Weightlifters

[SliK]

I weigh about 85kgs. I find cutting weight to be very easy but putting muscle on (which is easier for me than some of my friends for sure) is a much slower process.

[King Lance]

Bigray is following the spartacus training programme, you heard it first here !

[cityfan31]

What do you do for cutting?

Minimal carbs?

[OMEGA]

The food is definitely the hardest part for me. For my size (6'3 - 205 pounds) I gotta eat trucks of food to put muscle.

I've been having pretty good success lately with bulking. When I started my actual routine I was 176 pounds and now I'm at 6'3. I gained some fat, and I will continue to do so, but I'll start eating less carbs and add some cardio around May.

[cityfan31]

How do you work your traps?

[the real slim shady]

Missed this thread. Late ass reply but im gonna do it anyway, Hage saw this coming it seems..

Cardio kills gains.

Kills calories, only kills gains if you dont have extra calories to compensate.

For a routine, Pull/Push/Legs repeat.

Pull
Barbell Shrugs - 3x10 (1x46kg, 2x56kg)
Deadlifts - 5 Sets, each one increasing weight, average reps = 8. Min weight 50kg, max weight 105kg (10 reps)
Bentover Rows - 4x8, 36kg, 46kg, 56kg, 66kg
Pullups - 2x8 wide 2x8 close
Overhand barbell Curls - 4x8 30kg

Push
Incline Dumbbell Press - 4x8 (Increasing weight each set, max set for me is 32kg)
Dumbbell Bench Press - 4x8 (Same as above, max set for me is 38kg)
Weighted Dips - 4x8 (Unweighted, with 15kg, with 30 kg, with 30 kg again)
Upright Rows - 3x8 (1x16kg, 2x32kg)
Close Grip Bench Press - 2x12 36kg

Legs (and Abs)
Squats - 5x8 (Increasing weight each set, start at 46kg, finish at 105kg)
Calve Raises - 4x10 76kg
Hamstring curls - same as squats
Abs - 2x30 bicycle crunches, 2x20 sit ups with 10kg turning to side at bottom (not sure what thats called tbh), 3x10 Captains chair



For food, get myfitnesspal and use it once a week to see what sort of amount of food youre getting in. I eat 3200-3500 calories a day to keep up 2-3lb weight gain per month, its mainly muscle though.
200+g protein, 100+g fat, 350+g carbs
Fuck loads of water


I do 15 minutes of cardio after each workout, i alternate between running and boxing each day. Rest day (Monday) i do fuck all, but thats rest day i suppose.
Weigh at the end of each month so not sure about weight right now, was 76kg at the start of this month @ 5'9.5".
Been working out for 2 years btw.



OP do you actually not do legs?

[viJilance]

Parkour and body weight baby.

[Tash8]

All lineman on my team take protein, I'm probably only one who doesn't, I never liked it, I guess it helps though for some people

For some people? Protein is essential for every single living organism lmao, you should be getting approximately 1g per pound of body weight per day to increase muscle mass.

I think he was referring to protein shakes, and not protein in general. Or at least I hope he was...otherwise someone needs a nutrition 101 lesson.

And yes, cardio generally kills gains. Initially you might still see rookie gains but if you're looking to bulk heavily that should be done with little to no cardio. When you're stripping fat add in some cardio.

Truth. You build muscle and fat, then you trim the fat and define the muscles...therefore cardio comes second if you are trying to bulk up... Finally. Working out is 10% of the program, you're diet and consistency are the most important part in adding weight.

I'll post my work out routine in a little bit.

is it possible to post .pdf here?