pure hypertrophy.

Mass building training focusing on tons of volume (lots of sets + reps of moderately heavy weight, with lots of breakdowns/failures/assisted reps/negatives/etc) Also short periods between sets, and maximum effort until failure. Focus on 2 muscle groups per day (1 major 1 minor) and do approx 20-30 sets of each. This is a 3 day on 1 day off style routine that requires PLENTY of rest, food, and supplementation. You will be sore all the time so make sure to get at least 2g protein per pound of bodyweight from clean sources (at least 2 complete protein shakes per day for maximum amino profile).

Not sure what else I need to give you, but I think that should cover it.

Can I use a shake weight?

anychance you made a workout sched for this/could you? i would be very interested

thank you

LMAO!

I don't even want to go there.

that just about killed me. gg boxa.

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

Alright, so I want a 300 on my PT test(Army APFT).
To do this in like 2 months I will need:
75 P/U(2 Min)
80 S/U(2 Min)
13 Min 2 Mile

My current stats are:
68 P/U
78 S/U
13:05 2 mile

I figure I will try the 100 pushup thing to improve my p/u score.

What can I do to effectively raise my sit up score and 2 mile time, so that I can make my PT Test? Pt score factors into promotion points which effectively gets me a quicker promotion and more money.


Any advice outside of my unit's set pt each day on what to do?(Mon/Wed/Fri is run, Tues/Thurs is Muscle Failure)

Hey..

I read through that article you linked me ( Creatine vs Kre Alkalyn )
But ive looked at product prices and Kre Alkalyn is alot more expencive and atm im not looking too spend that yet.. so that leaves me with creatine...

http://www.deepbluesupplements.com/department/creatine/sci-mx/product/sci-mx-creatine-monohydrate-250g/431505
Sci-MX Creatine monohydrate.

Obviously i know its not as good as Kre Alkalyn but does it work, ill jump on Kre Alkayln at some point but atm im abit short of $$

So recently I bought these

http://www.quakeroats.com/products/oatmeal/quick-oats.aspx

Do I eat them how they come out of the box or do I make them into cereal?

For breakfast I'm thinking a serving of oats + protein shake for cutting purposes.

Great, I'll get right on that!


Another question
so ive been taking creatine for quite some while now...

i take 10g/day, though i keep hearing that 5g is all you need.

i take 5g pre and 5g post; do you think I should bring it down to 5g, like 5g first thing in the AM, or 5g pre, or maybe 5 post? OR 2.5g pre, 2.5g post...

let me know, thanks!

For pushups and situps the best way is always repeition. Do as many as you can each day (pushups one day, situps the next, but don't do both the same day) and simply do as many as you can for several sets a day. By the end of approx 2 weeks your numbers will go up slightly which in your case is enough to hit the areas you want to be at.

For running, you need to be practicing in the form of 3 days of sprinting drills (this builds up your cardio endurance) and 3 days of long distance running (this builds up the long term tolerance and breathing). On the 7th day you need complete rest.

Keep this routine up and keep yourself thoroughly hydrated and you should be fine.