Quote (CMBurns @ Jan 1 2010 06:54pm)

Ouch. You're not looking to compete in any lifting event if I remember right, so I would up the reps to 10-12 (I know it sounds "omg first year of working out" but you need a bit more reps for your lower body if you want mass) and the sets to 4-5.

Think of leg press as a touch up after your squat. Squat first, always. I would throw out stiff leg dead lifts and replace them by lunges, and on back days add in lowerback extensions after your deadlift. Also take the time to analyze your legs (or any body part for that matter) and work on your weakest spot earlier in your routine.

As for diet, you remember when you were a newbie and got into a supplement store and told the guy "I WANNA GROW BIG" and he gave you weight gainers? I don't know if you're taking that kind of supp, but don't. It got me chubby more than muscly.

My diet was fairly simple, 2 grams of protein per pound of bodyweight, high carbs in the morning and high carbs before workout, lean meats at night and excellent vitamin supplements. Of course the goal was to eat more calories than I spent (not 50 billion more but still a bit more)

Also I don't know your opinions on this, but creatine for about 3 months straight gave me a nice kickstart to mass gain. At your size I was considering something like M1T but waited until about 260lbs


EDIT: Oh and don't be scared to pile up the weights for your calves.

Quote (Darkloopxx @ 1 Jan 2010 18:40)

Well this new routine is something I am trying and want to see how well it works. I always trained the way you just described I still made gains but never like this while on "Max OT" program google dude. I want you're opinion on it. After I am down with Max OT I will switch up the routine to something else. Consideromg some other routines IE: German volume training etc.

I tried weight gainers and hated them made me too fat. Never again.

Creatine definitely works. I am using ethyl creatine right now but probably going to switch to mono soon.

Quote (CMBurns @ Jan 1 2010 07:51pm)

Well the difference in your recent gains comes from your bulking diet and not the training when it comes to legs I believe. The max OT training you described seems fairly odd to me. It sounds like a training you do more than once a week. If that's the case then i'm not 100% sure on what kind of results you could get with it, but they're going to be alot better than a once a week thing.

As for supplements, I was talking about creatine because I had never taken any other supps except proteins before that. That's probably why I got a huge mass kick.

Also, GVT + bulk diet + creatine = lulz. You're going to laugh at your old gains.

Quote (Darkloopxx @ 1 Jan 2010 18:55)

We will see after I am down with it.

Was also considering this as well.

http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm


also this is max ot you have to register to see the program.

http://www.ast-ss.com/maxotsignup.php

Quote (CMBurns @ Jan 2 2010 03:11am)

You trying to add numbers or mass? Cause that russian training is for numbers.

Quote (Darkloopxx @ 2 Jan 2010 02:46)

mainly mass but don't mind numbers.

Quote (CMBurns @ Jan 2 2010 04:39am)

Well if you're trying to do both at a time, you'll get slower results on both. Gotta set your priorities. Seems to me like you're trying to compete for bodybuilding, in which case numbers slowly come with experience as you concentrate on building precise mass.

AKA, stick to mass I would say.

Quote (Darkloopxx @ 2 Jan 2010 07:14)

I am in run for muscle fitness covers with my agency so I need to get too 250lb plus build up my legs\cav and arms. I feel my arms need to be plus 19 inches for me.

Quote (buttersdan @ Jan 2 2010 05:22pm)

http://i45.tinypic.com/2ros3d3.jpg