nightside1234
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Ive just started working out. Where should i start at with lifting??
Should I start out cutting?? reps//sets?
Should I start out cutting?? reps//sets?
those are the staples. protein and carbs + what you have up there are all you will need to gain for about 1-2 years.Good STUFF SUN
what site do you suggest getting waxy maize starch from?
Any other supplements to add into this?
creatine
BCAA's?
Multi vit. ??
get the low sodium version, and YES!and would planters nuts be a good choice?
total body, compound moves - three times per week. something like:
squats
bench
deads
military press
clean and press
pull ups or chins
4 sets of 8 on monday, 4 sets of 10 on wednesday, 4 sets of 6 on friday, but you add 2.5 plates per side on friday. every month you're going up by 20 pounds in weight, and always altering reps - those are keys for growth - changing things up and going up in weight.
you could add more compound moves to the above, but those are the basics for adding some size.
when you say 75g WMS + 25g PROTEIN i know what WMS is, but for protein do i use a food compound or whey drink?5:30 AM- Wake up - 75g WMS + 25g PROTEIN - you're going swimming and will burn all those calories up
6-8 AM Swim @ Ball Pool
8:15 AMBreakfeast - 4 eggs, mix 1 scoop of whey in milk and add it to a cup of granola - hitting the weights soon
8:30-9:30 Lifting @ Weight room - finish with 75g WMS + 25-35g protein
10-12 Homework in Library - snack on nuts or string cheese
12-1 Business Law - nuts or string cheese after class
1-2 English - same
3-6 Lunch//Nap/ Homework - turkey or tuna on wheat, no mayo
6:45 - WMS + protein. this is redundant, but swimming will burn up gobs of calories.
7-9 Swimming @ Lewellen pool
9:15 Dinner - steak or chicken breast, with brown rice
bedtime - 2 tbsp natural peanut butter
this sounds right. you'll have to adjust portions to meet your needs, but the timing, amount of protein, etc should be pretty good. swimming that much is going to lean you out like crazy. some of the pro swimmers just do mcdonalds and fast food because of how fast their metabolism is.
2-3 months.how many weeks should i do my 5x5 cycle?
whey protein drink for sure + the WMS.when you say 75g WMS + 25g PROTEIN i know what WMS is, but for protein do i use a food compound or whey drink?
warmup is first, i just do a light one (1 set) to get the blood flowing, then do the workout.I have a couple questions about your workout sun.
Are there warm up sets in the 4 or do you do warm ups before 4 sets of max?
What is a superset?
and what would you suggest for me since i have huge legs and tiny arms and can barely do 3 chinups and maybe 5 pulls? im like a t-rex, no way can i crank out a lot of body weight movements with my arms
well i know everyone talks about not having "workout ADD" and switching all the time, but i really do have ADD and stuff looses interest fast. but it really should matter exactly how im lifting weights, just that i am lifting weights, at least since im still a beginner it shouldnt matter
so im gunna start this today and ill keep a log and track my results for you(and myself) Wish me luck!
ok i tried this workout and i noticed one thing RIGHT away, there is way to much tricep workout in this, press, clean and press, and bench is too much for such a regular basis. theres also a lack of back workout and bicep.you'll notice that it forces you to push just a little harder, squeeze out that one extra rep. its a phenomenal motivational tool.
if you feel the need to switch things up, you can rotate the order of this. i think that if you gave it a month, you'd never look back. its hard to loose motivation when you're making gains!
i had to quit before i did the deads, i just didnt have the stamina to do them with good form and be sure i wasnt gunna hurt myself. but even if i had, deads dont do much for your upper back, the pull ups are really the only thing that hits them. A row would compliment the pullups and chins nicely and really hit your upper back which if it isnt trained right can easily lag behind the rest of your body and end up with a very alkward muscle imbalance.you don't feel your back challenged with pullups and deads?
biceps i will admit is a little on the weak side. as far as stamina goes, you could try a NO booster, or EAA's. for me, i just went with 1000mcg of B-12 post workout. if you don't feel your back tomorrow, i'm lost. you really should feel this.
thanks for trying it though, it really did add serious size to me, and i hope it will for you as well.
as far as the clean and press goes, i did them pretty light, as i got beaten down doing this workout.
shouldn't happen in one workout. you'll probably recover in a few days - you'll have to work yourself up to doing this 3x per week, since it is pretty nasty, as you've found out already. once you get there though, you'll be cruising like nobody's business.one more question
Is it possible to hit CNS failure(ie overtrain) in one workout. cause after that workout i got the sh**iest sleep ever. maybe 2 hours total. any idea what happened?
and im not gunna remove the pulls/chins just add a row, and replace the presses with push ups
yeah, im going to keep it to two times a week for the first couple weeksshouldn't happen in one workout. you'll probably recover in a few days - you'll have to work yourself up to doing this 3x per week, since it is pretty nasty, as you've found out already. once you get there though, you'll be cruising like nobody's business.
this workout used to put me to sleep like a baby; i was too tired to do anything else!
awesome! you should notice an increase in functional strength pretty quick, which will be all the more important in becoming a great swimmer. keep us updated brotha.Just thought id post an update =]
I started my diet, and ive been doing great!! I have always hated eggs in my life, but the motivation pumping through my blood for a change makes them ohhh sooo tasty!
Workouts in swimming have been really tuff. Trying to get back in shape.
Today was the 2nd day of weights, I was extremely sore from Monday and took me a good warm up set to be able to get the motion back in my muscles. After lifting i was impressed with how pumped up my body looked in the mirror