absolutely true. Your legs are your foundation and have the most muscles, along with your back. Therefore the most anabolic lifts you can do are the squat and deadlift. Do them along with the ol' bench press, military press, a pulling movement (rows, chins) and you're good to go.
Learn to love to squat, it is hands down the king of all lifts. Also, when you do squat make sure you go all the way down! A squat is not a squat until you break parallel. If you only squat halfway you won't contract your hamstrings and end up having to deload later on. So along with having a good diet, training program, and getting plenty of rest, lift with good form!
Exactly. And lift with Intensity! Don't go thru the motions or try to get a good workout in, push yourself everytime. If your doing something like 3 sets of 8, don't do a weight you could get up 10 times. Intensity along with form are key in the weightroom.
Very true. Along with that you need to have a goal every time you go in the gym to beat your PR's (personal records) and keep a log book to keep track of your sets and reps. For example, if you hit 3 sets of 5 reps with 200 lbs on your last workout, you need to shoot for 205 lbs this time, or if you aren't ready to add weight, go for an extra rep or two. Just be sure to make progress!
Progress is also key. I have a friend that sticks with the same weight all the time in the gym, consequently he also sticks with the same weight on his body. If you feel your form is good I'd recommend an intensity of around 80% of your one rep max for your work sets. As far as sets and reps goes, there are no magic numbers just do what works for you. If you want to take supplements here's what I'd recommend: creatine, fish oils, multivitamin, dessicated liver, and amino acids. Anything else is a waste of money imo.
Check out what this guy has to say:
http://www.bodybuilding.com/fun/catstacks.htm
Also, I highly recommend you subscribe to this guys site:
http://stronglifts.com/
Captain_Ahab
5,000+ posts
BUCK FAMA
x2 on squats and deadlifts..
Never did much of either until a year ago... And my chest is way ahead of my legs and back..
But I put on 15lbs of muscle in the past year just eating properly (1g of protein per lb of body fat and ignoring fried foods), and working out.
The muscle WILL COME.. The most important thing IMHO is sticking too it. I have too many friends who will work out a month or two, quit gaining, and then quit altogethor.
That gets you no where.
Patience is persistence is the key.
And change up your workout routine every 10-12 weeks. (I.E. high reps to lower reps)
Never did much of either until a year ago... And my chest is way ahead of my legs and back..
But I put on 15lbs of muscle in the past year just eating properly (1g of protein per lb of body fat and ignoring fried foods), and working out.
The muscle WILL COME.. The most important thing IMHO is sticking too it. I have too many friends who will work out a month or two, quit gaining, and then quit altogethor.
That gets you no where.
Patience is persistence is the key.
And change up your workout routine every 10-12 weeks. (I.E. high reps to lower reps)
BuckyBoy
10+ year member
CarAudio.com Elite
Drink a shake at night something like this...
2 tbsp natural peanut butter
1 cup milk
1/2 cup ice cream
1 scoop protein
600 Calories 45g Protein (depends on what protein you have)
Tasty and helps to put on some weight.
2 tbsp natural peanut butter
1 cup milk
1/2 cup ice cream
1 scoop protein
600 Calories 45g Protein (depends on what protein you have)
Tasty and helps to put on some weight.
flexxissues
10+ year member
Re/Fi Hybrids FTW!!
funny you mentioned that as i just worked out and made a shake like that just now haha
i had 1/2 cup of weight gainer, Milk, 4 scoops of vanilla icecream, a peach yogurt and peanut butter. i forgot to put in a bananna tho //content.invisioncic.com/y282845/emoticons/frown.gif.a3531fa0534503350665a1e957861287.gif it tasted great and i have deff been noticing shakes before bed help with the gaining and its a great before bed snack lol
BuckyBoy
10+ year member
CarAudio.com Elite
I have been wanting to try a banana in it. Ima go buy some tomorrow to see how it tastes. //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif
I usually have an apple with peanut butter a bit before bed then down a whey/casien shake right before bed. Never been into drinking big *** fruit/yogurt/protien/ice cream shakes. Plus I'm a lazy *** and don't want to have to bust out the blender every night before bed.
BuckyBoy
10+ year member
CarAudio.com Elite
This site is an easy way to keep up with calories and protein...
http://fitday.com/WebFit/Index.html
You can use it as a ballpark number for your intake. In order to gain weight, 3000 calories is a good number to shoot for and 1-2 grams of protein per pound.
http://fitday.com/WebFit/Index.html
You can use it as a ballpark number for your intake. In order to gain weight, 3000 calories is a good number to shoot for and 1-2 grams of protein per pound.
99gtxgolfer
10+ year member
CarAudio.com Veteran
protien shakes ftw
dragnix
5,000+ posts
LXIX
if my penis does not get bigger after about a month of me doing squats, we're gonna have a talk mister
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