any bodybuilders in here
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Once to twice a week on rotation per body part. Seperated into chest, back, legs, shoulders, arms. Work your Abs every other day and do cardio everyday.
Take one whole day off to rest and do nothing.
I'm a former bodybuilder but my training was not like most.
A couple questions need to be answered before I can give you accurate advice.
1 - Do you take steriods?
2 - How much sleep do you get each night?
If 1 is true then work your ass off & eat lots.
If you are natural train your muscles 3 days a week HARD!!!
(ie. Mon. - Wed - Fri.) do something lite the other days maybe jog, swim or just rest.
Don't train the same muscle more than once per week.
Make sure you get at least 8 hours sleep a night & eat good QUALITY food.
Supplements are over rated & most people are just poisoning themselves with a ridiculous amount of protein & vitamins.
Take a good quality post workout supplement with your meal to be eaten within 1-2 hours of your workout.
This link will illusrate - Pre & Post Workout I mostly agree with their advice here.
I used to eat toast with jam 20min. before my workout for energy when I missed the UtraFuel. (I also used to stack ephedrine & caffiene but that is now illegal so nix it)
Twinlab or EAS offer quality supplements.
I used TwinLab's Ultra Fuel & Mass Fuel off season, during competition I used Ripped Fuel.
Ultra Fuel doubles as a pre & post formula.
Another notable mention for vitamins is Universal's Animal Pak.
I used to take it during my INTENSE training phase.
You don't need this if you're not putting out 110%
As far as dosage goes you do NOT need to exceed the recommended dose & probably could get by just fine on half of it if your not working REALLY hard.
Did I mention that to get results you have to work HARD?
Intense workouts for less than 90min with exercises & weights appropriate to cause complete muscle failure after 8-12 reps is what works.
You need a spotter on some exercises & MUST continue reps till you cannot lift anymore (complete muscle failure).
8 reps for power & strength 12 for average bodybuilding, 15 or more for endurance & muscle definition.
Always work the large muscles like chest & back before shoulders & arms, quads before hamstrings.
Oh, if your one of those who says "I dont want to get huge" I seriously find that comical.
98% of the people out there have no clue what it takes to get "huge" without steroids.
Huge without steroids is almost non-existant unless you have a gland problem.
ps. Every professional from the Mr. North America on up is on Roids.
They cannot get beyond that level competitively without them.... PERIOD!
Here is the Terminator's site with some good info but try to not get sucked into the supplement trap.
Supplement companies are in the business to make money, that's the best bit of info your gonna get.
http://www.gain-weight-muscle-fast.com/bodybuilding-supplements.html
Krustee beat me to it. I second what he said.
I train a bit differently since I'm not training for gorilla size. More cardio and longer distance running. Diet and rest is IMO probably the most important aspects here. I don't take supplements because I don't think they are necessary for me. If you are eating healthy, you should be getting everything from the foods you eat. There really isn't a need to take the supplements unless you're training for competition. The average gym goer doesn't necessarily need to be taking in the extra something or another found in those supples.
As part of the natural aging process, the older you get the longer the recovery time from injury and recovery from a HARD workout but if you get enough sleep and rest, there's no reason why you wouldn't recover within a day or two.
IMO, HUGE is subjective. For me being huge is having to wear one size too large because my shoulders are too wide. It looks funny. For others, they are fine with that and HUGE for them is gorilla size.
I read this somewhere that taking caffeine before a workout is not advised because caffeine increases your alertness ie wakes you up but it does not increase your metabolism. Your heart rate might increase due to the caffeine and a hard work out will just further stress the heart. It's not advisable to take caffeine before working out if you have minor heart issues. I haven't been able to find any other sites quoting this so I can't be sure of the validity of the claim.
I train a bit differently since I'm not training for gorilla size. More cardio and longer distance running. Diet and rest is IMO probably the most important aspects here. I don't take supplements because I don't think they are necessary for me. If you are eating healthy, you should be getting everything from the foods you eat. There really isn't a need to take the supplements unless you're training for competition. The average gym goer doesn't necessarily need to be taking in the extra something or another found in those supples.
As part of the natural aging process, the older you get the longer the recovery time from injury and recovery from a HARD workout but if you get enough sleep and rest, there's no reason why you wouldn't recover within a day or two.
IMO, HUGE is subjective. For me being huge is having to wear one size too large because my shoulders are too wide. It looks funny. For others, they are fine with that and HUGE for them is gorilla size.
I read this somewhere that taking caffeine before a workout is not advised because caffeine increases your alertness ie wakes you up but it does not increase your metabolism. Your heart rate might increase due to the caffeine and a hard work out will just further stress the heart. It's not advisable to take caffeine before working out if you have minor heart issues. I haven't been able to find any other sites quoting this so I can't be sure of the validity of the claim.
former although i'd love to start again. i second krustee on this one. although i think i like the use of supplements a little more then he does. within reason that is and make sure they are quality and you don't buy them from some quack.
i tried the "train a different muscle group everyday" and i never found it worked as well as going hard on everything three times a week. i read somewhere that when you work large muscle groups i.e. your legs it releases more testosterone into your system therefore building more muscle faster. you should also work out as early in the day as possible, in the morning if you can. morning is when your body will have its peak level of testosterone which is why many men sometimes wake up with morning wood.
i used to take nutrabolic protein powder and nutrabolic creatine malate which is different from creatine monohydrate in that you don't need a sugar agent to break down the malate like you do the monohydrate. the body breaks down the malate faster and more naturally, you also will not bloat like you do with creatine monohydrate.
the creatine and the glutemine in the protein powder will speed up recovery time.
you will probably get a lot of different answers and opinions on this as there are lot of different schools of thought and contradictions. what it comes down to is what works for you so try different things til you get it right.
for supplements i'd go to powerhouse nutrition. they have stores in richmond and one at city square mall at cambie and west 12th.
oh quality foods. eat lots of sweet potato's. muscle building food.
i tried the "train a different muscle group everyday" and i never found it worked as well as going hard on everything three times a week. i read somewhere that when you work large muscle groups i.e. your legs it releases more testosterone into your system therefore building more muscle faster. you should also work out as early in the day as possible, in the morning if you can. morning is when your body will have its peak level of testosterone which is why many men sometimes wake up with morning wood.
i used to take nutrabolic protein powder and nutrabolic creatine malate which is different from creatine monohydrate in that you don't need a sugar agent to break down the malate like you do the monohydrate. the body breaks down the malate faster and more naturally, you also will not bloat like you do with creatine monohydrate.
the creatine and the glutemine in the protein powder will speed up recovery time.
you will probably get a lot of different answers and opinions on this as there are lot of different schools of thought and contradictions. what it comes down to is what works for you so try different things til you get it right.
for supplements i'd go to powerhouse nutrition. they have stores in richmond and one at city square mall at cambie and west 12th.
oh quality foods. eat lots of sweet potato's. muscle building food.
I read through some more of this site & I have to say that it is quite well done.
http://www.gain-weight-muscle-fast.com/post-workout-nutrition.html
Pay particular attention to the Glycemic Index info, it is overlooked by most hard gainer types.
The Diet calculator is quite nifty on this page:
http://www.gain-weight-muscle-fast.com/bodybuilding-nutrition-resources.html
http://www.gain-weight-muscle-fast.com/post-workout-nutrition.html
Pay particular attention to the Glycemic Index info, it is overlooked by most hard gainer types.
The Diet calculator is quite nifty on this page:
http://www.gain-weight-muscle-fast.com/bodybuilding-nutrition-resources.html
I agree
G.A.
This is basically what I do in my training schedule. Keep in mind your diet will affect your results as much or more than your training.
G.A.
Any kind of recovery. REST REST REST
As you get older Recovery is goin to take longer.
Just make sure you increase your Cardio (lots of Sexercise).
If your taking a Multi pak or Taking Vitamins of your choice. Just check , some vitamins cannot be mixed or taken at the same time.
Creatine (Micronized) - for faster absorption-stomach friendly
- Rocks. Take it before and after a work out.
I was even takin it in the middle of the day. You constantly feel pumped.
When working out, Work HARD! When you get to failure.
Stop, lower the Weight , lift to failure again.
Stop, lower the weight, lift to failure again.
Keep lowering the weight till you absolute can't do anymore.
Exercise of this calibre works, as long as you EAT RIGHT, & REST.
NO PAIN NO GAIN.
its only the older creatine monohydrates that bloat you and add water weight. all the new creatine malates will not bloat or add water weight.
The newer could still bloat you if you take too much. Again, too much of everything is no good.
1cents worth
krustee got alot of it right, with a notable exception of supplements. eas and twinlab used to be top notch companies, now they're struggling to keep up. a good multivitamin/mineral/antioxidant pak is essential, protein powder is almost a must, and beyond that there are many supplements which are not crucial but do help depending on your goals.
everything you do should be centred around your personal level of recovery - not my level, not mr olympia's level but your own. you can train the muscles once a week, twice a week, or even three times a week but the number of sets and exercises you do depends on your training frequency. whole body 3x per week means you train 2-3 sets per bodypart per workout. training each muscle group once per week means 8-12 sets per bodypart. and the sets i mentioned are actual hard working sets, not counting warm-ups.
one of my friends got me on a supplement called recovery several months ago. i don't use it because i have so much else in my arsenal that boosts recovery (some of you can figure out what) but i gave it to my dad and he loves it. it's like natural advil that helps your joints, tendons, and muscles to recover and become pain-free. so depending on how old you are you may want to check it out.
everything you do should be centred around your personal level of recovery - not my level, not mr olympia's level but your own. you can train the muscles once a week, twice a week, or even three times a week but the number of sets and exercises you do depends on your training frequency. whole body 3x per week means you train 2-3 sets per bodypart per workout. training each muscle group once per week means 8-12 sets per bodypart. and the sets i mentioned are actual hard working sets, not counting warm-ups.
one of my friends got me on a supplement called recovery several months ago. i don't use it because i have so much else in my arsenal that boosts recovery (some of you can figure out what) but i gave it to my dad and he loves it. it's like natural advil that helps your joints, tendons, and muscles to recover and become pain-free. so depending on how old you are you may want to check it out.
...
i'm a numbers guy...
i would be interested in knowing what kind of weight you guys handle in your workouts...
bench, inclines, squats, curls, shrugs and dumbells, those kind of things...
who are the strongest bodybuilders in the world today...
who are the strongest weightlifters...
who are the strongest powerlifters...
has anybody heard of mariusz pudzianowski...
i'm a numbers guy...
i would be interested in knowing what kind of weight you guys handle in your workouts...
bench, inclines, squats, curls, shrugs and dumbells, those kind of things...
who are the strongest bodybuilders in the world today...
who are the strongest weightlifters...
who are the strongest powerlifters...
has anybody heard of mariusz pudzianowski...
i'm a numbers guy too. but i like to factor in the trade off between strength and reduced bodyweight, and overall physical fitness. for instance i have benched 455lb for 2 reps @ 248lbs but i feel and look much better at 220lbs, even tho my max bench now is about 405 lbs.
but for the record (at a bodyweight of 218lbs):
bench - 405 for 2
incline - don't do them on bar, dumbells 120's for 10
deadlift - 495 for 4
squat - 315 for 25 (yes, 25 reps)
bicep curl - 225 for 2
shrugs - 135 for 30 (really, has anybody figured out that your traps grow better from high reps and max contraction instead of heaving 5 plates for 6 reps?)
military press - 265 for 4
clean and jerk - 225 for 3 (no, i won't be making the olympic team)
dips - 50 reps with bodyweight
i dunno what else to add.
of course all of this is irrelevant if you don't back it up with a physique that has atleast some abdominal definition. and arnold said it best when he stated that without your abs showing you lift weights. when you can see your abs you can call yourself a bodybuilder. when somebody asks you to show a muscle you raise your arm and show them your biceps. when somebody asks you if you are in shape (and if you really are) you lift up your shirt and show them your midsection.
this isn't to glorify bodybuilders or negate anybody's hard work in the gym. it's simply to put in perspective the different levels.
but for the record (at a bodyweight of 218lbs):
bench - 405 for 2
incline - don't do them on bar, dumbells 120's for 10
deadlift - 495 for 4
squat - 315 for 25 (yes, 25 reps)
bicep curl - 225 for 2
shrugs - 135 for 30 (really, has anybody figured out that your traps grow better from high reps and max contraction instead of heaving 5 plates for 6 reps?)
military press - 265 for 4
clean and jerk - 225 for 3 (no, i won't be making the olympic team)
dips - 50 reps with bodyweight
i dunno what else to add.
of course all of this is irrelevant if you don't back it up with a physique that has atleast some abdominal definition. and arnold said it best when he stated that without your abs showing you lift weights. when you can see your abs you can call yourself a bodybuilder. when somebody asks you to show a muscle you raise your arm and show them your biceps. when somebody asks you if you are in shape (and if you really are) you lift up your shirt and show them your midsection.
this isn't to glorify bodybuilders or negate anybody's hard work in the gym. it's simply to put in perspective the different levels.
I am not going to get into this very much but the best recovery supplement is Horse Power by far. Every professional body builder I know uses that stuff. It is cleaned out at the stores and everyone can not wait for a new flavor. If you want to push yourself in a healthy way that is one supplement you should take. One of the main ingredients is Nitric Oxide. I am shocked this hasn’t been mentioned.
After that Testosterone boosts after all that is what steroids basically are. If you want to go further get an estrogen blocker. Make sure to take a good multivitamin with the Testosterone booster. T3 is one of the best ones on the market and then Vitrax. These only go to your natural max testosterone levels. Anything above would be steroids.
For protein take something like Isoflex after your workout. It is good to get a lot of protein in you after a work out.
If you take a lot of caffeine you better take calcium as well because caffeine depreciates calcium.
If you want stuff for anti aging and you are taking antioxidants like Co-Q-10 take Acetyl L-Cartinine with it.
This is just the basics.
That’s right do not take ephedrine & caffeine. It isn't needed there is much better and healthier supplements on the market.
Caffeine isn't bad for you but high doses isn't healthy for you either. It is also very hard to get a good nights rest. We all know how important rest is.
Do I really need to get into ephedrine....
.
yes, nitric oxide is marvelous, no doubt you got that right. but horsepower? dude, i don't know who you know, but no not every professional bodybuilder is on that stuff nor do they need to be (there's other brands that do the same thing). as well the original batch tasted like battery acid and did not mix well at all. the reason it's cleaned out at stores is because alot of people threw it away. with that said, yes it does work, but expand is still a better choice (i'm not a chemist and i'm not gonna spend the time to recite the label but you can look it up).
as far as hunsperger's response about numbers, yes you could make them up but why? making up the numbers doesn't mean anything because there's no prize here. it's simply an exercise so you can judge where you fit in strength wise. you could just do that at your local gym except the numbers are skewed based on where you work out (fitness world downtown probably has less juice monkeys than fitness world surrey).
wow, do you work for ultimate nutrition (the makers of horsepower)?
yes, nitric oxide is marvelous, no doubt you got that right. but horsepower? dude, i don't know who you know, but no not every professional bodybuilder is on that stuff nor do they need to be (there's other brands that do the same thing). as well the original batch tasted like battery acid and did not mix well at all. the reason it's cleaned out at stores is because alot of people threw it away. with that said, yes it does work, but expand is still a better choice (i'm not a chemist and i'm not gonna spend the time to recite the label but you can look it up).
as far as hunsperger's response about numbers, yes you could make them up but why? making up the numbers doesn't mean anything because there's no prize here. it's simply an exercise so you can judge where you fit in strength wise. you could just do that at your local gym except the numbers are skewed based on where you work out (fitness world downtown probably has less juice monkeys than fitness world surrey).
WRONG!!!
Training & rest are by FAR the most important for bodybuilding.
Nutrition plays a supportive role.
I once decided to train & not use any supplements for 6 months & only noticed a small difference in results.
90% of the people out there will never need supplementation beyond a vitamin pill!
Vitamin & sport nutrition supplements is a multi-billion dollar business!
Everybody should keep that forefront in their minds when thinking about supplements.
Think before you fall victim to all the hype!
Those who tell you they have found the miracle pill or powder that replaces years of HARD work are full of it.
If you want the easy way out just do what the Pro's do -
stick a needle in your ass & pump some steroids in yourself. You get a nice fake body in a few months of hard training versus years doing it the natural way.
Hope you don't mind losing a kidney or getting liver damage or heart failure. - Small price to pay right?
The other great advantage is you get to watch your dick shrink & an increased chance of impotence (flaccid Phallic syndrome)
hey kalel...
thanks for your response and honesty...
your numbers are very impressive...
you are also very knowledgeable...
have you any interest in powerlifting...
