Muscle Building Programme

Arnold Tanzarian

23 years of age, 6ft 3in 91kg. In fairly good shape but looking to add a bit more mass especially in my leg/back area. Id be fairly knowledable myself but what Im wondering is if anyone would have a specific 6/7 day programme ?? Iv always just gone to the gym and done whatever I felt like doing but wouldnt mind having a specific rigid programme to follow as i believe it will make me more determined etc.. any help be greatly appreaciated.

Hanley

6/7 days per week is madness.

Just do this, and lash in some gunzz.

http://revolutionfitness.ie/free6weektransformation

Arnold Tanzarian

Hanley wrote: »

6/7 days per week is madness.

Just do this, and lash in some gunzz.

http://revolutionfitness.ie/free6weektransformation

looks crap

generic2012

If it's determination and back and leg development you're looking for focus on powerlifting/strength plans. Training will involve tangible goals and be easier to track progress and set goals than nice shoulders or whatever.

Hanley

Arnold Tanzarian wrote: »

looks crap

Perfect. Considering your statements so far that's a positive.

Future1

a 7 day programme leaves no time for rest, which is when you actually grow.

Arnold Tanzarian

Hanley wrote: »

Perfect. Considering your statements so far that's a positive.

considering you are using a public forum to promote a gym programme/routine, I would rather have nothing to do with it. No offence but Im in good spec anyway and your "programme" looks like its for noobs

Arnold Tanzarian

Future1 wrote: »

a 7 day programme leaves no time for rest, which is when you actually grow.

Sorry, didnt mean it like a 7 day programme like working out everyday. Just meant Im looking for a programme that I could cover over a 7 day period, like on this day I work out this area etc etc... obv did would include a rest period

Alf Veedersane

Arnold Tanzarian wrote: »

considering you are using a public forum to promote a gym programme/routine, I would rather have nothing to do with it. No offence but Im in good spec anyway and your "programme" looks like its for noobs

Whip It would disagree with all of that.

Nervous Wreck

Alf Veedersane wrote: »

Whip It would disagree with all of that.

As would I.

any help be greatly appreaciated

Except if you're offered a free 6 week programme with enough volume and intensity to improve your size and strength, in which case fuck your help? Nice.

Arnold Tanzarian

Nervous Wreck wrote: »

As would I.




Except if you're offered a free 6 week programme with enough volume and intensity to improve your size and strength, in which case fuck your help? Nice.

yer man was clearly just lookin for new customers. relax please

Do you already squat and deadlift? If so, what are your numbers? I'd recommend Candito's 6 week programme. Hanley's would work equally as well.

If you don't already squat and deadlift then do something simple like Starting Strength.

Arnold Tanzarian

gvn wrote: »

Do you already squat and deadlift? If so, what are your numbers? I'd recommend Candito's 6 week programme. Hanley's would work equally as well.

If you don't already squat and deadlift then do something simple like Starting Strength.

Yeah Id squat and deadlift alright a bit, but not sure how many times a week youd want to do be doing a week? Experimented with olympic lifting but suprised me how hard it is. Some of the moves are next to impossible !.

Arnold Tanzarian

Arnold Tanzarian wrote: »

Yeah Id squat and deadlift alright a bit, but not sure how many times a week youd want to do be doing a week? Experimented with olympic lifting but suprised me how hard it is. Some of the moves are next to impossible !.

If you know what your max squat, bench and deadlift is then use Candito's 6-week programme, or Hanley's that he's linked to above. Stick your numbers into the spreadsheet and it'll tell you what to do and on what day to do it. Fairly simple stuff really. If you haven't squatted and deadlifted consistently for a decent period of time then I'd do Starting Strength or something similar.

Alf Veedersane

gvn wrote: »

Do you already squat and deadlift? If so, what are your numbers? I'd recommend Candito's 6 week programme. Hanley's would work equally as well.

If you don't already squat and deadlift then do something simple like Starting Strength.

Oh, and I'd advise buying Rip's book before starting into Starting Strength.

Mellor

Arnold Tanzarian wrote: »

yer man was clearly just lookin for new customers. relax please

Did you have to pay to use the program? Are you actually living in that area?
If not what does it matter?
To point out the obvious, most programs worth looking at, are given away for free to promote something else. (SS, SL, Madcow, Ice Cream, Candito). I don't include Men Fitness nonsense in the "worth doing" category, but the same applies.

I'm sure what you mean by its looks like its for noobs. More advanced programs are built around the sane likes. And to be fair, your OP was typical of a novice/noob lifter.

Maybe you just got on the defensive too quickly. Want to start over?
What's your;

Age/height/weight:
Main goal:
Body fat%:
scan/calipers/photos/compare to photo

Training History?

Current Strength levels.
Squat:
Bench:
Deadlift:
Overhead Press:

(I know some of this is in the OP, but post it again just to have it it one place)

Hanley

and people wonder why I'm posting shorter to the point messages these days.

Slobbery

Hanley wrote: »

and people wonder why I'm posting shorter to the point messages these days.

Looking forward to starting this after reading through WHIP IT's training log and signing up. Squat day Dunday.. should be stuck to the couch after.. thanks for making this available for free

When finished the 6-weeks I was thinking of taking a week off and going through another six weeks with my new, higher, one rep maxes - would this be a recommended approach?

Alf Veedersane

Slobbery wrote: »

Looking forward to starting this after reading through WHIP IT's training log and signing up. Squat day Dunday.. should be stuck to the couch after.. thanks for making this available for free

When finished the 6-weeks I was thinking of taking a week off and going through another six weeks with my new, higher, one rep maxes - would this be a recommended approach?

That's what Whip It is doing and it got the nod from Hanley.

Hanley

Slobbery wrote: »

Looking forward to starting this after reading through WHIP IT's training log and signing up. Squat day Dunday.. should be stuck to the couch after.. thanks for making this available for free

When finished the 6-weeks I was thinking of taking a week off and going through another six weeks with my new, higher, one rep maxes - would this be a recommended approach?

Yah should be ok. Whip It is making himself the guinea pig so watch how it goes for him!

Slobbery

Hanley wrote: »

Yah should be ok. Whip It is making himself the guinea pig so watch how it goes for him!

Nice one... thanks