MyPUAJourney Forum

Let's see how this goes!

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Niceeeee!!!

About Me:

1. Around 6ft 1" and just under 140 lbs.
2. Only exercise I get it dancing a few times a week and carrying moderatly heavy stuff at work.
3. Picky eater! Lots of stuff I don't eat. Meat though is a love of mine and I will happily eat half a chicken.
4. Average days meals:

Breakfast: Mug of Hot Chocolate

Lunch: Half of the days I'll have a sandwich with Ham and lettuce on white break, the other half I'll get a cinnamon bun, cookies or other forms of junk. I'll have a glass of juice with that, or a liter of chocolate milk when it's on sale .

Dinner: Something like a MASSIVE plate of pasta covered with cheddar cheese and a carrot.

On the weekends I work and I get a meal. It's a big salad with mixed greens, cucumbers, carrots and tomato. It also comes with 2 big slices of whole wheat bread and I'll have a chocolate croissant. That's my healthy meal for the week.

5. IMPORTANT!

I don't currently have a gym membership... is a gym a MUST? Equipment isn't needed to workout, push-ups work because your lifting your body-weight.

Is their a plan you can make that I could do at home? That would be incredible, very helpful and much appreciated!

I read what you responded to another one of these and I'm trying to put the information the other person missed that you asked for. If you need anything else I can be quick to reply.

Can't wait to start!

Thanks!

Because of your apparent body type, you won't put on a sufficient amount of muscle mass simply doing home exercises like push ups. Excessive muscular strain is needed to force your muscles to grow for your specific type, otherwise it's not likely you'll put on muscle at an acceptable rate.

If you can afford two dumbbells with changeable weights and one flat bench, I can provide for you a work out plan which will be extremely efficient in reaching your goals. Hell, all that I workout with is a bench and a barbell! I don't even have dumbbells at the moment. I have the option to train in a gym, but it's my personal preference to workout alone in my garage (I just love checking my self out topless while working out, posing in such a way in a gym environment might catch some unwanted attention) Besides that, I really enjoy training alone with no one around, it's hard to describe why to be honest.

Let me know if your budget allows you to spend enough cash to afford the changeable dumbbells with weights and a bench - then I'll give you your fitness program.

Dumbells and a bench are no problem .

It's the monthly gym fees that I don't want to pay.

Plus going to a gym seems like something I would end up making excuses about, when I've got something setup at home, it's hard to neglect.

Lay it on me

Excellent Source:
www.bodybuilding.com

Also Checkout:
www.mypuajourney.freeforums.org/bodybui ... -t251.html

Work on two or three isolated muscle groups a day so that when the week is over you'll have done a complete body workout. Move heavy weights with low reps (have a 15-30 sec break then go again for another 2-3 sets then move onto the next muscle group) for large muscles. Remember to stick to your personal diet and try to invest in a protein shake. Don't masterbate and get plenty of sleep, you'll have results in no time. OK, it takes some time. Just have patience and put thee effort in.

Coolness.

What diet are you talking about? :S

Well everyone likes and dislikes different types of foods therefore each diet must be tailored to suite each individual. Basically cut down on the junk food and increase protein intake - eat more chicken, drink more milk, invest in a protein shake, etc. Have your multi-vitamins and minerals daily. Drink plenty of water. Load up on complex carbs (veg, pastas, etc) for weight and load up on simple carbs (fruit, fruit juice, etc) for energy. Aim for 6 healthy meals a day. Also make sure to get plenty of rest because it's when you're sleeping that your body begins to heal back the damage muscle tissue stronger.

I believe you are primarily an ectomorphic body type.
The recipe is super heavy weights, lots of rest for muscle recovery, and lots of PROTEIN!

Day #1, Chest+Lats (the 5% solution)

Exercises: Bench press, Dumbbell flies, bent over barbell rows.

The 5% solution explained: On day 1 of this work out, you are to choose an exercise you can lift successfully for 7 reps no more (all that matters is you get seven reps on your first set) and you are to perform that exercise for 5 sets.

On your next chest/lat day, you are to increase the weight you were lifting by 5%, so you should be getting anywhere from 4-5 reps. On the chest day after this, you are to increase the weight again another 5%, so now you should be getting around 3 reps. Finally, on your fourth day you drop back down to the weight you used on day #2! And now instead of getting it for 4-5 reps, you'll be getting 7 reps (as long as you did things right) Meaning you just increased your strength by 5% in under 2 weeks! Pretty nifty eh'? It messes around with your nervous system to render stellar results!

I want you to perform the 5% solution for each day of working out, since we need to build a strong foundation out of your skinniness, you will be lifting very heavy weights with long rests between SOLELY. Between each exercise I want you to wait 2-3 minutes. This means your workouts will only have something like 2-3 exercises in them max, but it may take up to 1 hour or more to perform those exercises entirely.

Day 2, Legs.

Exercises: Squats, and laying down leg curls. Same as above, 5 sets per exercise, following the 5% solution.

Day 3, Triceps, Biceps, Shoulders

Exercises: Skull crushers, Seated dumbbell curls, Arnold press. same as above, 5 sets per exercise, following the 5% solution.

Day 4, Crunches

Day 5, rest.

Day 6, Reverse crunches and hanging crunches. *note* don't apply the 5% solution for abs, weight 30 seconds to 1 minute between sets, and perform 4 sets per exercise, reps are up to you.

Day 7, Repeat process over again

As for your diet, you have pretty much the exact body type as Smirk! So simply read the diet I had instructed for him in his post, and you will do the same!

As always, any questions feel free to get back to me by posting in this thread, good luck man!

- Jack Coxwell

ps. make sure you buy a bench with the extension on it for leg curls. With just a bench, dumbbells, and one barbell, you will be able to perform all of these exercises from home! Hell, that's all I use anyway.

VERY NICE!!!

I can't wait to get started. I looked at yours and you may think the difference is small... I think the change for 2 weeks is crazy!

I have a question before I go all at it.

Do you have a reccomendation for a weight set or company to buy from?
I'm looking around and theirs sooo many options. Maybe you could give some advice to help me find some good/inexpnsive ones.

Thanks again!

This is great!

Not sure what Jack will suggest, but I know Bowflex makes a "dial a weight" style dumbell that ranges from 7.5 lbs to 60 lbs for around $400 on Amazon. That should give you a HUGE variant in weight you can work with without having to buy a ton of different dumbells and cluttering up your place.

qixsilver, I dont know if you have tried those dumbells, but I have, and I really dont reccomend them. The weights are not firmly fixed to the bar, so it always feels a little ckanky, and since it is using the same set of weights so give you the different combinations, for some of of the lighter weights you end up with the weights being much farther away from your hand then necessary, giving the dumbell a weird feel. I personally think all of the boflex brand stuff is overpriced junk. For instance their new infomercial machine uses plates that have stuff that bend in them to create resistance. They keep saying how it was designed by nasa etc. THe reason it was designed by nasa is because there's no gravity in space, so they can use weights like on earth.

Jester,

I actually own a set of the Bowflex dumbbells, and I love em lol! I'm not sure if you had an experience with a bad set or what, but mine are rock solid as far as clankyness, and the distribution of weight on the bar seems negligible if at all noticeable to me. I'm used to a freeweight workout vs. machines, so that might be why it doesn't bother me?

As to the other Bowflex products? yeah, I'm not a fan of them. In their defense, I've not used them, but I have a hard time believing that they would maintain an accurate weight measure over time. I'd imagine that repeated bending would - over time - weaken the bars until what was labeled as 50 lbs was actually closer to 40 or 35. Additionally, I would imagine it's an inconsistent "50" from the get go, more like 30, increasing to 50 at the middle of the range of motion, then decreasing back down to 30 toward the end. As such, you'd miss a lot of the support muscles involved in a particular exercise, but since the dumbbells use weight plates, I see no problem with them.

I bought all my weight stuff from Wallmart! Well, most of it. Not all Wallmarts cary the 25 pound plates, so I had to get those elsewhere. But I got my bench from there 6 years ago for 49.99, then went to a weight store and bought the weights and barbbell. Come to think of it I even got my dumbbells from Wallmart. They're the kind of dumbbells where you can strip it down to the bar, and add what ever weight you like to 'em.

That is what I recommend anyhow. This workout program won't work with a bowflex. It's designed for free weights where you're purely lifting against gravity using stabilizer muscles and all.