[LT2004ever]

Hey guys, im sorry of this is a repost, or anything like that, but i dont search, unless its car related.... srry

but yea, imma buckle down and start this

Day 1: CHEST/TRICEPS

5 sets of Push Ups. Do as many as you can do. Make sure you go slow with them.

3 sets Incline Push Ups. (put your feet on a chair and do a normal push up.)

5 sets of Close Grip Push Ups. (put hands together and do a normal push up.)

3 sets of Dips as many reps you can do. Use two chairs or tables.

Triceps Dips (OPTIONAL) Get 2 chairs and sit on one chair and then put your feet on the other chair. Then lower yourself down so you can dip down with your arms.

Day 2: LEGS

5 sets of wall squats (lay against the wall, put your feet out so when you squat down you knees do not go over your toes. Now squat down to about level, then hold that position for 5 seconds and then press up. Make sure your back is against the wall totally.)

5 sets of One Legged Squats (squat down on one leg while holding onto the wall.**these are very hard if you cannot do them then try Sissy squats. Sissy Squats =hold on to the wall, lean back and squat down.

5 sets of Lunges as many as you can do for 3 sets.

Calve Raises 5 sets (just get a board and do them with one foot at a time)

Day 3: Off

Day 4: BACK/BICEPS

Find a place to do pull us on or make a pull up bar. Do 5 sets to the front of as many reps as you can do to the front over hand grip.

Underhand pull ups 5 sets of what ever you can do.

If you do not have any weights you can use 5 gallon white buckets full of water or dirt for dumbbell curls. Don’t tell me you can’t find a bucket!!! Go to a paint store. Do 5 sets of 10-12 reps.

Bucket shrugs. Fill 5 gallon buckets up with water and shrug with them.

Day 5: SHOULDERS

Military presses (How to do them. Okay take your buckets and then tie a rope on them and then attach a handle on them (make a handle out of PVC pipe). Make sure you have at least 2 feet of slack. Now, press up with the handles. Have the rope in front of your arms. Do 5 sets till failure. You can use sand bags too for this. That is what I used.

Side laterals use the rope with the buckets and take some weight out of them. 5 sets till failure.

Day 6: Off

[robbclark1]

What are your goals?
What is your diet like?
Where is the cardio?

[civic01vtec]

I like it. Way to utilize way you got. But like Rob said, what is your main goal. If you want size, you won't get it with that workout.

[LT2004ever]

no im not looking for size, i just want to tone myself up a but.

As for cardio, i run everyday so i didnt put that in there, sorry about not stating that.

And diet, im still readin around to find a well balanced diet plan

[civic01vtec]

I am not too critical about my diet. I just stay away from the junk and when I do eat, I just don't overdue it. I drink lots and lots of water. Sometimes I will cheat and eat some junk or drink soda. Once in awhile won't hurt, it is when you do it everyday that kills you.

[blouisgod]

Looks okay to keep you in good shape. Youll lean out with it and running which maybe is what you are looking for.

[robbclark1]

Like what was said, that plan will keep you toned but you won't gain much mass from it. Overall it will burn calories and keep you fit.

[LT2004ever]

ok cool, well then thats what my goal would be. Like well say i would want to build mass, what would i have to change up?

[civic01vtec]

To gain mass, you need to lift more weight for less reps (4-6). Squats and deadlifts will make you grow. Also, eating enough of the proper foods will help too.

[LT2004ever]

hmm.... so you know why is that? like y do you gain mass by more weight, and less reps?

[blouisgod]

Originally Posted by LT2004ever

hmm.... so you know why is that? like y do you gain mass by more weight, and less reps?

I think* that higher weight and less reps is supposed to create a nueromuscluar response and essentially trigger your nervous system to create more muscle to accomodate those high weight stresses. Thats just shit Ive read. You can gain size at home, you just have to use your body weight and added weight, like weighted dips, pullups, pushups, etc.

[robbclark1]

Muscle, like bone, rebuilds itself. The more you add microtears, the more it builds up.

Did you ever watch an old martial arts movie where they kick a tree or a pole? They essentially are creating microtears in their bones which will build back stronger. The same thing with muscle. The more weight you lift, the more tears it makes. If you have a good diet, the muscle will rebuild stronger. It also depends on genetics.

[LT2004ever]

Originally Posted by blouisgod

I think* that higher weight and less reps is supposed to create a nueromuscluar response and essentially trigger your nervous system to create more muscle to accomodate those high weight stresses. Thats just shit Ive read. You can gain size at home, you just have to use your body weight and added weight, like weighted dips, pullups, pushups, etc.

u say using my body weight, and added weight, so just add some weights to the plan i already posted?

Originally Posted by robbclark1

Muscle, like bone, rebuilds itself. The more you add microtears, the more it builds up.

Did you ever watch an old martial arts movie where they kick a tree or a pole? They essentially are creating microtears in their bones which will build back stronger. The same thing with muscle. The more weight you lift, the more tears it makes. If you have a good diet, the muscle will rebuild stronger. It also depends on genetics.

And i see what you are talking about now. That makes sense, and im guessing its more weight but less reps, so you dont injure yourself right?

[civic01vtec]

When I said less reps, I meant that the fact that you are lifting more weight, you can't do as many reps as you would with lesser weight. You should do every set to failure to ensure that you are making gains. To gain mass, you should pic a weight that you can do for 4-6 reps to failure.

[robbclark1]

Originally Posted by civic01vtec

When I said less reps, I meant that the fact that you are lifting more weight, you can't do as many reps as you would with lesser weight. You should do every set to failure to ensure that you are making gains. To gain mass, you should pic a weight that you can do for 4-6 reps to failure.

agreed.

low reps, high weight to failure = more microtears = more building back up = more mass/strength

high reps, low weight to failure = training for endurance

It is part of training fast twitch vs. slow twitch muscles.