Upright barbell row.
Concentration curl.
Barbell curl.

The each exercise above should be down in 4-6 sets of 12-15 reps each. The recovery time(rest time between each exercises) should be minimum of 30 sec and maximum of 1 min 30 secs.

This session should end with a cool-down exercise lasting between 5-8 mins. To perform cool-down exercises, go through the thread.

Session B like i earlier mentioned targets the lats as well as the quads and calfs.

Back squat

Barbell pull-over

Romanian deadlift( this targets the gluteus-ass muscles, and the back of the quads).

Bent-over-row

Calf raise

Each of the exercises in this session should be 4-6 sets of 12-15 reps, just like in session A. A recovery time of 30 secs to 1 min 30 secs is just enough.

Now, i will show us the ways of scheduling this exercises for massive development,

let us take for example, one intend to begin the split programme on a monday. Exercises in session A will start on monday, followed by exercises in session B on tuesday, as person no be machine, him must rest on wednesday, exercises in session A begins on thursday, followed by session B on friday,rest on saturday and begin again on sunday. And it goes on and on like that. So one is more or less alternating between session A and session B as well as resting on the third day.

If you follow this routine and you do not see some mad changes in your muscles then i am not PRISTINEMUSCLES.

Remember, NO PAIN NO GAIN

Goals. Pristinemuscles I must commend your work here. You're doing great. However, I think the work load will be too much. Squats and deadlifts in one workout? Not everyone can manage that. I think 4 sessions will be a more preferable option. So that you have sessions A1, A2, B1, B2. Also, don't you think the heavy 5x5 program is more effective especially for beginners. It's what i did and in 3months I made remarkable progress.
Kudos to you.

Mickey7:
Goals. Pristinemuscles I must commend your work here. You're doing great. However, I think the work load will be too much. Squats and deadlifts in one workout? Not everyone can manage that. I think 4 sessions will be a more preferable option. So that you have sessions A1, A2, B1, B2. Also, don't you think the heavy 5x5 program is more effective especially for beginners. It's what i did and in 3months I made remarkable progress.
Kudos to you.

A progression is important. One cannot just jump into a split programm without doing the basic programms. The basic programmes targets the whole muscles of the body, more like compound exercises. The split programm then specializes the muscle growth. So if one pass through the basic programm then doing squat followed by a deadlift will be a piece of cake.

My people, how una dey? Remember that the "Iron must never go cold". Lets keep on making it real. Our hearts, brains, kidneys, livers, sugarsticks etc, will keep on thanking us. Flu, weak erection, chronic diseases, low sexual vigour will all be far away from us.

Watch out for my updates.

Mickey7,jadonjack,papiwata and all my peeps, where art thou?

PRISTINEMUSCLES:
Watch out for my updates.

Watching like a HAWK!

Seated

PRISTINEMUSCLES:
Mickey7,jadonjack,papiwata and all my peeps, where art thou?

We got yah bruh

@jadonjack, have you gotten a gym in ikorodu? I remembered you made mention of relocating to ikorodu and you were in search of a good gym.

PRISTINEMUSCLES:
@jadonjack, have you gotten a gym in ikorodu? I remembered you made mention of relocating to ikorodu and you were in search of a good gym.

Yes bruh, I got one, it's a local gym but it's manageable

kindredspirit:

Watching like a HAWK!

Jadonjack:

Yes bruh, I got one, it's a local gym but it's manageable

Nice one bro. Keep those muscles pumping.

LostCity:
Seated

All my men of iron, wad up, how is the pumping going? I hope we are keeping it real. Sorry for my inconsistent updates.


I will be deviating from the normal updates and go into the nitty gritty of why i started this war of battling body-fats, more like why i began weight-lifting(strength-training).

The sole reason why i began this journey of iron-pumping was for the health benefits.

Tommorow, i will be giving us a breakdown of why everyone should lift whether you a man, a woman, an elder or a teenager. Even newborns(just kidding), at least they can exercise with their mother's jugs or feeding bottles.

Watch Out.

On the 28th day of october 2016, a column in new york times was dedicated to phil heath- Six times Mr Olympia. The headline was indeed captivating "the man in the oiled machine". I read every letter of the post with so much attention.

Here is the link

www.nytimes.com/2016/10/29/sports/phil-heath-mr-olympia-bodybuilder.html

PRISTINEMUSCLES:
All my men of iron, wad up, how is the pumping going? I hope we are keeping it real. Sorry for my inconsistent updates.


I will be deviating from the normal updates and go into the nitty gritty of why i started this war of battling body-fats, more like why i began weight-lifting(strength-training).

What's gwan, pristinemuscles bro? Hope you're doing great.

My trainer at the gym wants me to get supplements and he recommended a brand of "Beef Aminos". He Says my protein intake requires a kick in the butt.

I'm all for going natural but my feeding and nutrition have been shambolic because of work. Are there drawbacks when one uses supplements vs going natural ?

What do you say, oh Grand Puba of Nairaland Men of Iron ?

Cc Jadonjack

kindredspirit:


What's gwan, pristinemuscles bro? Hope you're doing great.

My trainer at the gym wants me to get supplements and he recommended a brand of "Beef Aminos". He Says my protein intake requires a kick in the butt.

I'm all for going natural but my feeding and nutrition has been shambolic because of work. Are there drawbacks when one uses supplements vs going natural ?

What do you say, oh Grand Puba of Nairaland Men of Iron ?

Cc Jadonjack

@kindredspirit, your trainer is right to have recommended the supplement. The reason been that your nutrition(key ingredient) for building muscles is chaotic. Had it been, you were keeping tabs on your diet as well as eating the right foods for your muscles then there is basically no need for supplements. But since your work is making you inconsistent in your diet, you can add supplements. But you must still endeavour to eat the right amount of proteins.
Remember my brother that sacrifice would have to be made. Keep the muscles pumping. I like your beards.

PRISTINEMUSCLES:


@kindredspirit, your trainer is right to have recommended the supplement. The reason been that your nutrition(key ingredient) for building muscles is chaotic. Had it been, you were keeping tabs on your diet as well as eating the right foods for your muscles then there is basically no need for supplements. But since your work is making you inconsistent in your diet, you can add supplements. But you must still endeavour to eat the right amount of proteins.
Remember my brother that sacrifice would have to be made. Keep the muscles pumping. I like your beards.

Okay. Thanks a bunch!

"

madeinnigeria:
Where in Lagos can one get fitness equipments at affordable prices

If you are very conversant with lagos, you could go to surulere(national stadium), there are some many sports shop where you can get good dumbbells, barbells, resistance bands and so much more. I just purchased a pair of adjustable chrome steel dumbbells both wearing 60kg together for 36,000 naira at surulere.


You could still go the "local" way of using heavy flywheels for constructing barbells.

..

.

Oga Pristine your series of pictures showing the correct form and range of motion for the various lifts, are very educational. I nave seen people performing some absolutely ridiculous and potentially dangerous moves in the weight room, so your pictures will go a long way to correcting such poor form, so that maximum benefit is derived.

@jakumo thanks very much. Proper form and posture is very neccessary for accurate stimulation of the muscle fibers as well as to reduce injury to the muscles during lifting.

Wow, it's been ages i last updated our thread, no thanks to my ........ But i am back and better. I believe we are all keeping it real in the iron room. No jokes, those muscles must always be pumped up.

I will be making an update tomorrow.
Remember that weight-lifting is a lifestyle approach to permanent bodyfat loss. You cannot be weight-lifting naturally and still have low testosterone level,it is not just possible. Why should you have diabetes when you are in the iron room doing your thing with the iron and consistently burning fats and using up blood glucose.

Please and please, you cannot be a real man and not lift. Muscles are meant for us and how do you get them, JUST LIFT.

PRISTINEMUSCLES:
Wow, it's been ages i last updated our thread, no thanks to my ........ But i am back and better. I believe we are all keeping it real in the iron room. No jokes, those muscles must always be pumped up.

I will be making an update tomorrow.
Remember that weight-lifting is a lifestyle approach to permanent bodyfat loss. You cannot be weight-lifting naturally and still have low testosterone level,it is not just possible. Why should you have diabetes when you are in the iron room doing your thing with the iron and consistently burning fats and using up blood glucose.

Please and please, you cannot be a real man and not lift. Muscles are meant for us and how do you get them, JUST LIFT.

Howdy Bro?

I'm making slow, discouraging progress with my training. Give or take, it's like a month and a half plus now. I would love my gains to be faster, but it's a real drag having to lose sessions because of work. Sometimes, one feels like throwing in the Towel. You know how it is when you put in two days of hardwork at the gym and lose three days after due to work commitments. You train one day, and lose another day etc etc. On and on....

How would someone achieve their bodybuilding / fitness goals that way? Especially the 9-5 workers. Your advise / thoughts.

Two weeks ago or more, I slipped and fell while bathing. I landed on my left shoulder. It was a minor fall. However, when I went a-lifting weight that evening, I felt some sharp pain on the shoulder.

Obviously, I put some strain on the sore shoulder. I however only feel the pain when I'm lifting / pushing Barbells over my head to target the chests / shoulders . No pain at all when curling dumbells or other routines that target the biceps / triceps that don't require over -the -head lifting.

I rested the shoulder for some days and massaged it with neurogesic balm daily. I thought everything was cool and I went to the gym some four days later. I tried to lift and the pain was still there. My gym instructor is saying I should work through the pain on the shoulder, that it'll stabilize but I reckon otherwise.