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posted by Matt Daniels

Hey everyone my name is Matthew Daniels and I'm very into bodybuilding but need to clean up a bit and maybe get some facts straight.I'm gonna give some info and hope for some feedback it would be very appreciated. :clap:

Age:15
Weight:130
Height:5,4-5
BF%:16
Goal:Bulk to about 150-60

Measurements
Chest:36 inches
Arms:13 inches ( clearly these need work if anyone has a good guide to building a sweet set of arms pm me or just leave a message here thanks :thumbs: )
Legs:22 inches
Calf:14 Inches

Workout:http://www.abcbodybuilding.com/bulking%20to%20the%20next%20levlel.php

Diet:Just trying to eat clean and eat a lot

Supplements:Right now im taking No-Xplode and Mass Cycle (forgot about my second container of no xplode) and a multivitamin and protein of course.I have reviewed a lot of stuff methoxy and ecdy looked good but apparently they are crap and not worth the money I'm just trying to find something thats a bit above creatine maybe hgh would be good I've heard it can make really good gains but perhaps im just going nuts but it also could have a plus of giving me another growth spurt :D and that would be awesome I hate being so effing short. ( any help here would be nice so I can get one supplement I can stick with and not have to worry about whats new and hot out there maybe I'll try a cycle of hgh what do you guys think? )

posted by ericf84

lol you're 15, not exactly the right time for hgh, just my opinion

posted by Matt Daniels

Well I figured it might have even better effects because of my age...Not like crazy injection hgh but I saw some things by ASN called humagro and thought it might be ok...ha guess not

posted by jimbo

matt ur full of lies lol ahahha jk man ur getting there :)

posted by Matt Daniels

lol how am I full of lies :confused:

posted by canibalistic_js

Don't take it personal, jk means joking. Now go to the gym. lol

posted by Matt Daniels

lol I know.I know the real "jimbo".So does anyone know a good arms routine I guess not eh....

posted by Smallguy

well here's my 2 cents

if your already at 16% Bf you should not be bulking you should be cutting you'll just ook liek a fat guy trust me on this.

try out that routine and see how it works for you.

all the bicep curls and concetration curls ain't gonna pack on mass like bent over rows will.... heavy compound exercises are the key.

**** supplments.... most are a waste of mnoey you should be spending on your food.... all I'd buy if i were you is protien and a multi-vitamin screw creatine and N02 until you learn how to pack on size with out supplements.

posted by jimbo

not saying ur wrong but i always thought bent over rows were for back

posted by shortz

how do you think the load gets transfered from the hands to the back? Do your biceps, forearms, triceps, rear delts play no role in that movement? If you say no, you are severly mistaken. They play a huge role.

When performing these movements, one should use the best form so that it focuses more of the load on the desired muscle group, but the biceps will do some of the work. The biggest difference that makes it count is that you are using so much more weight on your back work than direct bicep work. For instance, although direct bicep work helps, don't you think Barbell rowing 300lbs will help develope larger biceps?

posted by Matt Daniels

not necisarilly ( opinon not fact ) because your biceps wouldnt be pulling the 300 pounds it would be divided among many groups

posted by shortz

No shit

I hope you are saying this is your opinion and not fact and not saying my comment was opinion. I speak for myself.

Next you're going to be telling me that leg extensions build bigger quads than squats too, right?

posted by Smallguy

of course your biceps are not donig all the work but if you understood how muscle work/function you wouldn't be arguing with Shortz or myself.

try doing a bent over row with out using anything but ur back.....it's impossialbe you need to recruit alot of other muscles.

same thing goes for all compound movements... ask any trainer who knows knows there shit and see if they think compound exercises or isolation exercises are more effective for overall mass.

look at big ronnie coleman he cna barbell row 495 pounds.... and guess what he has masive biceps too.

posted by Matt Daniels

Wooh no need to attack me Shortz I was not saying you were wrong I was just saying that seems strange nothing more....

posted by shortz

Ok.

The back doesn't have the most muscle recruitment until about 3/4 of the way through the row and then full contraction when your elbows break the frontal plane. Until then, alot of work is through the biceps.

posted by Matt Daniels

Alright so would anyone who really knows there shit like to help me with diet and routine?

Possibly shortz or smallguy?

posted by shortz

If mass is what you are after, then simply design a routine around major movements. If it's a 3 day routine you want, then you can have a bench day, squat day and deadlift day. If it's a 4 day routine you want, do the above, but on the 4th day, make it a military press day. This routine will look like this...

Day 1
Bench x3 for 8-12 reps Use medium grip/strong grip
Parallel bar Dips x3 for 8-12 reps, add or subtract from your body weight if you need
Incline flies x2 12 reps
Skull crushers x2 12 reps

Day 2
Deadlifts x3 8-10 reps
Chins/pullups Total of 30 reps. If you can do more than 10 each set, increase weight.
Barbell rows x3 10-12 reps
Barbell curls x2 12 reps

Day 3
Military press x3 8-12 reps
Laterals x2 15 reps alternate with bent laterals each week
Wrist curls x3 15 reps

Day 4
Squats x3 10-14
Leg curls x3 8-12
Hanging leg raises x3 sets to failure (abs)
Decline sit ups x3 15-20 (weighted)

If you have something in mind, lemme know. For isntance, if you are short on time, not enough days to work out or if you would like more of an upper lower body split, I can come up with something else. I make up routines so much I have these memorized and it's not a big deal to post them.

posted by Matt Daniels

Well I'd like to go for a bit more upper body maybe seeing as my legs are a decent size (22 inches each or atleast they fit my body I just want bigger arms thats all and to increase my strength and mass)

posted by canibalistic_js

What about planned overtraining?

I tried it once and I put about a an inch on my arms in a month.

I would do 4 exercises. Two for bi's and two for tri's and I would do that for a week strait. Granted, I also did my normal routine but I added the four exercises at the end of every workout. Everything else was constant and unchanged including diet, training regime except the four exercises added.

For week 1 Arms 5x's in a week
week 2 Arms 1x
week 3 5x's
week 4 1 time
At the end of the month I measured my arms and I put on an inch, One of my bbing friends who competes recommended doing this. I was sceptical at first because I never heard of it but I tried it and got results. Take it for what it is worth.

I understand this is a nontraditional way of doing things and it is obviously overtraining but it worked.

posted by Matt Daniels

I will take it into consideration of someone else approves the method as well thank you very much for posting it

posted by canibalistic_js

For everyones information this routine was inaddition to my regular routine.

posted by Matt Daniels

Hey I'm wondering if anyone could hit me up with a good powerlifting training routine in a squat day bench day and deadlift day thanks guys greatly appreciated :D

posted by shortz

You could basicly use the same routine I posted, you would just want to do some sort of periodization or some other progressive training style.

posted by Matt Daniels

Yah I would like to do what you did but what should I do as far as rep ranges go? If I was going for powerlifting the reps should be between 4-8 shouldnt they?8 being the maximum and 4 being minimum.I read in a mens fitness magazine that at the end of each workout you can do one rep of your max and just add 5 pounds each time to put up your 1rm but maybe thats just stupid magazines getting me confused...

I figure the days would be like this

Chest with a bit of triceps and maybe some shoulders

Legs

Back with a bit of biceps/forearms and maybe some shoulders (maybe something like upright rows etc etc)

Basically just do the main bodyparts and finish off the pre fatigued muscle groups with some individual focus on them.And at the end or beginning of each training day do abs.Plus I usually do some yoga everynight or every other night.

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