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A couple of questions from a skinny guy
05-14-2015, 09:30 AM
Looks good. I would do pullups on leg/shoulder day too. Also, mix up the type of pullups you do. Wide grip pullups are great for a wider upper back.
Also, mayber superset pushups with your pullups on chest day. Good to end the workout with a high rep burnout.
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A couple of questions from a skinny guy
05-14-2015, 11:47 AM
I personally don't think that is a great and certainly not an ideal program or training split.
Triceps and biceps? What are you 16? I don't like the chin ups a day after you just did pull ups and lat pull down on the Monday. I think you can devise a far more efficient program than that. An all arm day has never made much sense to me. I mean maybe once in a while if your bored or whatever it shouldn't form one of the 3 core days in your routine.
You will get much faster results with a 4, 5 or even a 6 day split even as a natural. It depends on how long you've been training, capacity to recover and how good you are with your nutrition.
I would strongly suggest a split that involves utilising the muscle groups that work together on particular exercises.
For example back and biceps are utilised primarily in all pulling, rowing and curling movements.
Chest and triceps for pressing, pushing and extension.
Shoulders you can fit with either. I tend to always hit rear delts on back and front delts on chest day. I'll throw lateral raises and other medial deltoid work to either workout depending on how I feel. People tend to vary on which day they hit traps as well. It's mostly just preference because the whole shoulder and neck circuit assist in many movements.
Very basic example 5 day split would be:
Monday - Chest, Triceps, front and medial deltoids
Tuesday - Back, biceps and rear delt.
Wednesday - Legs and ab work
Thursday - Full rest
Friday - repeat Chest day
Saturday - repeat Back day
Sunday - Full rest
I'd explain in depth but I'm on my mobile on the way to the gym.
Hopefully somebody else will further explain to you why there are more efficient ways of going about your goals.
Quick edit: The most important factor is effort. Give it 110 in the gym every single time. Sweat it out and push yourself near your limit. Force your body to adapt and grow.
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A couple of questions from a skinny guy
05-14-2015, 01:32 PM
^^
Yeah that's the standard programme I'd recommend to anyone looking to put on some size; except repeating leg day on day seven and cycling rest days if possible.
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A couple of questions from a skinny guy
05-14-2015, 02:24 PM
Theres plenty of people who get good results working out triceps and chest together and back and biceps together. And other people who get great results with push/pull days (back and chest) and then a seperate day for arms. Both systems have worked. Actually doing it consistently and properly is the bigger issue.
If a full arm day isn't strenious enough, just add some intense abs or cardio. Plenty of people do similar systems to OPs and Blackwells and both can work.
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A couple of questions from a skinny guy
05-17-2015, 08:03 PM
The main problem with Stronglifts and Rippetoe for someone who wants to build upper body is that those programs put more focus on the lower body.
If you like the programs overall but are fretting about your upper body progress, do your bench press and press before the squats, and chop the squat frequency down to 1-2 times a week, and add in more upper body work, like weighted pullups and dips. Or just add an accessory exercise to target a specific muscle.
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A couple of questions from a skinny guy
05-17-2015, 08:20 PM
Rippetoe's Starting Strength, based on Bill Starr's "Only the Strongest Shall Survive", is designed for building basic strength in athletes (i.e. Football players, etc.), not aesthetics.
If only you knew how bad things really are.
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A couple of questions from a skinny guy
08-10-2015, 12:13 AM
Basil offers some sensible tips here. Moves such as dips are among the elite exercises as far as recruiting pec and tricep involvement, and can be weighted, such as with the bench press. Also, pull-ups and dips prime you to make gains on the overhead press, a critical, but often overlooked movement for the upper body. The Mehdi and Rippetoe routines do address this, but as mentioned, they are indeed a squat-centered platform.
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A couple of questions from a skinny guy
08-29-2016, 07:16 AM
Good progress - particularly width, shoulders, traps, chest - but to really pack on the mass, you need to cut the cables/machines/isolations and double down on what works. Especially for your arms. Add weight and reps to the core mass builders and you'll progress quicker. Former skinny guy speaking here.
e.g.
Back/Bis:
Weighted chinups (palms facing ) - the best bicep builders
DB Rows
Deadlifts
Barbell Curl
Reverse Barbell curl
NO cables, preachers, pulldowns, etc etc.
Chest/Tris:
Incline Bench
Weighted Dips
Close Grip Bench
Overhead Dumbbell Tricep Extensions
Shoulders/Legs:
Overhead press (standing, seated, DB or BB - but no machines!)
-Lateral raises
-Rear lateral raises
-Squats.
That's all. Keep the focus on adding weight and reps to these core mass builders. You'll grow faster than messing around with all those cables/machines/etc.
Optional:
-Behind-the-back wrist curls for extra forearm growth.