... you will eventually hurt yourself. " I dont want that stuff please, Bodybuilding is my future, but I want to know how to get ripped and huge at the same time. I have followed a schedule for some time now, but i have realized that I need to confuze my muscles to allow them to grow. This all means that I have to scavenge for a new workout routine from scratch once again. I am just confuzed on these things even though i have lifted weights for 2 years now. I also use to compete with the strongest highschoolers in the state as in lifting weights, so I know the basics, if you have any advise please tell me. Thanks
Answers (2)
You need to keep your muscles evenly balanced to gain maximum size. So...
Monday, Wednesday, Friday - Do all Upper body (traps, biceps, triceps, abs, etc)
Tuesday, Thursday, Saturday - Do all Lower body (legs, calf's, quads, etc)
Do 3-4 sets and 10-15 reps for each muscle.
***Only use free weights. Try NOT to use machines at all. Free weights help increase your muscle balance.
Every Friday and Saturday do a shock workout. So only use heavy weights that you can do a max of 5-7 reps. This puts your muscles in shock so they don't adapt to a repetitive routine.
Every 2 months, do 2 months of cardio. So,
Jan and Feb = cardio.
March and April = rest. .....etc
***Don't do cardio on a tread mill. Run out side for cardio (forests and trails are best)
Treadmills move the ground for you, thus when you decide to run outside again, you will tear your hamstrings.
Be sure to get 1-1.5 grams of protein for every pound of body mass. Example, you weight 200Ibs, Than you need 200-300 grams of protein everyday.
Don't eat junk food at all. Vegetables, meats and dairy. Keep low on grains, wheat and fruit.
Yea I've been bodybuilding for 4 years now.
If you want to get huge, you need to take in more calories than you burn each day. If you want to get ripped, you need to take in less calories than you burn each day. If you want to do both at the same time, you need to find a balance between the two where you are getting enough calories to build muscle, but not so much that you gain fat.
You can not do this unless are very strict with every single calorie. Use an app like my fitness pal to track you calories and macro nutrients. You don't need to do crazy workouts people suggest, only you can figure out what works best for your body. Keep training hard like you already are, it is all about diet. I suggest going to you tube and searching for scooby's workshop build muscle and lose fat at the same time video. Best advice you will ever get.
I honestly hope this helps you. Take care.
I weigh 152.8 lbs right now, and I have been getting use to using smith machines for awhile now.. so ill have a huge change using free weights again but I will try. Im guessing you are an experienced weightlifter?