Working Out Correctly

This is very important!^

 

oh, i would use a really good protein shake, like the ones found at GNC, their pretty tasty, and they make you feel great when your done working out. like 40$ for a box of it and bottle with mixer built in. it takes the work outta making the shakes.

 

v v nice guide might help me im trying to get fit

 

this workout program is actually total shit. It's entirely wrong, doesn't even incorperate back.

 

Never go after eating because all your work will be almost for nothing.
LOL completely wrong. if you go without taking a shake or eating food, your wasting your time. other way around, sorry. If you dont eat before you work out, you wont have the nutrients and stuff needed to build muscle

 

do0dl3, I placed second in my province for body building what do you have to your name? You eat a high carb, high protein low fat low sugar meal after a workout, as soon as possible. You should not eat within two hours (before) a work out. Your idea of a workout however is probably doing bicep curls three times a week or worse yet, power training on rs.

 

There has to be squatting and dead lifting if you really want to be strong (or Olympic style lifts if you're more advanced). I mean if all you did was squat and dead lift three times a week you could get good results. I would suggest to anyone wanting to weight-lift to get a good trainer and/or read up on some books from Amazon.

 

first of all no explode has a lot of creatine in it and is quite expensive and whey protein can be expensive too if used as much as he wants to he acts like all this is cheap...
the best way to go is to take a no black powder before a work out whey protein after and crealkaline after...
the crealkaline is like creatine but instead of the water being added to ur muscle it absorbs the water so it just makes ur muscle bigger

 

Overall a pretty good thread, especially since its on a gaming forum. But one thing really pissed me off when i skimmed through a couple of these pages; Your ideas about creatine.

Creatine is naturally made in your body, it is in most foods with high protein, in small amounts for most, but fish has the most amount. Creatine is not at all BAD for you. It does not cause cancer in any way, whoever said that is way to uneducated to be posting. It CAN be bad for your kidneys, but that can only occur when you are overdosing on creatine with over 20 grams a day (2.5-5 grams is recommended a day) along with drinking a minimal amount of water.

I took creatine for 3 months this winter/spring. My parents were extremely skeptical about it so i agreed to get tested before taking creatine and a month of taking creatine. In the beginning, my kidney levels (forget what they are called) were normal and after a month of taking 5 grams of creatine a day they were only slightly raised while still staying in the normal range.

 

fish doesn't have that much creatine dumb shit, red meat does. You don't know dick about creatine as there is no way to monitor the change in your kidneys over a one month period. You cannot overdose creatine as it just becomes expensive piss once your body has had enough.

Good job grave digging and I love how you got your info off other sites and not personal experience. Everyone loves a liar.

 

Lol okay bud. I have taken creatine, i even have a workout log from bodybuilding.com, if you want you can go check it out. I did take creatine for a couple of months, i don't know why anyone would lie about that. And you are fucking retarded, why wouldn't you be able to get your kidney levels tested dumb shit, if i can find the docs. the doctors had i will post it here.

And this is from a website showing that fish has more creatine than red meat:

Food Approx creatine content (grams per lb) Amount required in lbs (for 5 grams/day intake) Calories contained
Herring (raw) 3-4 1.4 1500
Beef (lean) 2 2.5 1400
Cod (raw) 1.4 3.6 1250
Tuna (raw) 1.8 2.8 1700
Pork (lean) 2 2.5 1700
Salmon (raw) 2 2.5 2100
Milk (semi-skimmed) 0.05 160 33600
Prawns Trace Huge amounts! Huge amounts!

As you can see, Herring has the most amount of creatine dumb shit. Get your facts straight before you post and try to act like tough shit bro.

And pre-workout meals are one of the most important meals of the day. Where do you think you get the energy to workout if you do not have enough calories in you before a workout.

Try eating something before a workout and compare it to having nothing to eat before one, you will notice a pretty big difference.

And do you have the website where you supposebly placed second in your province. If you do not have proof, then i will take it you are lying.

 

If you are a beginner i'd really suggest that you do a program that focuses MAINLY on Compounds.

Compounds are the most important thing for weightlifting. You will gain the most strength and size from compoun movements like: Bench Press, Squat, Deadlift, and Overhead Press.

I did a little version of 5x5 for 2 months and really liked it, its simple yet it will give great results, especially in strength and a good amount in size.

Day 1: Squats 5x5 and maybe calf raises since i have small calves

Day 2: Bench Press 5x5, Weighted Dips 5x5

Day 3: Deadlifts 5x5, Weighted Pullups or Chinups 5x5, and optional BB or DB Rows 5x5

Day 4: Overhead Press 5x5, BW Dips 3x failure, 4 sets of whatever body part is lagging the most.

I would usually just add day 4's overhead press to day 2.

And by 5x5, i mean 5x5 of your heaviest set, so take for example that i want to do a 165x5 for bench press, i would do this:

45x10
95x8
135x3
155x1

Those are the warmups. These will change with how fast you can warmup, but this is what i do for example. Never make over a 50 pound jump in weight is a good rule of thumb, no matter how much you lift.

So the Working Sets will be 5x5, so in this case its 165x5:

165x5
165x5
165x5
165x5
165x5


And with this workout you try to add 5 pounds every week to each of your lifts. So a good thing to do when you start this out is to start 10 lbs less than your normal 5 rep max and keep adding 5 lbs until you completely stall. Then you start over.

 

It's usually 3 sets of 8. You also raise the weight by a percentage.

so lets say your max on bench was 100 pounds. Week 1 you do 60, week 2 65, week 3 70 then week 4 back to 60. The following month you raise it to 65, 70, 75, 65. Many people easily add 50 pounds to their bench in a year doing this. I added 100 but superpump 250 definitely helped.

 

Yes, but 5x5 is a program which is specifically for strength. 3x8 is good for both strength and size, but more towards size.

Try out White Flood by Controlled Labs instead of Superpump 250. I liked it alot better and felt it gave me alot more energy and the pumps were great. I have tried 2 samples of superpump 250 and i thought that the pumps were pretty good but my energy wasn't nearly what it was like on White Flood. Also, do you get the typical superdumps.

Owain how big are you these days? I'm pretty small these days at 5'8" 170 lbs. Where did you do your first BB contest, what weight did you go in there at, and how did you like it?

In like 3-4 years im thinking of entering a show in the middleweights.

 

Great guide lol?

Ive been using it since 2008. =]

Im fucking ripped.

 

I use fish oil when i'm at my mom's house. I use whey protein like every day. but 4 times a day is a little much. I usually use it twice a day. The bottle thing says to use it 1-3 times a day.

 

I use fish oil when i'm at my mom's house. I use whey protein like every day. but 4 times a day is a little much. I usually use it twice a day. The bottle thing says to use it 1-3 times a day.

 

i'm currently 5'10" 190lbs, trying to keep my legs down to a reasonable size and decided to bulk up from november until feb. Had a shoulder injury from Nov08-august09 and that really screwed things up, overhead lifts still arn't right.

For the contest I was probably about 165, but my usual weight was more around 175. I biked 60K the day before, lived in a sauna and was basically starved and dehydrated, did some toning on the day of. The short shorts were extremely uncomfortable(not saying location since there are pics) and some of the people creeped me out but other than that it was alright. A lot of hype for what it was, they basically went for chest-waist-leg ratio so I placed well thanks to the lats and legs. Prices were supplement gift cards.

Now that i'm out of the U18 really don't stand a chance so i'm just going to go for some big lifts and try to avoid injury. Toning for the summer hopefully cutting to 180, working my ass off in the warehouse then i'm off to university.

Wouldn't do it again, wasn't really my thing. The preparation was insane and I really didn't need the c I prefer weightlifting to bodybuilding I just don't want to look like a freak so I try to remember to do toning phases and plenty of cardio.

superpump was great for two hour workouts, all I take now is pure creatine monohydrate in a smoothie after workouts, and 5 grams in the morning with half a litre of milk. I'm going through 2 litres of milk and 6 eggs daily, a lot of pasta, chicken, fish, almonds and yogurt.

currently doing 3x12 3 exercises for each muscle group with days as followed

on bulk phase I change diet, bike a lot less and do 3x8 for two exercises (three for chest, incline decline flat dumbbell)

Most of my exercises are with dumbbells since I can't use strait bars due to my shoulder

chest, tricep 10KM bike
20KM bike, abs, forearms, calves
Back bicep, forearms 5KM bike
15KM bike 2KM jog, calves
2KM bike warmup Shoulders legs, (calves of course) sometimes forearms
10KM bike, core training

I bike at 30KPH (20MPH) for 20 minute intervals
repeat.

 

I think you should stress the need of protein and a correct diet more, considering I do powerlifting and I lost 10 pounds of fat and gained 10 lean pounds of muscles almost due to the fact that my diet changed and became overall healthier.