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GET BIG!!! workout plan guaranteed to work!

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 GET BIG!!! workout plan guaranteed to work!
Old 7 years agoclass of '08 - away - #1
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GoldBluded 387 heat pts387 space
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yo i was making up this routine for someone that asked how to get big. i seen about 326 of those threads and it took me tooo much time to type this so i might as well make it a thread.. wit da help from muscle fitness magazine i made this up .. ight. ..
First of all you got to count your calories. For the first two weeks eat the normal amount of calories you would eat on a normal day say about 2,000. The from week 3-4 eat 500 more calories then you did for the first 2 weeks so now you at 2,500. Week 5-6 eat 3,000 calories and so on. Go to about 20 weeks doing this. Also take so true mass from this site www.prosource.net its cheaper here. NOW You got to lift heavy!!! or else image cause you want hypertrophy (muscle gain) it might look suspect but your workout is going to be like this ..

Monday And Thursday is Triceps / Chest Day
Sets Reps Do about 90% of your max
Incline Bench Press 2 X 3-5
Bench Press 2 X 3-5
Decline Bench Press 2 X 3-5
Cable Crossover 2 X 3-5
Close Grip Bench Press 2 X 3-5
Press Down 2 X 3-5
Tricep Extension 2 X 3-5

Tuesday And Friday
is Legs/Shoulders/Traps Day

Sets Reps Again Do 90% of your max
Squats 2 X 3-5
Leg Press 2 X 3-5
Leg Curl 2 X 3-5
Calf Raises 2 X 3-5
Shoulder Press 2 X 3-5
Upright Row 2 X 3-5
Seated Lateral Raise 2 X 3-5
Shrugs 2 X 3-5

Wed/Sat
is Back/Biceps/Foreams
Sets Reps 90% Max
Deadlift 2 X 3-5
Bentover Row 2 X 3-5
Pull down 2 X 3-5
Seated Row 2 X 3-5
Dumbell Curl 2 X 3-5
Cable Curl 2 X 3-5
Hammer Curl 2 X 3-5
Zottman Curl 2 X 3-5
Wrist Curl 2 X 3-5

Now... do that for 3 weeks on the 4th week do what ever you choose including this

Abs
Sets Reps
Butterfly curl 2 X 25
Curl 2 X 25
Frog Kicks 2 X 10
Air bicycle 2 X 25
V-Up 2 X 10
Scissors 2 X 60 secs
Leg Raises 2 X 10
Cable Crunch 3 X 6 use about 40 lbs
Declince Crunch 2 X 10
Hanging Leg Raises 2 X 25

Then.. for the 5-8 week you go back to the regular heavy routine.
After week 8 :applause:...
Make sure you change up the routine after the full 8 weeks. Google the exercises if you don't know them. And last but not least drink you true mass first thing in the morning (ONCE you wake up) and RIGHT AFTER you done with you workouts. AND DRINK PLENTY OF WATER OR ELSE YOULL DIe!! .. not die but be real dehydrated. good luck and tell me your gains... it worked for me :greetings10:

Last edited by GoldBluded; 12-01-2008 at 06:56 PM..
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Old 7 years agoclass of '05 - away - #2
DwRecKeR77053  space
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great workout, my routine is very similar to this.


props!
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Old 7 years agoclass of '06 - away - #3
CuZzA 17 heat pts17 space
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So lifting heavy 2 x 3-5 is better than lifting medium 3 x 10-12?
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Old 7 years agoclass of '08 - away - #4
GoldBluded 387 heat pts387 space
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Well for hypertrophy (growth and increase of the size of muscle cells) yeah. Make sure you do 90% of your max though... Say if you want strength do 8 to 10, if you want to build your endurance do 12 to 15 or more
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Old 7 years agoclass of '04 - away - #5
Joe Scumbag  space
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CuZzA said:
So lifting heavy 2 x 3-5 is better than lifting medium 3 x 10-12?
Its not a matter of which is better but this Routine is lookin to Emphasize ...SIZE thats why the heavy weight with low rep
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Old 7 years agoclass of '04 - away - #6
123456  space
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Actually...hypertrophy is in the medium rep ranges while strength is in the low rep ranges. (there are studies about this)

This workout can give you size too though...size is MOSTLY about your diet.
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Old 03-13-2009, 08:50 PMclass of -  - #7
I wanna Get BIG  space
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i think this thread is great...

i started doin this workout plan 2 months ago and it works but i dint gain more than 5 lbs. because i dint foloow the diet plan which i should
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Old 7 years agoclass of '04 - away - #8
enetblazin4eva 4 heat pts space
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:sleeping-smiley-004 More sets dedicated to biceps and forearms than quads & back/lats....

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Old 7 years agoclass of '04 - away - #9
Woody  space
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Mr. K said:
First of all you got to count your calories. For the first two weeks eat the normal amount of calories you would eat on a normal day say about 2,000. The from week 3-4 eat 500 more calories then you did for the first 2 weeks so now you at 2,500. Week 5-6 eat 3,000 calories and so on. Go to about 20 weeks doing this. Also take so true mass from this site
So by the end of 20 weeks, you're eating 5,500 calories per day?...I'm no expert, but that doesn't sound healthy for anyone unless you weight 700 pounds and you're dead-lifting 6,000lbs.
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Old 7 years agoclass of '98 - away - #10
ronnie|A 10 heat pts10 space
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Thats almost exactly my routine when I was clean bulking. Thats a really good program for size and strength.
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Old 7 years agoclass of '05 - on now - #11
I_REP_VA 8 heat pts space
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Do you need a spotter for these workouts? 90%.. or can you just make it through struggling hard
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Old 7 years agoclass of '98 - away - #12
ronnie|A 10 heat pts10 space
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If youre going 90% you definitely want someone watching just in case. Or you can do what you can on the smith machine... man I love the smith machine
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Old 7 years agoclass of '08 - away - #13
GoldBluded 387 heat pts387 space
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Woody said:
So by the end of 20 weeks, you're eating 5,500 calories per day?...I'm no expert, but that doesn't sound healthy for anyone unless you weight 700 pounds and you're dead-lifting 6,000lbs.
... umm you're joking right lol i could tell your not an expert this skinny dude right here --->
[pic - click to view]

his name is michael phelps he eats 12,000 yea 12,000 calories a day so in that case he weighs more than 2,000 lbs

And i got Proof = , or
[pic - click to view]

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Old 7 years agoclass of '08 - away - #14
GoldBluded 387 heat pts387 space
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I wanna Get BIG said:
i think this thread is great...

i started doin this workout plan 2 months ago and it works but i dint gain more than 5 lbs. because i dint foloow the diet plan which i should
you answered ur own question
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Old 7 years agoclass of '04 - away - #15
123456  space
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You shouldn't gain more than a few pounds a month anyway because muscle gain does not come as quick as people think (unless you're a beginner, or you're trying to gain back muscle that you've lost).
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Old 7 years agoclass of '05 - on now - #16
I_REP_VA 8 heat pts space
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another important question..

How do you warm up? Do you do like a set of like 10 reps to warm up/stretch, or do you just get right into the 2 x 3-5?
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Old 03-14-2009, 03:39 PMclass of -  - #17
FlashP3  space
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123456 said:
You shouldn't gain more than a few pounds a month anyway because muscle gain does not come as quick as people think (unless you're a beginner, or you're trying to gain back muscle that you've lost).
truth

and this routine is pretty good however ud gain more size from just using something like madcows 5x5 and ud spend less time in the gym.

your diet is more important than your lifting anyways.
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Old 7 years agoclass of '09 - away - #18
Gonzilla 1 heat pts space
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Nice.
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Old 7 years agoclass of '06 - away - #19
StatisticZ 1 heat pts space
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Props.. I'll try this out in a few weeks.
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Old 7 years agoclass of '04 - away - #20
tommymm96 2 heat pts space
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Few problems- no warm up set and no sets that approach ideal levels for hypertrophy(muscle growth)


But hey, to each his own. If it worked for you, great.
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