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<blockquote data-quote="swimfreak26" data-source="post: 597697" data-attributes="member: 544365">First and foremost is a balanced diet, in which you get a full supply of all your vitamins and extra protein. Try to cut out some fat, and increase the carbohydrate/protein intake.Once you&#039;ve got the diet, you need a workout plan:Go on cycles:3 weeks lifting at least 5 days a week, every muscle group every day, circuit training1 week lift 3 days, do less weight each day, and substantially less than the hard weeks before.This will allow you to tear down your muscle fibers and really give your body a beating, followed by a short &quot;taper&quot; stage in which you must really be tender to yourself and rebuild the muscle fiber.FYI: Circuit training is the use of multiple machines/lifts with a set amount of time on each, followed by no more than 30 seconds rest between stations. In other words, that whole 3 sets of everything til failure doesn&#039;t work the best. Train on multiple stations, 1 minute on where you try to get exactly 10 reps in (2 seconds on the lift, 4 seconds on the recovery...do not rush it) then 30 seconds rest.</blockquote>

[QUOTE="swimfreak26, post: 597697, member: 544365"] First and foremost is a balanced diet, in which you get a full supply of all your vitamins and extra protein. Try to cut out some fat, and increase the carbohydrate/protein intake. Once you've got the diet, you need a workout plan: Go on cycles: 3 weeks lifting at least 5 days a week, every muscle group every day, circuit training 1 week lift 3 days, do less weight each day, and substantially less than the hard weeks before. This will allow you to tear down your muscle fibers and really give your body a beating, followed by a short "taper" stage in which you must really be tender to yourself and rebuild the muscle fiber. FYI: Circuit training is the use of multiple machines/lifts with a set amount of time on each, followed by no more than 30 seconds rest between stations. In other words, that whole 3 sets of everything til failure doesn't work the best. Train on multiple stations, 1 minute on where you try to get exactly 10 reps in (2 seconds on the lift, 4 seconds on the recovery...do not rush it) then 30 seconds rest. [/QUOTE]

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