Ask me any questions about physical fitness, exercise, supplements etc. and I will answer you or research and answer your question. I'll be certified in a few months so any questions can only help me to prepare for the exam.
Hey man. I go to the gym regularly a weight train, looking to build my muscle mass (I do a lot of drop-setting, I don't know if that means anything to you). Basically, I have been on a high protein diet for a long time, as I prefer to get my post-workout dose of protein naturally. However, I have started to try these protein shakes, and my question is: Simply, how effective are they, and are they artificial shite or are they relatively natural?
Well Matt, first I'd like to address the benefits of drop-sets. Bodybuilders (unlike other athletes) are concerned purely with cosmetic improvements and not athletic performance. Bodybuilders use drop sets because they're geared towards increasing muscle size (hypertrophy). If you play a sport and are trying to gain strength, then I wouldn't recommend using drop-sets. Drop sets are not conducive to strength, power or speed gains. In other words, you'll pump up like crazy, but your strength will be in the gutter as compared to others your size that did not use drop-sets.
Now on to your question :P
I would have to ask you, what kind of protein shake are you taking? I would recommend getting one that contains Whey isolate as it is quickly absorbed by the body. Also, always wait a while before consuming your protein shake. Why? While this isn't an exact science, most recent studies show that you should do the following:
Eat a good high energy snack (such as an energy drink or an NO2 supplement containing caffeine... but these need to be cycled... let me know if I should go more in depth with this) 30-45 mins before your workout and then take your protein shake within 20-30 mins after your workout. If you drink your protein before you work out your body will be focused on digestion and not on the muscles you are training.
To answer your question, eating a high protein meal after a workout is definitely not as effective as a protein shake. As far as whether or not Whey protein is all natural, I found this: Whey protein is the name for a collection of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow's milk.
Let me know if you have anything else you need to know.
Excellent, that told me everything I needed to know, thanks man!
In which case, I have another one for you: What do you recommend as the middle ground between muscle gain and strength/athletic progress? I don't want to just gain muscle mass, I want to gain strength as well, so what are my options here?
Well, I've lost pretty much like 80% of my body fat and have become slim, yet i still have a bit of "trim" per se on my arms, stomach, chest, legs, etc. I have a chest condition that prohibits me from running, but I manage to do between 50-150 crunches a day and eat healthy foods in small amounts, rather than set meals. I also do weight exercises with my arms (curls) with 10 lb weights. My goal is to loose all the excess fat by the end of the winter. (I am now 6'2" and 165, used to weigh 220.)
Is this good enough or is there more that I should be doing?
Everyone's body is different. That being said, there is no "holy grail" of routines that is going to guarantee what you want. The answer is experimentation. Find what you need to make the progress you want by changing up your routine every month. What I would start with would be focusing your workouts on 2 muscle groups a day and performing 3 exercises on each (5 sets, 12 reps). I have found this to absolutely work for me and it was the method that Arnold used back in his time. This does not mean it will work for you nor will you become obscenely huge just by following this (that takes hormone supplementation...). Let me know if you need further advice on other types of routines and I can direct you to a few others.
Sorry this took so long...
INFERNAL HAILZ Forest King... lol
To be honest, I can't safely give you advice on weight loss without giving you a fitness evaluation. However, I would ask you this: Are you absolutely sure that the "trim" is not merely a bit of loose skin. It is common in people who achieve rapid weight loss to have a bit of loose skin and it is a problem that will eventually all but resolve itself as elasticity returns. However, if this isn't the case then I would say that proper diet is the best thing you can do and it appears that you already knew that.
I would also say, cut down on the crunches. There is no way that you (or anyone) should be doing that many of the same exercise every day. Break it up by adding some other exercises into your routine such as bridges for your deltoids and maybe even consider a few leg routines and definitely start working out your triceps as they make up about 80% of the mass of your arm when in a relaxed position. Hope I helped.
Its definately not loose skin, its just the remainder of what I had. I've been doing leg lift exercises and I'll start a bit more of a variety in my exercise. Ill also do some reps with the weights for my tricepts. Thanks a ton! haha
Hey man, I'm sure this is a pretty common question, but here goes.
I've got a beer gut, but i'm working on that (running and eating smaller healthier meals more regularly). My main question is whether i should work on losing the fat and becoming more toned before hitting the weights and bulking up (thinking of supplementing with whey after a while aswell? any tips with that?) or can i start building muscle while ive got the barrel lol.
I've been going to a gym for the last five months and i've got a gud,even build party cause i don't drink or eat unhealthy food often and also because i can push myself harder than my friends when i go. I wanted to know if there is harmful side-effects to using protein shakes and muscle supplements?(long term or short term),what should i use(i'm a noob when it comes to muscle supplement brands) and also if you have any websites or exercise routines,booklets that you can mail me or recommend.My e-mail is Psawdon132@gmail.com
King, this is a pretty cool idea you have. I'm not here to ask anything, just commending you, you obviously know what you're talking about and I hope you do well in your exam.
By the way I don't think Seth Shadows is entirely serious
Hey, I thought you appeared to be quite fit and solid, haha, guess this explains it .
Good stuff man, I'll probably have some questions for you at some stage, as I have been doing my own training/fitness routines (trial and error style, hehe) - I have been and am planning to enlist into the Australian Defence Force (Army), so just getting as prepared for that as possible.
Yo man, it's time to debate -core and "real" metal!
Jf.
I've decide seriously workout again. Taking various substances and partying are never good (SWIM format? hahaha).
The good thing is that I've learned a lot about the proper procedures from my bro, which has be quite helpful.
I'm at 6' 0", 150lbs with decent muscle tone, but I'm really lacking arm strength and bulk.
I mention my binging because I witnessed it was taking quite a toll on my body. I was at 125-130 lbs at the peak of my bs. I was basically a skeleton. It took a while (6 months), but I'm back at my original weight.
I wanted to know the hypothetical amount of dystrophy I inflicted and what that could entail in the long run (I say "hypothetical" since you wouldn't accurately know the extent of the damage without getting more info.)
This normally wouldn't have struck a chord with me, but my bro's friend wanted to buy my weight set, and I realized that working out 1-2 times a week isn't gunna cut it, especially without weights.
Seriously though, it's good that you've stopped abusing your body. A lot of people I know have turned down that path and never recovered so kudos.
As far as the amount of damage you have done, only a physician can truly tell you that. All I will say is that one of the signs of dystrophy is painful joints. If you don't experience pain in your joints while exercising then you are probably in the clear but see a doctor anyway just to be sure. More than most people I would say it is important to see your physician before starting any weight training regimen.
I feel that road has been too worn down and useless. Excess is never good.
Nah, no painful joints.
I should go pay my doctor a visit though.
I'm gunna definitely be careful with protein supplements and creatine, as I heard certain brands can be harmful to the liver and kidneys.
Or maybe it was just large amounts of either. I forget.
I got another question now; what is a good regimen for improving arm strength and bulk? I kinda mentioned it before, but I didn't really inquire anything.
I know that it's important to maintain balance throughout my body, but I can't really seem to get much power into my arms.
I'll address your post in list form so I make sure I don't miss anything.
1. When you get your checkup/physical/possibly blood work (ask for a full panel if you're interested) make sure to be honest with him about any narcotics/abuse you have inflicted upon your body. It's the only way to be absolutely sure you are in the clear as he may not look for certain things unless you forewarn him. Bottom line, honesty is the best policy.
2. Protein powders and creatine are the safest supplements you can use. There has never been a conclusive study linking creatine to any harmful side-effects.
Still, before you even consider them it is FAR more important to get the basics down. Make sure to get a good multivitamin (such as Animal pack or Orange Triad if you are on a tight budget, both available at bodybuilding.com) and try to drink at least a gallon of water a day. Also, make sure to eat! Getting in enough food is the most important thing you can do to bulk up. I recently went from 175 and am currently 197 lbs and it's all because I started eating over 4,000 calories a day. I can help you work out a good diet based on your weight/bodyfat% if you like. Just let me know. Also, you don't need protein powders if you eat enough whole food. I don't use a powder.
3. The answer to your question may seem harsh but it's the absolute truth. At your level/weight you don't need to be focusing on any one particular body part (such as arms like you suggested). Instead, you should be aiming for developing a solid core/frame from which you can later work on all the details that you would like to see take place. I would definitely recommend a beginner 5x5 routine (if you need a link to the one I used let me know. I still follow a modified 5x5 routine at my weight and gains should come pretty rapidly if you eat enough. With this routine you won't just gain bulk everywhere (including your arms) but you will also be much stronger than anyone who only utilizes a 5 day split.
Hope I answered all of your questions. Hit me with any follow-ups when you see this. Also, let me know how your doctor visit goes.
My right tricep (specifically the middle head) is a lot bigger than my left. I've been doing cable pushdowns, overhead cable tricep thing-a-ma-jigs and I do benchepresses (incline and flat) which I guess hit my tris as well. The imbalance is still there.
I eat quite a bit and my nutrition is relatively clean. I'm putting on a fair amount of solid muscle all over and with little extra fat. What am I doing wrong?
Also what whey should I take? Mass gainer made me put on a lot of fat which was a bitch to loose.
What exercise do you recommend to hit the head of your tricep that is on the bottom of your arm when they're parallel to the floor? Also, is Optimum Nutirition Whey a large improvement over the stuff at Wal-Mart?
And, I think I'm retarded or something. I eat well at school, usually just get a sausage biscuit and skim milk for breakfast and whatever sandwich and skim milk at lunch, but after school, I forget I'm trying to cut down. My mom has candy in the house, and it's tempting as fuck, and I give in. I'll probably just hide it somewhere.
Alright, To Shred Head
Sorry this took so long.
Mass gainers are mostly just a lot of sugar... I would stay away from them.
As far as exercises you can do, I would get away from the 5-day split and focus more on whole body routines. Squats, flat bench, Military presses, BB rows and Deadlifts are essential and you won't have to worry about developing out of proportion. If you really want to hit tris hard then do dips at the end of the week. (buy a dip belt if you want to add weight)
Dips are the absolute best triceps exercise I can recommend. They will develop well proportioned tri's and work to cut up your chest as well. That's as to the point as I can get... if you need more just ask.
All I can say about whey supplements is to look at the nutritional facts. If you find one with low sugar that fits into your macro nutrient goals (you should calculate them and keep a log at first) then it's good. When I used to use a protein powder I liked ON for it's relatively low sugar but I've never seen the walmart brand. I'd say, use your good judgment.
lol @ the candy comment. All I can say is, toughen up. Every time you want a piece of chocolate just picture me yelling at you.
hey man i could use some advice. Do u have any suggestions for me that would build my forearm muscle its looking kinda weak and any ideas how to tone my biceps.
Ive been working out for 4 years now and ive heard of every shitty device to increase your muscle size and strength i just need to know what are the most effective workouts/ setups that will grant a physique that has 20inch biceps, a 50in chest, and a six-pack(optional four-packs are good for me)
Basically what are some workouts that will allow me to gain muscle mass as well as strength?
also im on the EAS myoplex protein shakes (42g) would that be a recommended brand?
Dude. I've been doing self defence for several years and although my general self defence is improving (purple belt in karate) my strength,speed etc. in other sports is totally unchanged. Why?
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