Wow that's a lot of sets. How many reps?

For me, i usually do:
Overhead press/Shoulder dumbbell press 3sets of 6-8reps depending on weight(or 5x5 for overhead)
Seated bent over rear delt raises 3 sets of 8-10reps
Lateral raises 3 sets of 8-10 reps
Front delt raises 3 sets of 8-10 reps
Uptight rows 3 sets of 8-10reps
And if i'm not feeling tired i do Arnold Presses.

Works for me.

I am drinking 3.25%. This is my second time doing it. First time gained 10lbs in 25 days. This time... 10 lbs in 10 days. Saturday will be my last day because I should be 201lbs. Then get back to eating healthy.

There is some noticeable fat gain around the mid section. I used to be able to see my abs poking through a bit but not anymore. You can't avoid some fat gains you can only minimize it by avoiding fatty foods while on GOMAD.

I actually tried chocolate milk for a day because I read someone did it for 6 months?! Just bought 1L and felt like crap after drinking it one sitting lol

Do it LC. The worst part about doing gomad is all the comments from coworkers/family/friends etc hahah everyone has an opinion. Oh and the looks you get buying 4 jugs of homo milk at the grocery store :D

here you go
alexey lesukov - YouTube

Seems like a bit, i dont even think i drink a gallon of water a day. Do you guys bring a jug
Of milk to work and jus drink it all or did you buy 1L so you can keep some refrigerated while working?


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I've got a fridge at work so last time I always had a 4L at work. It can be harder to keep track if you a 4L going at work and a 4L going at home.

This time I found it easier to keep track if I just have 500mL to 1L in the morning, then bring 1L in a water bottle to work. I drink the other 2-2.5L in the afternoon/evening.

any1 got any good work outs to strengthen the shoulders ive been having problems with my left one for a while now mostly the back part ive just been doing resistance bands but not really any luck

It's extremely gay, but you should see the male pole dancer from this year's America's Got Talent. That guy's strength is unbelievable.

no homo?

yes homo. Google it if you dare :heckno:

That's crazy shit. Gymnast strength is unparalleled.

Berz out.

Hey guys can I am sure in this thread of 443 pages there are routines listed. Is there anyway we can sticky to links of some of the favorites and maybe thoughts/supplements to go with them. I know this is going to be Varied quite a bit but it looks like there are some pretty serious people in here and it would be helpful and a little easier to see all the info in one spot. I know that i can google routines or go to a BB forum but i like read about routines locals do and if they are supplementing, meals ,cutting etc. If body types were listed with routines it might be helpful as well. Just a thought. IF there is something like this already set up i searched but couldn't see it.

http://www.revscene.net/forums/639983-supplements.html

http://www.revscene.net/forums/63481...s-dummies.html

Yeah i know about the supplements stickys, I just meant to include Routines so some one can see the direction someone is training and the reason they are taking the supplements they do.

You don't take supps to augment a specific routine you take them to recover, bulk, cut etc. The way you lift and the weight you lift determines your size and strength gains. You can do a LOT with diet (actually diet is more important than lifting in many aspects) but you really just need to get in there and learn what your body likes. Don't go week to week, go month to month and try different things. ie. Days rest, reps per set, number of sets, weight per set. You'll find out through doing this what your body likes best. If your new to working out stick with basic compound exercises for the first few months to build up a strong base before jumping into splits or isolations.

There are only so many things you can do with weights so figuring out how to make your body adapt is the key to getting good gains.

I'm not one to jump on bandwagons or fads but the Stronglifts 5x5 program is great for beginners and builds up a great strength base while teaching you proper form in some of the basic but important lifts.

Berz out.

If you gained ten pounds in ten days guaranteed 99% of that was fat. Our bodies don't put on anywhere near that amount of muscle in that amount of time. This of course is all subject to whether or not you're on cell-tech
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fuck the chestbra at gnc told me i would make mad gains of dat celltech in no time

Lol 10lbs in 10 days is just water weight.

Berz out.

Yep. It will come off again pretty fast. It just teaches your body to eat more even when you are full.

Thats some great information. I am not new to working out at all, Almost 10 years but i am still always trying something new. Just started lifting heavier and lowering my reps and have noticed some nice increases already.

The most important thing to remember is this "If you want to grow you have to consume more calories in a day than you burn" So look at how much your eating and how much your burning and you'll know right away if you need to improve your eating habits.

Berz out.

I personally don't want to get bigger. Stronger yes, much bigger no. I am only 5'8" and am sitting at 195 lbs and 19% BF on one of those electronic scales at the gym. So right now i am more focused on losing that :p And either way bigger or smaller i agree with you diet is probably the biggest influence.

last week of training not even getting tired or muscle fatigue liftin heavy as fuck... time to go heavier :troll:

Well in that case you should still check your caloric intake and reduce it drastically to lose some of that bf%. If you want to get stronger do sets in the 10-12 range and do 4 sets and 4 exercises per body part as a minimum guideline. If your lifting heavier than you were before your going to bulk up ;)

Berz out.

Heavier? If your already lifting heavy maybe more reps are what the doctor ordered rather than more weight? I did a high volume week this week and every body part is sore as fuck lol.

Berz out.

I have reduced calories somewhat, bulking up is not too bad the extra muscle will help burn some of that BF :)

what exactly is cell tech and anyone here using or or used before?

And how much are you guys leg pressing?
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