4x8-12 means you rep it 8-12 times. Pause for 45 sec then continue on to your next set which would be 8-12 again. Then do that 2 more times.
02-20-2012, 08:46 AM #4561
02-20-2012, 07:14 PM #4562
02-20-2012, 07:56 PM #4563
I have been doing SS for a couple of months now. I am also bulking and taking protein supplements. I have gone from 76kg to around 83kg now and it looks like the weight has gone straight to my gut and I don't like the way it looks. I am 5'10. Do I just keep going and keep lifting heavy and eating a lot and I will see improvements or do I eat less?
02-21-2012, 04:50 AM #4564
02-21-2012, 04:55 AM #4565
aight lads, so i am part of a bragging rights competition with my mates, i have a great knowledge of bodybuilding and all the theory and stuff. but my question to you is...
is it possible for me to gain 20kg lean mass before the end of 2012 i weigh 60kg at 173cm now...
i have the most weight to gain because my mates are taller which puts them at around 73kg, so i know i'm going to have to work harder and eat more than them, i just need to know if it is physically possible to gain 20kg in a yearweight-60kg
02-21-2012, 09:00 PM #4566
im sorta new to bbing and wondering if this working would be okay;
1: FULL WORKOUT
4: CHEST / TRI
i get burnt out really easy for some reason so im trying to isolate the muscles so it doesn't seem like a task to do it ( i know gym shouldnt be a task ), im varying up my routines alot to see what i like, ive been doing gym on and off for about a year due to back injures and other commitments as i just finished highschool, looking to regularly hit gym now.. im eating good for my age i guesse with occasional cheat meals, i also take post whey protien.. reponses repped/ needed
02-21-2012, 09:34 PM #4567
02-21-2012, 09:36 PM #4568
02-21-2012, 09:37 PM #4569
02-21-2012, 09:38 PM #4570
02-22-2012, 04:35 AM #4571
02-22-2012, 02:30 PM #4572
remember the carbs you take in must be less then the carbs you use throughout the day.
02-22-2012, 03:44 PM #4573
02-23-2012, 01:17 PM #4574
1. What exercises should I NOT do if I'm recovering from a shoulder injury (90%) (Dumbbell Shoulder raise (flys) is only exercise hurts my shoulder).
2. If my chest is weaker than all other body parts, should I do chest days twice a week? Or maybe push ups 2x a week + chest workout?
3. Whats my maintenance if I'm 6'2 180 pounds and 15% BF?
4. Ive been cutting and losing 4-5 pounds a week, only "sketchy" part of my diet is that I drink 2 diet dr pepper's a day...If i was to cut this out, Would It help me lose more than 4-5 pounds a week?
5. What's the best brand Sugar free Syrup, for cutting..and where can I buy it?
Anyone can answer, and appreciate ANY help even if its just one question..THANKS
02-23-2012, 02:12 PM #4575
Hey guys, here's a quick question, is there any way to monitor DRY MASS gains while taking creatine? I'm not 100% sure I'm eating enough calories to gain 1lbs per week like I want, and I'm taking creatine so the water's making the scale go up, I'm scared I'm not actually gaining muscle and when I cycle off creatine I'll be back at the same weight
02-25-2012, 02:47 AM #4576
- Join Date: Feb 2012
- Location: South Pasadena, California, United States
- Age: 22
- Posts: 1
- Rep Power: 0
Ive gotten to a mass level that I wanted but now I need to lose the xtra fat, (I was always big growing up.)
Any advise on losing weight would be great.
P.s. I'm not a stranger when it comes to working out. Been doing it for ~2 yeArsAnd they ask me, "What's your bench?" (As if they can measure my dedication by the weight that i can push.)
02-25-2012, 07:46 AM #4577
02-25-2012, 04:26 PM #4578
While losing overall body fat, You will most likely NOT gain muscle..what you WANT to do is MAINTAIN whatever muscle you already have
BECAUSE when you lose weight you naturally lose muscle, BUT if your hitting the Gym HARD and eating 1x-1.5x body weight in protein than you should maintain MOST of your muscle but most people will lose a little bit. ( the trick is to keep as much as you can)
It is possible for beginners to gain muscle while cutting but its rare.
02-25-2012, 04:28 PM #4579
02-25-2012, 04:30 PM #4580
02-25-2012, 04:38 PM #4581
Obviously you need to eat around 500 less than maintenance to have big results.
But for me, I just ate really good foods and counted carbs/protein only and its been working great.
For you, i would try maybe under 150 carbs to start
Eat foods such as: Eggs(whites if possible no big deal), White fish ,VEGGIES, peanut butter organic, chicken breast(skinless), Lean meats ( turkey, ground beef, steak) , Green apple, Banana only once or twice a week. almonds, NO dairy NO sugar caffeine is a must for me as a lost energy at first from lack of carbs
02-25-2012, 08:50 PM #4582
Hi guys, I'm new here, so sorry if I sound inexperienced. I'm about 6'1" and 125 lbs. My body fat is super low due to my high metabolism. I'm fairly new to bbing, just came off a 3day/3wk starter program and got into more advanced stuff a few weeks ago. However I'm not seeing or feeling any results, I can't lift any more than I could at the beginning. My question is: what's a good diet to bulk up fast, without supplements? thanks.
02-26-2012, 12:25 AM #4583
02-26-2012, 03:01 AM #4584
IMO, rear delt work and some additional back work is always a good idea when on SS. Chins are a solid choice. If you lack the strength to do them, assisted pull up machines are an option. Rack chins are also advisable for improving chin up strength.
2. Get on a strength program. Rippetoes SS, babylovers SS are both solid choices for new lifters.
3. Use this thread: http://forum.bodybuilding.com/showth...hp?t=121703981
4. Aim to lose 0.5 to 1 pound per week. 4-5 pounds per week is far too aggressive a cut, IMO.
5. I have no idea. Go to your local surpermarket and find a cheap one, I suppose. Stevia extract is usually pretty good.
Write down EVERYTHING you consume for a week and the amounts. Work out the calories and macros for these foods and see if you're hitting your requirements.
You also do not have to cycle off of creatine if you don't want to.
Food sources you should probably look into are oats, full cream milk, eggs, bread, pasta, fruits, veggies, red meat, tuna, salmon, chicken, turkey, peanut butter, cottage cheese...the list goes on.
Hope this helps, mate!<<:::>> Founder, CMO, Researcher, & Writer at Spartan Supps. <<:::>>
02-26-2012, 03:22 AM #4585
I've been using a split for a about 2 months but decided I should switch to something like SS or a push/pull since I'm still a novice. Could someone recommend me a push/pull routine preferably 5-6x a week, maybe 4? and a couple questions, I was wondering if this switch would get me better gains in mass and strength? Is there anything I could replace squats and deadlifts with? Maybe a machine press and rack pulls? Lastly, is it a bad idea to replace benching with dumbell press? Thanks in advance
edit: I'm in college right now and was going to wait until I got back home to switch over to SS because it's hard to eat a large amount of food while I'm here. My goal is really just to gain mass and strength as much the best I can and I think switching over from a split would be better for me in the long run. I also swim 3-5x a week if it matters
02-26-2012, 08:10 AM #4586
02-26-2012, 08:58 AM #4587
02-26-2012, 01:43 PM #4588
02-26-2012, 03:35 PM #4589
02-26-2012, 06:47 PM #4590
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