Keep in mind that size first and foremost comes from diet, more than anything.
Generally, higher reps induce more hypertrophy (growth), and low, heavy reps train strength.
Itās your diet. Eat at least six times a day to keep your metabolism going. You can also add cardio in to enhance your results, but a good meal plan is the most important factor here.
Thatād be fine. And again, you can do them on the same day, but keep them in seperate sessions. The reason is that cardio burns liver glycogen while lifting burns muscle glycogen, so they require opposite nutrition thatconflict with one another (fructose vs glucose, for example).
thanks a lot for the tips. i ONLY drink water, and havent eaten potato chips in like over 2 years. so everyday, i drink about 8 bottles of water, work out, and i only eat the Cold Cut Sandwich from subwayā¦i hardly ever eat any fast food other than that. seeing as how i hardly eat any of the bad stuff that youāve mentioned, i think im on a good diet. 
pete: thanks for the tips. my body is looking pretty good right now, its just that i want to get it lean and bulky. i want to turn all of this excess body fat into muscleā¦ haha i only weigh 180 lbs 
we need to hit up a subway the next time we chill.
I doubt you were being literal, but just for infoās sake, you canāt turn fat into muscle.
Fast food is awesome on a bulk. I also eat it on weekends for the extra fat and cholesterol while cutting to keep testosterone levels consistent.
yeah, not literally lol. i think ill go out for some fast food atleast once a week then.
i notice some guys in the gym exclusively do flat bench
i had a wrist injury awhile back doing flat bench do possibly: 1) a very bad spotter (a friend of mine) 2) me putting down the DBs awkwardlyā¦as a result iāve only been doing incline presses since then
my wrist has been completely healed for some time now and i am considering adding flat bench to my routine again
question:
is it necessary/recommended to do all three variations (flat, incline, decline press) to get the optimal chest build/shape? does anyone actually notice differences in build from doing one or two types and not the other?
it really depends on your chest currently and what you need to do.
Personally I donāt do decline because itās mostly shoulders.
Whats a good amount of time to Jump-rope?
Need major help on websites/stores to get a bench press suit.
Itās not for me, but my friend wants to get one. Heās about 5ā9" or 5ā10" at most and 210 lbs. Today he benched 325 lbs., but our gym teacher told him to get a suit if he really wants to be doing more weight.
Suggestions on where to buy a good/reliable one?
Depends on how you go about it. If you want to train for stamina, do 20 minutes of HIIT with it (roping fast for 30 seconds, roping slow for 30 seconds, repeat). If you want to burn fat, go longer, but donāt do cardio for more than 45 minutes if youāre concerned about keeping muscle.
A suit will allow him to bench more, but why? For what? Professional powerlifters donāt even use suits in training, those are for competitions. Same for weight belts. Train raw, then compete with gear.
cool thanks. some good stuff in this threa. I gotta remember it if I ever decide to try and bulk up after losing the weight.
He just wants to try one and have it around; he regularly does it without one.
Still needing websites, stores, brands (reliable quality ones), ect.
Assisted lifts suck, my one sentence take on powerlifting. Also most professional powerlifters do train in their suits quite a bit, not base strength training but learning how to maximize shirt benefits. For some reason or another lifters will get varied amounts of poundage increases from teh same shirt, but all of them lift in them to learn how to properly lift while wearing them. Not arguing semantics just related to my overall view on shirts and the like.
Yeah, I was mostly just talking about base strength training. Definitely the suits themselves require a fair amount of practice to learn the technique under them.
Brown rice is a low GI carb if Iām not mistakenā¦white rice on the other hand is notā¦brown rice is good, stick with what worksā¦and by the way, your not really going to see any size show up on your waistā¦you look at yourself everydayā¦itās gonna sneak up on and one day you might notice clothes fitting tighterā¦
Iāve posted this before twice alreadyā¦but with low reps the adaptations are mostly if not all neuralā¦meaning you can gain strength without gaining size (or minimal size gains)ā¦the BIGGEST bodybuilders couldnāt even stand next to oly powerlifters in terms of raw strengthā¦If you want mesomorphic adaptations to take place your best bet is 8-12 repsā¦sometimes even 12-15 rep sets.
I totally disagree. EMG studies have shown that Decline (decline DB press in particular) provide teh most electrical activity in the pecsā¦incline uses shoulders way moreā¦flat falling in the middle somewhere.
Yeah, in incline you can feel your shoulders being used.
Any info on muscle milk?
CUrrently Im looking for a good protein, problem is, Im unsure as to what that is.
I donāt want to get huge just noticeable in shape, slim a bit cut/toned, anyhow, I became weary of online reviews cause of their validity.
Mainly I want a protein that has the good types of carbs/proteins that the body requires.
I hear muscle milk is good but it contains alot of fat in it.
Would I balance that out by doing more cardio? I currently do about 30 min of cardio, either jogging or on an eliptical treadmill.
RIght now Im using Pro Whey by ON, any input is welcome, thanks!
Muscle milk does have some fat in itā¦but you would not have to adjust the rest of your diet to accomodate thatā¦you should only be drinking one a day anywayā¦right after your workout.
Protein is protein is proteinā¦if you are trying to cut, go with a whey protein isolate that is low carb/zero carb and low in caloriesā¦if you are bulking then get one that has more carbs and calories or add carbs to a protein thatās high in calories and roll with it.
Protein powders are great but you donāt HAVE to use them. More important are solid workout programsā¦your own consistencyā¦and a good diet as high or low in calories as you need.
BTW, I trained my first client todayā¦a woman who is trying to lose about a 100lbsā¦I was nervous as shit!! LoL. Itās really interesting thoughā¦thereās alot to take into consideration when training someoneā¦for instanceā¦I wrote out the workout long before she got hereā¦but midways I had to change it because one of the exercises was difficult for her to perform correctlyā¦(we were doing cable curls with a rope and her size was limiting the ROM so I switched to dumbells on the next circuit)
Aside from that it was fine. Also once we get rolling my boss has agreed to pay for any additional certifications I want. Both of us are going to enroll in a few college courses and I plan on gettin that ISSA cert I always wanted.
Magnus, I gotta disagree once again. Muscle Milk and solid foods arenāt optimal post-workout foods because of how slow they digest, which is the opposite of what is needed in that time frame.
Congrats on work, though.