Hey,
I just need some advice on what training regiment I should take and what supplements will help.
I will be going to work out 2-3 times a week.
Any advice on what excersizes and how many repetitions I should do, as well as supplements I should take would be awesome.

I am about 5'10" and 120 lbs. I am not looking to get ripped, but I don't want to be so skinny.

Does anyone have experience with creatine vs common protein?


Thanks!

This post was edited by killkillkillkil on Nov 3 2014 02:17pm

whatever's most specific to your goals, getting bigger on a surplus is best done at a 10+ rep scheme workout regimen.
twice a week won't get you anywhere, commit to at a bare 3/week minimum.
supps can summarized in a multi and maybe a few other specifics if your bloodwork shows inherent degenerative values.
idk what you mean by creatine vs common protein, you think creatine is the same as protein?

Eat lots and go to the gym and do anything and everything until you get comfortable.
Go on bb.com and look up their exercises for whatever goals you have for yourself (if you want to only do legs then lookup leg workouts/exercises)

ask cmburns. he bulked to over 400 pounds and still weighs around 380. He does it for strength though not aesthetics. He likes the inbred farmer look.

10+?

what about a 3x(5-8) scheme?

The majority of the literature (though it is an area that is definitely lacking) points to 10-15 reps being optimal.

Though IMO volume is more important.

and again IMO, the optimal volume is achieved through high rep sets.

really? i was under the misconception that 8 was the optimum number lol

Nope, where u been man?

Balla and lightman went into some detail over this.

When? I don't recall them hardly discussing it in detail, but I could have just missed it..



This is just what research is currently telling us. and like i said, IMO the research is limited...maybe the future will tell us differently.

Something about lactic acid thresholds and how it keeps the blood in the muscles longer.

Almost like the idea behind blood flow restricted training.