# Meathead Content: Diet Question
**URL:** https://forums.speedlife.net/t/meathead-content-diet-question/253789
**Category:** Shift518 Off Topic
**Created:** [August 8, 2010, 12:47pm UTC](https://forums.speedlife.net/t/meathead-content-diet-question/253789 "2010-08-08T12:47:51Z")
**Posts on this page:** 1
**Showing post:** 29
### Author:  [@99FRC](https://forums.speedlife.net/u/99FRC)
#### Post date: [August 15, 2010, 12:01pm UTC](https://forums.speedlife.net/t/meathead-content-diet-question/253789/29 "2010-08-15T12:01:57Z")
> [@Got alittle something for ya Bladez slight\_smile](https://forums.speedlife.net/t/got-alittle-something-for-ya-bladez/34283/53):
>
> If you’re going balls out on squats, deads and bench AND training 5 days a week, you’re overtaxing your CNS. As far as weight gain, go look at a pound of chicken at Hannaford and tell me if you think you’re going to grow that much in a week. If you can 2 LEAN lbs in 10 weeks (natural), you’re doing something right.
I can promise you that I will put on at least 7-8 pounds of lean muscle mass in 10 weeks. If I had always been doing things right from the begining then I would have to agree with you, but here was my major fault before I did the research:
I was only training my upper body, no deadlifts, no squats, no legs. After realizing what a numbnut I was for doing that, I did the research and now I am covering all of them. Here I will post my routine for you to look at. I know your going to say it’s to much but it works for me very well:
Each heading is a single day. I work out 5 days, with 2 days off.
The main point of the routine below is to work out with one weight (i.e 100lbs for example) when I can do the max number of reps in all three sets, I increase the size of the weight and continue that loop.
After completing my first week of the new routine I can only say that my entire body feels like it got run over by a semi-truck. I will make it a point from this day forth to change my routine every so often so change it up so that my muscles don’t get used to a specific set of workouts.
```
Chest and Triceps
```
**_Chest_**
**Exercise**
**Sets**
**Reps**
[Bench Press](http://www.muscleandstrength.com/exercises/barbell-bench-press.html) - Power
3
5
[Incline Bench Press](http://www.muscleandstrength.com/exercises/incline-bench-press.html) - Muscle
3
6 to 12
[Dumbbell Bench Press](http://www.muscleandstrength.com/exercises/dumbbell-bench-press.html) - Muscle
3
6 to 12
[Dumbbell Flys](http://www.muscleandstrength.com/exercises/dumbbell-flys.html) - Burn
1
40
**_Triceps_**
**Exercise**
**Sets**
**Reps**
[Closegrip Bench Press](http://www.muscleandstrength.com/exercises/close-grip-bench-press.html) - Power
2
5
[Seated French Press](http://www.muscleandstrength.com/exercises/overhead-barbell-extension.html) - Muscle
2
6 to 12
[Cable Tricep Extension](http://www.muscleandstrength.com/exercises/tricep-extension.html) - Burn
1
40
```
Back and Traps
Back
Exercise
Sets
Reps
[Barbell Rows](http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html) - Power
2-4
5
[Dumbbell Rows](http://www.muscleandstrength.com/exercises/bent-over-dumbbell-row.html) - Muscle
2-3
6 to 12
[Lat Pull Down](http://www.muscleandstrength.com/exercises/lat-pull-down.html) - Muscle
2-3
6 to 12
[Seated Cable Row](http://www.muscleandstrength.com/exercises/seated-row.html) - Burn
1
40
Traps
Exercise
Sets
Reps
[Power Barbell Shrugs](http://www.muscleandstrength.com/exercises/barbell-shrug.html) - Power
2
5
[Dumbbell Shrugs](http://www.muscleandstrength.com/exercises/dumbbell-shrugs.html) - Muscle
2
6 to 12
[Power Barbell Shrugs](http://www.muscleandstrength.com/exercises/barbell-shrug.html) - Burn
1
40
Quads and Calves
Quads
Exercise
Sets
Reps
[Squat](http://www.muscleandstrength.com/exercises/squat.html) - Power
2-4
5
[Leg Press](http://www.muscleandstrength.com/exercises/45-degree-leg-press.html) - Muscle
2-3
6 to 12
[Front Squat](http://www.muscleandstrength.com/exercises/front-squat.html) - Muscle
2-3
6 to 12
[Leg Press](http://www.muscleandstrength.com/exercises/45-degree-leg-press.html) - Burn
1
40
Calves
Exercise
Sets
Reps
[Seated Calf Raise](http://www.muscleandstrength.com/exercises/seated-calf-raise.html) - Muscle
2
15
[45 Degree Calf Raise](http://www.muscleandstrength.com/exercises/45-degress-calf-press.html) - Burn
2
40
Shoulders and Biceps
Shoulders
Exercise
Sets
Reps
[Seated Barbell Press](http://www.muscleandstrength.com/exercises/seated-shoulder-press.html) - Power
2-4
5
[Seated Arnold Press](http://www.muscleandstrength.com/exercises/seated-arnold-press.html) - Muscle
2-3
6 to 12
[Barbell Front Raise](http://www.muscleandstrength.com/exercises/barbell-front-raise.html) - Muscle
2
6 to 12
[Dumbbell Lateral Raise](http://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html) - Burn
1
40
Biceps
Exercise
Sets
Reps
[Pinwheel Curls](http://www.muscleandstrength.com/exercises/hammer-curl-across-the-body.html) - Power
2
5
[Standing Barbell Curl](http://www.muscleandstrength.com/exercises/standing-barbell-curl.html) - Muscle
2-3
6 to 12
[Cable Preacher Curl](http://www.muscleandstrength.com/exercises/preacher-cable-curl.html) - Burn
1-2
40
Deadlift and Hamstrings
Deadlift and Hamstrings
Exercise
Sets
Reps
[Deadlift](http://www.muscleandstrength.com/exercises/deadlifts.html) - Power
2-4
5
[Romanian Deadlift](http://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html) - Muscle
3-4
6 to 12
[Leg Curl](http://www.muscleandstrength.com/exercises/leg-curl.html) - Muscle
3-4
6 to 12
[Leg Curl](http://www.muscleandstrength.com/exercises/leg-curl.html) - Burn
1
40
```
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