Some people drink one just before, during, and/or after. I usually eat an hour or so before I lift and drink a shake afterwards.
I would have expected you to be MUCH bigger dead lifting so much weight. My max deadlift Iāve ever bothered with was 225ā¦ never cared to go higherā¦
From all my time lifting and studying body building, I think the body would just use it for energy. Thereās a period your body goes through after lifting that take protein to rebuild, and not before. Can it hurt? Iām sure it canāt, but I really doubt it helps too much, either. I always eat some light carbs first, hit the weights, and then get right to protein afterwardsā¦ and donāt forget the carbs after, too. Just a protein shake will get you nowhere if thereās little to no carbs in it. The protein is used to rebuild the muscle, the carbs are the vehicle to get them there. Remember that.
Before and after I lift, I get 37 g protein and 25 g of carbs.
Thanks Magnus and Jorant, was just thinking about it.
I started bulking about a month ago and I am gaining weight pretty good the only problem is that my strength isnāt really improving.
My routine goes like this
Monday: glute ham raises 5 sets 10-15 reps
leg curls 5 sets 8-10
squats 4 sets 5-10 reps
leg press 4 sets 6-8
leg extensions 4 sets 10-25 reps
Thursday: standing calve raises 5 sets 15-20 reps
seated calves raises 5 sets 15-20 reps
Incline bench 4 sets 7-15 reps
Bench press 3 sets 6-8
weighted dips 3 sets 5-12 reps
machine flyes 2 sets 8-10 reps
Saturday: same calf exercises
Deadlifts or stiff-legged 4 sets 5-10
pull-ups 4 sets 5-12
bent over rows 4 sets 8-10
wide grip pull-downs 3 sets 8-10
some other back exercise 2 sets 8-10
preacher curls 3 sets 10
Any suggestions?
My only real suggestion would be to hit some areas harder than you are doing. You gotta remember two things: A) after doing the same motion over and over, your body will adapt,and you wonāt get as much out of the same work out that really helped you grow a few months ago. B) Different exercises and movements effect the muscle differently. I like what youāre doing for legs, but whereās the arms? What about a bit more for chest? For arms you are doing preacher curls, which arenāt so hot for bicepsā¦ and thatās all. No delts? No tris? Your bench will do SOME delts and a tiny bit of tris, but you need more focus there. What about midsection exercises? Also, deadlifts are a great full body workout as well.
Anyone reading this thatās SERIOUS about gaining muscle, and a nice physique should buy Arnold Schwarzeneggerās body building encyclopedia. Itās a must, no matter what level youāre at. Skip those āmenās healthā magsā¦ those mags are under the assumption that youāre constanty overweight/under muscle. Have you seen the actual editors that do the mag? Theyāre a joke. Skinny, flabby nobodies are telling me how to look good? Yeah, right.
Good luck.
magnus how are you training motions? is that like working several muscles at a time?(like a lunge)
Jorant, have you read that book? Any specific things you want to mention?
Anyone else read that book?
Umā¦thanks?? Heh
I may not look it but I was prolly 185ish in that picā¦Iām around 193 now at around 12% BF and 5ā10". Iām not ālittleā.
Iāll come back to the other questions in a moment.
I have it and havenāt bothered reading most of it.
Itās got some good stuff and definitely worth buyingā¦but there are better books to get that would teach you more about putting together, balancing, and periodizing a program.
The simple answer is yesā¦I train movements (push ((horizontal/vertical)), Pull ((horizontal/vertical)), quad, and hip dominant movements. With some accessory work each workout.) And each of my main lifts works several musclesā¦some more than others (deadlift)
A lunge for instance, is a āquad dominantā exercise. But it also uses the hip flexors and extensors if performed correctly, even the small outer thigh muscles are called upon for stabilizationā¦
The body was made to function as a unit. Hence why the most natural human movements use many muscles simultaneously to carry out the task. Understanding the concept of movement planes can help one to balance their workout routinesā¦ For instance, in the case of my current upper/lower splitā¦when I train upper body, I may start with the bench press, which is a horizontal push, well I know that for my routine to be balanced I need to pull on a horizontal plane as well, so my next exercise might be a dumbell row. Get the picture?
TheChosenOneā¦
I wrote a pretty damn good full body routine and periodized it for another forum member earlier in this thread. You might want to try it and see how you like it. Itās quite a few pages back. Itās also a 3 day routine, resting a day before each workout. You might see my routine posted too, but ignore that and keep goin back to find the one I wrote for shu.
I am not with Magnus. The book is amazing. I owe my great physique to it. It has answered, and continues to answer, many questions. Just abuot anything you could want to ask is in there. What are you asking for, exactly, denjin? PS: Itās a whoping 20 bucksā¦ of course, I bought mine from Media Play whoās now long goneā¦ Barns and Noble, maybe?
Well, not saying little, but for that weightā¦ Iām surprised. 
eh, itās a little outdated. But I guess itās worth buying. No way I would even want to read the entire thing. Itās bigger than the book I have to read for my next certification (ISSA). And has no where near the level of sophistication or wealth of information.
EDIT
perhaps the book wouldāve been more useful a couple of years ago. But I owe nothing of what I know to that book. So that tells you something.
Arnoldās Encyclopedia is outdated and has bad information in it at times, but I still own it. Itās cheap for what it is, and itās a good place to start so long as you donāt take it too seriously.
Example of bad info?
says you have to talk like arnold before u begin to weightlift
The only advice Iām going to take from a drug using bodybuilder would be what drugs to use.
Iām behind you 100%
Breakfast sucked, there were no eggs. :sad:
Ended up eating peanut butter, orange juice, and protein shake.
Yeah, I ill probably see if I can add a day specifically for abs and arms. I thought I could leave them out because of the compound lifts but when I think about it, they do need more work than what I am doing. Appreciate the response.
*MagnusMadness- Appreciate it, ill check and see if I can find it.
By no means whatsoever is this a flame or a dis, but I have to know whom I talking to to know what advice to take. Thereās no telling who hereās a 220 lb fat guy giving weight training and health advice. The man knows what heās doingā¦ butā¦ again, Iāll drop it. Just would like to know how advanced you guys are when giving out advice to go against something that has helped me a ton. Do you know what Iām saying?
But, I love to hear everyoneās opinions.