Taken about 2 days ago, sorry camera phone quality At 172 Pounds (Current) At 150 Pounds (Still pretty small) http://img181.imageshack.us/img181/3...0723491je0.jpg At 135 http://a943.ac-images.myspacecdn.com...a359fcbf1e.jpg At Small as sh.t 122 http://a361.ac-images.myspacecdn.com...595c345588.jpg I have not started any suplements just yet, I plan to start on them soon. But as of now I am all natural and am Just eating a lot of protein and other foods. Oh and I am not a huge fan of leg press or things with my legs. I have a bad left knee and I don't like to agrevate it. My running builds my cavs and hamstring up enough to be strong. The squat is all I need really. My workout (If you use this, use a weight that pushes you and you struggle to get them all in) -Bench Press 4 sets of 8 -Curls 3 sets of 15 -Dumbell 3 sets of 15 each arm -Squat 4 sets of 10 -Shoulder Shrugs 2 sets of 20 (Just use the curl bar with a large amount of weight) -3 sets of 15 dumbbell butterflys -push ups 3 sets of 20 -situps/Crunches 3 sets of 30 -punching bag 5 minutes of combinations and footwork (Or you can shadow box to work on technique and still get your conditioning and form down) Conditioning 3 Minute Run, 1 Minute walk alternating untill you hit 30 minutes. One big tip for dieting, Turkey Sandwichs are amazing for you while lifting. Full of protein and none of the sh.t you don't wanna take in. (This is just a quick summary, If you have questions and are serious about getting bigger I'll take sometime and figure numbers to give you a specific workout rountine and an idea of what weight to use for each part of the workout.)
protein powder is what I use after workouts mixed into skim milk, I cant eat after workouts but need the protein. When I can, eggs are awesome for protein, so is tuna. anyways sounds like you could use a couple more leg exercises on there, Squats are good but more would help. Also don't forget to stretch! Cheers, Z
I wouldnt limit yourself to a certain number eg when you say you do 3 sets of pushups up to 20 its better if you do 3 sets until failure, dont count, just keep doing pushups until your arms will not allow you to do another take a 1 minute break, then do another set until failure, then 1 minute break, then another etc. Much better than limiting yourself to a number. You should do these for most of those exercises. Situps and crunches are kinda useless though
Ah that sucks about the knee. there are ways around it, but its not easy I know, a friend of mine has that exact problem from a hockey injury
Nice workout. Look very bulky. Maybe do more reps and get more defined. But your in good shape. Personally i do bench press, straight bar and curls.
I did that before but I seem to push it too far and the next workout day, I can't hardly do what I should be doing because of how soar my muscles are. I also like to keep track of strength gains.
I'm a girl and I'm doing weight lifting for an opposite reason - to get smaller! (a.k.a. slimmer) Hehe.. Good luck to you! You're doing awesome improvement there!
This is a myth. Muscle can only get larger or not. There's no such thing as making "defined muscle." Usually what people are talking about when they talk about definition is a combination of muscle and a lack of fat. Also to the OP - good work - although I can't see the older pics for comparison. How old are you? I would recommend less reps and more weight. It's the stress of weight you can't (or think you can't) handle that will really push your muscles...
Great idea. Too many women are afraid of lifting weights. It's actually the best thing to do for losing fat. Why? Each pound of muscle burns 50 calories per day (just doing nothing) compared to 2 calories burnt each day by fat. Add 10 pounds of muscle and you'll be burning an extra 500 calories a day! That translates to a much higher metabolism and you'll be able to get slim much easier. Also I recommend that you lift weights just like if you were a guy. Don't do the low weight/high reps thing that so many females do. You are better off working on heavy weight with low reps. You have to challenge your muscles with high weight to get them to grow!
nice body dude. i lifted like you before, bench, curl, try to get big and stuff. i end up heavy and slow now all i do is Olympic lift (deadlift, squat, clean and jerk)..it is a different level. you get real strength from it. The strength, explosiveness and quickness make you a different athlete (if you play sport, i know a lot of people who lift weight but don't play sport ) check out http://www.crossfit.com/ and www.rosstraining.com. these two site totally changed the way i lift
Tell body builders this. They do hundreds of reps for each exercises to get defined. If they wanted bulk they would do 8 reps a set.
yes, but you could do some really isolated move to make a specific muscle to look bigger than the other. The different size of different can make you look more defined. this is an quote from ARNOLD SCHWARZENEGGER
Also if your looking for a good workout. Simple and still bulk up. I do three sets of 10 reps, squats, with a 20 kg weight held on my chest. And then do the same just as sit ups. My stomach and arms and legs are all bulking up. Which is good.