12oz curls whenever i can. then a quick jog to the pisser every other 10 minutes.
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12oz curls whenever i can. then a quick jog to the pisser every other 10 minutes.
You should be focusing every single parts, its important that you skip nothing. We tend to skip on leg training, but these are really important. They are the biggest muscles on your body, big exercice like squat and deadlift will help your body produce more testosterone = better muscle building.Quote:
Originally Posted by mezzoni
As for the abs workout, theres not really ''the absolute abs workout'' , find a lil workout that suits you, that burns your muscle, and it will be allright. you can do 20 min abs non-stop and it will do the trick. Just dont rest 10 min between sets. Abs will show up when you body fat is low enough. Usually around 10-12 % bf it starts to show up, even if you dont focus on them.
Be patient for your 20 pounds gain, diet is the key. Gotta eat a lot and good. For the time, it depends on your current condition and diet. But if I can give you a tips, you dont have to take 20 pounds to actually look 20 pounds bigger, get lean and you'll see the difference :)
thanks and i actually wanna get heavier by 20 pounds in muscle for A to look better B to be jacked as hell and C and probably most important is for my senior year of football. if i completely stuff my face though for the next 2 months to try to gain these 20 pounds will it even be possible to gain weight and still get the abs? my abs are almost there just need a little bit more work and definition to them :th_winking:
If I were you, ill try to fix short terms objectives. Maybe 3 pounds for the next 2-3 weeks, Something like this, If you gain more, Its even better! . Its the best way to not get discourage and to realize your goal. To be honest, 2 months is short for 20. pounds of true lean muscle. Do it 3-4 pounds at a time, not 20. As for the abs , hard to tell, depends of your diet and how low you can keep your bodyfat. Usually, to gain weight, you need some fat on your body. But my guess is after you reach your goal, you will probly be able to lean it out fast enough as a football player :)
Heres a 4 day workout that I recommend to my friends , some low reps exercise combine with high reps, good workout.
4 Day Power Muscle Burn Workout Split | Muscle & Strength
yea i realize that but im gonna try for it anyway haha if i fall short hopefully ill still put on at least 10 or 15. and ill be sure to try out the workout thanks!
run when i can, would like to run everyday. 21yo 180lbs . . . been liftin for couple years now. maxin at 315-320lbs
I got a gym membership was going for a month straight everyday for like two hours (except weekends thats kick back time) I was already seeing some improvement, but then I got this new job thats eating my time and I don't have a fixed schedule so that makes it harder. But tomorrow I start going back to the gym, i gotta work hard if I want to reach my 210lb. goal (I'm 140)
Mezzoni, I'm not in a pro bodybuilder and such, but I can tell you what worked for me for abs. You need to train abs like any other muscle so do weighted ab crunches, leg raises and Russian twists. Keep adding weight and you'll get the blocky ab look, which is always nice.
Like Atlantis said, one of the things most people avoid is legs, but free weight squats, split jumps and the leg press are all great ways to increase the levels of GH in your body and pretty good for someone who plays American Football, I imagine.
With regards to the bulk - just take it slow brah. In my view, a clean bulk is really important so you need to try eat as clean as possible, otherwise you'll have strength, but no aesthetics on a dirty bulk. OTOH, a dirty bulk is the best way to put weight on quick.
Whats your height dude?Quote:
Originally Posted by josemolina2008
I'm 5'8" 135 Lbs. Looking to bulk to about 150 Lbs, but I'm bulking clean, so its taking really long haha.
You pile fuel out of the injectors, and all you're going to do is run rich. Same goes for eating - don't become a fattycakes. Eat what you need. When I was lifting for bulk, I was mostly eating steak and tuna, drinking whole milk. Get plenty of dark green vegetables, and a little bit of good multi-grain breads/pastas.
As for weight - as a bigger guy that's always trying to slim down, I actually gain weight when I work legs more. So I'd suggest that. They count for a lot of muscle. Back as well.
As far as abs - any exercise is good exercise. I've been told that jack-knife situps are pretty efficient for ab gain. My personal suggestion is to sign up for an "abs class" somewhere - gym, local highschool, whatever. It'll be full of cute girls and you will be the wimpiest one in there - I guarantee it.
gettin up in age heard it was harder to lose weight and gain muscle my goal over the year is to lose 80 ppounds and build up to lifting around 250 again
i can lift like 200 now last i lifted so shouldnt be to hard tons of cardio first and light lifting and no more fast food or soda
best ab workout is the ab ripper X from the workout p90x...also if ur 160 now and want to get to 180 it depends on how much fat you have on ur body because while you workout you will also lose weight by burning fat but you will be gaining muscle which weighs more than fat....the only thing i can tell you to do is to just eat alot of meat and continue to workout regularly...and dont forget to do cardio...out of all the muscles in ur body the heart is the most important!!..lol....as for lifing yeah i lift 3 times a week but i run the other 4...also i go to college...i work 2 jobs...i have a g/f of 2 years...and i still make time to work on my car...haha...i always tell the girl that is my only baby that i can control!! so yeah i get to work on it but not as much as i'd like to though!!
px90 gets pretty intense a buddy of mine has the px90 stuff said it hurts after
oh yeah it's def. legit...i started it trying to gain some weight and i was weighing 174 when i started hoping to get ripped and get up to 180....well i started it and in the first month i had lost 7 lbs but i could def. see a difference in my "leanness"!!...lol also yeah wat atlantis said...legs are very very VERY crucial to building muscle...it's very hard to get bigger if you do not work out your legs!!! alot of trainers that i know always tell me that the squat is the best workout anyone can ever do because it works so many different muscles all at once!!!
hope this helps anyone looking for some results!!
Cardio only burns calories, which you gain right back as soon as you eat something. Lifting gains muscle much faster AND burns calories. Each additional pound muscle = 50 additional calories burnt/day.Quote:
Originally Posted by TorqueAutoMotiv
Yea i know Im jsut gonna do more cardio and basic stuff first dont have weights yet and go from there
changing my whole families diet and everything
The same, but I use 16 oz.... just for more muscle definition.:th_laugh-lol3:. But I also have 3 stairs to get to my pisser, so there's my cardio.Quote:
Originally Posted by oneil.GTP
I'm 5'10" and I'm not looking to gain all that weight fast, just slow and steady. But its so difficult for me to put on weight I had a one on one with one of the trainers and he told me I would have to be eating like 4,000 calories a day to start gaining weight.Quote:
Originally Posted by Panzer4
Trainers aren't nutritionists. Eating 4,000 calories a day is for huge guys. Juicers. It'll make you a fattycakes.Quote:
Originally Posted by josemolina2008
4000 cals a day damn they need to open krispy cremes back up lol