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Advice please: Routine

himynameisbede

By himynameisbede
in Bodybuilding & aesthetics

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himynameisbede Junior member

himynameisbede

Posted
Posted

Can anyone help me with making a gym routine? I wanna end up like Josef Rakich http://www.nzbodybuilding.co.nz/memberlist.php?mode=viewprofile&u=7453

I saw what his routine is like some where on the net but, I don't think that a beginer should start with that?

Any advice appreciated

Here are pictures of me (sorry for offending everyone with my underwear lol):

(removed pictures once I realized you can find them when you google my name!!!) LOL

I just got a fitness and body composition assesment done at the local gym, these were the results:

Body Weight

-78.3 kg

Body Fat

-16.1%

Basal Metabolic Rate

-1966 Cal

Metabolic Age

-16 (real age 19)

Muscle Mass (includes skeletal muscles, smooth muscle (such as cardiac and digestive muscles) and the water contained in these muscles)

- 62.4 kg

Girth Measurements:

Chest (nipple line)

-95 cm

Right Bicep (mid section)

-30 cm

Right Thigh

-50 cm

Waist (belly button)

-90 cm

Hips

-103 cm

Hight

-183 cm

After doing "The Bike Test" I scored 2/5 which is rated as "fair"

All of these results are me without have spent anytime doing any exercise

post-8121-14166821708156_thumb.jpg

post-8121-14166821708798_thumb.jpg

post-8121-1416682170987_thumb.jpg

post-8121-14166821711098_thumb.jpg

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Viking Power Veteran member

Viking Power

Posted
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Does anyone think its possible for me to look like Rakich? Or at leat have his kind of appeal? Do I have the right structure proportions? cheers

mate its good to have people to look up too.... but you can only be as good as your genes brother who knows maybe one day he and others might want to look like you..... Train hard on basic compound movements eat heaps train hard and be consistent the biggest tips you need

all the best for your journey

VP

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Phedder Veteran member

Phedder

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Posted
Why would you wanna fall short of your goals?

You wouldn't, but if you set your goals high (stars) and don't quite reach them, the moons not a bad place to end up, and certainly better than where you started from. That's the meaning I take from the saying anyway :think:

(No homo)?

Of course. You've got a good chest, but still not quite what I usually go for :lol:

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Rookie Senior member

Rookie

Posted
Posted

Focus on strength/size first bro.

When you get stronger you`ll get bigger and I mean 5-10reps not PLing range (Singles on bench and board presses week in week out).

Just make sure your eats are clean and consistent: every 2-3 hours, carbs and protein at each meal, except bedtime meal (if you want to minimise fat gain) appropriate to your daily activity and bodyweight. Recovery is key too, plenty of sleep. Keep your water intake up too, always hard to operate when you dehydrated.

Don`t over think it cuz, like Chemo said if your body can look better than Joseph`s why not keep going? Just make sure when you start out its basic and nothing too complicated. A good program with bench, squat and deadlift variations would be perfect with necessary assistance work too

Aim to get stronger each week, set regular goals, train hard and keep coming back. Start a journal here bro, a good way to stay accountable for training and keep you motivated.

Try have a specific goal, "looking like Joseph" is great, and agree with VP, there is only one of you so be the strongest/biggest you can get.

Train hard and hope you find something that works/you enjoy

Rookie

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himynameisbede Junior member

himynameisbede

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I found this page http://www.criticalbench.com/beginner_workout_routine.htm would it be good to do this plan? The website says that you should stick to it for 6 months? Anyone think that its good? Oh and what is "PLing range"?

I get that I will look different from Josef but I wonder how much? I don't need to look like him exactly but I want his kind of look (who doesn't lol). Maybe I don't have the right skeletal bone frame for it though? I mean do I have the right, hip width...ect?

One last thing... any guesses as to whether or not I will gain a lot of fat? I've heard that some guys don't, even during their bulking phase.

cheers

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Rookie Senior member

Rookie

Posted
Posted

I think that`s a bit too complex bro.

Don`t to worry about bone structure and all that.

Might sound blunt but what you need to do is, go into the gym, train your arse of and train smartly, eat clean like I suggested.

Keep calories not too far above maintenance, if you find you`re not gaining up the calories slightly. Same goes if you gain fat too quick, bring them down a bit

Might be wise to throw in some light/mod cardio 2-3 days a week on non training days. Something like 15min on the bike around 120-130bpm. I reckon diet/training with bulking is about making small changes as you go, always good to have room to move.

Also the fat gain is dependent on your diet too, eat clean carbs and lean proteins and you should be sweet.

Powerlifting range is usually heavy singles on bench etc, you dont need to worry about that bro. Go heavy on the box squats and deadlifts, bench too

Have a look at the four day a week training template, I would suggest you focus on a bit of strength base too and this will give you that:

http://biggerstrongersmarter.wordpress. ... templates/

Rookie

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deepmen15 Member

deepmen15

Posted
Posted

Hey ...himynameisbede.... like they have all mentioned train smart, eat right :lol:, sleep right.... Most importantly Focus... its a mind battle... I guess keeping the approach consistent is the key! Next is being persistent and patient haha … I ll stop it as it is getting too philosophical

want his kind of look (who doesn't lol).

I dont :wink: :^o ... I want to be better than that 8) N I am a newbie too (14 months old)... But in saying that all :clap: to Josef... he has done his bit of hard yards to get there.....

PeterDolan wrote:

Why would you wanna fall short of your goals?

You wouldn't, but if you set your goals high (stars) and don't quite reach them, the moons not a bad place to end up, and certainly better than where you started from. That's the meaning I take from the saying anyway

But it is always good to have an icon.

Check this 1.... secretly he is my icon

before...worse than me hehe

post-6536-14166821718239_thumb.jpg

find it hard to even dream of this

post-6536-14166821717734_thumb.jpg

keeps me driving :)

post-6536-14166821718415_thumb.jpg

Keep the training going ... keep posting here and I am sure you will find wealth of knowledge here ....

Another good website is this

http://bodyspace.bodybuilding.com/JoshB ... ogresspics

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tinytraps Veteran member

tinytraps

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Eat over your daily requirements and youll gain fat even if you are eating chicken and rice. Dont know when reps 1-3 became pler reps but theres nothing wrong with using them at all. Lifting maximal loads causes myofibril hypertrophy(thickening of the actual musclefibres). the 5x10 is good for getting your pump on (sarcoplasmic hypertrophy) IMO both extremes should be used to full effects

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Rookie Senior member

Rookie

Posted
Posted
Eat over your daily requirements and youll gain fat even if you are eating chicken and rice. Dont know when reps 1-3 became pler reps but theres nothing wrong with using them at all. Lifting maximal loads causes myofibril hypertrophy(thickening of the actual musclefibres). the 5x10 is good for getting your pump on (sarcoplasmic hypertrophy) IMO both extremes should be used to full effects

TT, I am trying to give him advice on minimizing fat gain. I don`t see the point in him shoving his face and gaining a bucket load of fat which will be unproductive for his end goal. For testing purposes singles are ok every 6 weeks or so but I wouldn`t suggest he does board presses etc when his goal is to look good. He can build plenty of strength between 5-10 reps and use the 3`s too, so are you saying you`d have him doing singles on bench every week :? He can use heavy singles for posterior chain (box squats etc) every week, but wouldnt think it`d be a good idea to 1rm`s every week for bench

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tinytraps Veteran member

tinytraps

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Theres no difference between doing a max single for bench or a max box squat. Im not a fan of doing them every week but a cycle of like wk1 5rm wk2 3rm wk3 1rm. Just because someone wants to look good doesnt mean they have to slot into a specific style of training. Some of the USA plers look alot like bodybuilders now! In regards to diet I could eat all the junk i the world as long as I was in a calorific deficit I wouldnt gain a thing. If I eat 1000cals over maintenance and its all "clean food" Im still gaining fat.

But yes as you said start with cals slightley over maintenance and go from there 8)

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