95kg goal

[tgc4]

I'm 20 years old, a student so cant afford too much in the way of supplements. currently sitting at about 87-88kg at 185cm approx. not sure about my body fat% but it is quite low; abs showing through havnt got that elusive 8pack though. started training about 7 months ago at about 78-80kg. Have some interest in body building but wont be big enough to compete for some time. I am a rugby player and because I dont have much longer in the under 21s grade I need to put on weight if I want to continue to seniors level, I play open side flanker so my goal weight for next years rugby season is 95kg and then to progress to 100-105 by the end of next year. also because I play openside I need to be extremely fit before the rugby season starts, not an issue until then as I'm trying to bulk right now. I used to do alot of running but got sick of being skinny was 70 kg a couple of years ago and have never had problems keeping my fat % down. have had injury problems all this year; tore my ATF ligament (rolled ankle), concussion, and am currently healing from a torn hamstring which is taking its sweet time which has screwed my training around alot have barely been able to train legs since I started weight training.

diet:

breakfast: shake(bannana, 1cup oats, four eggs, 2 scoops WPI). creatine, wheatbix with yoghurt and milk

lunch: 1cup rice with can of tuna

snack: another shake as above

pre workout creatine sometimes preworkout supp like superpump etc if I can afford it

workout

more creatine

post workout shake as above

dinner: either 1 cup of rice or 3 medium potatoes/kumara with about 300g lean meat and mixed vegetables

Note: need heaps of carbs to put on weight

workout program is a bit complex as it changes every week doing things like super sets, 21s and changing number of reps each week.

mon: legs(squats, hamstring curls, calf raises), abs(crunches, hanging leg lifts and side oblique crunches)

tue: chest(bench, incline, peck deck), biceps(preacher curls, standing barbell curls, hammer curls), abs

wed: rest

thurs: back(lat puldowns, hyper extentions, cable rows, upright rows), triceps(rope pushdowns, pushdowns, dumbell extentions), abs

fri: shoulders(side lateral raises, shoulder press, rear shoulders),abs

sat: either rest or injury prevention e.g rotator cuff, hip adduction, abduction etc

sun: rest

Zero cardio, need all my energy to grow.

this is kept simple as I'm not worried about getting ripped just want more size and strength, not to worried about hitting muscles from all angles.

am interested on peoples thoughts on doing biceps and chest together, and back and tris together. have been told that doing these together means you have more energy to do the bis, tris than if you do Push things together or pull things together so can damage your muscles more in one session than you would otherwise be able to do.

bench: 100*6reps, shoulder press DB: 30kg *6reps, squats: not sure cant risk maxing with my hamstring the way it is. upright row: 60 *6reps. if you want to know others just ask.

would love to hear peoples critique

[HaNs]

Use more real food, chicken. Roast a chicken and it should last you a few days. By rice by the sack full

WPC will be cheaper and will have more carbs in it

[thatwaslight]

post some pics mate

[monkeymuscle]

I'm really not experienced enough to critique your workout, but it looks to me like you're hitting the major muscle groups and doing squats, which is (almost) always a good thing.

I am a fan of deadlifts, dips and chinups though and always have them in my routines and would recommend that you consider adding them.

One other thing that stood out to me was the eggs in your shakes.

Whilst eggs are a great source of protein, minerals and good fat, you shouldn't be eating them raw. :naughty:

Not only is the protein not used by your body as effectively, there is a real risk of salmonella with raw eggs.

[tgc4]

Thanks for your comments, yea perhaps I should cook them before eating them then. Cant really do deadlifts at the moment because of my hamstrings, barely flexible enough to reach that low at the moment. might try but with light weights, high reps though. will get some pics up but might be while, get hold of a camera soon.

[steak]

Use more real food, chicken. Roast a chicken and it should last you a few days.

more like 2 meals! Eat for the size you want to be. 8)

[HaNs]

Use more real food, chicken. Roast a chicken and it should last you a few days.

more like 2 meals! Eat for the size you want to be. 8)

depends on the size of your chicken 8)

[ThePman]

Cant really do deadlifts at the moment because of my hamstrings, barely flexible enough to reach that low at the moment.

I have to wonder how you're squatting then.

[tgc4]

yes well I'm doing low weight higher reps on squats. have considered including deadlifts. as you can see I'm also doing hamstring curls, but i'm careful and I make sure I don't over do legs which is at times frustrating :evil: . figured that the hyper extentions were a good replacement for deadlifts because I can do lower reps with no risck to my hamstrings whereas with deadlifts I need to keep my reps high so I don't injure myself. thus working my back muscles harder when doing hyper extentions. suppose I could include deadlifts aswell but don't want to do too many exercises.

what do people think?

[tgc4]

don't have any suitable before shots but here is where im at

[Wif]

start hitting some incline work for your upper chest - but good work\... just keep going.

[tgc4]

start hitting some incline work for your upper chest - but good work\... just keep going.

Yea I normally start on bench then go to incline. is it enough just to start on incline instead or should I be adding in some incline flys or something

[Wif]

nothing wrong with starting on an incline fly then going to your Inc press. just make your you are opening your chest up and not rotating through your shoulder.

[Beowulf]

Im in a similar kinda position mate

currently standing at about 5'7 and tipping the scales at 88kg trying to get to 100. What I've found really helps bulk gaining is Water.The old Addage says 8 glasses a day but I reckon you should hit up 8 litres.This with the creatine will help you retain fluid and make you appear bigger and as your not too worried about being ripped it should be fine.

Also how long have you been doing that program because you may have hit a small plateau and need to incorporate some drop sets and or static contractions to really blast the muscles into growth.

[tgc4]

hey havent really hit a platau as such just interested if I can do my program any better. my program changes every week so I avoid lack of gains, started with 12,10,8,6 sets and hit a platau a bit but then I figured out that you need to change your program round. then I did 21s then super sets the following week and I'm doing heavys at the moment; warmup then 7,6,5,4reps. so I'll probably cycle this program so my body doesn't get used to it

jeez thats alot of water :shock: , do you add any electrolytes to that, just worried about not having enough salt in my system. definately agree that 8 glasses of water isn't enough though, especially on creatine :nod:

[ThePman]

Also how long have you been doing that program because you may have hit a small plateau and need to incorporate some drop sets and or static contractions to really blast the muscles into growth.

I really wish beginners would realize that just getting a stronger squat, bench, and deadlift would take them so much further than "blasting the muscles".

And yes, this even includes the goal of "get bigger".

[rose]

Use more real food, chicken. Roast a chicken and it should last you a few days.

more like 2 meals! Eat for the size you want to be. 8)

depends on the size of your chicken 8)

Ummmmm, only if you're talking moa size chickens? Only a moa sized bird would last longer than 1.5 meals :shifty: :pfft: