It varies person to person.....just give a shot and see what happens. Surgery is usually the only way to get rid of it completely.

Hey man I was wondering if you could help me out a bit.

I currently work out 5-6 times a week for 1.5-2 hours a day.

My current work outs include

Day 1: Chest / Tris
Day 2: Bis/Back
Day 3: Legs / Abs
Day 4: Shoulders / Cardio
Day 5: Rest

I also try to work in 10-15 minutes of cardio after most workouts.

Then continue that again

I typically repeat that working in different exercises to keep myself from plateauing.

I usually eat at least 5-6 meals a day including mostly chicken/tuna fish, fruits, nuts, and whey protein before/after gym.

I will take 2 multi-vitamins a day, 1g of Vitamin C, Vitamin b complex, vitamin b12, 2x pills of fish oil, and 2x pills of calcium/magnesium/zinc.

I also take Creatine before the gym as well as Assault for a prework out.

I am 170lbs and 5'10". My main goal is to get more size on my body but I have a pretty lean build and its been difficult gaining much size even though I am getting stronger at the gym..

I was wondering if you could give me any advice as far as getting bigger a bit faster. Right now I may gain a pound a week.. which isn't bad, but I was wondering if there is anything I can improve on?

Thanks man!

As long as your diet is in order....I'd recommend hypertrophy at this point to build more SIZE/VOLUME to go along with the strength gains:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


also refer here for more info on the bulking cycle:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396548696
Bulking Diet, workout, and supplement guide

Whats your opinion on my current workout program? Just trying to lean up a little while maintaining muscle mass.


Chest-Bi’s-Legs Day
-Flat bench 5 sets 5-6 reps
-Squat 4 sets 6 reps
-Incline Bench (Dumbbells) – 6 reps, rest 15 sec, 4-6 reps, rest 1 minute, repeat this 2 more times, the weight should be just heavy enough to barely be able to do all the reps
-Seated Incline Dumbbell Curls 3 sets 8-10 reps/arm
-Calf Raises ( 3 sets, 8-10 reps)
-Abs (Usually just mix it up with weighted sit ups, planks, side planks, leg raises, side crunches, flutter kicks, weighted dumbbell side bends)
-Decline Bench (Dumbbell or Barbell, really just your preference) same as incline
-Preacher curls or straight bar curls, standing bicep curls with dumbbells and different grips on the dumbbells (usually 8-10 reps, 3-4 sets)
-Cable chest press 6-8 reps 3 sets with push-ups in-between sets (as many as you can do)
-Forearm curls

Back-Tri-Shoulder
-Pull ups – You can either do weighted or unweighted, 3 sets 10 reps if unweighted, 3 sets 6-8 reps if weighted
-Seated Dumbbell shoulder press – same as incline bench
-Dips same as pull ups, number of reps really depend on what you can do, just like the pullups kind of self-paced
-Lat pull down, same as shoulder press
-Dumbbell Shrugs 8-12 reps, lateral raises 6-8 reps, front raises 6-8 reps for 3 sets
-Abs – just alternate between whatever abs exercises you want
-Deadlift – 4 sets 6-8 reps
-Tricep extensions ezcurl bar
-HammerJammer or bent over rows or seated cable rows– 4 sets 6-8 reps
-Standing shoulder press 3 sets 6-8 reps
-Standing tricep cable extension
-Bent over db flys

Usually do Day 1: Chest-Bi-Legs /// Day 2: Back-Tri-Shoulders + Cardio /// Day 3: Lift Rest Day + Cardio and just repeat it

This post was edited by lopelurag on Jul 5 2012 08:53pm

I don't think you have enough legs there. Just doing 7 sets of legs every 3 days is not going to cut it. Secondly, Why are you trying to fit so much in per day? You would be better suited focusing on 2 muscle groups, rather than 3, and doing 3 days on, 1 day off, and repeat. This would enable you to do 5-6 exercises per muscle group, instead of just 2-3.

So what just split it up with chest/bi, shoulder/legs, back/bi, rest?

I don't focus on legs as much b/c I used to play sports year round and couldn't take lifting legs and practice.

Got a shoulders/legs workout?

Hey man, I was wondering if you could help me make a schedule to bulk me up a bit.

I used to weight 88Kilos and I was 1meter 84, but I followed a diet and lost 14 kilo's.
Now that i lost alot of body fat, i still haven't got the best shape (aka belly etc) and I guess that's because my muscles aren't in the right shape yet.

So basicly, could you help me out on some easy excercises to do OUTSIDE of the gym (gym is a bit to expensive atm)

Some details about me: 17 years old, 1m84 (not sure how much this is in inches, I think 6'2"?), 74 kilos is my weight.

I'm also planning to start football again (playing as a centre back) so I need to be strong on me feet.

Thanks in advance!

Exactly....chest/bis, back/tris, shoulders/legs.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

Hey there.

Here's a list of bodyweight exercises you can do::

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

Hey raynor i have a question about the 5x5 you posted. Ok for example this is what you posted for shoulder day,

Day 4 (Thursday) - Shoulders
• Military Press - 5 sets of 5 reps
• Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
• Dumbbell Shoulder Presses - 5 sets of 5 reps
• Dumbbell Front Raises - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Im just wondering like db shrugs, are we doing the 60% 70% 85% 85% 90% layout?

Because that seems kinda wierd to be shrugging 30 pounds?

What i did on that day could you tell me what i did wrong or its fine?

Standing OPH/Military
70x5
80x5
100x5
100x5
95x5

DB Shoulder press
35x5
40x5
45x5
45x5
50x5

plate front raises
35x10
35x10
35x10
35x10
35x10

Rev cable flies ( not exactly sure the correct name, they are done on the adj cables and you basically put them shoulder level and you use one are and do a reverse fly to work the rear delts)
10kgx10
15kgx10
17.5kgx10
20kgx10

lat side raises
30x10
30x10
30x10
30x10

db shrugs
60x10
60x10
60x10
60x10
60x10

Also my brother just started working out this week with me and hes a really skinny guy and still young (17). So he benched 65 for the first time 2 days ago. And other weights not so high in weight. I dont think the 5x5 will work for him any suggestions on a program he should be doing while im at the gym with him?