SonderKommando wrote:
farmerfez wrote:
ha I just found this thread and I had been looking for one just like this on here......
Anywho been lifting heavy and hard for about 6 months and gained about 20 lbs of lean muscle (With a little increase in BF% ofcourse hehe)
Im about to go get a lift in ill post workout regiment/diet/supplement use after but all I can say is bodybuilding.com is a GREAT resource and I have found many different helpful articles on there as well as dirt cheap prices for some of the greatest supps you can find.
Hey, welcome to the thread. BB.com is a great resource, but usually you can find sups even cheaper in the right places (locally). You gained 20lbs of lean muscle in 6 months?? On which diet and training split, thats quite a bit.....
First off to quote on the bb.com reference.....
The forums are definitely not the place to look at when looking for training advice but the articles are definitely worthwhile and make sure you pay attention to who actually wrote it because that makes a BIG difference on if you want to use the information in it or not.
Anyway to my training/diet.....
High protein, High carb diet. Usually had a 24g protein shake with every major meal of the day (breakfast, lunch, dinner) as well as one immediately post workout. Also one casein one at night right before bed.
I'm currently on a 6 day a week training schedule working chest, middle/upper back, tri's and bi's and Monday, Wednesday, and Friday and working quads, calfs, abs, and lower back on Tuesday, Thursday, and Saturday taking Sunday off.
4 sets of 8 reps on each exercise I do usually doing 2-3 exercise per muscle group starting with a warmup set at about 80%, 2 sets at normal repping weight, then 1 set of 6 at about 120% of repping weight. Increased weights on all lifts every week if I could. Basically never let my muscles get too comfortable. Changed something in my workouts every 2-3 weeks to avoid plateaus and the such. NO CARDIO as I was trying to build muscle mass and not necessarily trying to cut fat. Tried to get 6-8 hours of rest a night as well because muscle is built during sleep not in the gym
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As far as supps go my stack includes:
Optimum Whey Protein (Post workout and any other shake)
Optimum Casein Protein (Night time protein shake)
Animal Pak Multivitamin pack (1 per day but may move up to 2)
Muscle Pharm Assault for pre-workout
Muscle Pharm Recon for post workout
Muscle Pharm Bulletproof for sleep aid and night time recovery
Main thing is to simply train hard and effective always changing something and your gains will be quick and noticeable in the first 3 months.
Hoping to bulk another 10-15lbs by March then cut down to about 6% BF. Im currently weighing 170 with about 15% BF.