please help me guys!!! I saw this picture of me and it freaked me out....I see myself skinny 6'1 foot odd looking guy( i am 19)..i was never like this........ winter ruined me completely( its all my fault)...i was eating less calories than ever( 1500 Cal) and stopped working out for about 3 months......now if my parents sees me in this condition, they'll blame all on this diet and i would have nothing to explain. I want them to know how wonderful this 811 diet is but they wont believe a skeleton when i go back to India this summer. But I think there is still hope. I want to regain muscle mass within 3 months. I am ready to give my 200% percent to achieve a healthy looking body. I am already eating 2500 calories since two days and i know this isn't much but i have just started exercising, so my intake will increase gradually.
Can you tell me how much muscle-gain have you experienced in 3 months and the routine you followed for that?
1.5 hours of heavy lifting is probably too much.
However, if you spend 30 minutes of that time stretching then 1.5 min at the gym would be okay
you should go fast and hard till you can't lift any more.
if you are doing enough weight where you fail before getting to 12 reps but can get to at least 8 and doing 30 seconds rest per set, I would be suprised if you could go an hour and a half.
I have always had best results with lifting one body part a day each part once a week to recover. However, on the 80-10-10 you may recover much faster and be able to lift a body part multiple times per week.
but i take remaining time playing soccer and running...i guess i have to stop that. Need to start some serious weight-training.
I understand that concept of using more repetitions(energy)/time.
First 10 days i'll be working on all the body parts and then just one part/day like you said.
O boy.. i am excited , let the training begin from tomorrow.
legs, specifically squats will produce the greatest mass increase. Next is the back.
maximum weight for 8-12 reps for four sets per body part with less than a minute rest per set
you will be swolle in no time :)
Dont do running if you want to be a body builder! Go sit at a gym for a few hours. How many bodybuilders ride a bike/run to the gym? You serious! lol!
Train like a bodybuilder if you want to look like a bodybuilder!
Train like a marathon runner if you want to look like a marathon runner!
im confused, should all the sets of an exercise be done at once? or should 1 set of each exercise be done before the next set.
push ups 3 sets
pull ups 3 sets
do i wanna do push ups push ups push ups pull ups pull ups pull upsor push ups pull ups push ups pull ups push ups pull ups