Kanye To The: Kanye West

Damn Op comin wit the straight facts. no bs.

Btw im trin to gain overall muscle weight.

im 6' 160 lbs.


my not so great wrkout routine is as follows:
I usually do pullups (different variations) about 50 total avg per wrk out session
3 sets of dumbell presses. like 40 lbs 10 reps each
pushups - like 40 total. diff variations
bench- only like 140 lbs.. (i know weak ****) usually like 30 total reps
squats-about 20 total reps..weight is like the same as bench weight..

idk ive been this weight like forever n im sick of it.
recently bought protein. got some advice on how n whn i should take it ?? wht should i change in my wrk out as well..

first off, and no offense, but that routine is trash and you should never even think about doing it again if you want progress.  it's really bad if you did all of these exercises at once and worked out multiple times per week, because your muscles need rest.  without rest, you won't see growth no matter how much you lift.

as for the protein, having a shake when you wake up with breakfast, after you workout, and before bed would be good.

as for how to change your workout, basically look at what i posted for others here and follow that.
day 1:  back/biceps
day 2:  chest/triceps
day 3:  off
day 4:  legs
day 5:  shoulders/arms/abs

i already posted a sample of one of my back workouts and a chest workout.  i'll have an example of a leg day up tonight and i should have the shoulders one up too depending on how much time i have.  make sure your diet is in check though, because (and i cannot stress this enough) it is the most important part of bodybuilding.  eat clean and eat alot more if you want to gain mass.  check out the equations that i posted on earlier pages to find out what your diet should be like.  if you have any other questions just let me know and i'll be happy to answer them.  also, if you need me to go more in depth on this let me know too.  i just don't have much time right now, but i should have some time later on tonight.

---

I've also been thinking about writing up a post per day about bodybuilding related subjects.  If you guys are interested I'll start doing this, just pick the first topic.

first off, and no offense, but that routine is trash and you should never even think about doing it again if you want progress.  it's really bad if you did all of these exercises at once and worked out multiple times per week, because your muscles need rest.  without rest, you won't see growth no matter how much you lift.

as for the protein, having a shake when you wake up with breakfast, after you workout, and before bed would be good.

as for how to change your workout, basically look at what i posted for others here and follow that.
day 1:  back/biceps
day 2:  chest/triceps
day 3:  off
day 4:  legs
day 5:  shoulders/arms/abs

i already posted a sample of one of my back workouts and a chest workout.  i'll have an example of a leg day up tonight and i should have the shoulders one up too depending on how much time i have.  make sure your diet is in check though, because (and i cannot stress this enough) it is the most important part of bodybuilding.  eat clean and eat alot more if you want to gain mass.  check out the equations that i posted on earlier pages to find out what your diet should be like.  if you have any other questions just let me know and i'll be happy to answer them.  also, if you need me to go more in depth on this let me know too.  i just don't have much time right now, but i should have some time later on tonight.

Very very much appreciated G. This has been my so called "workout" routine ever since I started working. Ive really lost my discipline. i was doing the P90x program and I think tht taught me alot after completing it. I def gonna start somn new and organized. As far as leg wrkouts go, would lunge squats work effectively for me as well..

Steroids

Steroids

What about them?

Very very much appreciated G. This has been my so called "workout" routine ever since I started working. Ive really lost my discipline. i was doing the P90x program and I think tht taught me alot after completing it. I def gonna start somn new and organized. As far as leg wrkouts go, would lunge squats work effectively for me as well..

yeah, p90x really won't help you put on muscle and size, it'll just help you get cut.  lifting weights is way more effective.  as far as lunge squats, i guess they could be good, but i really don't do them.  i prefer some heavy ass to ground squats.  i'll have an example leg workout up on here later tonight.

I've also been thinking about writing up a post per day about bodybuilding related subjects.  If you guys are interested I'll start doing this, just pick the first topic.

yeah definitely. I'll try to come up with some questions/topics

here's some sample workouts for leg days and shoulder days

Legs:
Squats (ass to ground squats, no half or quarter reps unless you're a ****):  1 warmup set of 12-15 reps; 4 sets, 12, 10, 8, 4-6 reps
Leg press: 1 warmup set of 12-15 reps; 4 sets, 12, 10, 8, 4-6 reps
Hamstring curls:  4 sets; 12, 10, 8, 8
Straight leg deadlifts: 4 sets; 12, 10, 10, 8
Leg extensions: 3 sets; 12, 10, 10
Leg curls: 3 sets; 12, 10, 10
Hip Abductor: 3 sets; 12, 10, 10

Shoulders:
Seated shoulder press (barbell); 1 warmup set 12-15 reps; 4 sets, 12, 10, 8, 4-6 reps
Arnold's: 4 sets; 12, 10, 8, 6 reps
3 way cables:  3 sets; 12, 10, 10, 10
DB front raises:  4 sets; 12, 10, 10, 8
Shrugs: 1 warmup set of 12-15 reps; 4 sets; 12, 10, 8, 6 reps

and here's a little motivation from the greatest bodybuilder of all time, ronnie coleman

I want to get bigger plus better and more defined abs.
What should I eat,avoid, and what kind of exercises should I do? Name some exercises that don't require a lot of equipment plz.
Can you recommend some protein powder too?

5'4 130 lbs (yeah little lol)

I want to get bigger plus better and more defined abs.
What should I eat,avoid, and what kind of exercises should I do? Name some exercises that don't require a lot of equipment plz.
Can you recommend some protein powder too?

5'4 130 lbs

honestly, it's going to be nearly impossible to get big without equipment or going to a gym.  so, if you're committed to getting big and want it bad enough, i highly suggest joining a gym.  i've posted great sample routines for each workout day throughout this thread.  not sure if i mentioned abs, so here's a sample ab workout:

Leg raises:  4 sets, 10-12 reps each set
V-Ups:  4 sets, 10-15 reps each set
Weighted crunches: 4 sets, 10-15 reps each
Oblique twists:  4 sets, 10-15 reps each

Honestly, any weighted ab exercises will do.  I really don't focus too much on them because the other compound lifts that I do hit my abs.

As for diet, avoid fast food, soda, things that are high in sugar or fat.  Basically, if you don't think it's healthy, don't eat it.  Some healthy food suggestions would be lean meats, chicken, egg whites, whole wheat bread w/ natural peanut butter, almonds, tuna, tilapia, salads, etc and stick to drinking water, lots of water.  If you look at previous posts, I explain the breakdown of the amount of protein, fats, and carbs you should get in your diet, just adjust the equations for your weight. 

As for good protein supplements, I'd suggest:  Optimum Nutrition Gold Standard 100% Whey Protein, Gaspari Myofusion, or MusclePharm Combat Powder.  They're all about $40 for 4-5lbs.

Is there a good exercise to replace deadlifts?

Is there a good exercise to replace deadlifts?

in my opinion, not really.  i believe that deadlifts are one of those exercises that you should always include in a back workout.  any particular reason why you don't like doing them?

also, tomorrow i'll start writing about a daily topic along with answering questions.  so, here's some options: general diet and proper nutrition, cutting, bulking, supplements, bodybuilders, specific workouts, steroids, prohormones, specific meal plans.  basically, anything that you can relate to bodybuilding.  whatever topic gets the most interest from you guys by tomorrow afternoon will be the first write-up.

Squats (ass to ground squats, no half or quarter reps unless you're a ****)

Lol, I gotta work on my squats....

question... how do i get abs quick?

question... how do i get abs quick?

That all depends on your bodygat percentage.  Everybody has abs, they just wont show until you're down to about 10% bf or less.  The most important thing for abs is a good clean diet.

Lol, I gotta work on my squats....

Yeah ass to ground squats are hard but it really hit your legs hard. Just go as far as you possibly can until you build up your leg strength and try to have a spotter so you can go as heavy as possible.