weight lifting

[Predator Bird]

Originally posted by Clark:
Are you cut?

do i need to post pics of myself? ;)

[Clark Griswold]

If you have some with your shirt off that would be great. ;)

[DARK SDE '02]

NO! No half naked man pictures on this site PLEASE!!

About eating: The 1 gram of protein for every pound of weight is correct. Drink a protein shake or eat a bar within an hour of working out.

About cardio: Bulk and endurance are opposite ends of the physical spectrum. You can't be Arnold's size and have Jackie Chans moves and stamina... So if you want to get big don't do cardio except for a warm up or cool down. Warm up until you break a light sweat, and cool down until your breathing and heartrate is back to normal. But that's it!

Take 48hrs off before you work the same muscle group again.

Always work with a spotter and work to muscle fatigue. The last rep is the most important one!

Do slow reps, through the full range of motion of the muscle group.

Do no more than 6 reps for max bulkiness.

Lift weights at least 3 days a week without skipping any days for about 2 months, you'll notice a difference if you do all the things I listed above. I've gained 10 solid pounds every year from working out since high school. I'm now 160lbs and bench 235 twice at the end of my 6-4-2 flat bench set. So I guess I know what I'm doing huh? [img]smile.gif[/img]

[ka50]

Originally posted by DARK SDE '02:
NO! No half naked man pictures on this site PLEASE!!

About eating: The 1 gram of protein for every pound of weight is correct. Drink a protein shake or eat a bar within an hour of working out.

About cardio: Bulk and endurance are opposite ends of the physical spectrum. You can't be Arnold's size and have Jackie Chans moves and stamina... So if you want to get big don't do cardio except for a warm up or cool down. Warm up until you break a light sweat, and cool down until your breathing and heartrate is back to normal. But that's it!

Take 48hrs off before you work the same muscle group again.

Always work with a spotter and work to muscle fatigue. The last rep is the most important one!

Do slow reps, through the full range of motion of the muscle group.

Do no more than 6 reps for max bulkiness.

Lift weights at least 3 days a week without skipping any days for about 2 months, you'll notice a difference if you do all the things I listed above. I've gained 10 solid pounds every year from working out since high school. I'm now 160lbs and bench 235 twice at the end of my 6-4-2 flat bench set. So I guess I know what I'm doing huh? [img]smile.gif[/img]

I don't know, but after 48 hours I'm still very sore. I usually take a week off to let muscles complitely repair, then hit the gym hard again. I'm sore at least 4-5 days after the workout and I heard you can't workout sore muslces?

[Flowbee V6]

Most pros just work each muscle one time a week. I like to do it two times a week spaced at least 3 days apart. Everyone will vary on their need to recouperate depending on genetics and how hard intense they workout

and as far as "6 reps for max bulkiness", I've heard that 1-6 reps is for max strength gains, not so much bulk. 8-12 is generally the sweet spot for muscle size gains