Ok, this is my first time starting a thread so bare with me, and this might get a little long because I need a lot of help. About a year and a half ago I hurt my neck during a rugby game and haven't been able to work out really since. Im cleared to start working out again and its been about 2 months since Ive felt pain there at all so things are going well. Needless to say I have gotten out of shape in the last year. Im 21, 5'10 and around 205-210 lbs around 18-20% BF. For the next month Im cutting weight using venom hyperdrive eating right and lots of cardio and I am hoping to get down 185 probably 190-195. Once June starts I have a whole month off between school ending and work so I am looking at this as a window to really push me in the right direction of getting back into shape. Seeing as I have nothing else going on for this month, I am more than willing to go to the gym twice a day. This is where my questions are going to start, can anyone help me out with a good work out plan where it is spilt for someone going to the gym twice a day? I was thinking maybe day one, chest in the morning, triceps in the afternoon 30 mins cardio after both. Day 2 Legs in the morning shoulders in the afternoon, 30 mins of cardio again after both. Day 3 Back morning, biceps afternoon then cardio. maybe go through this twice then a day off? And then I was planing to do abs every other day. Will this work or no? if no what will? Im open to anything that will work with me going twice a day.


Ok, the next area I need help with is what supplements I should be taking while trying to bulk up. In the past Ive taken different creatine products, the one that gave me the best results was Omega sports cre ethyl thunder. My genetics are pretty good and I build muscle pretty fast and I don't need that much recovery time thats why i think a twice a day spilt will work for me. I am looking to cycle something this month for an extra boost, and right now I am thinking M-drol which I have only really seen good reviews for, but once again I am open to anything. If I was to go with M-drol what else should I stack with it? and I know I am going to have to pct so what should I take when I am done with M-drol? Ive seen a lot of debate over taking creatine while taking M-drol and I think that I have decieded I will just start it during PCT, but because I have been off creatine for over a year I should get good gains when I start again so should I start them both at the same time? and what creatine do you recomend? I know Im going to take protien through out, and maybe ZMA?

As far as diet i know I am going to have to eat eat eat to make substantial gains, and I am going to try to do it as clean as possible, I was thinking a lot ground turkey because its cheap, lots of chicken, tuna, oats, eggs and a lot of fruit and vegs. So I think Im good with this part but ill take any advice or tips you guys are willing to give. I know I have a lot of probably dumb questions so thanks for the time spent reading this and I will be really greatfull for any help or advice I get, Thank a lot in advance,

James

i've had a dislocated hip and badly sprained shoulder playing rugby and i know it makes it hard to keep a workout plan going

what position do you play and where do you play?

i used a full body routine to get back in shape after both of my injuries. i lifted 3x a week based on the Wake football routine (i can post details if you want) and did very intense cardio with the rugby team tues and thurs. i did a lot of lifts from the ground and this really helped with my explosiveness.

it seems like you are trying to bulk up big for the season (i assume you start in the fall?) so this might not be the best system for you but just thought i would mention it. i feel like during a rugby game the explosiveness is more important than pure size and strength.

in terms of supps i have no experience with PHs. im using drive and rpm right now with some creatine mono, incarnate (beta alanine and cissus) and protein and im seeing good results. my bench is back to where it was pre shoulder injury in around a month and i just started the drive/rpm 2 weeks ago.

in season i have to recommend the incarnate or a comparable product (maybe just bulk ba and cissus). the joint support is amazing and it helped me recover from games


sorry i cant be more help with the split routine and PH stuff but good luck with everything

There is no need to use a PH at this stage in the game. You should make pretty good gains fairly quick considering you've been gone for a while (muscle memory).

As for the training, I wouldn't start back up with such a high volume routine. Going twice a day is fine, but I wouldn't hit each muscle group twice a week until you get back to the hang of things. I would do something like this (if you went once a day) :

Mon- Chest/abs
Tue- Back
Wed- Legs/abs
Thu- Sho
Fri or Sat- Arms/abs

I noticed you mentioned doing ALOT of cardio. If your goal is to bulk up, why in the world would you do so much cardio? Stick to 2-3 sessions of 15-20 minutes a week (HIT is great for cardio).

As for the bulking supplements, I would stick with the basics (Protein, creatine, multi, fish/flax oil). It would also be wise to throw in a joint support supplement such as Animal Flex or Incarnate (BA is a nice addition), to assist your previous injury. I would highly suggest looking into Real Gains for your protein source. It is the best weight gainer on the market, in my opinion.

Like you said yourself, your diet is going to be the most important factor. As long as your cal's are high, weight should come easy. Good luck with reaching your goals

Only lift once a day twice a day you will not recover and can get another injury. If you are going to train twice a day then lift once and later do a hit program. Examples sprints, jumping jacks, mountain climbers, burpees- these are great , and always stretch after workout. Wait at least 3 months till u start a ph you will grow great without them. Creatine,whey,fish oil or flax, a multi vitamin, whey, malto dextrin, and dextrose are must haves. Protect your joints with cissus and a good glucosamine product