Just looking for a good work out plan to gain muscle strength and endurance and also maintain my weight, currently 6'1 202 18 years old,

Please pm me thanks,

If sugar is the problem and you need a topping, you could try pb&j. Higher calorie, less sugar.

You can also try whipped cream, which is very low calorie by volume.

The best strength routine for you is this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


However, if you are looking for endurance specifically, that will be a different routine. What is your PRIMARY goal at them moment?

Yea like he said, it's basically endurance/hypertrophy routine... never really done strength since its hard to do it from a simple home gym lol

As per legs, mine are already thick and big, played soccer for half my life, on top of that they get a nice work out from my back days from deadliftfs. And calves I work on chest days .. didnt mention because not a major focus and they get worked out a lot since I run on the balls of my feet and do a lot of jumping.

Well now that 45sz and you have discussed the split, let me address one other thing....

the lack of legs in the split - endurance routines sometimes even have individuals performing cardio at such an aggressive pace that training legs for strength is impossible. If anyone has goals similar to that of ForbiddenOath, training legs to absolute cataclysm each week would actually hinder long distance cardio training tremendously. It's a line you have to straddle if your goals are the same.

Yo raynor got a question,

During puberty got hard bumps under my nipples which I know is common. After puberty my nips are still puffy sometimes (the aerola), I believe it's called gynecomastia?

I researched a long time ago that some people just store more fatty tissue on under the nips then other people, and that the only real way to get rid of it is through surgery.

Pretty much is there any way to reduce the puffiness of your nipples, like sometime's they're fine, other times they're just a little puffy.

i got this problem as well.

is there a chance that it will "go away" by itself?

Since in my routine, you saw that I work my muscle groups twice a week.... what if I make one chest day a strength and the next chest day hypertrophy, then srength, then hypertrophy... what if I do that for all my muscle groups... make one a week a strength day, then the second time in the week do hypertrophy.. would that be efficient?

And do people do strength routine for small muscle groups like bic/tri... forearms..etc?

Sounds like gyno...read this:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=340829772
Reducing GYNO






If you have the same problem, please read the above link. Sometimes it does go away on it's own, other times, it does not.

This post was edited by SKCRaynor on May 16 2013 11:13am

It would NOT be efficient, but instead you would be working against yourself. You need to pick one routine and stick to it in order to achieve maximum results with it.

You would definitely do strength routines for smaller muscles groups, but just in a different format (not 5x5), but rather 12-10-8-6-4