Ultimate Muscle Training Guide

[TerranForces]

bump

 

[91TTZ]

me

me

my arms

 

[caboob]

So I'm getting back into working out and was wondering if it's OK lift and do cardio in the same workout session. Or is it better to alternate days between lifting and cardio. Great post Terran.

 

[DVad3r]

Originally posted by: caboob
So I'm getting back into working out and was wondering if it's OK lift and do cardio in the same workout session. Or is it better to alternate days between lifting and cardio. Great post Terran.

Doing cardio and then working out will actually give you a much more effective workout. Remember, oxygen is your friend.

 

[Amused]

Originally posted by: caboob
So I'm getting back into working out and was wondering if it's OK lift and do cardio in the same workout session. Or is it better to alternate days between lifting and cardio. Great post Terran.

Actually, if you combine the two in the same workout, it's best to do the cardio AFTER you lift. Remember, intensity is the most important thing when lifting. So doing cardio before you lift will tire you out and you will not get as intense a workout when you lift.

The added bonus? Doing cardio after you lift makes your body go into it's fat burning stage much faster. 10-15 minutes verses 20 minutes.

No matter how you look at it, doing cardio AFTER rather than before you lift is preferable.

 

[Yossarian]

Originally posted by: TerranForces
You want to see progress. A friend went from 130lbs to 243lbs in less than 3 years without steroids. (Oops sorry, I forgot creatine was a steroid)

http://www.technologyorgasm.com/upload/130-243.jpg

the shens is strong with this one.

 

[caboob]

Originally posted by: Amused

Originally posted by: caboob
So I'm getting back into working out and was wondering if it's OK lift and do cardio in the same workout session. Or is it better to alternate days between lifting and cardio. Great post Terran.

Actually, if you combine the two in the same workout, it's best to do the cardio AFTER you lift. Remember, intensity is the most important thing when lifting. So doing cardio before you lift will tire you out and you will not get as intense a workout when you lift.

The added bonus? Doing cardio after you lift makes your body go into it's fat burning stage much faster. 10-15 minutes verses 20 minutes.

No matter how you look at it, doing cardio AFTER rather than before you lift is preferable.

Excellent. That's exactly what I've been doing. I'm strongest when I start off lifting but noticed that when I went to cardio I'd lose the pump that I built up during lifting. So I wondered if I was inhibiting muscle growth/repair.

:beer:

So far I run a mile on my lunch hour at work and then hit the gym in the evening lifting followed by another cardio session where i burn off 200 cal on the tread, bike, or elliptical. In the last 6 weeks, I've lost 10 lbs fat/water. I know that my waist size has shrunk in this time.

 

[jotosuds]

impressive post. very solid info. honestly i was expecting some crappy advice

 

[DVad3r]

Originally posted by: Yossarian

Originally posted by: TerranForces
You want to see progress. A friend went from 130lbs to 243lbs in less than 3 years without steroids. (Oops sorry, I forgot creatine was a steroid)

http://www.technologyorgasm.com/upload/130-243.jpg

the shens is strong with this one.

Haha 205 to 243 in one jump eh And looking from that pic not much has changed...mad shens.

 

[TerranForces]

There definately aren't any shens with him. 205 was after a cut and he did a 5x5 program with Omega Thunder after that. He is around 247lbs now. His goal is 260 lean.

 

[Amused]

Originally posted by: caboob

Originally posted by: Amused

Originally posted by: caboob
So I'm getting back into working out and was wondering if it's OK lift and do cardio in the same workout session. Or is it better to alternate days between lifting and cardio. Great post Terran.

Actually, if you combine the two in the same workout, it's best to do the cardio AFTER you lift. Remember, intensity is the most important thing when lifting. So doing cardio before you lift will tire you out and you will not get as intense a workout when you lift.

The added bonus? Doing cardio after you lift makes your body go into it's fat burning stage much faster. 10-15 minutes verses 20 minutes.

No matter how you look at it, doing cardio AFTER rather than before you lift is preferable.

Excellent. That's exactly what I've been doing. I'm strongest when I start off lifting but noticed that when I went to cardio I'd lose the pump that I built up during lifting. So I wondered if I was inhibiting muscle growth/repair.

:beer:

So far I run a mile on my lunch hour at work and then hit the gym in the evening lifting followed by another cardio session where i burn off 200 cal on the tread, bike, or elliptical. In the last 6 weeks, I've lost 10 lbs fat/water. I know that my waist size has shrunk in this time.

You'd lose the pump anyhow. A pump only lasts around 20 minutes.

And the pump is not muscle growth. It's merely your body filling the muscles with blood to help them maintain strength in the short term. Your muscle growth occurs while you rest. Which is why over-training is the reason so many work so hard, and never see any gains past the first few months.

If you're interested in bulking up, I would cut the lunch hour runs. Too much cardio will burn muscle along with fat and be counter productive to bulking.

 

[lrad50]

Hey guys-

I really need some help with my workout plan. I have been going to LA fitness 4-5 times a week (for about 6 months) and feel stronger but don't see any results. I have been eating a lot but not gaining a single pound (165 at 6'3").

I can do 3 sets of 10 curls of 40lbs, but my arms are still tiny. My abs are really strong but have not started to really tone. I usually do many sets of various flat backed ab exersizes. Any tips to improve my jumping ability would help as well (I play basketball, can only touch rim).

Any advice would be very helpful.

 

[bobsmith1492]

Whoa... a gallon a day of water is WAYYY overkill. Y'know, no one ever dies of dehydration unless there is no water available, and smaller people can fairly easily die of overhydration. Be careful with that one!

 

[vrbaba]

ive been thinking about fish oil... and found this interesting article:
http://my.webmd.com/content/article/17/1676_50704.htm

sorta makes me rethink as to whether I should take the fish oil supplements or not.

 

[vrbaba]

I have been working out for about 4 months now. mostly upper body. I have increased bench press and all that about 50-60%. But my weight has been stable. im 5'6 or 5'7. I really want to stay at this weight, but be more leaner. I need a LOT of work on my lower body and abs (have none basically).
before you all tell me to start doing cardio hardcore, i really just wanna be lean. so should i lose weight now and gain it later? or keep doing what im doing with more cardio?

 

[TerranForces]

Originally posted by: bobsmith1492
Whoa... a gallon a day of water is WAYYY overkill. Y'know, no one ever dies of dehydration unless there is no water available, and smaller people can fairly easily die of overhydration. Be careful with that one!

That is one of the worst statements I have ever seen. FAR MORE PEOPLE DIE FROM DEHYDRATION THAN OVERHYDRATION. Also, creatine and glycerol will dehydrate you a lot.

 

[TerranForces]

The guy in the pic pu12en12g gave this advice. He is the king of training, so listen up.

Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lost fat AND gain muscle at the same time
- It is NOT efficient to try and lost fat AND gain muscle at the same time
- It is NOT efficient to try and lost fat AND gain muscle at the same time

- BMR and nutrition calculator (click here)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

- Fatloss basics. READ IT:

- Foods (Good vs. Bad):

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking (to gain lean muscle mass), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting (to lose fat):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).




Supplements:

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL
Cold Pressed Flaxseed oil (and / or fishoil

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):
http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

http://www.johnberardi.com/articles...roprejudice.htm
http://forum.bodybuilding.com/showthread.php?t=337536
http://forum.bodybuilding.com/showthread.php?t=392907





Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:
- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)
- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):
http://www.johnberardi.com/articles.../sleep_1_pr.htm
http://www.johnberardi.com/articles.../sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:
Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
http://forum.bodybuilding.com/showthread.php?t=272067






H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 220lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle...cle=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm

 

[chocobaR]

What about the abs? Do you have anything to suggest?

 

[TerranForces]

I find lying leg lefts to be good. Do 3-4 sets of 10-12 reps.

 

[Jassi]

Tagged cause I am starting lifting again soon

 

[TerranForces]

bump

 

[xospec1alk]

tagged

 

[91TTZ]

Originally posted by: TerranForces
The guy in the pic pu12en12g gave this advice. He is the king of training, so listen up.

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)
http://www.bodybuilding.com/fun/author22.htm

I think the figures some of these people throw out for protein requirements are absolutely ridiculous. If I took in 2g per lb of bodyweight, I'd be taking in 380g of protein per day. I eat lots of meat but even then I'm only taking in about 1/3 of what they say to take.

Also keep in mind that testosterone regulates protein synthesis. An average guy couldn't even use that much protein. It's easy to see where the discrepancy here comes in- people who want to bulk up are asking the hulking, roided out pros whose T level is many times higher than a natural person's. Of course they can use it, their body isn't correctly regulating the amount of muscle it can hold.

Same thing goes for women- naturally, their body will not hold that much muscle since their T level is too low. But raise that level sky-high with a needle, and those natural limits no longer apply:

pic

 

[Amused]

Originally posted by: 91TTZ

Originally posted by: TerranForces
The guy in the pic pu12en12g gave this advice. He is the king of training, so listen up.

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)
http://www.bodybuilding.com/fun/author22.htm

I think the figures some of these people throw out for protein requirements are absolutely ridiculous. If I took in 2g per lb of bodyweight, I'd be taking in 380g of protein per day. I eat lots of meat but even then I'm only taking in about 1/3 of what they say to take.

Also keep in mind that testosterone regulates protein synthesis. An average guy couldn't even use that much protein. It's easy to see where the discrepancy here comes in- people who want to bulk up are asking the hulking, roided out pros whose T level is many times higher than a natural person's. Of course they can use it, their body isn't correctly regulating the amount of muscle it can hold.

Same thing goes for women- naturally, their body will not hold that much muscle since their T level is too low. But raise that level sky-high with a needle, and those natural limits no longer apply:

pic

The problem with this, along with any other "one size fits all advice" when it comes to diet is just that, "one size fits all" is absurd because people are VERY different. What works for the easy gainer will not work for the hard gainer, and vice-versa.

For the very hard gainer, 2g may be needed (I doubt it, though), but for the easy gainer, it's way beyond overkill.

 

[91TTZ]

Originally posted by: Amused

The problem with this, along with any other "one size fits all advice" when it comes to diet is just that, "one size fits all" is absurd because people are VERY different. What works for the easy gainer will not work for the hard gainer, and vice-versa.

For the very hard gainer, 2g may be needed (I doubt it, though), but for the easy gainer, it's way beyond overkill.

I'm a hard gainer muscle-wise, but an easy gainer fat-wise. Some people can't gain much weight of either fat or muscle because their metabolism is so high. But for me, I'll gain weight easily, it's just not going to be much muscle. So I have to take things very slow and go for slow gains. If I go for the quick gains I'll just get fat.

I've been at it for a while though, so over time I have seen gains.