Hey paul. I think its time for you to stop being deep, and controlled with your lifts. And start going ape-shit heavy. Because you obviously have great defenition now its time for you to transform into a SILVERBACK GEURILLA !!!
Deep might have been the wrong word, another way to put it is… Just really focusing on hammering the fibres in my muscles…
So wat you thinking?? Heavier loads. Wat rep range?
Appreciate you making suggestions
nice work man… what were some of your running stats? (maybe i missed them in the thread)
peace
[quote]adarqui wrote:
nice work man… what were some of your running stats? (maybe i missed them in the thread)
peace[/quote]
Hey man,
My event was 3000m… When it was my time for my age group to move up to 5000m i had some injuries and never got to run a 5000m
My best for the 3k is 8.59.
Interseting point i want to make and never really understood it, when i was 11-15 my worst finsh in an all ireland event be it track or cross country was 4th. I was all ireland cross country champion when i was 12. Serious natural talent. I took a year off athletics to play golf cause i was on the u-15 irish golf squad, i kept fit during this time, however after the year when i wanted to compete again my best finish was 16th in ireland. The guys i use beat were beating me. Hard to take. In the end, i didnt love running. So i stopped. Then i hit the weights, i was proper skinny, had serious abs tho… . Then i found out that lots of cardio burns and eats muscle. I will never run again… ha ha, (i do a bit to keep the fat off). Muscle & Bodybuilding for life!!!
[quote]bmitch wrote:
Keep lifting heavy and eating hard :), good progress o far[/quote]
Thanks!!! Im bigger by the week, i was away at college for 2 years and the lads in the gym are fuckin amazed with my progress. I only take protein. Im considering some supplements to pump up and out!!!
Question to the peeps with knowledge!! Any suggesetions on the best supplement for adding a bit of extra mass, to make them muscles thicker and harder??? BSN seems to be good. T-Pump aswel!!! An answer to this will be much appreciated
Get a Protein shake mix. I got Metabolic Drive from the T-Nation store. Make sure you take it after a big meal, so you will eat alot, because if you take it before it will kill your appetite.
^OH my bad you said your already on protein ? Heres a new idea. Creatine. I use the German Creatine that T-Nation sells. Have not gone through a whole jar yet so I cant really say what in fact it can do, coupled with hard work, but I can say so far so good. Its giving me the pumped look from all the water retention, and I am able to pump out more reps.
^OH my bad you said your already on protein ? Heres a new idea. Creatine. I use the German Creatine that T-Nation sells. Have not gone through a whole jar yet so I cant really say what in fact it can do, coupled with hard work, but I can say so far so good. Its giving me the pumped look from all the water retention, and I am able to pump out more reps.
Thanks dude,
Im gonna look deep into it anyway. Just skimming the subject.
Question to the peeps with knowledge!! Any suggesetions on the best supplement for adding a bit of extra mass, to make them muscles thicker and harder??? BSN seems to be good. T-Pump aswel!!! An answer to this will be much appreciated
Maybe creatine?
Ok Creatine… Now. Which one?
Creatine is creatine is creatine. Just buy pure creatine monohydrate and see if it works for you. Personally it makes me as sick as a dog so I can’t use it, but a lot of people get great results.
Good progress, and good determination and level headed-ness when dealing with the haters! I too am trying to gain muscle, and learning a lot on this site. There are some awesome people here to want to help and really provide some constructive advice.
We all have to start somewhere.
The creatine here on T-Nation is pretty awesome. I was using some GNC crap for the longest time, was very gritty. Biotest stuff is very powdery. It is helping my training.
[quote]Good progress, and good determination and level headed-ness when dealing with the haters! I too am trying to gain muscle, and learning a lot on this site. There are some awesome people here to want to help and really provide some constructive advice.
We all have to start somewhere.
The creatine here on T-Nation is pretty awesome. I was using some GNC crap for the longest time, was very gritty. Biotest stuff is very powdery. It is helping my training. [/quote]
Cheers brother…
Dealing with the haters is easy… If wat they say could make you better accept it, if wat they say is a load of shit, reject it! most of the time it is shit
!
I’ve decided im gonna lay off the creatine, gonna stay with the food and training and sleeping.
[quote]paul496 wrote:
Deep might have been the wrong word, another way to put it is… Just really focusing on hammering the fibres in my muscles…
So wat you thinking?? Heavier loads. Wat rep range?
Appreciate you making suggestions[/quote]
You should reach failure within approx 9-12 reps for hypertrophy. Actually what you are doing now is optimal for size. Full range of motion + emphasized negatives is much better for hypertrophy than lifting heavy and fast.
The reason for this can be found in this excellent tutorial on the different types and functions of muscle fibers.
www.abcbodybuilding.com/musclefiberspart2.php
Joel Marion’s “Radical New Training Program” might be worth looking into.
4 days on, 1 day off (even he says its an optional day off)
4 various set/rep schemes, upper and lower splits, that periodize themselves in a structured manner over the course of 12 weeks.
set/rep schemes are ones for
wave loading-pure strength(3,2 1 reps), traditional hypertrophy (8-12 reps), traditional strength (5 reps)
endurance strength (25 reps)
so you are building a well rounded routine