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    Default New program

    Hi,
    I train one year mass program AB / ABC
    I want go up with the weight and more mass muscle.
    My statistics :
    Bench press : 80 kg
    Squat : 80 kg
    Military press: 45 Kg

    76 kg , 1.84 , 12%
    I want 84 kg on 12%
    I want strength and get bigger

    Also I forgot say that I run and do lot of pull ups& sit ups 3 days at week in a group for army.
    But I'm also go gym 3-4 days but now I don't know which program to start

    Will be thankful for who will help me make a new program ( best one).
    Max 4 days at week
    Thanks

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    Last edited by Morel2Avraham; 10-01-2015 at 03:38 AM.

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    Starting strength or madcow
    Focus on proper nutrition and a caloric surplus
    Team ScoobyPrep

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    Default

    You can explain which program?

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    Google is your friend.

    Personallybi don't like 5x5 programs anymore, best linear progression for my money is Greyskull LP. Otherwise look into 5/3/1, or anything from this website:

    Www.strengthstandards.co
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Default

    [QUOTE=Nezzy;1075362]

    In Strength program can grow up in mass also?
    In addition how can I know which program is the best for me?


    Also I forgot say that I run and do lot of pull ups& sit ups 3 days at week in a group for army.
    But I'm also go gym 3-4 days but now I don't know which program to start
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    Last edited by Morel2Avraham; 10-01-2015 at 03:38 AM.

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    You can barely squat your bodyweight, get to the stage where you can squat twice your bodyweight (with good form to good depth) and you'll be much happier with your physique... guaranteed.

    The right program for you is the one you stick with and enjoy (that doesn't mean just doing bicep curls though, pick something proven).

    Now the biggest secret to weight gain, muscle building and ultimately thermodynamics/physics. To get bigger:









    EAT MORE FOOD
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Quote Originally Posted by Nezzy View Post
    You can barely squat your bodyweight, get to the stage where you can squat twice your bodyweight (with good form to good depth) and you'll be much happier with your physique... guaranteed.

    The right program for you is the one you stick with and enjoy (that doesn't mean just doing bicep curls though, pick something proven).

    Now the biggest secret to weight gain, muscle building and ultimately thermodynamics/physics. To get bigger:









    EAT MORE FOOD
    OK
    I will do
    Monday - leg workout ( 2 day squat for improved size &strength )
    Tuesday - chest ( best chest workout the push & stretch) and arms ( get serious arm size with this biceps triceps)
    Thursday - leg day 2
    Friday - back ( Roger lock Ridge intense 4 week superset back ) and shoulders ( what do you recommend)
    How it's look to you?

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    Quote Originally Posted by Morel2Avraham View Post
    OK
    I will do
    Monday - leg workout ( 2 day squat for improved size &strength )
    Tuesday - chest ( best chest workout the push & stretch) and arms ( get serious arm size with this biceps triceps)
    Thursday - leg day 2
    Friday - back ( Roger lock Ridge intense 4 week superset back ) and shoulders ( what do you recommend)
    How it's look to you?
    Sent from my SM-G920F using Tapatalk
    All over the place.

    Pick something proven and stick to it.

    www.strengthstandards.co

    Loads of options, pick one. Don't pick a day from each.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Default

    Quote Originally Posted by Nezzy View Post
    All over the place.

    Pick something proven and stick to

    Loads of options, pick one. Don't pick a day from each.
    Why is not good?

    https://www.muscleandstrength.com/wo...ilding-workout
    Maybe this is better with one day arms or back from list up?

    I want bulk 10 weeks before strength

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    Last edited by Morel2Avraham; 10-01-2015 at 07:44 AM.

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    Quote Originally Posted by Morel2Avraham View Post
    You can explain which program?

    Sent from my SM-G920F using Tapatalk
    I just did explain
    Starting Strength or Madcow

    You need to eat to grow
    Period.

    NO program works unless you eat for it
    There is no need to explain common sense


    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.
    Team ScoobyPrep

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    Quote Originally Posted by LayzieBone085 View Post
    I just did explain
    Starting Strength or Madcow

    You need to eat to grow
    Period.

    NO program works unless you eat for it
    There is no need to explain common sense


    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.
    Thanks
    https://www.muscleandstrength.com/wo...ilding-workout


    This is good with more one day arms from link up
    Before strength?

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    Adding in arms does not make a workout better. arms get plenty of work through compound movements. Hence why you need a basic full body routine.
    Team ScoobyPrep

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    Quote Originally Posted by Morel2Avraham View Post

    This is good with more one day arms from link up
    Before strength?
    Don't do an arms day, they'll get worked plenty.

    Workout looks a bit overcomplicated, but no reason it won't work.

    I'd choose the workouts I suggested. Because I know they're good and know they work. That's why I recommended them. You asked for a recommendation then ignored it. Not sure what else you can expect from us.

    Getting bigger is a very simple recipe, think someone used to have it as their signature.
    Compound lifts + Progressive Overload + FOOD
    So Squat, bench, deadlift, try to lift a little bit more (reps or weight) each session and eat lots.

    If you don't do this you won't get bigger. Regardless of how many extra arms days you throw in.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Quote Originally Posted by Nezzy View Post
    Don't do an arms day, they'll get worked plenty.

    Workout looks a bit overcomplicated, but no reason it won't work.

    I'd choose the workouts I suggested. Because I know they're good and know they work. That's why I recommended them. You asked for a recommendation then ignored it. Not sure what else you can expect from us.

    Getting bigger is a very simple recipe, think someone used to have it as their signature.
    Compound lifts + Progressive Overload + FOOD
    So Squat, bench, deadlift, try to lift a little bit more (reps or weight) each session and eat lots.

    If you don't do this you won't get bigger. Regardless of how many extra arms days you throw in.
    Now I understand.
    But if I do lifts
    How much your plan?
    And it's without back arms so how they will get stronger and bigger?
    I can do the strength plans to get stronger and make move for mass after how much weeks?
    Thanks a lot appreciate

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    Quote Originally Posted by Morel2Avraham View Post
    Now I understand.
    But if I do lifts
    How much your plan?
    And it's without back arms so how they will get stronger and bigger?
    I can do the strength plans to get stronger and make move for mass after how much weeks?
    Thanks a lot appreciate

    Sent from my SM-G920F using Tapatalk
    I don't think you understand and I'm 100% certain you haven't followed my link or looked at any of the programs.

    But to give you the benefit of the doubt, lets assume you looked at 5/3/1 and selected the triumvirate. So as to your question about back and arms:

    Back exercises included in 5/3/1: deadlift, good mornings, chin ups, rows, squat
    Arm exercises included in 5/3/1: Bench Press, Overhead Press, Deadlift, chin ups, rows

    As for the other question:


    MASS =STRENGTH TRAINING + FOOD

    EAT MORE FOOD

    FOOD MAKE BIG

    EATEATEAT


    You will struggle to gain mass without getting stronger and you'll struggle to get strong without gaining mass. Food is the key!
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Quote Originally Posted by Nezzy View Post
    I don't think you understand and I'm 100% certain you haven't followed my link or looked at any of the programs.

    But to give you the benefit of the doubt, lets assume you looked at 5/3/1 and selected the triumvirate. So as to your question about back and arms:

    Back exercises included in 5/3/1: deadlift, good mornings, chin ups, rows, squat
    Arm exercises included in 5/3/1: Bench Press, Overhead Press, Deadlift, chin ups, rows

    As for the other question:


    MASS =STRENGTH TRAINING + FOOD

    EAT MORE FOOD

    FOOD MAKE BIG

    EATEATEAT


    You will struggle to gain mass without getting stronger and you'll struggle to get strong without gaining mass. Food is the key!
    OK so start 5/3/1 ?
    For 4 weeks and then?

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    Last edited by Morel2Avraham; 10-01-2015 at 10:42 AM.

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    Quote Originally Posted by Morel2Avraham View Post
    OK so start 5/3/1 ?
    For 4 weeks and then?

    Sent from my SM-G920F using Tapatalk
    Another 4 weeks, and then another 4 weeks.

    I reckon do 13 full cycles and if you're not happy try something else. It'll take you a year.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Quote Originally Posted by Nezzy View Post
    Another 4 weeks, and then another 4 weeks.

    I reckon do 13 full cycles and if you're not happy try something else. It'll take you a year.
    OK I see
    But how is will make stronger my shoulders & back ?
    And how my arms will be bigger?

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    See above.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Quote Originally Posted by Nezzy View Post
    See above.
    OK so I will get bigger with that and stronger correct?
    Also I can do abs workout after 5 3 1 workout correct?

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    If you like. You don't really need to though, squatting and overhead pressing works your abs plenty!
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Quote Originally Posted by Nezzy View Post
    If you like. You don't really need to though, squatting and overhead pressing works your abs plenty!
    OK. Thanks going now to gym

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    Quote Originally Posted by Nezzy View Post
    If you like. You don't really need to though, squatting and overhead pressing works your abs plenty!
    The current literature does not support this.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Quote Originally Posted by EKnight View Post
    The current literature does not support this.
    ?

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    Direct ab work is still necessary. The isometric contraction from squatting and overhead pressing is not enough to effectively strengthen the abs and obliques.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

 

 

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