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 -Invalid Link Removed
3. Protein shake immediately after workout and then protein meal with carbs etc within 1hr
4. Creatine - Mono or CEE you decide ( with post workout shake ). 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!
Thanks for the input, im always looking for other ideas to try out.
Im accually one of the bigger kids in the althletic program at myschool.
I started my freshmen year around 5'4 100lbs maybe... and the baseball coach wanted to cut me... cause i was so far behind. But i had talent. And could run.
Sophmore year, i was about 5'7 135. But had some shoulder problems, rotator cuff tear and a few other mucsel pulls from throwing.
Jr year, i grew to 6'0 about 170. I recoverd pretty fast with all my surguries, and began to workout and start getting back into shape. Started to workout more, and run alot.
And now, im working into my senior year. I have been working out, and eating well, i wont drink anything with over loads of sugar... soda, etc.. right now im standing 6'1 and weigh in at about 190.
Im just wanting to put on a few more pounds, but mainly tone out and gain some mucsle.
Well with that being said, i dont wanna be illegal... and get tested and fail.
Im pretty sure sostonal isnt testable cause i no people that take it, and havent been caught. But idk if maybe it was over looked to some extent... cause my luck... they will find it. Just cause its myluck.:icon_lol:
I was thinking, maybe drop the sostonal. And begin with createin... and eat alot more. Im already taking 3 protein shakes aday. "Mucsle juice 2544". And eat ALOT. im almost never not eating.
