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#5601
Nov 14 2010 01:38am
Quote (SKCRaynor @ Nov 12 2010 10:44am)
Everything seems to be in order....try also to do chest/bis and back/tris. That configuration alone can make quite a difference.

Give the diet a shot, and make that small change, and get back to me in a month and let me know how it's going.


So I should just do skullcrushers on back day , and concentration curls on chest day instead?
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#5602
Nov 14 2010 12:40pm
Quote (3atsarr0ws @ Nov 13 2010 10:37pm)
do you reccomend creatine in pills i went to gnc and the guy said he reccomends cr5 creatine pills or should i get the micronized monohydrate stuff you told me to get also what kind of protein should i get optimum pro complex still?
the guy at gnc said powder creatine causes people to get stomach aches and there skin to look bloated compared to the pills that make you look more muscular and not puffy
or should i even take creatine and what kind of fat burners should i get and multi vitamins?


The guy at GNC unfortunately has NO IDEA what he's talking about.

You want Optimum Nutrition Micronized creatine monohydrate. For now, it's the best bang for the buck.

Ys stick to optimum pro complex. You can also try NOW! 100% whey isolate. The choice is yours.

Multivits take Controlled Labs Orange Triad or NOW! Adam

for fat burners, try GAT Jet Fuel
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#5603
Nov 14 2010 12:48pm
Quote (Abarka @ Nov 13 2010 10:50pm)
Hey, this is 3ats arr0ws friend who he asked about the weight training routine...I have a couple questions about conflicts that could get in the way.

1: I have a school sport every season, which we have to lift weights for in school...I doubt my coach would let me change my lifts. So I was wondering if it would be possible to do your workout along with the one I do at school?

2: Will my sports get in the way of the weight gains I wish to make?

3: I was wondering how much weight I would gain from this workout, I wrestle at the 215 pound weight class and I weight 210 lbs. I don't want to have to cut any weight to stay at that weight class.

4: What supplements should i take for this workout? I haven't got a clue  because I haven't taken any for about 2 years now and know next to nothing about them.



Stick to the workouts your coach gives you WHILE you are at school. On non-practice days for wrestling, do my plan. However don't put two days of the same muscle groups back to back. Example, if you just trained chest, don't train it again the next day.

Sports shouldn't get in the way of any gain making ability. You just have to eat additionally to compensate for the extra calorie losses.

If you follow my proper bulking diet and 5x5 plan you can stand to see approximately 2-3 lbs a month of gain.


Supplements to take include: Creatine (see here http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367 )

Multi Vit (NOW! Adam or CL Orange Triad)

NOW! Vitamin C-1000 (1 cap 4x per day) and NOW! Vitamin D-5000 (1x per day)



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#5604
Nov 14 2010 12:51pm
Quote (dirTyMan @ Nov 14 2010 03:38am)
So I should just do skullcrushers on back day , and concentration curls on chest day instead?


yes, however try to throw in a few additional exercises for bis and tris. You are neglecting direct arm focus in your routine in general.
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#5605
Nov 14 2010 01:31pm
Quote (SKCRaynor @ Nov 14 2010 10:51am)
yes, however try to throw in a few additional exercises for bis and tris. You are neglecting direct arm focus in your routine in general.


How many more should I add , 1 or 2 more to each day?
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#5606
Nov 14 2010 02:16pm
Quote (dirTyMan @ Nov 14 2010 03:31pm)
How many more should I add , 1 or 2 more to each day?


for a total of 3 per day, yes.
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#5607
Nov 14 2010 02:50pm
It all sounds good, but unfortunatly I have wrestling practice monday-friday and I have wrestling tournaments every saturday, so i seem to be traped. This is Abarka btw, not 3ats arr0ws.

This post was edited by 3atsarr0ws on Nov 14 2010 02:51pm
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#5608
Nov 14 2010 04:01pm
Hey,

I've been having problems with my leg workout lately. I don't seem to be making any good progress. Mostly I do leg press, squat and leg extension exercises, but it doesn't feel right. Every time it still feels as if it is the first time I'm doing my squat or leg press because the movement is not as stable or smooth as I have with other exercises if you know what I mean. What am I doing wrong? Should I try the same exercises but at a lower weight and high number of times to get more used to it, would that be a good idea? I'm pretty tall so that might also make it harder to have balance etc.

Also: Is it better to do more concentrated leg exercises like leg extension and *googles* - hamstring exercises before or after heavy squats or leg press?

Thank you! :)



This post was edited by SeaBas on Nov 14 2010 04:03pm
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#5609
Nov 14 2010 04:53pm
Quote (3atsarr0ws @ Nov 14 2010 04:50pm)
It all sounds good, but unfortunatly I have wrestling practice monday-friday and I have wrestling tournaments every saturday, so i seem to be traped. This is Abarka btw, not 3ats arr0ws.


I see. Well in that case, stick to the wrestling practice weight training.
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#5610
Nov 14 2010 04:55pm
Quote (SeaBas @ Nov 14 2010 06:01pm)
Hey,

I've been having problems with my leg workout lately. I don't seem to be making any good progress. Mostly I do leg press, squat and leg extension exercises, but it doesn't feel right. Every time it still feels as if it is the first time I'm doing my squat or leg press because the movement is not as stable or smooth as I have with other exercises if you know what I mean. What am I doing wrong? Should I try the same exercises but at a lower weight and high number of times to get more used to it, would that be a good idea? I'm pretty tall so that might also make it harder to have balance etc.

Also: Is it better to do more concentrated leg exercises like leg extension and *googles* - hamstring exercises before or after heavy squats or leg press?

Thank you! :)



Hey there.

First of all, you might have to go lighter and even try doing squats on a smith machine until you get get the hang of it and get your body used to the complex movement.

In addition you can try front-squats, hack squats, and lunges to change things up a bit.

Also, do the big exercises first...leg press/squats and the support exercises second.
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