Sarting Dbol....what to have with it...HELP

[billy_king]

Hey Bros! can anyone here tell me what schedule i should follow for getting lean and muscular. (other than what i have pasted above)

i should again inform you that i am working out from the last 6 years but m sereous from the last six months only, so please avoid begginers programms for me.

M 5'11, 165lbs, 20 yrs old,

Chest-43 inches (highest responding muscle)

Biceps - 14.5 (least responding muscles)

So a schedule concentrating more on arms than chest would work for me.

Please please please help.

 

[Bob Smith]

So a schedule concentrating more on arms than chest would work for me.

I think what you meant to say was "a schedule concentrating more on LEGS and BACK than chest would work for me."

 

[ForemanRules]

Hey Bros! can anyone here tell me what schedule i should follow for getting lean and muscular. (other than what i have pasted above)

i should again inform you that i am working out from the last 6 years but m sereous from the last six months only, so please avoid begginers programms for me.

M 5'11, 165lbs, 20 yrs old,

Chest-43 inches (highest responding muscle)

Biceps - 14.5 (least responding muscles)

So a schedule concentrating more on arms than chest would work for me.

Please please please help.

I am not sure what your goals are but this is my workout right now...I'm trying to gain size and strength and develope my cardiovascular system at the same time....plus very slowly drop some fat.

1. Monday
AM
Bench press 4x6
Incline Db press 4x10
Cgbp or skull crushers 4x6

PM
2 mile run....fast...goal: working up to 6 min mile pace

2. Tuesday
Db rows 4x6
Pullups 4x10
cgpd 3x8
rear delts 2x12

Hammer curls 2x6
Db curls 2x10

3. Wednesday
30 min slow run ..ABBS

4. Thursday

1 mile run....6-7 min mile

5. Friday
Bench press 1x max with 225
Barbell press 4x6
laterals 3x10
upright rows 3x10
shrugs 3x8


6. Saturday
Squats 4x8
SLDL 3x10
hamstring curls 2x8
calf raises standing 3x12

7. Sunday
off

 

[Bob Smith]

I am not sure what your goals are but this is my workout right now...

Ill try to put this lightly... your workout sucks ass.

 

[ForemanRules]

Ill try to put this lightly... your workout sucks ass.

I agree I benched 405 raw doing it at 19 and 215....It really sucks

 

[ForemanRules]

But back then I didn't do that much running

 

[Beefy]

Everybody's an expert online.

If you get results from your workout, why are you asking for critique?

 

[billy_king]

I am not sure what your goals are but this is my workout right now...I'm trying to gain size and strength and develope my cardiovascular system at the same time....plus very slowly drop some fat.

1. Monday
AM
Bench press 4x6
Incline Db press 4x10
Cgbp or skull crushers 4x6

PM
2 mile run....fast...goal: working up to 6 min mile pace

2. Tuesday
Db rows 4x6
Pullups 4x10
cgpd 3x8
rear delts 2x12

Hammer curls 2x6
Db curls 2x10

3. Wednesday
30 min slow run ..ABBS

4. Thursday

1 mile run....6-7 min mile

5. Friday
Bench press 1x max with 225
Barbell press 4x6
laterals 3x10
upright rows 3x10
shrugs 3x8


6. Saturday
Squats 4x8
SLDL 3x10
hamstring curls 2x8
calf raises standing 3x12

7. Sunday
off

Bro....i think this wo is certainly for an ectomorph.

i think it wont work for me....arms are taken quiet lightly i think, well tell me if thereis anyother schedule to follow ....or should i go on ur advice

 

[Bob Smith]

I agree I benched 405 raw doing it at 19 and 215....It really sucks

If thats true, then you probably look like an upside-down bowling pin like all the other guys that spend 4 days on chest and arms and half a workout on legs and back. To each their own.

 

[ForemanRules]

If thats true, then you probably look like an upside-down bowling pin like all the other guys that spend 4 days on chest and arms and half a workout on legs and back. To each their own.

If you read my post you would see I said " I am not sure what your goals are but this is my workout right now...I'm trying to gain size and strength and develope my cardiovascular system at the same time....plus very slowly drop some fat."

And the thread starter said "I wanna be very lean and muscular."

So I did not post a bulking workout... All I did was post what I did .

Still dont see a workout you have posted for him, all I see is you flaming what I post.....don't see how that helps him at all.

I think you need to come into the 21 century bro, look at 100m sprinters, speed skaters...... you think they have skinny legs?...they do 100x the cardio I do and 1/2 the weighted leg work and yet many have 26+ ripped legs.....some of the speed skaters even bigger.

 

[ForemanRules]

 

[Bob Smith]

I think you need to come into the 21 century bro,

What would it take to "bring me into the 21st century?"

look at 100m sprinters, speed skaters...... you think they have skinny legs?

No, sprinters have great physiques.

...they do 100x the cardio

Wrong. Sprinting isnt cardio, its anaerobic just like weightlifting. Plus, most of them spend a lot of time building up to rather impressive squatting weights. If cardio was so great, like you alluded to, then marathoners would have great physiques as well. Do they? No, they look like anorexic vegetarians.

 

[Bob Smith]

And the thread starter said "I wanna be very lean and muscular."

At 5'11 and 165 pounds, the original poster needs to gain some muscle if he wants to look muscular. He doesnt need some Muscle & Fitness workout program like you posted. What he needs is something that will pack on some serious beef, like HST, 5x5, or DFHT. All of which have stickies and numerous threads about them.

 

[ForemanRules]

What would it take to "bring me into the 21st century?"

Don't know
No, sprinters have great physiques.

Wrong. Sprinting isnt cardio, its anaerobic just like weightlifting. Plus, most of them spend a lot of time building up to rather impressive squatting weights. If cardio was so great, like you alluded to, then marathoners would have great physiques as well. Do they? No, they look like anorexic vegetarians.

100/200/400/800/1600m are all considered sprints, so do you think a guy running a 100 or 200m sprint only runs that distance???? Nope they run 3x,4x and 6x that in their training. A marathon distance (26 mi., 385 yds) is a big differance from 1-2 miles two or three times a week......don't believe me???? try it and see.

Same with the speed skaters, 500/1000/3000 are all sprints as well...these guys do anaerobic and cardio work same as the runners listed above...

 

[ForemanRules]

At 5'11 and 165 pounds, the original poster needs to gain some muscle if he wants to look muscular. He doesnt need some Muscle & Fitness workout program like you posted. What he needs is something that will pack on some serious beef, like HST, 5x5, or DFHT. All of which have stickies and numerous threads about them.

M&F workout If I had him doing 20 sets 2x a week per muscle then I could see your point. Sorry Bob but your way is not the only way.

 

[Bob Smith]

100/200/400/800/1600m are all considered sprints, so do you think a guy running a 100 or 200m sprint only runs that distance???? Nope they run 3x,4x and 6x that in their training.

Why would they run 3200+ when they compete in 400m or less? They wouldnt, it makes no sense. Would they run 400m multiple times in a workout, probably, or maybe even 200m a whole bunch of times. What good would running 3200m+ do for someone running much shorter distances? Nothing.

 

[Beefy]

Everybody's an expert online.

Spoken like a true genius. A sexual god and a true genius.

 

[MANWHORE]

I got a few laughs from this thread .. the biggest was when Bob said "Your workout sucks ass" ... OK i'm tired of people compairing Sprinters,marathon runners etc and how much muscle mass they have ... Sprinters and speed skaters Sprint and speed skate because they are built for it and marathon runners run marathons because THEY are built for it. If a marathon runner wanted to be a speed skater.. I guess he could but he would have to compete with the grammer school speed skaters. The same goes for sprinters. Sprinters don't have big legs just because they sprint,they have big legs because they have a predominance of type 2 muscle fibers. .. Marathon runners also eat like birds,so we can't even begin to compair their workout programs to a BBing program ... All in all,type II can not be changed to type I and type I can not be changed to type II .. If you have a predominance of type one the best you can do is increase the size of those type I fibers the best your genetic potential lets you. If you have a predominance of type II,you are lucky. Even thought type II fibers don't have the amount of mitocondria that type I have,you can increase that mitocondria buy doing long intense arobics,or taking heavy sets to muscle failure ( push sets until your breathing very heavy). .. Now as far as drugs go,i'm hoping they will change this,because i have a predominance of type I. .. More type I .. more type .. We can all develope a pretty impressive body either way.

 

[juicen00b1]

As a sprinter at Baylor U- i can tell you we do not run 4X,5X the amount of distance that he says we do. Instead in our workouts we do explosive exercises (for coming out of the blocks) and a lot of plyometric agility type of stuff.. Trust me- you NEVER run a mile to train for a sprint.

 

[billy_king]

and a lot of plyometric agility type of stuff..

whats that..?? bro