I prefer to do 5 sets of 10. Yeah it sucks but I have results within like three months. I dont take any supplements but some GNC Amino acid pills.

 

Studies have shown that 1 working set is sufficient to stimulate muscle growth. All subsequent sets you are just burning calories (aka wasting your time).

 

My study shows otherwise? And the guy I lift with really does.

I would also find a physique that you want. Im not big by any means but Im at the point im just gonna tone up a bit and hold that. I also only do upper body, Ive had trouble in the past from one of my legs, so I just dont do them.

 

legs are important.....a strong lower body stimulates muscle growth throughout the entire body. not to mention, squats are proven to boost ur natural testosterone more than any other exercise.

 

I agree that legs are very important... I'm no body builder but my brother is a health freak..... nothing but wheat rice when he has fish, chicken or very lean ground beef (very rareley). He has wheat toast with p nut butter! He uses whey protein every morning and does 30 minutes cardio everyday regardless of his workout! He went from a skinny 5' 10" @155 to a Lean 200 in a little over a year....He started mma since and has lost muscle mass but is back down to 185-195.(perfect size for him). I do not know a ton about his diet but i do know he eats his normal for 3 days then cuts down the other two and has pretty good meals on the weekend but doesn't spoil his weeks work!

 

from what Im reading here my diet is pretty good, I eat quite a bit of chicken, wheat toast, not very much beef, could get more vegetables, beans fibre good thing to have? Might buy so protein today and start on the dumbbells

 

and like someone said earlier.... give your muscles time to rest...work em hard then let them heal. I used to do M/W/F Chest tri's and T/TH legs and back and bi's. This way you have time for you muscles to relax and you arent burnt out after chest to do the bi's. then i did a ton of cardio almost everyday...I needed to lose weight no gain haha! but like said before take a 30 minute run/walk before your routine to get the blood going through your legs and get them burning a little. It increases natural steroids/testostorone

 

I broke my shin a few years ago and it has pretty well plagued me ever sense, so I dont do lower body. Its not really by choice. I run and stuff, just no heavy weights on my legs.

 

this has been some pretty cute reading from some fairly inexperienced sounding people. LOL a few of them sound like they might really train right.

proper nutrition is key though, like they mentioned. as for training, just get on some sites and do some reading, and try whichever routines you feel work best for you.

its hard to go by Ronnie Coleman's routine, or Dorians, being that they are genetic freaks to start with, and cycle massive amounts of HGH and steroids during the off season. anything works well when you are stabbing copius amounts of the good **** ! LOL

its a time consuming, lifestyle type of thing to have a great physique. just get the proper nutrition in, train every muscle ONCE weekly, and try to get around 8 hours of sleep. you will be fine

good luck

 

do some reading my friend


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