SRL Archive - Blogs and Writing

Here is a workout schedule I personally follow, I used this as my template: http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html

I changed up some things for my own needs
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What will happen if you follow this workout schedule for 12 weeks?
A) You will pack on muscle in all the key areas, and it will be evenly spread

How long till I am "jacked"
A) Calm down there tiger, it will take many months before you see MASSIVE change. You will see small changes though within 2-3 weeks!

How much should I eat
A) I will post another guide sometime for this, basically the jist is eat more than your body needs but not that much more that you gain massive amounts of fat.

Rep range?
6-15 is hypertrophy which means growth!
1-6 is strength, but don't expect to get very large.
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MONDAY

Dumbbell Shoulder Press
Dumbbell Lateral Raise
Dumbbell Reverse Fly
Dumbbell Shrugs

Dips
Triceps Push down
One Arm Cable Extension
One Arm Dumbbell Extension

TUESDAY
Wide Grip Pull Up
Close Grip Pull Down
One Arm Dumbbell Row
T-BAR Row

THURSDAY
Dumbbell Bench Press
Incline Dumbbell Bench Press
Incline Dumbbell Flys
Cable Crossovers

Incline Dumbbell Curl
Concentration Dumbbell Curl
Preacher Curl
Standing Hammer Curl (But using this guys method: http://www.youtube.com/watch?v=LKoTbVsDRrY)

FRIDAY

Squat
Leg Press
Leg Extension

Seated Calf Raise
Standing Calf Raise
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4 Days, you can do this…

Going to add that I do slow cardio for 20 minutes daily as well.

Have any before/after pics you might be able to share? Or any progression ones. Would be nice to see what you went from in the beginning.

From: Neznam
Have any before/after pics you might be able to share? Or any progression ones. Would be nice to see what you went from in the beginning.

Uhhh my diet has been rather shitty but, here sorry.. I lack better pictures these are just random pics I had to crop myself out of.. not really a good guide to how much size I gained at all lol

Sorry.. I had to remove all the random heads of people in these pics.. so there might be large portions of my body missing
About a week before school started
(Like a month ago, I gained some fat since… schools tough ;p)

(im not flexing in either picture)

How long till you're "jacked"? :p

Looks like a demanding workout man! Good job with the scheduling though, that should help :)

Nice work. The last picture looks good.
I actually started working out yesterday. I've finally gained the mass needed to turn into some lean muscle. I'm about 185pounds. Not looking to get "jacked" just lean fit. I don't like the jacked look, personally, and I'm pretty excited to see the results in about a month or two. Will take pics to show progress.

Ah then you are looking to lose fat I suppose?

Rep range?
6-15 is hypertrophy which means growth!
1-6 is strength, but don't expect to get very large.

So does this mean the extra reps don't make you any stronger, your muscles just get larger?

From: BMWxi
So does this mean the extra reps don't make you any stronger, your muscles just get larger?

They do get stronger, but no where as efficiently as if you did really low reps but high weight (would be overloaded much quicker)