06-5-2009, 10:42 PM | #21 | |
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Join Date: Apr 2008
Posts: 298
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Re: Weightlifting
Quote:
Creatine's like steroids, in that regard, you have to keep taking it to keep getting the benefit. |
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06-6-2009, 09:27 AM | #22 | |
FFR Simfile Author
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Re: Weightlifting
Quote:
Well, that doesn't make any sense. Your bench is already quite good for your weight though. Most people can't bench more than their own weight. It can improve, though. I used to body build. I don't know much about this 5/10 minute bench thing, but I can almost guarantee it won't give you the gains you're looking for. Some people have suggested less weights and more reps, but no, that's not what you want to do. You want to find the sweet spot in terms of reps/weight, which is about 10 reps. You're wasting your time with lots of reps. You gain muscle mass by lifting big, not doing reps. I'd sit down with a spotter and find the amount of weight you can bench around 9-11 reps with. Once you find that weight, do 3 sets in a row with the spotter, always. Always go to failure on sets - that is, until you can't finish and the spotter has to help you finish. This will lead to maximal gains. When you're finished benching, jump right into another chest exercise until you...essentially break. After that you can call it quits on the chest for the day. Continue using the weight you chose for the bench until you can do like 13-15 reps,and then add 5 pounds onto the bar. Also, you don't need to work your chest two days in a row using this method. 2-3 times a week is plenty. I don't know anyone that strictly follows this method that doesn't get gains. Other than that, what's your diet like? You'll probably going to want to stock up on protein and carbs etc after your workout. You can do this in whatever way works for you. You'll want to keep protein and carbs high throughout the day anyway. This will probably lead to some degree of weight gain, but that's good. It allows you to lift heavier, which is going to lead to larger gains in muscle mass. I mean, if the workout isn't leading to gains and you fix the workout, the only answer is the diet. A lot of people try to make gains without eating enough. You really need to stock up and your problem right now could be your weight. If you want to look cut, it's easier to bulk up and then cut down and lose fat later. It leads to much better results.
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Last edited by Reach; 06-6-2009 at 09:35 AM.. |
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06-6-2009, 09:41 AM | #23 |
FFR Player
Join Date: Oct 2008
Posts: 121
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Re: Weightlifting
if you bench is under 200 you've got committment issues
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06-6-2009, 09:45 AM | #24 |
FFR Player
Join Date: Apr 2008
Posts: 298
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Re: Weightlifting
maybe if he was over 200 pounds, yeah. Otherwise, no, you're just posturing.
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06-6-2009, 10:02 AM | #25 |
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Join Date: Oct 2008
Posts: 121
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Re: Weightlifting
the op should post his workout logs for the last 6 months i bet dollars to donuts i'm right
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06-6-2009, 10:30 AM | #26 | |
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Join Date: Mar 2007
Location: Squat Rack
Age: 34
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Re: Weightlifting
Quote:
My diet is pretty sh*t, I won't lie lol. It's not the quality of food I eat, but rather the quantity. Breakfast is completely skipped because I normally wake up feeling extremely nauseous, but on good days I might have a banana or something. Lunch is usually a sandwich with some sort of lunch meat. Afterwards I might snack on fruits or nuts. For dinner, there's always some sort of meat involved: grilled chicken, steak, sausage, or turkey, usually with something like potatoes or pasta and a salad on the side. Round 9:00, if I'm still home, I'll have another serving of fruit, and if I'm out, I'm usually eating something else (but that something else is probably McNuggets or something disgustingly unhealthy) I used to weigh around 130 and tried to put on weight using protein shakes and adding them on top of what I was already eating...that only made me extremely sick and I ended up vomiting more weight and losing. So I put on about 20 pounds or so just eating fruit, specifically apples, bananas, oranges, and watermelon. I'll have a protein shake post-workout, but then I usually won't have a serving of fruit or else I'll feel disgusting. I'd love to weigh around 170, but whenever I've tried to put on weight recently, I get sick and throw it all up. I was at 153 for a while and tried the protein shakes + snacks again...not smart. So if you know any other methods I could try with respect to weight gain, let me know. Anything is greatly appreciated. Also yeah, my arm strength is pretty ridiculous for my weight. When I first starting working out over a year ago, I started with a 25 lb dumbbell next to me while I'd watch TV. I'd do concentration curls until failure, and gradually worked my way up to 30, 35, and now I'm doing 40. I can barbell curl 105 for about six reps with almost perfect form (I might cheat a little on five or six but woop) That's the main reason I thought my bench was suffering...I can curl more than the guy I work out with but he can bench more than me, almost 200 lbs...and he's only 160 lbs :/ Jellygod, I'll PM you in a bit and you can help me with some more stuff if you don't mind...I just feel extremely lazy right now lol Last edited by One Winged Angel; 06-6-2009 at 10:37 AM.. |
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