1.
Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
2.
Fast Efficient Workouts = 1hr -
This is not hard and fast but studies have shown that Cortisol rises after 1hr
3.
Protein shake immediately after workout and then protein meal with carbs etc within 1hr
4.
Creatine - Mono or CEE you decide. Both before and after workout.
5.
Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.
6.
Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
7.
Supps - Do you note the order in which these are and where supps come??? -
a) Multivitamin / B complex
b) Whey protein
c) creatine
e) Test boosters / stacks etc
Most importantly do you see the order of these things?
Exercises: Compound movements i.e. two arm two leg exercises.
1.
Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
2.
Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze
3.
Leg press
4.
Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.
5.
Core work - Abs / lower back - work the weaker harder.
This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!
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To give an honest well put together answer we need details, and lots of em!
1. What is your diet like?
2. How many times are you eating a day?
3. What kind of lifting routine are you performing?
4. What kind of cardio do you do?
5. How often do you lift or do cardio a week?
6. Do you sleep a full 8hrs a night?
7. Where do babies come from? No seriously where!! I need to know!
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