. I'm 6'0 and 210 pounds right now at probably 16-17 percent body fat
     
  11. bigdamray

    bigdamray New Member

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    Very good information!!
     
  12. NoQuarter

    NoQuarter New Member

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    well gaining muscle will most likely happen because you dont eat enough protein or diet right now, otherwise its very rare for people to gain alot of lbm when coming down in bf. Not saying it doesnt happen but most of the time it wont. Genetics play a part in it as well. I can gain lbm sometimes, but most of the time i maintain, which is ok too.

    99% of people will gain lbm when they change there eating and training drastically just because of the protein and training. So i think its kinda misleading at times when i or others say you can or cant.

    This would probably work well for you, have to find out what your body wants or needs first, like 8 weeks into this if your dropping too fast or gaining fat...too tired...not enough to get you growing...etc. Has to be adjusted but cant make any claims until we know what works and what doesnt. Thats why its a starting point.

    I have been at it for 15 years and still aint got it right by a long shot.
     
  13. NoQuarter

    NoQuarter New Member

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    how long have you been truly hitting them hard? Sometimes you need to take a good look at how you been doing it or how long. IF you tell me 5 years, ya there is an issue...you tell me 12 months...call me in another 12.

    Shoulders should grow fairly easy, they are trained when you do chest as well. Try my routine in here but add some drop sets or giant sets. Gotta push it man.
     
  14. vtectyper

    vtectyper New Member

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    I'm gonna give this diet a shot. I'll probably start next week. I wanna get down to about 10 percent body fat and try not to loose to much muscle. Do you know how long it would take roughly to get their and also how many calories is this diet?
     
  15. ccrooks

    ccrooks New Member

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    i understand what a drop set is, but what's a giant set?
     
  16. evolude

    evolude OT Supporter

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    bunch of sets after another... no rest... amirite?
     
  17. NoQuarter

    NoQuarter New Member

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    no clue how long, depends on you, also if you add cardio in 3-4 times a week it will go alot quicker. 10% is no picnic but it isnt too hard either.

    As for the cals...well carb=4 pro=4 fat=9...i didnt really add it up, Prob close to 3k, remember its a starting point. Some people need 3k..some need 2k...cant really just tell you..go ahead. Although if you have no structure then start with this and if your leaning up its working, if your gaining fat, then cut out 250 cals until you start dropping. Dont go by scale either, because if your gaining lbm it might go up but you could look leaner
     
  18. NoQuarter

    NoQuarter New Member

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    soemthing like this....this is all one set

    side lateral 10 reps
    rear lateral 10 reps
    front raise 10 reps

    do this for two more sets...then die
     
  19. jokka

    jokka OT Supporter

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    i'v been on the bill starr for about 2 months.. how long should i use this program before switching to a body builiding routine ?
     
  20. NoQuarter

    NoQuarter New Member

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    ummm whenever you want i guess. Kinda hard to really say, two totally different worlds really. This isnt designed for strength or athletic purposew. Although i got strong as shit because its a biproduct of larger muscles...usually. Depends what your goal is i guess.
     
  21. ccrooks

    ccrooks New Member

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    i do something like that for my shoulders

    underhand frontal raise 10 reps
    overhand lateral raise 10 reps

    2 more sets of this
     
  22. SpiderOnTheFloor

    SpiderOnTheFloor New Member

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    my calves suck.

    what is a good size for them relative to other body parts?
     
  23. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    is there anyway to incorporate power cleans?
     
  24. jokka

    jokka OT Supporter

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    ahnold has said that they should be bigger or equal to your biceps.
     
  25. evolude

    evolude OT Supporter

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    routine?
     

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