[Manhattan]

Originally Posted by TradeMarked

Water weight bro. eat or drink at least 50Gs of protein then do curls with water bags every other day. And do squats before and after every work out it builds your testosterone up.

Why 50 grams? lol.

You're right that squats do increase test but it's unnecessary to do squats before and after a workout. If you're already hitting legs once or twice a week...it provides little to no benefit to do them before every workout.

---------- Post added at 05:37 PM ---------- Previous post was at 05:20 PM ----------

Originally Posted by 2FUEL

Best way to get any results on certain muscle groups is to work them twice a weak as opposed to once a week. Be sure to do compound movements. Do movements with free weights were you have a larger range of motion so that there is more tension. There is a multitude of bicep workouts to do. The key is to mix them up and keeo the body guessing. If you repeat the same workouts over and over, you'll start to see less and less gains as time goes on due to the body "being used to these movements".

Try leaning back on a bench that's on a 45 degree angle.Arms down with knuckles facing towards the floor and lift them all the way up together slowly. 4 seconds up & 4 seconds down. This range of motion is far greater than standing and lifting by your sides, thus creating more tensions on the forearms and biceps.

Secondly. Try doing this in a reverse position where the bench is slightly higher up but still at an angle (not fully up). Lay on the bench with your neck over the top of the bench head. Again, arms down by your sides and lift upwards towards yourself. Again for 4 seconds up & 4 seconds down.

Another point. It's not so much about how heavy you can lift, rather the focus you put into the motion/movements you are doing.

The first muscle group you train at the start of any gym session will garnish the most benefit as later on lactic acid goes into the muscles and you'll end up with a lesser workout/lesser gains on other muscle groups later on in the session. Time & focus is key to improving gains.

Personally, when i train (especially if i've done a serious back workout) i swim afterwards. If it was mainly an arm/leg dominant workout i'll do the front crawl, if back workout, breast stroke.

A lot of good info here. Clearly you've spent your time in the gym. I agree w/ everything you said except the highlighted part.

You're right that it's important to change up your routine or exercise selection. However, you don't want to do that too often. It's not really actual muscle mass development from switching exercise selection or routine. The majority of those gains are mainly from neural adaptations. That doesn't mean that you should do the same routine or exercises for years on end. It means you need to be smart about variation. Changing up your reps/sets, use chains, add intensity, decrease or increase rest time etc. Far too many people are program hopping and not focusing on what really drives hypertrophy...progressive overload.


The key is to keep improving on your compound lifts. Your main goal should be progressive overload. It's hard to progressively overload if you're constantly changing your routine. Increase load (sets or reps...or both) or decrease interval/rest time. That way you do more work each and every week.

[Manhattan]

Originally Posted by TradeMarked

Water weight bro. eat or drink at least 50Gs of protein then do curls with water bags every other day. And do squats before and after every work out it builds your testosterone up.

Why 50 grams? lol.

You're right that squats do increase test but it's unnecessary to do squats before and after a workout. If you're already hitting legs once or twice a week...it provides little to no benefit to do them before every workout.

---------- Post added at 05:37 PM ---------- Previous post was at 05:20 PM ----------

Originally Posted by 2FUEL

Best way to get any results on certain muscle groups is to work them twice a weak as opposed to once a week. Be sure to do compound movements. Do movements with free weights were you have a larger range of motion so that there is more tension. There is a multitude of bicep workouts to do. The key is to mix them up and keeo the body guessing. If you repeat the same workouts over and over, you'll start to see less and less gains as time goes on due to the body "being used to these movements".

Try leaning back on a bench that's on a 45 degree angle.Arms down with knuckles facing towards the floor and lift them all the way up together slowly. 4 seconds up & 4 seconds down. This range of motion is far greater than standing and lifting by your sides, thus creating more tensions on the forearms and biceps.

Secondly. Try doing this in a reverse position where the bench is slightly higher up but still at an angle (not fully up). Lay on the bench with your neck over the top of the bench head. Again, arms down by your sides and lift upwards towards yourself. Again for 4 seconds up & 4 seconds down.

Another point. It's not so much about how heavy you can lift, rather the focus you put into the motion/movements you are doing.

The first muscle group you train at the start of any gym session will garnish the most benefit as later on lactic acid goes into the muscles and you'll end up with a lesser workout/lesser gains on other muscle groups later on in the session. Time & focus is key to improving gains.

Personally, when i train (especially if i've done a serious back workout) i swim afterwards. If it was mainly an arm/leg dominant workout i'll do the front crawl, if back workout, breast stroke.

A lot of good info here. Clearly you've spent your time in the gym. I agree w/ everything you said except the highlighted part.

You're right that it's important to change up your routine or exercise selection. However, you don't want to do that too often. It's not really actual muscle mass development from switching exercise selection or routine. The majority of those gains are mainly from neural adaptations. That doesn't mean that you should do the same routine or exercises for years on end. It means you need to be smart about variation. Changing up your reps/sets, use chains, add intensity, decrease or increase rest time etc. Far too many people are program hopping and not focusing on what really drives hypertrophy...progressive overload.


The key is to keep improving on your compound lifts. Your main goal should be progressive overload. It's hard to progressively overload if you're constantly changing your routine. Increase load (sets or reps...or both) or decrease interval/rest time. That way you do more work each and every week.