with exercises like that you're already preexhausting your biceps if you want to do the chin ups you can face your hands forward and it won't work your biceps as much if at all but they're aloooooooooot harder pull ups are easier cause you have your biceps to assist you
also remember incline and decline is alot harder then reg benchpress i found this out the hard way a few weeks back in my room and i had to slide under the bar cause it got to heavy after the 5th rep
R.P.D rookie wrote:
Where is a good website to order whey from?!
Do a search for nitro-tech...that's a good protein...(you can also get it at GNC, kinda expensive though, around 70 bucks for a 4 pound tub)
You may want to check out sports-performance-news.com...they sell nitro max protein powder..I've tried it at my gym and it's one of the best tasting protein powders around...and if you get the 25 pound tub it's a great value at only 150 bucks. (around 165 after shipping I believe)
about stretching, don;t stretch too hard on your chest during your chest workout....it can actually limit the growth of your chest
do very light stretching of your chest before, during and after the workout.....
chest was one of my biggest problems but it's getting better...stronger anyway not so much bigger
I have some questions about lifting and nutrition, obviously. Anyways I am about six feet tall and I weigh 155 lbs. Since I have about 10-12% body fat I am just looking to get bulk on my muscles so they can show through. What kind of foods can help me with a 3 day a week lifting routine? I also have protein powder that I make shakes with but when is the best time to use it?
I Just Started Working Out. So I'm Getting Pain In My Chest / Arms, Wich I Know Is Normal, Here's My Question:
How Do I Mimimalize The Pain, Does Massaging Or A Cream Work, Its Annoying As Hell.
I noticed him saying something about taking in 500 grams of protein a day...that's an ungodly amount of protein...is that really necessary?? I've always heard the rule 1 gram for every pound you weigh...
Yeah the general rule is 1 gram for every pound of your weight. I read a article a sometime ago and it said that even 1 gram for every pound was a lil too much but didnt hurt, ill try to look it it up and post a link.
what kind of diet are you looking or leaning towards?
Magnus Huang wrote:
what technique do you guys use to spot someone who is lifting heavy or attempting a max for flat dumbbell bench?
elbow or wrist spotting? feet/knee position? shoutting encouragement? verbal count of what rep they're on? etc.
i'm still trying to find the best/most stable spotting position for me. although i'll turn down a request for a spot if it's an ungodly weight...i'd like to prevent someone from getting pancaked or sent to the ER
p republic wrote:
Damn, its like all you guys are trying to get big. I'm already naturally big, I just need to get ripped up more.
The only question I have is this . .I can EASILY do 200+ crunches in one sitting. My abs are nice I guess but I'm always hurting the next day, and since I work out each night before I go to bed it seems like I'm always in some kind of pain the next day. Do I need to lower my reps and keep it down to less than 7 days a week?
It may sound like overkill but I'm used to it.
alright guys...let's talk something serious...anybody ever tried steroids??
I haven't...but I've been reading up on winstrol and it seems like a much safer alternative and from what I've read it doesn't support water retention and when you come off it you don't have to take an antiestrogen to balance out your hormone levels. Basically it doesn't share alot of the side effects of more popular steroids and you keep most of the gains you get after your cycle is over.
Any of you guys ever tried it or know anything about it??
i've got a question for anyone that can help.
i've been workin' out pretty religiously for the past three years of highschool, starting freshmen year and i'm a junior now. i've got pretty good definition and i'm satisfied with that, but i've always been pretty skinny and now i wanna fill up. i was thinkin' of takin' creatine but everyone made andro (i dont know the full textbook name, sorry) sound more worth it. i know it's a pro-testoserone (sorry i butched the name, lol) a reliable friend of mine told to just take 1-2 tablets before working out + protein shake and then protein shake after workout. it worked for him so i was pretty convinced but i need to know from you guys if there's anything significant i should know
right now my weight, maxes and workouts go like this;
weight - 145lbs
bench - 190lbs
dead - 280lbs
squat - 290lbs
workout (set x reps)
since i'm in a class i have to do the workouts i'm assigned;
bench - 4x4-6
dead - 4x3-5
squat - 4x6-10
those are my core lifts and after i do those, i'll do aux.
hammer curls (5-6x10-15) at about 35lbs
concentration curls (5-6x10) at about 25lbs
pull downs (5x10) at about 125lbs
and a couple forearm lifts.
that's mostly what my workouts consist of.
ok, back to the topic; should i take andro? are there major side effects? better alternatives?
In all honesty I'm a fat fuck (not obese, just chubby at the paunch/glutes) at 5'11", 220 pounds, and I am also a pussy when it comes to weightlifting and stuff. I can only do about 5-10 pushups before I become tired. I have a medium-semibig body build (fairly wide shoulders naturally) I am so goddamn out of shape
Should I get my ass on cardio and try to lose some weight first then work on increasing my strength? Or should I try to convert my fat mass to pure muscle and focus more on strength training over Cardio?
You can't turn fat into muscle. You can either lose fat or gain muscle. It's almost impossible to put on muscle and lose a lot of fat at the same time.
I'd put on some muscle if I were you. Since its winter you won't be wearing tight clothes and such, so you won't have much to show off. And then come early spring, start dieting and cutting up in case you want to go to the beach in the summer, so at least you know you would have put on some muscle so you would look bigger when you cut.
what exercises could I do to broaden out my shoulders, and whats the best way to gain 70-80 pounds
ACTUALLY...me and my roommate both slim down when we lift weights. For one...lifting in the morning is supposed to make u burn more calories during the day...and I've always been told by trainers that ur metabolic tissue is muscle.
I've lost over 20 pounds since I started lifting 6 months ago...I'm trying to gain some of it back in the way of muscle mass now though...getting a lot more strict on my diet. And by that I mean making sure I take in a solid amount of protein on a daily basis.
And about not being able to turn fat to muscle...in a way body fat helps...because the metabolism of a person with no body fat will be working against them alot more than a person with body fat...burning muscle mass in the place of fat...