firebunny
@firebunny
13 Years10,000+ Posts
Comments: 99 · Posts: 16295 · Topics: 1686
Asian Guy Problems
Your body just went back to it's normal size. When you work out a muscle group, it starts to buff up. Your veins may pop out and you just look a lot bigger than normal. Then the next day it ALL goes away and you look smaller. Your muscles are tired and are in the process of "rebuilding".
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?
@Dreamyboy should help you 😄
Posted by ChuckcemThanks. I needed this kind of answer. So what should I do? Eat more protein? I'm quite hungry right now. Might buy something heavy in an hour.
Your body just went back to it's normal size. When you work out a muscle group, it starts to buff up. Your veins may pop out and you just look a lot bigger than normal. Then the next day it ALL goes away and you look smaller. Your muscles are tired and are in the process of "rebuilding".
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?
Posted by SeraphlightLMAO you're sooo friggin' funny! 😛
Also DON'T FORGET YOUR WATER FIREBUNNY! 😛
Posted by ands2013Wrong, dude.
Increase reps before you increase weight
Dunno your workout but if you do 10 reps aim for 12 the next week before you increase weight
I'm bulking up; you're slimming down.
Btw, I've been working out since December 4, 2016. I'm seeing a lot of progress. Others too. I think I'm doing well. I wish it continues. 🙂 I want to go down the beach half-naked! 😛
Posted by firebunnyWell, yes. I'm going to assume that you're looking to add muscle, while staying relatively lean (less fat) right? You basically want to eat 1 gram of protein per lb (or 2.2 kg) or your own body weight. Meaning each day you if you weigh 130 lbs (286 kg), you want to easy 130 grams or protein to start building muscle. As you workout more, you can start upping that mount to 1.2-1.5 grams per lb (2.2 kg). You will also need to consume a certain amount of carbs and fats to support that growing muscle as well.Posted by ChuckcemThanks. I needed this kind of answer. So what should I do? Eat more protein? I'm quite hungry right now. Might buy something heavy in an hour.
Your body just went back to it's normal size. When you work out a muscle group, it starts to buff up. Your veins may pop out and you just look a lot bigger than normal. Then the next day it ALL goes away and you look smaller. Your muscles are tired and are in the process of "rebuilding".
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?click to expand
The basic principle is to grow strong you need to either do more do more reps, add more weight, eat more, or rest properly. There are a a variety of approaches to do this, but that's the basic idea.
So again, what are you trying to achieve right now?
Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄click to expand
Posted by TeenaYep, agreed.
@Dreamyboy should help you 😄
Posted by SeraphlightOn the days when I'm not sore, it's good. Soreness does become a way of life though.Posted by ChuckcemMust feel great to be so healthy ..🙂 Well done. Well done firebunny too 😛Posted by firebunnyWell, yes. I'm going to assume that you're looking to add muscle, while staying relatively lean (less fat) right? You basically want to eat 1 gram of protein per lb (or 2.2 kg) or your own body weight. Meaning each day you if you weigh 130 lbs (286 kg), you want to easy 130 grams or protein to start building muscle. As you workout more, you can start upping that mount to 1.2-1.5 grams per lb (2.2 kg). You will also need to consume a certain amount of carbs and fats to support that growing muscle as well.Posted by ChuckcemThanks. I needed this kind of answer. So what should I do? Eat more protein? I'm quite hungry right now. Might buy something heavy in an hour.
Your body just went back to it's normal size. When you work out a muscle group, it starts to buff up. Your veins may pop out and you just look a lot bigger than normal. Then the next day it ALL goes away and you look smaller. Your muscles are tired and are in the process of "rebuilding".
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?
The basic principle is to grow strong you need to either do more do more reps, add more weight, eat more, or rest properly. There are a a variety of approaches to do this, but that's the basic idea.
So again, what are you trying to achieve right now?
Byeclick to expand
Posted by DreamyboyHe's just playing with you Jims!! Don't do it!! He thinks we are all slaves for him ?Posted by ands2013@Teena OMFG you said don't worry he won't ask again LOL I'll type it up later when I get off work though AndsPosted by Teena@dreamyboy post it again 😆Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄click to expand
Posted by ands2013What's your max reps? What I do know is if you stay too long with the same weight but you increase the reps, it'll take you longer to grow your muscles.Posted by firebunnyMy workout program is for strengthPosted by ands2013Wrong, dude.
Increase reps before you increase weight
Dunno your workout but if you do 10 reps aim for 12 the next week before you increase weight
I'm bulking up; you're slimming down.
Slimming down=diet
click to expand
Posted by ChuckcemA Bikini Open type of body, one which will give you the confidence to walk down the beach half-naked. 😄Posted by firebunnyWell, yes. I'm going to assume that you're looking to add muscle, while staying relatively lean (less fat) right? You basically want to eat 1 gram of protein per lb (or 2.2 kg) or your own body weight. Meaning each day you if you weigh 130 lbs (286 kg), you want to easy 130 grams or protein to start building muscle. As you workout more, you can start upping that mount to 1.2-1.5 grams per lb (2.2 kg). You will also need to consume a certain amount of carbs and fats to support that growing muscle as well.Posted by ChuckcemThanks. I needed this kind of answer. So what should I do? Eat more protein? I'm quite hungry right now. Might buy something heavy in an hour.
Your body just went back to it's normal size. When you work out a muscle group, it starts to buff up. Your veins may pop out and you just look a lot bigger than normal. Then the next day it ALL goes away and you look smaller. Your muscles are tired and are in the process of "rebuilding".
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?
The basic principle is to grow strong you need to either do more do more reps, add more weight, eat more, or rest properly. There are a a variety of approaches to do this, but that's the basic idea.
So again, what are you trying to achieve right now?
click to expand
Posted by Dreamyboybulk then shred... but tummy must stay the same. 🙂
Firebunny what's your goal atm? Bulk or shred
Posted by firebunny@Dreamyboy Sounds like he wants to shred.Posted by ChuckcemA Bikini Open type of body, one which will give you the confidence to walk down the beach half-naked. 😄Posted by firebunnyWell, yes. I'm going to assume that you're looking to add muscle, while staying relatively lean (less fat) right? You basically want to eat 1 gram of protein per lb (or 2.2 kg) or your own body weight. Meaning each day you if you weigh 130 lbs (286 kg), you want to easy 130 grams or protein to start building muscle. As you workout more, you can start upping that mount to 1.2-1.5 grams per lb (2.2 kg). You will also need to consume a certain amount of carbs and fats to support that growing muscle as well.Posted by ChuckcemThanks. I needed this kind of answer. So what should I do? Eat more protein? I'm quite hungry right now. Might buy something heavy in an hour.
Your body just went back to it's normal size. When you work out a muscle group, it starts to buff up. Your veins may pop out and you just look a lot bigger than normal. Then the next day it ALL goes away and you look smaller. Your muscles are tired and are in the process of "rebuilding".
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?
The basic principle is to grow strong you need to either do more do more reps, add more weight, eat more, or rest properly. There are a a variety of approaches to do this, but that's the basic idea.
So again, what are you trying to achieve right now?
click to expand
@firebunny What's your build? Are you skinny, lean, medium, a little flabby, husky, what's your body tone at the moment?
Posted by ands2013I can compute. How many in pounds? Is that for bench press? 4 sets? How many reps per set?Posted by firebunnyI lift in kg coz I started using the kg platesPosted by ands2013What's your max reps? What I do know is if you stay too long with the same weight but you increase the reps, it'll take you longer to grow your muscles.Posted by firebunnyMy workout program is for strengthPosted by ands2013Wrong, dude.
Increase reps before you increase weight
Dunno your workout but if you do 10 reps aim for 12 the next week before you increase weight
I'm bulking up; you're slimming down.
Slimming down=diet
4x150 I think if I convertclick to expand
Posted by ChuckcemIn December, I was skinny fat. Today, I'm hovering around average... lean muscles with flat tummy. I will send you pics later. I'm still at the office right now. Do note, however, that my cam is not able to capture my muscles. I'm going to buy an iPhone 7 just to take accurate shots of my body.Posted by firebunny@Dreamyboy Sounds like he wants to shred.Posted by ChuckcemA Bikini Open type of body, one which will give you the confidence to walk down the beach half-naked. 😄Posted by firebunnyWell, yes. I'm going to assume that you're looking to add muscle, while staying relatively lean (less fat) right? You basically want to eat 1 gram of protein per lb (or 2.2 kg) or your own body weight. Meaning each day you if you weigh 130 lbs (286 kg), you want to easy 130 grams or protein to start building muscle. As you workout more, you can start upping that mount to 1.2-1.5 grams per lb (2.2 kg). You will also need to consume a certain amount of carbs and fats to support that growing muscle as well.Posted by ChuckcemThanks. I needed this kind of answer. So what should I do? Eat more protein? I'm quite hungry right now. Might buy something heavy in an hour.
Your body just went back to it's normal size. When you work out a muscle group, it starts to buff up. Your veins may pop out and you just look a lot bigger than normal. Then the next day it ALL goes away and you look smaller. Your muscles are tired and are in the process of "rebuilding".
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?
The basic principle is to grow strong you need to either do more do more reps, add more weight, eat more, or rest properly. There are a a variety of approaches to do this, but that's the basic idea.
So again, what are you trying to achieve right now?
@firebunny What's your build? Are you skinny, lean, medium, a little flabby, husky, what's your body tone at the moment?click to expand
Posted by ands201340 kg is 88 pounds. 1 kg = 2.2 lbs.Posted by firebunnyYup benchPosted by ands2013I can compute. How many in pounds? Is that for bench press? 4 sets? How many reps per set?Posted by firebunnyI lift in kg coz I started using the kg platesPosted by ands2013What's your max reps? What I do know is if you stay too long with the same weight but you increase the reps, it'll take you longer to grow your muscles.Posted by firebunnyMy workout program is for strengthPosted by ands2013Wrong, dude.
Increase reps before you increase weight
Dunno your workout but if you do 10 reps aim for 12 the next week before you increase weight
I'm bulking up; you're slimming down.
Slimming down=diet
4x150 I think if I convert
It's more that IDK if a Filipino olympic bar is really 40kg or not
4 reps 2 setsclick to expand
I was able to do 90 lbs bench press yesterday... but only 5 reps for 1 set. For the other two sets, I bench pressed 70 and 80 lbs, respectively, both 10 reps.
I'm closing in on you. 😛
Posted by DreamyboyPretty solid, may even want to get him on a 4 day split to get him used to being in the gym longer.Posted by ands2013Max out on bench press, overhead press, squat, deadlift, and bent over row.Posted by DreamyboyLmfaoPosted by ands2013@Teena OMFG you said don't worry he won't ask again LOL I'll type it up later when I get off work though AndsPosted by Teena@dreamyboy post it again 😆Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄
I'm bored with my workout
I think I'll max out next week and go back to boxing
Bench press: stick to flat bench for now
Overhead press: military or standard is fine just make sure you have no hip drive
Squat: Standard backsquat
Deadlift: conventional or sumo pulls, whichever you pull most on
Bent over row: standard or pendlays are fine
Try a week of max outs. Here is an example spread so you can be your best for each round
Day 1 : Flat bench + squat
Day 2 : Bent over row + overhead press
Day 3 : Deadlift
You can break any day you need in between but get it done within a week and share your numbers with me. You too @firebunny make sure you guys warm up properly and get a spotter or at least have safety spotter arms from a power tower or full rack cage would be best if you don't have a human spotter. You don't have to be super exact for your max. Just give your best, we just need a starting baseline. Also, goals, shred or bulk. Strength or asthetics.click to expand
Posted by DreamyboyYou did it again!! *Facepalm ?Posted by ands2013Max out on bench press, overhead press, squat, deadlift, and bent over row.Posted by DreamyboyLmfaoPosted by ands2013@Teena OMFG you said don't worry he won't ask again LOL I'll type it up later when I get off work though AndsPosted by Teena@dreamyboy post it again 😆Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄
I'm bored with my workout
I think I'll max out next week and go back to boxing
Bench press: stick to flat bench for now
Overhead press: military or standard is fine just make sure you have no hip drive
Squat: Standard backsquat
Deadlift: conventional or sumo pulls, whichever you pull most on
Bent over row: standard or pendlays are fine
Try a week of max outs. Here is an example spread so you can be your best for each round
Day 1 : Flat bench + squat
Day 2 : Bent over row + overhead press
Day 3 : Deadlift
You can break any day you need in between but get it done within a week and share your numbers with me. You too @firebunny make sure you guys warm up properly and get a spotter or at least have safety spotter arms from a power tower or full rack cage would be best if you don't have a human spotter. You don't have to be super exact for your max. Just give your best, we just need a starting baseline. Also, goals, shred or bulk. Strength or asthetics.click to expand
Posted by DreamyboyI love warming up! Gives me the energy to do my routines properly. I do leg tucks for my warm-up so that I'll hit two birds with one stone.Posted by ands2013Max out on bench press, overhead press, squat, deadlift, and bent over row.Posted by DreamyboyLmfaoPosted by ands2013@Teena OMFG you said don't worry he won't ask again LOL I'll type it up later when I get off work though AndsPosted by Teena@dreamyboy post it again 😆Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄
I'm bored with my workout
I think I'll max out next week and go back to boxing
Bench press: stick to flat bench for now
Overhead press: military or standard is fine just make sure you have no hip drive
Squat: Standard backsquat
Deadlift: conventional or sumo pulls, whichever you pull most on
Bent over row: standard or pendlays are fine
Try a week of max outs. Here is an example spread so you can be your best for each round
Day 1 : Flat bench + squat
Day 2 : Bent over row + overhead press
Day 3 : Deadlift
You can break any day you need in between but get it done within a week and share your numbers with me. You too @firebunny make sure you guys warm up properly and get a spotter or at least have safety spotter arms from a power tower or full rack cage would be best if you don't have a human spotter. You don't have to be super exact for your max. Just give your best, we just need a starting baseline. Also, goals, shred or bulk. Strength or asthetics.click to expand
I have human spotters but they normally help me lift w/c is not a good thing. I just want them to see to it I don't get injured. @_@
Goals: both strength and aesthetics.
Posted by DreamyboyPosted by TeenaLol I couldn't help it! I like helping 😢Posted by DreamyboyYou did it again!! *Facepalm ?Posted by ands2013Max out on bench press, overhead press, squat, deadlift, and bent over row.Posted by DreamyboyLmfaoPosted by ands2013@Teena OMFG you said don't worry he won't ask again LOL I'll type it up later when I get off work though AndsPosted by Teena@dreamyboy post it again 😆Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄
I'm bored with my workout
I think I'll max out next week and go back to boxing
Bench press: stick to flat bench for now
Overhead press: military or standard is fine just make sure you have no hip drive
Squat: Standard backsquat
Deadlift: conventional or sumo pulls, whichever you pull most on
Bent over row: standard or pendlays are fine
Try a week of max outs. Here is an example spread so you can be your best for each round
Day 1 : Flat bench + squat
Day 2 : Bent over row + overhead press
Day 3 : Deadlift
You can break any day you need in between but get it done within a week and share your numbers with me. You too @firebunny make sure you guys warm up properly and get a spotter or at least have safety spotter arms from a power tower or full rack cage would be best if you don't have a human spotter. You don't have to be super exact for your max. Just give your best, we just need a starting baseline. Also, goals, shred or bulk. Strength or asthetics.click to expand
I know I know. It's okay!! We're good people 🤗
Posted by ands2013LMAO 😆 I'm Narcissus.Posted by firebunnyStop trying to compete with the looksmax kingPosted by ands201340 kg is 88 pounds. 1 kg = 2.2 lbs.Posted by firebunnyYup benchPosted by ands2013I can compute. How many in pounds? Is that for bench press? 4 sets? How many reps per set?Posted by firebunnyI lift in kg coz I started using the kg platesPosted by ands2013What's your max reps? What I do know is if you stay too long with the same weight but you increase the reps, it'll take you longer to grow your muscles.Posted by firebunnyMy workout program is for strengthPosted by ands2013Wrong, dude.
Increase reps before you increase weight
Dunno your workout but if you do 10 reps aim for 12 the next week before you increase weight
I'm bulking up; you're slimming down.
Slimming down=diet
4x150 I think if I convert
It's more that IDK if a Filipino olympic bar is really 40kg or not
4 reps 2 sets
I was able to do 90 lbs bench press yesterday... but only 5 reps for 1 set. For the other two sets, I bench pressed 70 and 80 lbs, respectively, both 10 reps.
I'm closing in on you. 😛
There was this huge huge guy in the gym the other day HUGE! He even taught me proper form for a new workout
Lifted like a normalfag but he might have been just playing around
click to expand
Posted by DreamyboyWait, can you define to me what "shredding" is? I might be using the term incorrectly here. @_@Posted by firebunnyBoth goals are obtainable but one will have to be the primary goal in the meantime. I recommend increasing your strength. Shredding and increasing strength at the same time is a little difficult but you can still get stronger. I'm currently doing a shred and still gaining strength by doing a 5 by 5 program. It's basically heavy emphasis on strength and helps maintain strength during a shred. In November, my max on a bench was 150 lbs I think. Now I'm pushing 250 lbs and I do reps with 215lbs. I can basically pick up 2 clones of @teena if each sat on each hand of mines LOL I know you can do this too and could probably almost double your numbers in about 6 months. The magic nooby gains for youPosted by DreamyboyI love warming up! Gives me the energy to do my routines properly. I do leg tucks for my warm-up so that I'll hit two birds with one stone.Posted by ands2013Max out on bench press, overhead press, squat, deadlift, and bent over row.Posted by DreamyboyLmfaoPosted by ands2013@Teena OMFG you said don't worry he won't ask again LOL I'll type it up later when I get off work though AndsPosted by Teena@dreamyboy post it again 😆Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄
I'm bored with my workout
I think I'll max out next week and go back to boxing
Bench press: stick to flat bench for now
Overhead press: military or standard is fine just make sure you have no hip drive
Squat: Standard backsquat
Deadlift: conventional or sumo pulls, whichever you pull most on
Bent over row: standard or pendlays are fine
Try a week of max outs. Here is an example spread so you can be your best for each round
Day 1 : Flat bench + squat
Day 2 : Bent over row + overhead press
Day 3 : Deadlift
You can break any day you need in between but get it done within a week and share your numbers with me. You too @firebunny make sure you guys warm up properly and get a spotter or at least have safety spotter arms from a power tower or full rack cage would be best if you don't have a human spotter. You don't have to be super exact for your max. Just give your best, we just need a starting baseline. Also, goals, shred or bulk. Strength or asthetics.
I have human spotters but they normally help me lift w/c is not a good thing. I just want them to see to it I don't get injured. @_@
Goals: both strength and aesthetics.click to expand
Posted by DreamyboyWhen you have me, you should only have me ;DPosted by firebunnyBoth goals are obtainable but one will have to be the primary goal in the meantime. I recommend increasing your strength. Shredding and increasing strength at the same time is a little difficult but you can still get stronger. I'm currently doing a shred and still gaining strength by doing a 5 by 5 program. It's basically heavy emphasis on strength and helps maintain strength during a shred. In November, my max on a bench was 150 lbs I think. Now I'm pushing 250 lbs and I do reps with 215lbs. I can basically pick up 2 clones of @teena if each sat on each hand of mines LOL I know you can do this too and could probably almost double your numbers in about 6 months. The magic nooby gains for youPosted by DreamyboyI love warming up! Gives me the energy to do my routines properly. I do leg tucks for my warm-up so that I'll hit two birds with one stone.Posted by ands2013Max out on bench press, overhead press, squat, deadlift, and bent over row.Posted by DreamyboyLmfaoPosted by ands2013@Teena OMFG you said don't worry he won't ask again LOL I'll type it up later when I get off work though AndsPosted by Teena@dreamyboy post it again 😆Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄
I'm bored with my workout
I think I'll max out next week and go back to boxing
Bench press: stick to flat bench for now
Overhead press: military or standard is fine just make sure you have no hip drive
Squat: Standard backsquat
Deadlift: conventional or sumo pulls, whichever you pull most on
Bent over row: standard or pendlays are fine
Try a week of max outs. Here is an example spread so you can be your best for each round
Day 1 : Flat bench + squat
Day 2 : Bent over row + overhead press
Day 3 : Deadlift
You can break any day you need in between but get it done within a week and share your numbers with me. You too @firebunny make sure you guys warm up properly and get a spotter or at least have safety spotter arms from a power tower or full rack cage would be best if you don't have a human spotter. You don't have to be super exact for your max. Just give your best, we just need a starting baseline. Also, goals, shred or bulk. Strength or asthetics.
I have human spotters but they normally help me lift w/c is not a good thing. I just want them to see to it I don't get injured. @_@
Goals: both strength and aesthetics.click to expand
Posted by firebunnySo take a solid look at Dreamyboy's regimen.Posted by ChuckcemIn December, I was skinny fat. Today, I'm hovering around average... lean muscles with flat tummy. I will send you pics later. I'm still at the office right now. Do note, however, that my cam is not able to capture my muscles. I'm going to buy an iPhone 7 just to take accurate shots of my body.Posted by firebunny@Dreamyboy Sounds like he wants to shred.Posted by ChuckcemA Bikini Open type of body, one which will give you the confidence to walk down the beach half-naked. 😄Posted by firebunnyWell, yes. I'm going to assume that you're looking to add muscle, while staying relatively lean (less fat) right? You basically want to eat 1 gram of protein per lb (or 2.2 kg) or your own body weight. Meaning each day you if you weigh 130 lbs (286 kg), you want to easy 130 grams or protein to start building muscle. As you workout more, you can start upping that mount to 1.2-1.5 grams per lb (2.2 kg). You will also need to consume a certain amount of carbs and fats to support that growing muscle as well.Posted by ChuckcemThanks. I needed this kind of answer. So what should I do? Eat more protein? I'm quite hungry right now. Might buy something heavy in an hour.
Your body just went back to it's normal size. When you work out a muscle group, it starts to buff up. Your veins may pop out and you just look a lot bigger than normal. Then the next day it ALL goes away and you look smaller. Your muscles are tired and are in the process of "rebuilding".
Sounds like you're early in your process, so this is to be expected. Don't worry about what you look like now, just focus on your progress and your goals. When you knock out one goal, shoot for the next. Give yourself at LEAST 6 months of a consistent routine before you start judging anything.
So what your goals you've set for yourself?
The basic principle is to grow strong you need to either do more do more reps, add more weight, eat more, or rest properly. There are a a variety of approaches to do this, but that's the basic idea.
So again, what are you trying to achieve right now?
@firebunny What's your build? Are you skinny, lean, medium, a little flabby, husky, what's your body tone at the moment?click to expand
The only thing I would add is 10-15 minutes of cardio at the end of each routine to basically burn out anything you have left. Definitely stay safe and have a spotter on bench day. Take a buddy to make sure you are using proper from on every exercise, ESPECIALLY with deadlifts.
Every day try to add 5-10 lbs to the overall weight you're using. If you can't push more weight, then add in more reps. An easy routine is a 3 sets for 5 reps and increasing that to 5 sets for 5 reps. If 5x5 becomes too easy, it's time to up the weight. You may increase the weight before that point, this is just a generic rule.
Your goal right now on every lift (bench, deads, overhead, and squat) is to get to the point where you are lifting 135 lbs (one 45 lb plate on each side, or "one plate" + a 45 lb bar). Once you get there, you want to get up to 185 lbs (one 45 lb plate and a 25 lb plate on each side + 45 lb bar, or "body weight"). Then from there 225 lbs ("two plates"...) and up. Again this isn't a race. Practice proper form (you can YouTube any exercise + "proper form").
I suggest following Dreamboy's plan, even repeating some days in the same week as you get stronger. So eventually Day 1, Day 2, Day 3, Rest Day, Day 1, Day 2, Day 3. Once you start getting to the point of pushing more than "body weight" you may find you'll want to put squats on its own day and move that potential Rest Day around. If you wind up doing that I'd recommend starting with:
Day 1: Squats, Calves, Biceps
Day 2 : Flat bench, Triceps, Dips
Day 3 : Bent over row, Overhead press, Biceps
Day 4 : Deadlift, Pull Ups
Posted by DreamyboyAwww...only if there's no other clone on your other hand please!!Posted by TeenaBe the soy sauce to my rice, the Sriracha to my Pho, the chicken to my tikka 😢Posted by DreamyboyWhen you have me, you should only have me ;DPosted by firebunnyBoth goals are obtainable but one will have to be the primary goal in the meantime. I recommend increasing your strength. Shredding and increasing strength at the same time is a little difficult but you can still get stronger. I'm currently doing a shred and still gaining strength by doing a 5 by 5 program. It's basically heavy emphasis on strength and helps maintain strength during a shred. In November, my max on a bench was 150 lbs I think. Now I'm pushing 250 lbs and I do reps with 215lbs. I can basically pick up 2 clones of @teena if each sat on each hand of mines LOL I know you can do this too and could probably almost double your numbers in about 6 months. The magic nooby gains for youPosted by DreamyboyI love warming up! Gives me the energy to do my routines properly. I do leg tucks for my warm-up so that I'll hit two birds with one stone.Posted by ands2013Max out on bench press, overhead press, squat, deadlift, and bent over row.Posted by DreamyboyLmfaoPosted by ands2013@Teena OMFG you said don't worry he won't ask again LOL I'll type it up later when I get off work though AndsPosted by Teena@dreamyboy post it again 😆Posted by ands2013You liar!!! He made a long ass post for you n you deleted immediately after. He also mentioned how you might have missed itPosted by TeenaI never got a reply on how to max out 😆
@Dreamyboy should help you 😄
I'm bored with my workout
I think I'll max out next week and go back to boxing
Bench press: stick to flat bench for now
Overhead press: military or standard is fine just make sure you have no hip drive
Squat: Standard backsquat
Deadlift: conventional or sumo pulls, whichever you pull most on
Bent over row: standard or pendlays are fine
Try a week of max outs. Here is an example spread so you can be your best for each round
Day 1 : Flat bench + squat
Day 2 : Bent over row + overhead press
Day 3 : Deadlift
You can break any day you need in between but get it done within a week and share your numbers with me. You too @firebunny make sure you guys warm up properly and get a spotter or at least have safety spotter arms from a power tower or full rack cage would be best if you don't have a human spotter. You don't have to be super exact for your max. Just give your best, we just need a starting baseline. Also, goals, shred or bulk. Strength or asthetics.
I have human spotters but they normally help me lift w/c is not a good thing. I just want them to see to it I don't get injured. @_@
Goals: both strength and aesthetics.click to expand
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