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Hi, I'm a 25 year old male from the UK and need advice on many matters.
Basically the situation is that I play football (soccer) on a regular basis and am finding I'm struggling a bit physically. (and I also want to look better of course) Cardio is not a problem whatsoever, I had a backround in boxing as a teenager and seem to have never really lost my staminer or mental strength but I'm really skinny. I'm 5'8 and weigh 150. My diet is pretty shocking to tell you the truth, I drink loads of larger and a fair amount of fatty foods. The intention was to spend a couple of weeks doing cardio and drinking no booze to try and lose this bit of flab around my stomach before commencing training.
I'm gonna give myself a 4 month window between football seasons to train my arse off and muscle up. I want to know what is the best regime to follow - i'm sure some of you guys will have a model to follow for a beginner. Also what type of supplements are best for my situation? I'm not to sure about juicing either but have done some research and would not be against it if recommended, I'll really try anything to add some bulk.
What is a realistic weight gain I can expect in 4 months and will a cycle make that much of a difference? I'll have access to a good gym and be looking at 5 sessions a week I guess.
No need to do a cycle if you're going to be working out four months and are just now getting started. Your newbie gains will be as good without all of the shit that goes along with anabolics.
Try reading the How to Bulk sticky in the nutrition forum. Your diet will dictate the gains that you can make in the next few months. No reason why you can't put on at least 10lbs of muscle during 4 months.
Rippetoe's Starting Strength is a good program from what I hear...
No need to do a cycle if you're going to be working out four months and are just now getting started. Your newbie gains will be as good without all of the shit that goes along with anabolics.
Try reading the How to Bulk sticky in the nutrition forum. Your diet will dictate the gains that you can make in the next few months. No reason why you can't put on at least 10lbs of muscle during 4 months.
Rippetoe's Starting Strength is a good program from what I hear...
It's a full body workout, three times a week. Focus on the big three. (deads, squats, bench) I think the rep range is normally 3X5. If you google it, then you'll find all kinds of examples.
I just posted an alternative to the ABA format which frankly I think sucks and is not the ONLY option for SS. Since the other poster never bothered to respond to his own thread again perhaps you can benefit
And just look in the journals! We have lots of Rippetoe/Starting Strength, etc. journals in there. Chock full of info.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Okay guys I've got to grips with most of the terminology and stuff now. I understand the inportance of working whole muscle groups instead of isolating one muscle etc.
One thing I can't find anywhere is how much to lift as a percentage of my maximum. I'll be looking to do the 3x5 set as described above.
And also whats the best alternative to a squat? Whats the exercise called when using a multi you lay on your back and push your feet against a plate? I'm guessing this will be the best alternate
You're thinking of leg press. Squats activate over a hundred muscles throughout the body. They are the best mass/strength building exercise. Leg press is okay, but it shouldn't replace squats. I suppose the best replacement for conventional squats would be a different variation of squats. Why do you ask, just out of curiosity?
Advice for a newbie please
Why do you ask, just out of curiosity?
Hybrid Mode