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Old 10-15-2007, 12:51 PM
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Cradler Cradler is offline
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What's your ht/wt/ experience / diet?

Don't do "all upper body". You won't stimulate NEARLY as much growth as if you do compound lifts, esp. in the legs/back. Think it through: by not working about 3/4 of your muscle mass by not doing things like squats/deads, the growth signal you send to your body can't be nearly as strong as if you DO those movements. You want the most muscle mass possible? It's not hard, it's just hard work. Focus on the main compound movements, especially the big three: squat, deadlift, and bench press. Doing those three, with a few other major movements and some select assistance work, will pack mass on you like nothing else. So don't get into the upper body only thing.

Don't do workouts every day, you'll overtrain faster than you can believe. Most lifters here will probably tell you they work 3-4 times a week depending on their specific regimen.

Reps and sets - there's some room for negotiation here, but as far as putting on lots of mass, it's generally agreed that rep ranges of 3-8 are best for mass/strength building, and most of the time you'll just do 3 sets of a given movement, not counting warmups. Some programs, though, like DFT 5x5 (there's a sticky on it up top) have you doing 5 sets. A basic program usually consists of 3x5 (3 sets of 5 reps a set) work.

I'm not a creatine expert by any means, but I do know that something like creatine serves no purpose when you're not working out. You'd only take it on workout days.

Lastly, if you're going to do all this stuff, make sure your diet is in order. I don't know your ht/wt but you want tons of calories - 3000 is usually the bare minimum for size gain and it's preferred to go above that. Also, your macros (carbs/fat/protein) will need to be hammered out as well - again it'd be good to have your stats here.

-Cradler, Official Answering Machine of bb.net
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