This is about the only thing Shake Weights are good for. Hilarious!
Put on about 5 lbs now. Very very proud of myself. Going to post my transition pictures this Friday so everyone can see how far I’ve come. I have a previous one. Please go back to my archive to view my past progress thread if you’d like.
I’ve been doing Layne Norton’s PHAT routine for a while. Its centered around 2 heavy full body days followed by 3 hypertrophy days. It’s given me amazing results, but I think its time to change to a new split.
The reason being is that while I’m still making some gains, they aren’t happening as fast and I’m not as motivated. As you continue to do the same workout day in day out you start to know your limitations. You cut yourself short at 12 reps instead of pushing for that 13th. You begin to pick-up the same weights instead of trying to move up.
If you change your split your more likely to not know your limitations. Change the DB press from 5 reps to 15. Change the combination of muscle groups and you’ll find you aren’t as tired when you get to the next set of muscles. These sort of things keep your body guessing and prevent your mind from getting into a….routine.
If you’ve been doing a workout split for over 7-8 weeks….maybe its time to change it up. Analyze your weak points…see what needs more development and then SWITCH IT ALL UP. Do more chest and less back, combine chest and calves instead of chest and triceps/back. Do anything that’s going to confuse you physically and mentally. Trust me…its refreshing.
Spoke with a IFBB pro bodybuilder the other day. Told him my bodyweight wasn’t increasing [My cals were about 3000-3400 a day]. He said as a general rule of thumb do the DESIRED BODYWEIGHT x 20 to get your caloric intake needed. Granted I am 23 and work out extremely hard so this may not apply to everyone…but it has given me AMAZING results. I’ve put on a solid .5-1lb a week since the beginning. On top of this it has all been very lean. 185 here I come. (3700 cals a day) -Warning this may only apply to men…he did not specify..but I don’t see why it wouldn’t work for women-
Some tips I recommend:
Get a bathroom scale on amazon (This is the one I use…only 28 bucks and it ROCKS):
Get a food scale (Love this one…only got it for 19 bucks):
And also if you want to cook better get a nice food thermometer. I got the Taylor Waterproof one…but I’m not going to make a recommendation here because different people have different tastes. Food thermometers keep you from having to cut open your meats resulting in them becoming super dry.
Having these things are necessary because how else do you know whether you are getting the correct amount of protein, carbs, fruits, and healthy fats each day. In addition, unless you are weighing yourself at the same time everyday consistently then you wont be able to tell if your diet is working.
Good luck everyone! If you want more workout tips and tricks check out the rest of my blog.
This goes out to all the people who don’t write out their routines/weight/notes during/after workouts. I feel that keeping a log of your workouts is one of the most important things you can do….so I’m going to rant about it a little.
The reason I’m writing this post is because I was at the gym 2 days ago when an older gentleman came up to me and exclaimed proudly that he has moved his son away from writing routines (I was scribbling stuff down in mine). He said this encouraged him to stray away from hurting himself and trying to lift too much too soon.
I completely disagree.
After some brief conversation he followed up with “I don’t think I’ve made gains in 30 years.” I responded “Maybe if you’d kept a log you would know”. He didn’t have anything else to say.
If you don’t keep a log how do you know you’re progressing. How do you know if you’re workouts are ACTUALLY working. Also, once you’ve noticed a routine working by looking the mirror HOW do you know which exercises to credit to your success down the road.
Here’s what I recommend:
Keep a flip up spiral notebook. Like this.
Each day you workout write you’re weight. How you’re feeling (Sick, etc.). I also try to include supplements I used. Then write each exercise skipping two lines for each one. Use slash marks to notate sets. Write the weight you performed and reps under each tic mark (Obviously this is hard to do on the computer.)
DB Bench Press: / / /
225(10), 225(10), 225(10)
Incline Bench: / / /
185(10), 185(10), 185(10).
Each time you complete the set make an X out of one of the sets.
DB Bench Press: X / /
DB Bench Press: X X /
DB Bench Press: X X X
I find this very motivational. I love when I can slash that last mark off.
Arnold used this exact same method.
Workout routines are meant to be switched up every 3-4 weeks. Its important to write down your routines so you know what worked, what didn’t, and make adjustments. Also, once you’ve performed a certain weight for the intended reps throughout ALL the sets for that movement, you KNOW when to increase you weight. Without a log you are just guessing.
All in all if you’re serious about bodybuilding you probably know this stuff or keep some version of a log. Adjust it to what works for you, but if you want to make serious gains, cut, etc. you NEED to keep a log. It’s motivational and it propels you towards success in a more focused fashion.
Since doing this religiously I’ve noticed most of my workouts go up by 2 to 3 reps or 5 lbs every 3 workouts. I’ve also been able to increase my weight 7 lbs and fix symmetry issues by analyzing my past routines to find what helped me put on weight or where I wasn’t seeing strength increase.
Keep a log. Do it.
The Pump Iron song!
Please support bodybuilding supplements. This congressman has absolutely NO idea what he is talking about. If you take supplements for bodybuilding or just for overall well-being I urge everyone to sign this petition. Please repost-share this!
Just got back from Costa Rica and trying to get back in the grind. At the hotel they only had up to 15 lbs in weights so I resorted to having my girlfriend ride piggy back on me so I could do squats/push-ups. Luckily they had a huge buffet so at least I ate well.. Expect more posts from me here shortly!
Warning VERY FUNNY. Best bodybuilding commercial ever.
By far my favorite supplement site. I advise everyone to take a look at what they have to offer. Bodybuilding.com/Vitamin Shoppe/Amazon.com/etc. all stink in comparison to these guys. They cut out the flashy advertising and allow you to make your own customprotein/supplement mixes. This lowers the price and ensures that the product is tailored directly to you. Personally I use Team Skip (Premium Chocolate Peanut butter flavor), Ndure, BCAA Plus, and some vitamins. I haven’t found bulk supplements cheaper and I buy a ton. Message me if you have any sites I haven’t heard of because I’m always open to trying new companies with good reputations.
Gym Buddies. Pretty funny.