hi guys im an 18 yr old ive been lifting weights for around 2 months now aswel as being on creatine ethyl ester HCL
i train 3 to 4 times a week with cardio traing inbetween
im not seeing much results goal is to gain muscle on chest and biceps
i was just wondering what the best formula for this is how much weight to lift/ how many reps/ sets etc and how many days should i rest. also a work out routine would be nice.
cheers.
Strength Training 101 help!
Moderators: Boss Man, cassiegose
bascily i do bench press 3 x 10reps
consentration bicep bar bell curls 3 sets 4-6 reps (til failure)
incline bicep curls 3x10reps
hammer curls 3x10
concentraion dumbell curl 3x 4-6 (till failure)
and over head tricept dumbell curl 3x10
i work out every second day, i was told that i should conentrate on bicep work outs rest for 2 days then do chest work out rest 2days and cardio in between.
goal is to bulk up biceps and chest which method is better ???
consentration bicep bar bell curls 3 sets 4-6 reps (til failure)
incline bicep curls 3x10reps
hammer curls 3x10
concentraion dumbell curl 3x 4-6 (till failure)
and over head tricept dumbell curl 3x10
i work out every second day, i was told that i should conentrate on bicep work outs rest for 2 days then do chest work out rest 2days and cardio in between.
goal is to bulk up biceps and chest which method is better ???
How did the Ethyl Esther increase your weights, a lot or a little, because if your natural power base is low, which it will be after just 2 months, Creatine may well do nothing much for you. Been there bought the T-shirt.
Not trying to steer the discussion onto one point, but there was also reports on the net, that Ethyl Esther isn't proven to bypass enzymes in the gut, and the Esther Bond could therefore get stripped off, giving you something little better than Monohydrate.
Plus it's never been proven 100% safe.
This was thought of by some, as lies or scaremongering spead by a Kre-alkalyn manufacturer, but that's never been proven either.
As for the training, from memory, it takes 4-6 weeks to see visable results, as opposed to minor lifting increases, as your body can't be expected to hit say max lifts for reps, from the first session, it needs gradual adjustment to weights, for about 4-6 weeks, so during that time, muscle growth potential will be low.
Obviously others will have something to add, but it might also be a diet thing too. You could be one of those people who goes through different routines time and again, looking for results, when you're not eating enough dietry content, to assist the growth.
Most people will do that at some point, I've done it myself, made changes that don't work, when it was a case of more Protein / Carbs whatever, that overcame a plateau.
So it might be worth posting some diet stuff too, see how your nutrition shapes up.
P.S. Why muscle on just Chest and Biceps? If you do that, you run the risk of having bad posture, because of the Chest being stronger than the back.
I think all over Muscle growth, (Legs included), should be something for you to think about, if you're someone looking to bulk in any way.
Not trying to steer the discussion onto one point, but there was also reports on the net, that Ethyl Esther isn't proven to bypass enzymes in the gut, and the Esther Bond could therefore get stripped off, giving you something little better than Monohydrate.
Plus it's never been proven 100% safe.
This was thought of by some, as lies or scaremongering spead by a Kre-alkalyn manufacturer, but that's never been proven either.
As for the training, from memory, it takes 4-6 weeks to see visable results, as opposed to minor lifting increases, as your body can't be expected to hit say max lifts for reps, from the first session, it needs gradual adjustment to weights, for about 4-6 weeks, so during that time, muscle growth potential will be low.
Obviously others will have something to add, but it might also be a diet thing too. You could be one of those people who goes through different routines time and again, looking for results, when you're not eating enough dietry content, to assist the growth.
Most people will do that at some point, I've done it myself, made changes that don't work, when it was a case of more Protein / Carbs whatever, that overcame a plateau.
So it might be worth posting some diet stuff too, see how your nutrition shapes up.
P.S. Why muscle on just Chest and Biceps? If you do that, you run the risk of having bad posture, because of the Chest being stronger than the back.
I think all over Muscle growth, (Legs included), should be something for you to think about, if you're someone looking to bulk in any way.
Well White Bread is processed, but something like Wheatbread is a decent source of Carbs I believe, never had it.
If you're going to have those food sources, then keep Meat Cuts lean, if you're concerned about fat increases, or you're someone who stores fat quite easily, as some cuts of meat are fattier than others, and Poultry sources e.g. Chicken, Turkey, should be lean slices, or Skinless Breast.
Nuts avoid salty ones.
Milk skimmed or semi-skimmed.
Eggs, if you use multiple whites for anything, add one yolk, but avoid really any more then that, as they're poor fats.
Cheeses, keep them low fat sources too, some are quite fatty. Many of the Cheeses pre-packed, should indicate if they're low fat or not, if it comes off a Cheese counter, just ask the assistant, and they should be able to help.
I won't delve into specifics regards Chest / Back, as I'm not a trainer, but some people like to do one the day after the other, some do them together, I would think the idea being, some Back muscles assist Chest exercises, so why fatigue them, then train the Back about 24 hours later, when they may not be recovered?
The other thought then being Chest training, might possibly act as a warm-up for the Back, or as a pre-exhaust method possibly, but that's a theory of mine, I won't state that as gospel.
If you're going to have those food sources, then keep Meat Cuts lean, if you're concerned about fat increases, or you're someone who stores fat quite easily, as some cuts of meat are fattier than others, and Poultry sources e.g. Chicken, Turkey, should be lean slices, or Skinless Breast.
Nuts avoid salty ones.
Milk skimmed or semi-skimmed.
Eggs, if you use multiple whites for anything, add one yolk, but avoid really any more then that, as they're poor fats.
Cheeses, keep them low fat sources too, some are quite fatty. Many of the Cheeses pre-packed, should indicate if they're low fat or not, if it comes off a Cheese counter, just ask the assistant, and they should be able to help.
I won't delve into specifics regards Chest / Back, as I'm not a trainer, but some people like to do one the day after the other, some do them together, I would think the idea being, some Back muscles assist Chest exercises, so why fatigue them, then train the Back about 24 hours later, when they may not be recovered?
The other thought then being Chest training, might possibly act as a warm-up for the Back, or as a pre-exhaust method possibly, but that's a theory of mine, I won't state that as gospel.
go with full body workouts x 3/week doing different variations of deadlifts, squats, rows, benches, chin ups and shoulder presses each workout for the week...rotating reps would also help such as heavy (4 x 4 - 6), light (2 x 15) and medium (3 x 12) days but don't do heavy all in one day...the muscle puts weight on all over not just 1 or 2 spots so doing a shitload of curls won't do anything, deads and squats will...if your food is as good as it can be then you shouldn't need supp's