mind giving me a back routine?

i workout at home so what ive got is

dumbbells
barbell
pull up bar


ive tried doing pull ups for 2-3 months now and i havent progressed at all with them. although ive gained 30 lbs during those 3 months so maybe thats why? i actually got worse with them

been focusing with dumbbell rows but im stuck at 75lb x5 reps for a month and cant get past that. i just do barbell and dumbbells rows, made decent prgoress with them for the first 2 months, but yeah, not getting much better now so i think i need a routine that i can stick with.

but i dont do barbell rows very much... plus im not sure if im doing it right. i could probably get decent progress if i improve my form and add weight each week to that i guess

some people are very caffeine resistant...have you been drinking 20-25 oz of water with the jet fuel?

OK -

Continue your normal workout routine as usual (except on the legs days, 2 & 6 - those are legs only) and just add the vertical jumps to the days that you have them.


Day 1 - Vertical Jumps with added weight 5 sets of failure reps (follow directions in the plan that you have the link to)
Day 2 - Calf Raises, Squats, Leg Presses, Lunges (this day you will JUST be doing legs - no other workout) - (perform these exercises as illustrated in the previous plan, explosive up, slow down)
Day 3 - Repeat day 1
Day 4 - NO LEGS (rest)
Day 5 - Repeat day 1
Day 6 - Repeat day 2
Day 7 - NO LEGS (rest)

edit: the lighter you are, assuming you have the same or greater leg strength, will increase your vertical. Thus why you will be training with ADDED weight for the vertical.

This post was edited by SKCRaynor on Jun 7 2011 11:54am

Hey there.

Unless you are a pure MESOMORPH (very rare), this is not possible without steroids.

The reason for this is because in order for the body to be in an anabolic environment requires a calorie surplus and focus on preventing catabolism at all costs.

Several things cause or accelerate catabolism: Fasting, lack of nutrition, overtraining, lack of sleep, and cardio.


The bulk is very basic, you gain as much mass as possible, but also gain SOME fat.
The cut is preserving as much muscle mass as possible and then losing that fat. (CKD works best here)

if you choose to do the "moderate" approach and just steadily gain a little bit of mass without gaining fat, you are working much harder for a less efficient outcome. The person who bulks for 8 months, cuts for 3, and maintains for 1 will be much bigger, stronger, and shredded as a result than the person who does 12 months of straight moderation.

It all depends what you want in life...but for maximum muscular results - the bulk and cut is by far the most efficient natural way to go about it.

Hello,

Do NOT answer questions or offer advice in this thread.

This sticky is ONLY for myself and 7ds to answer people's questions.

Other people are not permitted to answer questions here in order to avoid confusion, prevent bad/conflicting advice, and ensure that every person is helped cleanly, efficiently, and without incident.

So please let this serve as a warning. I assure you that it is nothing personal.

Thank you for your cooperation, please feel free to ASK any questions you may have - you are more than welcome to do so =)

Hey there.

here is my hypertrophy plan for home equipment

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy 3-on-1-off home equipment


However, the reason your pullups have gotten more difficult is BECAUSE of the extra 30 lbs. Gaining that 30 lbs makes your pullups 30 lbs heavier lol...and thus more difficult to perform. The heavier you are, the more difficult bodyweight exercises are to perform.

Anyway, follow my plan for 12 weeks and you should gain considerable strength. As far as pullups themselves go, you might want to take a break from them and come back to it...say about 2 weeks.

This post was edited by SKCRaynor on Jun 7 2011 12:06pm

Hey raynor are bamboo shoots excellent source of phytochemicals and fiber? what benefits you know of?

I love bamboo shoots to death lol.

Hey there.

They are pretty low in carbs, they have a small amount of fiber, and some phytochemicals...but overall not very good compared to other veggies....ALTHOUGH there is nothing wrong with it, so you can enjoy it =)

Looking for a good lean bulk diet breakdown
carbs/fat/pro/etc
6'3 195 as of current.

Also, Should I be doing cardio as I wanna lean bulk

thanks

so what are they made of mainly then? if little fiber and little carb