Honestly I don't see the need for it now. I'm still getting my muscle memory back. I've got 500g just chillin in my locker.
If you are hydrated enough, you won't bloat. I never bloated on creatine mono. Sodium intake has some to do with it too. Really diet in general
PM me with any order questions and concerns
I was thinking of micronized Creatine mono since everything now a days seems to be microed.
PM me with any order questions and concerns
Yeah, micronised creatine is a tad bit more expensive but many reviews conclude it's effectiveness to be equivalent without the cons of the conventional monohydrate.
I personally don't find creatine to help me out too much, it sometimes allows me to break a plateau and gives me slightly more endurance than usual with a workout, but nothing significant like these beginners plaster around.
Goals before this routine is over, most likely in late August.
Bench Press: 225 lbs for 3 sets of 5
Incline Press: 170 lbs for 2 sets of 10
Deadlift: 275 lbs for 1 set of 5
Squat: 225 lbs for 3 sets of 5
Press: 135 lbs for 3 sets of 8
I always told myself, once I hit 275 on deadlifts and squats, 225 on benches, 135 on presses, and 25 reps on pullups, instead of continuing to increase the weight I would increase the reps to try a higher repetition workout scheme, for example 3 sets of 10 with 225, 275, 135, 3 sets of 10 with pullups. By that time I should be strong enough to begin bodybuilding splits and techniques.
It's not like me to switch cycles on the fist week, but I found a variation to a push/pull routine and I'm absolutely desperate to try it. It's a four day routine.
Day 1 - Heavy Push
3 x 5 with flat bench
3 x 5 with press
3 x 5 with incline press
3 x 5 with dips
day 3 - light pull
3 x 10 with pullups
3 x 10 with barbell rows
3 x 10 with deadlifts
3 x 10 with dumbell curls
day 4 - light push
3 x 8 with flat bench
3 x 8 with press
3 x 8 with incline bench
3 x 8 with dips
day 5 - heavy pull
3 x 5 with pullups
3 x 5 with barbell rows
3 x 5 with deadlifts
3 x 5 with chins
Week 1- Day 3 - Light Pull
BW | 1 set | 10 reps
185 lbs | 3 sets | 10 reps
110 lbs | 3 sets | 10 reps
Alternating Dumbell Curls:
25 lbs | 3 sets | 10 reps
why did you go light? feel a little burnt out or you got light every once in a while??.....
Have a look at the routine above, it has a heavy push and pull day, then a light push and pull day.
Day 4 | Week 1 | Light Push
Flat Barbell Press:
165 lbs | 1 set | 8 reps
170 lbs | 1 set | 8 reps
175 lbs | 1 set | 8 reps
Incline Barbell Press:
135 lbs | 1 set | 8 reps
135 lbs | 1 set | 6 reps (f)
Decline Barbell Press:
135 lbs | 1 set | 10 reps
Hanging Leg Raises:
BW | 1 set | 15 reps
Comments:- Need more endurance. Triceps kept causing me to fail during the incline press, decline presses are very weak and should be stronger than flat benches but I haven't done decline presses in years although they are much needed for me. I'll try to apply the principles of progressive resistance on each session for the next 3-4 weeks. Decline presses should increase significantly as I get more used to performing the push motion in a slightly upside down standpoint. Incline and decline presses need serious work, the flat benches were VERY easy.
Post workout- 1 scoop of whey, 1 banana
Yea the mad cow version is what I use progressive loading by 10- 15% with each set and increasing the load on the last set by at least 5 lbs a week you should check it out if u haven't already I posted my routine in my log if u wanna check it out
Yeah increasing the weight each set, starting with two light sets is ideal for me when going 5 total sets of 5 total reps. But if I'm going to train 4-6 reps, I want to train as heavy as possilbe, when I do my workouts with 3 x 5 I can't imagine going another 2 sets, unless of course the weight differs each set.
Day 5 | Week 1 | Heavy Pull & Legs
+10 lbs | 3 sets | 5 reps
125 lbs | 3 sets | 5 reps
135 lbs | 2 sets | 5 reps
BW | 3 sets | 5 reps
ME movement (Lowerbody day)
2 back accessory workouts (pulldowns,rows,Pullups etc)
1 lower back movement
3 sets of biceps..
and alot of ppl add a bit to that. i think u can easily add more volume.
It's all the volume I need, as I'm trying to master progressive resistance, which would overload muscle by constantly raising intensity, not volume.
On the contrary, this workout exhausts me because I use enough weight so that I don't have energy for countless movements. If a muscle is being overloaded, it really doesn't matter if it's via volume or intensity, as long as it's being overloaded.
your using less bodyweight or less an every lift... i realy dont want o be rude but this workout can use alot more intensity (higher weight) or you can add alot more volume ( more movements.)
I'm new to squats.
The linear progression capable by beginners to movements is categorized as "progressive resistance", in which they have the ability to increase the intensity (weight) on their major compound movements. I am overloading the muscle by adding more weight and when that fails the principles of progressive overload or (adding more volume) would be applied to disallow adaption.
135 x 5 turns into a 140 x 5 with the next workout and therefore allows the muscle tissue to disambiguate to frequent training of the sake overloading the tissue by constant change of stimulus or tension to the muscle itself. While progressive resistance refers to increasing the intensity each session this advantage should be taken advantage of. Once the principles of progressive resistance fails the substantial advantage of increasing the intensity would no longer apply and therefore adding more volume as you suggested would be a suitable approach.
With this in mind, my goal is to add more weight and as long as the muscle tissue is being overloaded with an amount of weight that is capable overloading it adequate hypertrophy will be the result.