I'm currently trying to body build the main groups fast.

chest, tri, bi, stomach, back, thighs, ass, lower arms.

I was wondering, how many repetitions do you reccomend whilst doing this?

I'm using mainly 80% of my max to work out with, sometimes up to 90% for a couple of series, but no more than once a week.
Also, would you reccomend stretching after a hard workout? Or take a seperate day to just warm up and then streth?

hey there. What you want is hypertrophy - please follow either of these two below:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)

http://www.joeskopec.com/smolov.html Have you heard any positives or negatives about this work out? along with what is your opinion on it?

also know any good bench work outs? for someone who uses no equipment. thats around 10 weeks long? including tapering? thanks

You're totally right about the carbs. I just looked and most of my calories are carbs from whole wheat and grains.

Can I replace tuna with chicken and cottage cheese with greek yogurt?
Also, you specify only green veggies. I've heard that red onions are okay. Are they not?

This post was edited by Tydus on Apr 12 2011 04:06pm

I would not advise a workout plan like that unless you are planning to be a straight power lifter (aka no care about aesthetics, just pure strength for specific lifts). However if that is your goals, it is good.



For bench, I recommend standard 5x5 combined with a hypertrophy routine like this:

week 1 - 5x5
week 2 - 5x5
week 3 - hypertrophy
week 4 - hypertrophy
week 6 - 5x5
week 7 - 5x5

and so forth.

here are the plans:


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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)

Red onions (in moderation) are okay.

tuna can be replaced with chicken, but cottage cheese can NOT be replaced with greek yogurt. If you want something different, switch to REGULAR cheese (0 carb that way)

Hey Ray..
For.... NOW Super Omega 369's
Serving size is 2 Softgels
Should i take...

2 in morning/ 2 at night
or
1 in morning/ 1 at night

Thanks--

How come when I do my cardio my side starts to hurt.

Not enough potassium most likely.

Eat bananas