12 Week Program - Q&A

**Peaked_18** · 08-10-2005, 02:41 PM

Week Program
Jeff Costas

I was thinking about helping some guys out by making a Program you can follow that will help you out to gain mass. I have put together a few thoughts of mine to build some muscles for the guys that need it. It will be sort of a customized Program to the person who does it. I will talk to some guys about stats, weak points, etc etc to help target what you need improvements on. All you need to do is PM me telling me what your stats are: weight, height, LBM, BMR, body fat percent, and body type. This way I can help customize the diet, and training to you as best as possible.

Trainer sheet
Weight:
Height:
Body fat %:
BMR (Calorie Calculator):
LBM: Body fat percent divided by 100 times your weight, minus your weight
Body type:
Experience:
__________________________________________________ _____________________

Training...
The training routine can be tweaked a little bit to fit the person. The routine is a basic 4-day split, has some advanced and basic techniques you can use. The exercises are 75% compound and 25% isolation movements. You WILL be lifting heavy in this Program, nothing is going to be light, training to failure with some heavy weights with lower rep ranges. Depending on the person it will be different, whether it's lower volume, higher volume etc etc.

The Routine
Monday
Chest - Incline Press (Reps = 10, 8, 6, 4)
Biceps - Barbell Curls (Reps = 10, 8, 6, 4)
Thickness - Dead Lifts (Reps = 10, 8, 6, 4)
Width - Lat Pulldown (Reps = 10, 8, 6, 4)
Calves - Standing Calf Raises (Reps = 12)

Tuesday
Hamstrings - Stiff Leg Dead Lifts (Reps = 10, 8, 6, 4)
Quadriceps - Squats (Reps = 10, 8, 6, 4)
Shoulders - Front Press (Reps = 10, 8, 6, 4)
Triceps - French Press (Reps = 10, 8, 6, 4)

Wednesday - Rest

Thursday
Chest - Flat Dumbbell Press (Reps = 10, 8, 6, 4)
Biceps - Dumbbell Curls (Reps = 10, 8, 6, 4)
Thickness - Barbell Rows (Reps = 10, 8, 6, 4)
Width - Pull-ups (Reps = 10, 8, 6, 4)
Calves - Calf Press (Reps = 12)

Friday
Hamstrings - Ham Press (Reps = 10, 8, 6, 4)
Quadriceps - Hack Squats or Leg Presses (Reps = 10, 8, 6, 4)
Shoulders - Back Press (Reps = 10, 8, 6, 4)
Triceps - Close-Grip Press (Reps = 10, 8, 6, 4)

Saturday - Rest
Sunday - Rest
__________________________________________________ _____________________

Diet...
I am a believer in a few things about Diet. I have seen great results from high protein, moderate carbohydrates, and moderate healthy fats. I suggest using 2 grams protein per lb. of body weight for the minimal. Make sure to consume at least 2 gallons of water with this and intake more fiber then normal to prevent any kidney damage. For the healthy fats, intake essential fatty acids (EFA) like flax, fish, and borage oils for a good source of omega fatty acids. Another good fat source is olive oil, extra virgin olive oil has 14 grams of mono unsaturated fats per table spoon. That is an easy way to get in fats and plus added health benefits. If your maintaining, I would cut carbs after 7PM and only come in from trace amounts from vegetables. This prevents any glycogen build up, then do morning cardio on an empty stomach for 40 minutes 1-3 times a week to help maintain body fat percents.

I suggest eating 6-8 meals a day spread out 2-2.5 hours away from each other.
Use protein shakes as a protein source, but not your main source. Make it 35/65 - powder/whole food.

Good foods...
Chicken
Beef (rinsed of fat)
Turkey
Egg whites
Milk (skim)
Rice
Rolled Oats
Potatoes
Nuts
EFA's
Extra virgin olive oil
__________________________________________________ _____________________

Supplements....
Most people don't like to take a lot of supplements, some do. I suggest you stick to the basics, unless you take something other then listed tell me what you taking. Depending on experience levels, I doubt a newbie Bodybuilder would use Creatine right off the bat. It will depend on what they want to take and what they need to take.

The Supplements
Protein Powder
Creatine
Glutamine
Nitric Oxide
Amino Acids
Fat burners
Vitamins

Note: I do not suggest all of these supplements to take. This is a list of supplements depending on your experience level what I recommend taking when doing this Program.

If you have any questions about the Program, PM me or I will have a thread in the boards about it were you can ask the questions. If you are going to try this Program, please do exactly what it says to do and keep a Journal about your experience with it. This will prove how well this Program can help you out.

**Peaked_18** · 08-10-2005, 02:43 PM

Point of Thread

If anyone is to try this Program, and have questions I can answer them here. That way everyone who has the same questions see's the answer.

Dan · 08-10-2005, 02:44 PM

Is that your actual routine?

**Peaked_18** · 08-10-2005, 02:45 PM

Quote:

Originally Posted by Dan

Is that your actual routine?

It's the basic starting routine. It will change for different people.

**Peaked_18** · 08-10-2005, 04:54 PM

Anyone want to try it out?

I'll try and see what BB.com will give me.

Master Of Puppets · 08-10-2005, 04:57 PM

Would you reccomend this program for n00bs like me?

MOP

**Peaked_18** · 08-10-2005, 05:14 PM

Quote:

Originally Posted by Master Of Puppets

Would you reccomend this program for n00bs like me?

MOP

You should have enough experience. I would recommend it for anyone new to Bodybuilding. We just might have to tweak it for newer guys.

If you want to try it, great!

Master Of Puppets · 08-10-2005, 05:19 PM

Quote:

Originally Posted by Peaked_18

You should have enough experience. I would recommend it for anyone new to Bodybuilding. We just might have to tweak it for newer guys.

If you want to try it, great!

I might take a poke at it. :stickpoke :bigthumbu

MOP

**Sholiz** · 08-10-2005, 05:31 PM

I'd try this if I was to be around for 12 weeks! LOL.

Looks solid Peaked, good work.

**Peaked_18** · 08-10-2005, 05:34 PM

Thank you guys!

MOP if you want to try it, just contact me.

Dan · 08-10-2005, 06:06 PM

Quote:

Originally Posted by Peaked_18

Anyone want to try it out?

I'll try and see what BB.com will give me.

Another Ban?

4 days would be a bit tough for me and 4 days tends to overtrain me in a hurry. Got something for 3 days?

vanwilder · 08-10-2005, 06:15 PM

hey, i noticed you had biceps before back... i dont know if you meant to do that, but you may want to change it if you didnt

i like how your one of hte only people in this world to hit chest and back 2x a week as well.

i hope you dont mind criticism, but why are you pyramiding. your already warmed up, just go ahead and do your heavy sets after your initial warm up. especially if you are wanting to get bigger.

just my 2 cents

GameDayDog · 08-10-2005, 10:27 PM

Yeah.. I'm an anti-pyramider myself...

With my routine... my heaviest compound movement usually comes fyrst in my routine... I'll only do 2 warmup sets for that exercyse and then I'll do my 3 heavy sets... For the next exercyse, I go heavy as possible for 3 sets of 8... then continue to the next exercyse... because everythyng I'm going to work that day has already been warmed up...

Plus, as an added bonus, I can concentrate on resting between sets, instead of running around the gym trying to fynd plate to use..

Peace..~G
Die-Hard - 3 sets of 8 - Enthusiast

**Peaked_18** · 08-11-2005, 01:29 AM

You DO NOT have to do the exercises in that order, order them the way you want.

Dan - This is sort of low volume, but I think I could hook you up with a 3-day split, but maybe hard...

GDD - When you get into the flow of lifting heavier you start to build up so you can start with 10 reps easy or even 6 reps if you Powerlift. If you need the warm up sets, take them, do the working sets though. Rest is very important, rest around 3-5 minutes between sets.

vanwilder · 08-11-2005, 02:55 AM

yeah ok that makes more sense, i was like why the hell are you doing arms before back

Dan · 08-11-2005, 08:20 PM

Quote:

Originally Posted by Peaked_18

You DO NOT have to do the exercises in that order, order them the way you want.

Dan - This is sort of low volume, but I think I could hook you up with a 3-day split, but maybe hard...

GDD - When you get into the flow of lifting heavier you start to build up so you can start with 10 reps easy or even 6 reps if you Powerlift. If you need the warm up sets, take them, do the working sets though. Rest is very important, rest around 3-5 minutes between sets.

It is not the volume it is the time in the gym.... I am working 70 hours a week. I'll get it no worries man.... I need to post up some stuff anyway for me sup testing.

08-10-2005, 02:41 PM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	12 Week Program - Q&A Week Program Jeff Costas I was thinking about helping some guys out by making a Program you can follow that will help you out to gain mass. I have put together a few thoughts of mine to build some muscles for the guys that need it. It will be sort of a customized Program to the person who does it. I will talk to some guys about stats, weak points, etc etc to help target what you need improvements on. All you need to do is PM me telling me what your stats are: weight, height, LBM, BMR, body fat percent, and body type. This way I can help customize the diet, and training to you as best as possible. Trainer sheet Weight: Height: Body fat %: BMR (Calorie Calculator): LBM: Body fat percent divided by 100 times your weight, minus your weight Body type: Experience: __________________________________________________ _____________________ Training... The training routine can be tweaked a little bit to fit the person. The routine is a basic 4-day split, has some advanced and basic techniques you can use. The exercises are 75% compound and 25% isolation movements. You WILL be lifting heavy in this Program, nothing is going to be light, training to failure with some heavy weights with lower rep ranges. Depending on the person it will be different, whether it's lower volume, higher volume etc etc. The Routine Monday Chest - Incline Press (Reps = 10, 8, 6, 4) Biceps - Barbell Curls (Reps = 10, 8, 6, 4) Thickness - Dead Lifts (Reps = 10, 8, 6, 4) Width - Lat Pulldown (Reps = 10, 8, 6, 4) Calves - Standing Calf Raises (Reps = 12) Tuesday Hamstrings - Stiff Leg Dead Lifts (Reps = 10, 8, 6, 4) Quadriceps - Squats (Reps = 10, 8, 6, 4) Shoulders - Front Press (Reps = 10, 8, 6, 4) Triceps - French Press (Reps = 10, 8, 6, 4) Wednesday - Rest Thursday Chest - Flat Dumbbell Press (Reps = 10, 8, 6, 4) Biceps - Dumbbell Curls (Reps = 10, 8, 6, 4) Thickness - Barbell Rows (Reps = 10, 8, 6, 4) Width - Pull-ups (Reps = 10, 8, 6, 4) Calves - Calf Press (Reps = 12) Friday Hamstrings - Ham Press (Reps = 10, 8, 6, 4) Quadriceps - Hack Squats or Leg Presses (Reps = 10, 8, 6, 4) Shoulders - Back Press (Reps = 10, 8, 6, 4) Triceps - Close-Grip Press (Reps = 10, 8, 6, 4) Saturday - Rest Sunday - Rest __________________________________________________ _____________________ Diet... I am a believer in a few things about Diet. I have seen great results from high protein, moderate carbohydrates, and moderate healthy fats. I suggest using 2 grams protein per lb. of body weight for the minimal. Make sure to consume at least 2 gallons of water with this and intake more fiber then normal to prevent any kidney damage. For the healthy fats, intake essential fatty acids (EFA) like flax, fish, and borage oils for a good source of omega fatty acids. Another good fat source is olive oil, extra virgin olive oil has 14 grams of mono unsaturated fats per table spoon. That is an easy way to get in fats and plus added health benefits. If your maintaining, I would cut carbs after 7PM and only come in from trace amounts from vegetables. This prevents any glycogen build up, then do morning cardio on an empty stomach for 40 minutes 1-3 times a week to help maintain body fat percents. I suggest eating 6-8 meals a day spread out 2-2.5 hours away from each other. Use protein shakes as a protein source, but not your main source. Make it 35/65 - powder/whole food. Good foods... Chicken Beef (rinsed of fat) Turkey Egg whites Milk (skim) Rice Rolled Oats Potatoes Nuts EFA's Extra virgin olive oil __________________________________________________ _____________________ Supplements.... Most people don't like to take a lot of supplements, some do. I suggest you stick to the basics, unless you take something other then listed tell me what you taking. Depending on experience levels, I doubt a newbie Bodybuilder would use Creatine right off the bat. It will depend on what they want to take and what they need to take. The Supplements Protein Powder Creatine Glutamine Nitric Oxide Amino Acids Fat burners Vitamins Note: I do not suggest all of these supplements to take. This is a list of supplements depending on your experience level what I recommend taking when doing this Program. If you have any questions about the Program, PM me or I will have a thread in the boards about it were you can ask the questions. If you are going to try this Program, please do exactly what it says to do and keep a Journal about your experience with it. This will prove how well this Program can help you out.

08-10-2005, 02:44 PM	#3
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Is that your actual routine? __________________ Got an issue send a PM ... to anyone but me

08-10-2005, 04:57 PM	#6
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,014 Recipes: 0 Rep Power: 47	Would you reccomend this program for n00bs like me? MOP __________________

08-10-2005, 05:31 PM	#9
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	I'd try this if I was to be around for 12 weeks! LOL. Looks solid Peaked, good work. __________________ You hear me before you see me, I got King Kong in the trunk

08-10-2005, 06:15 PM	#12
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	hey, i noticed you had biceps before back... i dont know if you meant to do that, but you may want to change it if you didnt i like how your one of hte only people in this world to hit chest and back 2x a week as well. i hope you dont mind criticism, but why are you pyramiding. your already warmed up, just go ahead and do your heavy sets after your initial warm up. especially if you are wanting to get bigger. just my 2 cents __________________ me > yourmom

08-10-2005, 02:43 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Point of Thread If anyone is to try this Program, and have questions I can answer them here. That way everyone who has the same questions see's the answer.

08-10-2005, 04:54 PM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Anyone want to try it out? I'll try and see what BB.com will give me.

08-10-2005, 05:34 PM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Thank you guys! MOP if you want to try it, just contact me.

08-10-2005, 10:27 PM	#13
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Anti-Pyramiding... Yeah.. I'm an anti-pyramider myself... With my routine... my heaviest compound movement usually comes fyrst in my routine... I'll only do 2 warmup sets for that exercyse and then I'll do my 3 heavy sets... For the next exercyse, I go heavy as possible for 3 sets of 8... then continue to the next exercyse... because everythyng I'm going to work that day has already been warmed up... Plus, as an added bonus, I can concentrate on resting between sets, instead of running around the gym trying to fynd plate to use.. Peace..~G Die-Hard - 3 sets of 8 - Enthusiast __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-11-2005, 01:29 AM	#14
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	You DO NOT have to do the exercises in that order, order them the way you want. Dan - This is sort of low volume, but I think I could hook you up with a 3-day split, but maybe hard... GDD - When you get into the flow of lifting heavier you start to build up so you can start with 10 reps easy or even 6 reps if you Powerlift. If you need the warm up sets, take them, do the working sets though. Rest is very important, rest around 3-5 minutes between sets.

08-11-2005, 02:55 AM	#15
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	yeah ok that makes more sense, i was like why the hell are you doing arms before back __________________ me > yourmom

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