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    1 year to go

    I've been going to the gym for just over a year now, and am planning to go on a gap year next february for around 4 - 5 months - and so have about a year to make as good a astethetic improvement as i can.
    Obviously, i want to impress the thai boys, and being fat and sun burnt really won't be doing me any favours.
    After i get back from my travelling, fingers cross should be going to uni in the september and so would love to get back into relativley good shape by then.
    But, i really don't know how best to go about a year deadline in terms of how many much muscle gain I can actually achieve, and on what programme(s).
    Is relativley intensive bulking and cutting within reach of a gym novice over a year period?


    Info:
    17 Years old.
    196 lb , 6 " 1.
    Currently running WS4SB 3 day split.

    Lifts:
    bench 4x 72.5 kg
    squat 5 x 70kg
    deadlift 5 x 120kg
    OH press 5 x 45kg

    Cardio:
    None until i play football again in the summer!

    Diet :
    My diet varies too much to give a typical day given college hours and work as well. Its not great tho.
    Protein shakes + creatine.



    What programmes and general lifestyle in regards to fitness would you follow if you were me, and had until next february?
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    Whats going on with the squat to bench ratio?
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    Do you use machines?

    Or are you just crap at squatting .

    I'm sure you can make fast gains as a novice providing you eat lots and the weights are high...

    Can we share thai boys?
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    196lbs of what? Are you fat? Because if not, you should definitely be squatting more than 70kg. What have you been doing in the gym for the past year?
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    (Original post by cowsforsale)
    Do you use machines?

    Or are you just crap at squatting .

    I'm sure you can make fast gains as a novice providing you eat lots and the weights are high...

    Can we share thai boys?
    I dont do sharing.
    Yeah im rubbish at squats, my gym only has a smith machine so i have to do it on that - im trying to join a new gym but its dependant on employment there given a 200 pound joining fee so ill see about that.

    I have no idea about body fat, given ive seen some people go nuts when OP have quoted their body fat im going to say a tentative 12 - 16, not really sure never had it measured.

    I did f all for 5 months then did starting strength, tried to replicate squatting with front squats ( no rack ) until i couldnt clean the weight, and then hack squats - which i was told not to do because it was the equivalent of deadlifting 4 times a week.
    I then did another rubbish routine a mate gave me, and now im on WS4SB - with no squat sets which probably explains the low figures.

    Im also rubbish at squats again.
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    (Original post by mollmanmole)
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    I dont do sharing.
    Yeah im rubbish at squats, my gym only has a smith machine so i have to do it on that - im trying to join a new gym but its dependant on employment there given a 200 pound joining fee so ill see about that.

    I have no idea about body fat, given ive seen some people go nuts when OP have quoted their body fat im going to say a tentative 12 - 16, not really sure never had it measured.

    I did f all for 5 months then did starting strength, tried to replicate squatting with front squats ( no rack ) until i couldnt clean the weight, and then hack squats - which i was told not to do because it was the equivalent of deadlifting 4 times a week.
    I then did another rubbish routine a mate gave me, and now im on WS4SB - with no squat sets which probably explains the low figures.

    Im also rubbish at squats again.
    Gutted mate. 200 pound :lolwut:

    I always thought hack squats were meant to be crap?
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    Was the only free squat variation I could envisage doing without a rack.
    That said for the like 3 weeks i did them 3x a week my calves grew massiveley.

    I know, north london is ****.
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    I wish gyms could just invest in a PROPER GODDAMN SQUAT RACK!
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    Does your gym have a trap bar? That could replace squats, it's just harder on your lower back than squats are. Still works legs just as well though.

    That + Leg press together would give similar results.
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    (Original post by mollmanmole)
    Was the only free squat variation I could envisage doing without a rack.
    That said for the like 3 weeks i did them 3x a week my calves grew massiveley.

    I know, north london is ****.
    Where in north London are you?
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    (Original post by rlw31)
    Where in north London are you?
    Crouch end / finsbury park.
    I appreciate da responses guys but i need some advice as to how i plan my year !
    What routines?
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    (Original post by mollmanmole)
    Crouch end / finsbury park.
    I appreciate da responses guys but i need some advice as to how i plan my year !
    What routines?
    You could travel to angel islington and go to a fitness first there? They have a squat rack
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    (Original post by mollmanmole)
    Was the only free squat variation I could envisage doing without a rack.
    Or zerchers.

    Heavy lunges and stepups are also pretty good.

    And as has already been said supplementing your squats/deadlifts/lunges/stepups with leg pressing isn't bad either.
 
 
 
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