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i ride sideways
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i havent lifted since i graduated highschool over a year ago, and i wanna start up again. im lookin for good daily lifting routines, diet suggestions and suggested supplements. im not lookin for ephedrines, stimulants, steroids, etc., just some good protein and vitamin supplements. i need to gain some weight but i have a pretty fast metabolism, so i know need to up my calories and eat more meals. i havent done any cardio either so i need get some of that, although i know im gonna be suckin some wind when i start up. as of right now im 6'1'' and 170lbs. thanks for the help.
 

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I hate thieves!!!
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I been going back to the gym for the past 3 months. I headed over to GNC today cause my friend suggested No2 to me. I asked around and everyone seems to be going nuts over the stuff. The girl at GNC was raving about it and went on for about 20 mins :D Supposedly, it helps you build muscle rediculously fast, and it stays. She said you will notice changes in the first week. Helps you get cut to. And what you gain you keep, unlike Creatine(sp) and other supplments.

I have yet to give it a shot myself though. It only gives you a 3 week suplpy and it costs $80. Not to mention the friggin pills are huge and you gotta take 8-10 a day.

I was on protein shakes and that worked for me. As long as you work out with em you can beef up. As far as a diet goes....im still trying to find one myself. :D

Im on a 4 day cycle right now. Tuesday and Fridays is Chest, Triceps, and Legs. Thursday and Sunday is Shoulders, Back, and Biceps. Im thinkin of going 6 days a week though. And i usually do some cardio after my workout.
 

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everything you need

in that thread are 3/4/5 day routines for beginner/intermediate/advanced lifters, in addition to personal routines. or go back into the forum and check out the stickied threads. they will answer every question you may possibly have aboput the subjects you listed
 

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Try this, it's a 4 day split but you work every group every second workout. The only reason it's a 4 day split is to change up the exercises a bit.

Day 1: Chest, Triceps, Shoulders, Back Width, Back Thickness
Day 2: Biceps, Calves, Quads, Hamstrings, Forearms
Day 3: Same as day 1, different exercises
Day 4: Same as day 2, different exercises.

What you do is pick your favorite exercise for each group listed above. You do a few warm up sets. Now you do a good working set. Pick a weight were you can do about 8 reps, do 8 reps, rack the weight, take about 10 deep breaths (should only take 15 seconds or so) then lift again. This time you can probably only do 4 reps. Set the weight down and take another 10 deep breaths or so. Now, lift again. This time you can probably only do a few reps. That is one working set. Depending on how you feel you can stick with that or do one more set like that.

While you're lifting, make sure that you spend a lot of time doing negatives. You should take like 6-10 seconds to lower the weight each rep. This keeps your muscles under tension for a longer period of time.

This type of working should have you in and out of the gym in 30-45 mins and, if you do it correctly, will kick your ass everytime. Not everyone agrees with this type of training but I've found it to work very well.

Go HERE if you want to learn more about that type of training.
 

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I hate thieves!!!
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Il have to give that a shot Cole. What i usually do is declining weight with increasing reps. It's been working great for me. I've only been doing it with biceps though, but so far so good. Il have to see how what you were explaining works :cool:
 

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Sandbox hater!!
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Ok I have been lifting for about 10 years and have a couple highschool weightlifting records and have tried every damn supplement. And NO2 is crap dont waste your money. What I recommend for supplements are Protein GNC brand or Optimum nutrition whey protien. take it once in the morning when you wake up and one after your work out 90 minutes after. Creatine. 10grams a day buy the powder and put 5 grams in both your shakes. Some kind of fat burner like ripped fuel. ( since ephedra is no illegal although you can still but it at Bodybuilding.com) And maybe Glutamine but that is extra it repairs your muscles. Hope this helps oh and follow one of those programs. Mine is Monday chest Tues- back Weds- shoulders Thur- Arms Friday- legs
About 12-15 sets on each muscle group.
 

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cajunTLR said:
Ok I have been lifting for about 10 years and have a couple highschool weightlifting records and have tried every damn supplement. And NO2 is crap dont waste your money. What I recommend for supplements are Protein GNC brand or Optimum nutrition whey protien. take it once in the morning when you wake up and one after your work out 90 minutes after. Creatine. 10grams a day buy the powder and put 5 grams in both your shakes. Some kind of fat burner like ripped fuel. ( since ephedra is no illegal although you can still but it at Bodybuilding.com) And maybe Glutamine but that is extra it repairs your muscles. Hope this helps oh and follow one of those programs. Mine is Monday chest Tues- back Weds- shoulders Thur- Arms Friday- legs
About 12-15 sets on each muscle group.
Ever tried Nitrix? I used it for eight weeks and thought it was great. Downside, didn't last when you cycle off.
 
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