Muscle gain workout program

[dizahs]

Hi...I am 5'11 162 pounds, and I have been working out for 2 weeks after a few months break (due to sickness), I feel like Im kinda back on track, as in I can lift like how i use to...I was thinking about putting on some muscle and size, maybe 10 pounds of muscle if thats not too much...I have heard the waterbury method is a good workout...Please let me know for who the waterbury method is good for, like for what kind of goals, and for how long I should be doing it, and what should i do after that if i decide to do it...If you guys have some other alternate plans in mind, feel free to share ......What do you guys suggest I should be doing? Also im sort of eating properly, trynna get 160+ protein everyday and 2500+ calories, mostly healthy food and lots of fruits and some veggies...Anything else i should be doing?
- I also want to increase testosterone level.
- Lose fat --> So i will be doing interval cardio training for 25-30 mins 2x week
- I have heard here and there that full body workouts are better than splits....and i persoanlly do like fbw better...but do you guys know why??? just wondering..
*** LASTLY i have been realizing that lower body looks very muscular compared to upper body looking much smaller than legs...any suggestions for this?

Thank you in advance!!!

[swanso5]

waterbury is good, get into it then worry about what you'll next

[dizahs]

Hey swanso, I will be doing the waterbury starting monday...but just wondering can you give me a alternate workout, i just want to see the differences...

[Matk]

I've always stuck to training splits rather than full body workouts. It helps me concentrate on one or two muscle groups per workouts, and also I feel it keeps me in better position for next workout. By that I mean I don't have a completly tired and sore body for the next workout, rather just the previous body part I trained.

Here is an example of weight training program http://www.i-want-abs.com/Sample-Five-D ... rogram.php" onclick="window.open(this.href);return false;

[dizahs]

That looks like a nice workout plan, but I only can goto the gym 3x week for weight training...

[Matk]

That's cool - here is a 3 day program I've drawn up but not had time to upload yet. Sorry it looks all messy, ill try and upload it soon - but you should get an idea on the type of exercises and frequency for a 3 day program

Monday
Legs Sets Reps
Squats 3 4-6
Dumbbell Lunges 2 4-6
Stiff-Leg Deadlifts 2 4-6

Calves Sets Reps
Seated Calve Raises 3 6-8

Abs Sets Reps
Cable Crunches 3 6-8
Lying Leg Raises 2 6-8

Wednesday
Chest Sets Reps
Bench Press 3 4-6
Incline Dumbbell Press 2 4-6
Decline Bench Press 1 4-6

Shoulders Sets Reps
Military Press 2 4-6
Standing Dumbbell Side Laterals 2 4-6
Seated Rear Dumbbell Side Laterals
2 4-6
Forearms Sets Reps
Seated Barbell Wrist Curls 2 6-8

Friday
Back Sets Reps
Barbell Rows 2 4-6
Lat Pull Downs 2 4-6
Deadlifts 2 4-6

Biceps Sets Reps
Barbell Curls 2 4-6
Alternate Dumbbell Curls 2 4-6

Triceps Sets Reps
Cable Push Downs 2 4-6
Lying Triceps Extensions 2 4-6

got the workout from http://www.i-want-abs.com" onclick="window.open(this.href);return false;

[swanso5]

not a fan of workouts with 1 rep range...you can't go heavy on everything and nor should you

don''t worry about alternate programs, you've gotta actually do one to be able to compare it to something

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Matk]

not a fan of workouts with 1 rep range...you can't go heavy on everything and nor should you

don''t worry about alternate programs, you've gotta actually do one to be able to compare it to something

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

I don't agree with that. As long as you are not jerking the weight, and using a controlled motion with your body's natural mechanics, I don't see any problem with going heavy on everything. In fact, research also shows that utilising heavy weights is one of the most influential stimulus for muscle growth. I don't mean 1 rep max - I indicated a 4-6 rep range.

[swanso5]

i'm not worrying about form, i worrying about nervous system reovery, or lack thereof

also the body gets bigger and stronger with a variety of rep ranges not oneand certain exercises are great for 4 - 6 reps and others are not - wrist muscles are slow twitch so you'll need both low and high reps to get any benefits from them

i would put this as a high intermediate to advanced program myself

[Matk]

exactly why I don't recommend a full body workout in one session - lack of recovery.

Of course, the body get's bigger and stronger with any resistance training, however he specified muscle gains as being his desired program - and heavy weights is the basis for any muscle gaining program.

Granted that it is probably an intermediate to advanced program, but, you would of noticed the rep range specified for certain body parts (such as forearms) i recommended a slightly higher rep range than 4-6.

[dizahs]

Sorry im a lil bit confused

Matk, are u suggesting are basically saying to do more reps? and swanso are you saying lower reps or higher reps? Also swanso...waterbury method has 4-6 for almost all excercises except the first one..isnt that one rep range also?

Is full body going to be more effective or splits to get bigger? I know lifting heavy, more sets/lower reps is good for bulking...

How many cardio per week? and for how long? I was thinking 25-30 mins of interval 2x week.

Another note, what is resistance training?

[swanso5]

exactly why I don't recommend a full body workout in one session - lack of recovery.

you actually get more recovery as you only train 3 days a week instead of 4 or 5

Matk, are u suggesting are basically saying to do more reps? and swanso are you saying lower reps or higher reps? Also swanso...waterbury method has 4-6 for almost all excercises except the first one..isnt that one rep range also?

you need abit of everything to covber all bases...and he has 2 very different set/rep schemes that uses very different percentages of wt (8 x 3 and 4 x 6 - a good 10 - 20% difference in wt used)

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Matk]

Sorry im a lil bit confused

Matk, are u suggesting are basically saying to do more reps? and swanso are you saying lower reps or higher reps? Also swanso...waterbury method has 4-6 for almost all excercises except the first one..isnt that one rep range also?

I am saying to use 4 to 6 reps for most body parts - i.e. lower reps, heavier weights and only use a higher rep range for the smaller muscle groups

you actually get more recovery as you only train 3 days a week instead of 4 or 5

But, you are training the same muscle groups up to three times a week - to me that is over-training. Where as in a 5 day or 3 day training split, you only directly target each muscle group once.

Anyway that is 2c and I'm sticking to it.

Whatever you choose, it's about creating a smart plan, and then executing it consistently, for significant results.

BTW heavy weights is not just used for "bulking" - I hate it when I hear that. Your diet and cardio will determine whether you put on "bulk" or get lean.

[Matk]

Also, keep your cardio sessions short (20 mins or under), and as intense as possible (such as sprints or vigorous sessions on a recumbent bike, or other exercise equipment) - 30-45 mins is way too long.

[swanso5]

can i get your thoughts on this matty?

what's the difference between this:

mon - bench press 4 x 4 - 6 @ 100kgs

wed - incline press 4 x 4 - 6 @ 80kgs

fri - db decline press 4 x 6 - 8 @ 25kgs

and this:

mon - bench press 4 x 4 - 6 @ 100kgs...incline press 4 x 4 - 6 @ 80kgs...db decline press 4 x 6 - 8 @ 25kgs

???