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Need some training advice.

abhishah1987

Member
Hi All,

I haven't been able to workout or lift due to health reasons, mostly due to a vestibular issue caused by the middle ear. Anyway i was hoping to get back into training and start lifting again.

I unfortunately cant lift every day as it could aggravate my present condition, can i workout every other day, do a full body workout and expect good gains?

Just another question i have been pondering about, my arms are at 12 inches at the moment, will they go to 14 inches naturally within a year or is steroids or PH the only way to get good gains?

Thank you
 
I came out of a back injury a while back. I have been doing full body every other day and cardio on the others, 6 days a week. My reasoning was that I wanted to pretty equally grow my strength in order to keep my back injury in check. In the process, I have leaned out substantially and put on quite a bit of muscle. I had great results naturally and then when that slowed, I was able to get even more on PH. Just my 2c, but full body without PH is a great way to get started.
 
If you haven't worked out for an extended period of time, you should pack on muscle pretty quickly naturally, as long as you're eating too. In fact, PH or SARMS, or Juice might even be a waste when you are back at a starting point.

I recently just got back from a 15 yr. layoff, and between what I believe to be muscle memory and diet, it didn't take me long at all to get back to where I was when I was 25.

If I was you, I'd focus on just compound movements every other day (if your health allows) and get nothing but quality calories in you. Sounds like you want to grow, so figure out what your daily nutritional requirements are (just use google for calculators and have at it) and shoot for intaking a few hundred more calories than that.

Do that for a few months and then you can start to fine tune both your workouts and your nutrition, and just slightly tweak it as you go.

Just a suggestion.
 
Hi All and thank you for your replies.

i am 28 years old, 5'4'' weigh 54kgs, i am fairly lean i can see my abs, they dont pop but i can see them, i haven't ever lifted weights like the way i should, was always into fitness, but my routine was mostly cardio/insanity/insanity max 30, so did do a bit lifting here and there but wasn't ever serious about it the way i am now.

Should i do any cardio at this stage?

How long does it take to add about 2 inches to the arms?

Thank you
 
Ok, nothing wrong with that. Let's start here, what exactly do you mean by "they way I should"? And what kind of weight training exercises are you doing now?
 
Honestly it's plausible with you getting back into real lifting to add two inches in a month naturally, your arms are pretty average and some attention will show some substantial growth in them. Stay away from supplements for about 6 months to a year, hit a bridge where you're not gaining any weight then I advise you to try a SARM if you're going to go the pro hormone route, 1 and 4 andro are good when combined but you will see more results that stay from a SARM with less sides.
 
5'4 54kg (119lbs), haven't been able to work out....you have so much potential to grow! :) Compound lifts every other day, preferably on a program that utilizes linear progression (i.e. Candito Linear, just modify the days so they're spaced out to your liking, or Greyskull LP), coupled with a diet that involves a caloric surplus (eating more than you're burning, which will allow you to build muscle)...you will make a lot of progress this way. Don't even worry about PH for now, you have a so much progress you can make naturally.

For now, I'd probably not worry about cardio and just devote your energy to lifting, but if you really enjoy cardio, that's fine, just make sure you're eating extra food to make up for it.

I wouldn't put a time limit on how long you're giving yourself to put on arm size. There are too many variables...muscle insertions, limb length, etc. Just focus on training and eating and getting stronger, and the size will come. This sport is one where you have to be in it for the long haul...be patient with it, and be persistent. Good luck!
 
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