This forum and thread does not condone the use of illegal products - ephedra is currently illegal in the U.S.

sorry.

See my above post. sorry.

For a 4-day-3-off upper and lower split - you will see results mostly in the way of muscle maintenance and a very slow but clean muscular bulk. This plan is not advised for people looking to make very large gains or to do a rapid and efficient cut. This is the "moderate" approach.

Monday - Upper Body - Bench Press (5 sets of 6-8 reps, heavy weight), Incline DB Flies (5 sets of 8-12 reps medium/heavy weight), Seated Military Press (5 sets of 6-8 reps, heavy weight), Front/Lat DB Raises (alternate 2 sets of each, medium/heavy weight until failure), DB Shoulder Shrugs (4 sets as heavy as possible for at least 8 reps), Lat Pulldowns (wide grip, heavy as possible for 8-12 reps 5 sets), Bent over BB rows (5 sets of 8-12 reps heavy weight), Standing Olympic Bar Curls (5 sets 8-12 reps heavy), Close-Grip Dips (5 sets 8-12 reps heavy).

Tuesday - Lower Body - Squats (5 sets of 6-8 reps, heavy weight), Leg Press (5 sets of 8-12 reps medium/heavy weight), Leg Extensions (4 sets of 8-12 reps medium/heavy weight), laying leg curls (4 sets of 8-12 reps medium/heavy weight), Standing calf raises ( 5 sets of 8-12 reps medium/heavy weight), seated or donkey calf raises ( 5 sets of 8-12 reps heavy weight), DB Lunges (at least 10 reps with each leg so 20 reps per set for a total of 5 sets with medium weight and good form).

Weds - Upper Body - Repeat Day 1

Thurs - Lower Body - Repeat Day 2

Fri - OFF (but cardio/swimming allowed)

Sat - OFF (but cardio/swimming allowed)

Sun - OFF (but cardio/swimming allowed)

i thought it depended on what state you lived in but okay nvm.. ill give it a shot anyways.

what are some good workouts for lower chest? my upper chest has become pretty thick but i want that round shape at the bottom maybe when i start ephedra itll lower body fat and ill be able too see them

For lower chest try the following:

Decline Bench Press
Decline Dumbbell Press
Decline Dumbbell Flies
Low Cable Crossovers
Dumbbell Pullovers

hmm 20 sets in total. this is gonna be fun thanks

should i go to failure on any sets? if so when should i start? and how many sets should achieve failure?

is slow negative + failure a good idea? i tried them on skull crushers for the last 3 sets and now my triceps are so sore

Failure is only necessary on supporting exercises (such as curls or pulldowns, etc - not deadlifts, bench press, sqats, etc)

TO fail, just do the first few sets with 6-12 reps, on the last 2 sets, go a bit heavier and go until your muscles literally fail...do a few half reps if possible at the end.

Slow negatives till failure is good also as a grand finale for certain exercises such as skullcrushers and curls

hmm..well..right now im a full body routine 3x a week..

i want to get stronger..and i heard that there is a routine for strength that might be better than fullbody..like an upper / lower routine..is there a more advanced lower/upper routine?

another question also..what's a good way to work on pull ups/chin ups?

Hey man,

I tested myself today at the completion of my fourth day on keto. I tested between the 2nd and 3rd stage out of 5. Obviously I get into keto quickly but if I am achieving ketosis so fast how long should I allow myself to be in that stage of Keto before carbing up etc.

Secondly, any drinks other than water that have no citric acid in them? I'm really sensative to it :(.

Thanks again!

Hi Raynor,

what's the best split when trying to build as much lean mass as possible?

This post was edited by dgkblack on Aug 6 2011 10:56pm