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**ncsuLuke** · 02-09-2006, 01:53 PM

Re: need a little guidance

some more pics...

Tricep

Leg

**space mountain** · 02-09-2006, 01:57 PM

Re: need a little guidance

first off wooooooooooo go pack ! i was just there couple days ago ! checking out stadium etc!

**BIGMOFO** · 02-09-2006, 02:09 PM

Re: need a little guidance

you all nat right? if you bulk you gain a little fat, but you can bulk clean and still do a nice job! as young as you are just keep hiting it hard and eat clean and you will do fine!

**Fit2bLarge** · 02-09-2006, 02:27 PM

Re: need a little guidance

my advice is to eat, ALOT, and when you're done, eat some more. you're skinny, if you lose anymore fat, you're not gonna look good, IMO.

**ncsuLuke** · 02-09-2006, 02:33 PM

Re: need a little guidance

thanks a lot for the advice

i guess ill just eat a ton but just a ton of healthy stuff

**ncsuLuke** · 02-09-2006, 02:33 PM

Re: need a little guidance

oh yeah one more thing....should i do any kind of cardio or should i just stick to the weights?

**Fit2bLarge** · 02-09-2006, 02:48 PM

Re: need a little guidance

I would just stick with weights and not worry about cardio for now. if you eat clean, keep training hard and get good rest, youll grow.

btw, welcome to FG

youll learn alot here, stick around

**T-Man007** · 02-09-2006, 03:32 PM

Re: need a little guidance

I would change a few things in your program. Back day in particular, ger rid of upright rows and add bent over BB rows, or at least seated rows. Upright rows are not a major exercise. If you actually look at the mechanics behind it, it's nothing more than humerous abduction, or in other words, raising your upper arm away from your body. That's it, and you can do that with lateral raises. Also, I would do bent over rows first, then pull ups (or downs) and then finish with deadlifts. Do those last because a lot of the movement comes from the legs and your legs will still be fresh. The only thing, is that your back will be fatigued and the heavy weight will call the ancilary, or secondary, muscles into action.

Your cals are probably ok for your weight but if you really want to add muscle I would go to 3,000 cals a day. Don't worry about the fat, it's February, you will have plenty of time to lose it by summer. You need to eat, eat, eat and train heavy with GOOD form. You need to focus on 'feeling' the muscle actually work in stead of just going through the motions like a lot of people do. This is the key to better muscle developement.

Good luck!

**ncsuLuke** · 02-09-2006, 07:31 PM

Re: need a little guidance

thanks a lot T-Man i will definatly change up my back day....if anyone has any more advice for my diet, routine, or anything else im open for any help

**angryoldman** · 02-09-2006, 09:20 PM

Re: need a little guidance

Damn, in art terms, you're like a pure white canvass, untouched by anything impure or discolored. You're fresh to the game, and what can be done with you? the possibilities are endless. OK, I had a few too many adivan, but I'm OK. Tough day today. Ehem, anyways, you're work out routine looks good, but I'm a fan of eod workouts. Only because, even if you're working a different body part, your central nervous system still needs time to recoup. A good 24 hours is much needed. But I know guys that work out Every day. Opinions will differ on that.
First off, what are your goals? Do you want to get big, or lean out and get vascular? You want strength and endurance, or bulk and beef?
Second, you give your work out schedule, but not how many sets of each. Are you doing 3 sets on bench? 4 sets? 5? Are you increasing on each set? Increasing weight, then decreasing? Is your warm up set included? I know this may sound petty, but anyone will tell you it's needed info. More importantly, you need to tell us what your goals are, and wether you plan on staying natural, if you plan on cycling, if you want to use any suppliments, etc....
3rd, AND MOST IMPORTANT OF ALL!!!- next picture you take from behind, please cover up your tighty whiteys. I just had a flashback of my father on a typical Sunday morning with a bath robe on, and underneath, black socks and sandles!

**ncsuLuke** · 02-10-2006, 01:45 AM

Re: need a little guidance

haha well first off my goals are pretty much just to look good and get stronger. i mean i dont have real goals that are set in stone im just trying to get bigger, stronger, and look bettter. i do 3 sets of 8 of pretty much everything but deadlifts. on those i do 3 sets of 5. oh and the warmup set is not included.

the supplements i take are protein, creatine, and a multi.

oh and it wasnt tighty whiteys they were my boxers haha so maybe that will kill your flashback to your dad.

**SMILEY FACE** · 02-10-2006, 10:13 AM

Re: need a little guidance

eat a lot..sleep 7-8 hrs aday..train heavy wt less reps and take a 2mns rest between each set and add more weight like 5 pounds heavier on each set....
and u will grow like a tic

**lxorl** · 02-10-2006, 10:31 AM

Re: need a little guidance

my advice is to just stick with it... and be consistant. do research and learn as much as you can about lifting and eating right. rome wasnt built in a day, but if you learn what your doing and stick with it, you will get there.

Set small goals that will help you get to your bigger goal.

**Phreak** · 02-10-2006, 10:52 AM

Re: need a little guidance

first off, welcome to FG!

i'm going to do my broken record routine and tell you to abandon that volume approach to training. you need to GROW my brother! get your calories up above 3000 like t-man said, preferably 3500. don't worry about putting on some fat, at this stage you need to create as much of an anabolic environment as possible, and you will need CALORIES to do that.

i am going to repost Big A's article- read over it. the genius is in it's simplicity. i'm going to leave the gear portions out, you have enough natural test going to add loads of muscle provided you train and eat right:

Big A
IFBB PRO/NPC JUDGE/Administrator

This is a general guide for beginning and intermediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.

We will go through training, diet and gear. I will
tell you the principles behind everything that I
recommend for you to do, so you can understand why
certain things happen, so in the future you can fix
problems yourself.
Bodybuilding is a very simple and logical endeavour.
Everything that you do has to be logical. Only logical
actions will give you results. Every time that you
come across a new principle, always ask yourself it it
makes logical sense. If it does not, dump it!

TRAINING

Why does a muscle grow? Because it has to adapt. When
does it have to adapt? When you expose it to something
that it has not done before. When is something that it
has not done before? When the muscle is taxed 100%.
That's 100% effort. What's 100% effort? When you train
to 100% PHYSICAL, not mental failure. So, to make the
muscle grow, you have to train with 100% effort
otherwise, the muscle will not adapt/grow.
Now, using the above logic, for a set to be beneficial
to your growth, it needs to be 100% effort. So, a 100%
effort set of an exercise, will make you grow. Then,
what is the point to do a second set of that exercise?
You cannot go more than 100%. The muscle already has
been taxed by 100% from the first set, so why should
you do a second one? You will just eat into your
recovery ability.
So, you should only do one set to failure per
exercise. Later on, I will describe the training
program and how exercises and warm-ups are involved.

A muscle will not grow until it's recovered. The
muscle will not begin to recover until the nervous
system is recovered. It takes roughly 24hours for the
nervous system to recover from a workout. Only then
will the muscle begin to recover and grow. So, you
should never train 2 days in a row. Even if you train
different bodyparts, you still use the same nervous
system. You train 2 days in a row, your nervous system
recovers, but by the time the muscles begin to, you
train again, so the body has to concentrate again on
recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed,
Fri) is more than enough. Numerous pros, including
myself, train like this offseason for maximum growth.
Even if you use streroids, you still have to train
like this. Steroids increase your recovery ability,
but they also make you stronger at a quicker rate. The
extra strength will give you the ability to train
harder/tear more muscle tissue, so you will need the
extra recovery that the steroids will give you.

The following is a great training program that I
recomend:

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

You do a lot of warm-ups for your first exercise of
the day. You do one warm-up for the first exercise of
each bodypart, only to optimise the firing of te
neuropathways.
Let's use chest as an example - if for example your
max (work set) in the incline press is 3 plates, then
you do 2 warm-ups with the bar, 2 warm-ups with one
plate, 1 warm-up with 2 plates and then your work set
with 3 plates. The work set is a set where you fail at
about 6 reps. Every workout, you have to do more reps
or increase the weight in that work set (remember, the
muscle has to do something that it has not done
before). So if one work out you fail with 6 reps, the
following nothing less than 7. When you reach 8 reps,
the following workout you should do (increase) a
weight where you can do minimum 4 reps. Then increase
your reps again every workout until you reach 8 again,
and so on. Each rep has a tempo of 2-1-1. That is 2
seconds in the negative, one second in the contraction
and 1 second in the positive.
Then, after you fail in the incline press, you move
straight to flat flyes. You do not need a warmp now
because your chest is more than warm after you failed
on presses.
And that's it for chest. The basic routine stays the
same. If you want variety, small changes as using DB's
instead of BB or doing flat presse and incline flyes
for example, is mor ethan enough variety to keep the
muscle 'confused'.

DIET
VERY simple. Very important that you try to get as
close to 500g of protein per day. Easiest way to do
that is to have a whey protein shake in water with
every meal. Fats and carbs don't matter. Calories
don't count, macro nutrients (protein, fat, carb) do.
If you get to add fat on, just cut out the fats and
keep your carbs bellow 300g/day. That's all it is!
Very simple, but hard to stick to, so not many people
get results.

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