Hello everyone,

Been lurking a bit around these parts and I finally want to chip in my experiences and results I gathered over less than a year.

First a little background about myself. Name's Peter, 28 years old from The Netherlands and prior to my current lifting activities I played soccer for over 10 years, went to the gym before without any goals / reason other than working out. Always been skinny, though I kid myself and called it athletic. My birthday past and I wanted to make a positive change, invest into something. I subscribed at a local gym, 25 Euros for 4 weeks, not a bad deal at all and actually one of the cheapest in the area (got around 5 gyms in my town).

As for cardio I play squash at the same gym + I run for around 4 hours a week, sometimes before but mostly after the workout.

I began lifting as much as I could, sometimes even through the soreness. I had a simple layout consisting of [Chest + Triceps] + [Back + Biceps] + [Shoulders + Legs], this has been working very well for me, as my muscles always get 2 days rest. After 3 months in, I read up on creatine and decided to use it for 2 months and split up the workout over 3 days; Monday, Wednesday, Friday. Results were had, gains were gained.

Now after some results and strength gains I am beginning my second usage of creatine and am hoping for the same I had before.

When I started, I weighed 143 Lbs (65kg) and I am currently 160Lbs (73kg). I am 1.86m long, blue eyes and a long neck.

My current program, I started with first of January consists of going to the gym 6 times a week, working out each muclegroup twice a week + doing enough cardio to keep in shape which is no problem.

My initial goal was to reach 75kg and see from there.

As for food and supplements, I don't take that much special. Now on the creatine again and just making sure to get as much calories in me as possible, mostly resulting into the occasional MacD, a kebab, frozen yoghurt, bacon. Just upping my eating pattern and quantity alot while keep on making sure to eat enough bread / a homecooked meal a day.

Current program:

Monday: Chest + Tri
Tuesday: Back + Bi
Wednesday: Shoulders + Legs
Thursday: Chest + Tri
Friday: Back + Bi
Saturday: Shoulders + Legs

I was wondering if I should go all out on each day or alternate between going 100% for the first 3 days and going xx% on the other 3 days. The recovery amount of 2 days seems enough with the added creatine, to go all out on each day.

Please share your opinion on my workout / supplements / diet.

Big post

hi,

you've said nothing about how hard you lift.
uf you want strenght and mass, go lower reps.
though lower reps must be in combination with 80%+ exhaustion.

if you lift 60 kg 6 times and feel you can handle 7-8 reps increase the weight.
now, the actual weight is irrelevant. what is dececive is how exhausted you get after each set.

i know this is the single most important point people fuck uo at.

you cant have the same concentration as lifting at lower % but it is crucial you still keep a good form.

dedicate a day to legs

I go 100% everytime, to the limit. Main goal is putting on muscle mass, strength does not matter. I continue until I break form, be it 5 times or 10 times or somewhere in between.



A complete day? I squash 3 times a week, having a massive hamstring / butt workout, I complement that with squats and calf raises on leg day. How should I incorporate shoulders into my program? Add them onto my Chest + Tri day, and if I do, wouldn't that be overkill to train 3 muscle groups on one day? Love to hear from you.

dont listen to him lol

What do you mean exhausted? I've found when I'm doing ...say bench...after a few sets I start to feel fatigued and can't lift it any more, but I'm not tired

do chest back tricep and anterior delts all within 1 hour for secret chinese scientist theory, gain 12 lbs lean muscle in 1 week.

I will take your advice into consideration. Thank you for taking the time to answer my question.

I need to lay low because of the warn

you'd come to me at the gym, shake my hand and say: bro, you're maxing that fucking machine? what are you on? like all the other little street kids do.



I mean what you mean by fatigued.



Then just keep doing what you do and you'll reach your go in no time.


Also, require people to post pics before they give advice.