Help!!!

Discussion in 'Fitness & Nutrition' started by LTJfan513, Aug 15, 2005.

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  1. LTJfan513

    LTJfan513 New Member

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    Make a workout plan for me. I always get discouraged after working out a few weeks or so. I feel like im not doing something right because i dont notice results. I know there is a thread like this already, but I didn't want to jack it. I have 4-5 days a week to work out for up to 2 hours I can set aside. I'm pretty good about not eating junk food, just wondering about specific foods etc. I'm 6'3'' 190 lbs. I'm weak as shit I can barely bench 100lbs:wtc: I just wanna get a little muscle on me. I will try the plan tonight
     
  2. ralyks

    ralyks New Member

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    Since you have no motivation and just want a workout plan, finds christophers routine in the archives. No one can help you if you become unmotivated and you won't see results in 2 weeks, suck it up.
     
  3. twofourtysx

    twofourtysx New Member

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    what ralyks said. No one else can motivate you besides yourself. And of course you won't see gains if you dont stick to it
     
  4. MyLittleAirport

    MyLittleAirport OT Supporter

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    Copy/Paste


    http://www.angelfire.com/yt2/Carnal/Weights/Creata.html
    Go there... NOW! make a your three routines. Get yourself a Pull/push/squat split (just like the ones there) and have at it. You'll be hitting the gym three days a week. making a routine is really pretty simple.

    As far as reps go, since you're gonna attack this like you're completely new (which is fine, not a problem at all) stick with higher reps for the first couple months (for 8 weeks just do 3 sets of 8-12 on each excercise, rest for a minute and a half in between sets). Then add a set, two weeks later add another set. By your 12th week you should be doing 5x8-12 for each excercise. Now that you have your sets up to 5, for the next 8 weeks you're going to reduce reps. start with 8 reps on all your excercises, and each week do one less (with more weight you ninny). NEVER go to failure. you should always be able to go 2 more reps. eg, if you're doing 8 reps you should be able to do 10 and maybe REALLY struggle with 11.

    three weeks into when you began reducing reps, you're gonna be doing 5 reps on everything. perfect. now keep your assisance excercises around the 4-6 rep range and keep knocking off reps on your main lifts (bench, Squat and deadlift) until your down to 1 rep. now you can go to failure. this is gonna be your max. now go down to 80% of this and keep do 5x5 for three weeks, then start knocking off reps for the last 5 weeks. Repeat until your a strong mother fucker.

    Tada! Instant routine. in a year, when you have solid tendon strength... we'll talk about oly lifting.
     
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