Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Natural Bodybuilding => Topic started by: marcmn on June 14, 2007, 07:44:40 AM
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I am looking to add some good quality muscle in the next 12 mo. any advice? Thanks
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Stick to the basics man, Squats, Bench and Deadlifts. And make sure your diet is on point!!!
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- Stay in the 8-12 rep range, meaning that your weights should be heavy enough that you can't perform more than 12 reps in a set but not so heavy that you can't get at least 8 reps in good form.
- On large muscle groups like legs, chest, and back perform 4-5 sets of 4-5 exercises
- On smaller muscle groups like biceps, triceps, delts perform 3-4 sets of 3-4 exercises
- In the beginning stages frequency is the key. Try a 3 day on 1 day off split. This allows you to hit each muscle twice in an eight day period. No more than this.
- Eat 1-1.5 grams of protein per pound of body weight per day divided into 5-7 meals and 2-2.5 grams of carbs per pound of body weight per day divided into 5-7 meals.[\li]
If you have any questions pm me.
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Thanks for the feedback and advice, I appreciate it. I will keep you all posted as to my progress.
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nice pic and build, (except for the "woody" in your hanes underwear!) ;D
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LOL, the only wood in that pic is the dresser and the bed frame
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Paint the damn wall man!!!!
where can I start,
You look like a 2nd place contestant at mr gay uk, you need to start working your legs aswell.
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LOL, the wall is painted now. Thanks. My wife got a kick out of it.