ya, I should post some b4 and after pics but i'm kinda shy

 

<--- happy creatine user + >100g or protein a day

I've found the best results for me have been simply continueing to mix up my routine, and movements, I try to do 4 movements for every major muscle group and change out one movement with a new one everytime. I try to balance working out with enjoying it... so I go every night (sometimes take 2-3 days off) and never stay more than an hour.

I like to do 3 day rotations, back/chest, shoulders/bicep/tricep, and legs

or sometimes, back/triceps, chest/biceps, legs/shoulders

so far I've put on 20lbs in 12 mos. (from 143 to 163)

 

Ephedra is now banned by government and I agree w/ them! Just want to warn you/be cautious if you're going to use them/con't to use them.

Registered Dietitian (M.S. in Nutritional Sciences)
Exercise Physiologist (B.S. in Health and Sport Sciences)
expertise in Sports Nutritionist, weight loss, etc.
Rather be known for my S2000.

There are many different combinations. Many advice already given are good in regards to mix-match workout of both cardio and strength training, and eating about every 3 hrs or so/small frequent meals. post workout meals will add energy and growth. higher intensity will add bulk to muscles. variety will keep the muscle growth at optimum.

Not eating carbs, well that just dehydrates you to get the cut look but will decrease overall performance and growth rate, and will lose the cut once carbs are reintroduced. great quick fix for spring break or 10 yr reunion.

If your trainer is certified, let them work for their money. The best trainer is not only the one who knows the background of both exercise and diet but who can also motivate you. It's worth it if you have the money, your own cheerleader. I charge $50/hr and do well in DC metro, but sometimes just get tired of training others.

My last two clients were military's national body building champ and 3rd place runner up w/ proper diet and exercise. I trained them both for 2-3 months. Prior to me (trainer), the best they did was to finish in top 10, not top 3.

Good luck.

 

thanks, I don't work out w/ that buddy anymore, I will lower my intensity of my cardio as well and target the 130 rate

 

I came up with this site awhile ago, and saved it to my favorites. Answers just about everything concerning weight training and the likes.....www.exrx.net

 

Living around this world of bodybuilding, 2 friends who are amatures, and one of them friends with Art Atwell who competed in this year's Mr. Olympia, I will tell you this-find what routines best suit your body. it will take experimenting on your part to find out what stimulates your muscles the most (so they grow), how much recovery time your muscle groups need between workouts (so they grow and can use their full potential at your next workout). Stimulation for some comes from higher reps (10-12) for some it's lower reps (4-8). But they key is intensity! Do not just do 10 reps ho=humming along-work the muscle hard, MAKE EVERY REP COUNT! Some body types do best with 2,3,4, or 5 excersizes per muscle group, regular sets, pyramid sets, drop sets, tri-sets/super-sets. Just experiment to find your body's optimal routine and training frequency. Eat healthy, and to gain muscle eat a lot so those muscles can absorb it-PROTEIN, muscles will need it. I personally have experimented with all sorts of supplements, they all have their + and -, I am supplement free except for protein as of now. I think that for a beginner 2 to 3 days a week is all that is needed. As your weights and intensity go up, do 3 to 4 days, 5 if you really want and your training split requires, BUT, I see all to often someone go too often too soon and quit on it within a month or so.
I could go on and on with good routines and such, but I'll cut this novel off now.
Del

 

I went from 115 pounds to 145 pounds my Sophomore year in high school and had 7% body fat at 145 pounds. This was all in the course of one semester. Lets just say I was working my ass off. Also I went from a Bench max of 115 to a max of 185!

 

Actually...joeking1978 and I are certified personal trainers, although we no longer do this as a profession. If you need some more input, feel free to PM myself or Joe.

 

If your primary goal is appearance then you should be thinking allong the lines of 90% diet, 10% workout. If you cant keep a stringent diet, unless you have a great metabolism, you have no chance at a "bruce lee" phsyique.

 

[QUOTE]Originally posted by 3fiddyZ
Actually...joeking1978 and I are certified personal trainers, although we no longer do this as a profession.