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JayDopephil heath the current 3x mr olympia
juicedrummer11*4x my olympia now. although i thought kai greene was so close to taking it this year. could have gone either way
The referenced post has been removed.
The referenced post has been removed.
VTbass802If you want to gain more muscle, make sure you are eating correctly (you have the right macros), cut the cardio a little bit (or at least start doing it after your lifting, not before), and maybe try some bcaa's and extra protein to make sure you are not losing all the muscle you are trying to gain during all that cardio... As far as exercises go just do some research or workout with somebody who knows what they are doing and you should be good
blondie.Wouldn't you want to keep the cardio before lifting? When you do cardio after lifting, you eliminate/reduce the "pump" that brings repairing nutrients to your muscles, ya? I read this somewhere, not necessarily saying it works in this case.
californiagrownRight thought, wrong concept. If muscle gain is numero uno, then you want all your energy and intensity focused on the weight training, so you put it first when you have the most energy. A trick to get my abs and calves in really good shape( i dont like working either directly cause im lazy, they usually get hit pretty hard doing other stuff) is to put them in the beginning of my workout as almost kind of a warmup.
The amount of hypertrophy you sacrifice when doing cardio after weights(with no intraworkout nutrition) is negligible if you are a beginner or intermediate. Just make sure you are eating well throughout the whole day.
blondie.Wouldn't you want to keep the cardio before lifting? When you do cardio after lifting, you eliminate/reduce the "pump" that brings repairing nutrients to your muscles, ya? I read this somewhere, not necessarily saying it works in this case.
Toasty.Giving a push/pull/leg split a try during this bulk.
ABallsPost updates every once in a while in here if you wouldn't mind, I'd like to see more into a push pull leg split
ABalls^you can learn a lot from youtube my friend. I like to watch guys like Steve cook, matt ogus, Christian Guzman etc... Eat a lot of food and train hard, you'll gain weight.
SKI.INGEh, I'd be careful with those guys for beginners. Some channels are really helpful, but you need to be able to sift through the bullshit. And that comes with experience. And Ogus and Guzman are just pretty boys making a buck off people (regardless if they are jacked or not). I don't feel like they actually put out helpful content to lifters. Steve Cook knows his stuff, even if his videos are a bit overproduced. POG definitely has some good tips for beginners, I would check out them too.
hey-dude-its-meI got some zma and I'm not so sure about it, the first night I woke up and fingered my gf for two minutes then fell asleep and didn't remember then a bunch of weird dreams, blood constantly pouring from my mouth, heights, unwanted notoriety, guy with a dick for a nose, being in buildings I don't belong in
hey-dude-its-meI got some zma and I'm not so sure about it, the first night I woke up and fingered my gf for two minutes then fell asleep and didn't remember then a bunch of weird dreams, blood constantly pouring from my mouth, heights, unwanted notoriety, guy with a dick for a nose, being in buildings I don't belong in
hey-dude-its-meyea it sucks bc I got it buy on get one half off, thinking about cutting down the dosage but then it prob wouldnt even be worth taking
cornholioi took some the other night and one of the pills got caught in my throat on the way down. nbd, it's happened before, just a weird feeling to deal with for a few minutes. UNTIL i burped or coughed (can't remember) and exhaled a cloud of zma dust.
/coolstorybro
juicedrummer11haha i was considering these at one point. never got them, but this is helping my decision in not getting any ever
SkaliwagifyHey guys I'm new here. I have two goals for lifting/exercise: I want to put on weight, and I want to get stronger muscles for skiing. So first off I'm really, really skinny. I can hardly stress that enough. I'm 6' 1" and I weigh around 130lbs. This will be my first year of college, and there is certainly food available, but I really have always had a hard time gaining weight. What can I eat to grain more weight? What can I do to have a larger appetite? I really want to gain weight because I think I would look a lot better, and my bones seem close to the skin. This may sound dumb, but if I fall skiing or something else I usually end up getting bruised really bad, especially my collar bones and wrists.
Second, I will be devoting more time to skiing this winter than ever. I want to build leg muscles that have more power and will allow me to ski for longer. Another detail here, is that I feel like because of how small I am my knees and hips seem really weak. It would be very beneficial for me to strengthen my joints so I can take impacts and landings a lot better.
Right now I mountain bike and just bike a lot. My current workout also consists of a lot of powerlifting exercises I did in high school: squats, dead lifts, bench. I also do a decently tough ab workout, leg press, high pulls, dumbbell arms, and pull ups. What should I add to help my skiing specifically? And what lifts are the most important for a well rounded workout in my case?
I am not opposed to buying some supplements if it would really help me. In the past I took both a pre drink and a mass gainer powder. I have since decided that I did not like the way pre drink made me feel and probably wouldn't be good for my heart in the long run. The mass gainer just used to make me feel extremely full and often a little woozy. There is just so much bro-science floating around that I just don't know what really works. I would prefer to just eat more of a better diet.
Help me Newschoolers.
SkaliwagifyHey guys I'm new here. I have two goals for lifting/exercise: I want to put on weight, and I want to get stronger muscles for skiing. So first off I'm really, really skinny. I can hardly stress that enough. I'm 6' 1" and I weigh around 130lbs. This will be my first year of college, and there is certainly food available, but I really have always had a hard time gaining weight. What can I eat to grain more weight? What can I do to have a larger appetite? I really want to gain weight because I think I would look a lot better, and my bones seem close to the skin. This may sound dumb, but if I fall skiing or something else I usually end up getting bruised really bad, especially my collar bones and wrists.
Second, I will be devoting more time to skiing this winter than ever. I want to build leg muscles that have more power and will allow me to ski for longer. Another detail here, is that I feel like because of how small I am my knees and hips seem really weak. It would be very beneficial for me to strengthen my joints so I can take impacts and landings a lot better.
Right now I mountain bike and just bike a lot. My current workout also consists of a lot of powerlifting exercises I did in high school: squats, dead lifts, bench. I also do a decently tough ab workout, leg press, high pulls, dumbbell arms, and pull ups. What should I add to help my skiing specifically? And what lifts are the most important for a well rounded workout in my case?
I am not opposed to buying some supplements if it would really help me. In the past I took both a pre drink and a mass gainer powder. I have since decided that I did not like the way pre drink made me feel and probably wouldn't be good for my heart in the long run. The mass gainer just used to make me feel extremely full and often a little woozy. There is just so much bro-science floating around that I just don't know what really works. I would prefer to just eat more of a better diet.
Help me Newschoolers.
juicedrummer11haha i was considering these at one point. never got them, but this is helping my decision in not getting any ever
BChaps1209I was in a similar situation- 6ft and real skinny (about 140). Easy solution was a variation of the GOMAD diet (gallon of milk a day). A full gallon was a little much for me as I could do it but then couldn't fit in 3 meals a day, so I ended up drinking about 3/4 gallon of whole milk a day (must be whole). Along with this, hit the gym hard. Leg day at least twice a week (Heavy squats) and results are pretty incredible. It's great for hard-gainers, I went up to 160 in one month. Eased out after that, but I still drink quite a bit of whole milk and I hover around 170 now which is a good healthy weight for me.
Didn't fuck with any supplements. I'm sure they can be useful but I was too lazy to deal with any of that. Just a scoop of whey after workouts and a lot of delicious milk.
VTbass802drinking a ton of whole milk is definately not the healthiest way to add fats to your diet (if that is the point)... Milk has a lot of saturated fat and almost no monounsaturated fats or omega 3's/6's... The gomad is pretty archaic now that modern science has shown just how bad dairy is in excess... If he wants to add fats/carbs to his diet the healthier and more effective way would be things like fish oil, nut oils/butters like almond or macadamia, and some tropical fruits like coconut and avacado to get his daily sat fats... I think everybody should do a good bit of research concerning diet before they consider bulking/gaining, and not just dramatically change their diet in a day or you might just be adding unnessescary fat and raising your ldl's because you are not taking advantage of your workouts or eating right... Tldr: don't just blindly do GOMAD, could be counterproductive and not give you the results you could be getting from a different diet
Toasty.I have an extremely sharp pain on my inner shoulder, almost feels like its on my collarbone, I know i re injured it the other week doing a chest workout with my friend, numerous drop sets on incline and my form slacked.
What are some stretches to help with it, so i take a week off or so from benching and see if it heals up?
blondie.What a difference chalk makes! My school gym doesn't allow chalk so I've been dead lifting without and struggling to grip the bar. I could do 335x3 with mixed grip and I was nearly dropping the bar when locked out on the last rep.
Got some liquid chalk, leaves no marks on equipment, and blew that pr outta the water. Worked up to 370 for 3, coulda gone higher but didn't want to push it because the work up was long. Looking forward to breaking that number next week! :D
jblaskiWhat brand of liquid chalk do you have? I would love something that doesn't leave the residue on the bar.
californiagrownI use this. works great.
http://www.bodybuilding.com/store/liquid-grip/liquid-grip.html
VTbass802alright somebody help here... I am having trouble training my lats/traps... I do rows, overhead cable pulldowns, assisted wide grip pull ups, and lawnmower pulls to try to train lats, but I can never really isolate them... for traps I have tried regular shrugs (useless), shrugs on the smith machine with the bar behind my back (worked a little bit better), and farmer walk (hold a dumbell in each hand, shrug your shoulders, and walk around the gym). With all of the trap stuff it either doesn't feel like I am using enough weight or when i do go higher I strain my neck and that makes me nervous... TLDR, any advice on isolating traps/lats, mine are almost never soar the next day.
on a side not does anybody know how to get your calves bigger (mine are coming along slowly, I squat every leg day [watched all the form videos so my form is passable] and do some calf extensions on the leg press machine but they aren't growing as fast as everything else)
cobra_commanderAlso, if you aren't getting bigger you probably need to eat more.
Lack of quality protein and carbs will keep you from growing, regardless of what you do in the gym, or supplements you take.
VTbass802Thanks for the advice man... No i have my diet dialed in right now (i'm 130 lbs eating 2,200 cal, ~150 g protein ~140 g carb, plenty of fats clean fats and no supplements besides bcaas during workout)... I think i'll get the most out of the deadlift variations and just trying to engage lats/traps
VTbass802Thanks for the advice man... No i have my diet dialed in right now (i'm 130 lbs eating 2,200 cal, ~150 g protein ~140 g carb, plenty of fats clean fats and no supplements besides bcaas during workout)... I think i'll get the most out of the deadlift variations and just trying to engage lats/traps
cobra_commanderLet me repeat myself, if you are doing hypertrophy work, and not growing, you need to eat more, no matter how 'dialed' you think your diet is.
2200cal @ 130lb ain't exactly a metric fuck ton of caloric excess, especially if you are living a pretty active life. 150g of protein is ok, 140g of carbs is low, no wonder you aren't making progress. At 130lbs you should be able to walk into a gym and get bigger just by watching people lift.
VTbass802Haha alright i have definately been making headway... Shoulders, chest and legs are getting noticeably bigger i'm just having trouble training back properly... Everyb
