I’ve been training for 4 years and I still have the master of the doubts… Can I get big (I mean in a regular basis) without taking any supplements /steroids?
You’ll probably ask me why I didn’t discover this before, but I’ve been training these 4 years and my gains stopped completely after the 2nd year.
I feel that my body can grow without steroids, but most of the time I can’t make it happen. I tried many approachs to training and I use a workout that I believe to be the less worst…but I still stucked.
Please, I need the only advice that works…MFW help me
Yes defenitely.
But you have big and BIG.
If he wants to get BIG, training and eating just won’t do it, unless you’re a genetic superfreak. Most people aren’t so he might end up dissapointed
if he decides NOT to use AAS.
If he wants to get BIG that is….
What exactly do you call bodybuilder diet? A 8000 cal. + 4 liters of water a day + 600 g of protein? I have a 5’11” frame, 187 lb. of weight at nearly 13% body fat and a ectomorph type. I have a diet of 2500 cal. and 35% of protein, 15% of fat and rest of carbos (proportions in calories, not in quantity). Lot of meat, non-fat milk, rice, bananas, bread, yam, etc. and a Centrum and a 1000mg vit. C every day.
Can I make better than this?
I think you got the Point.
I don’t your concepts of big and BIG. All I know is that when I started BB 4 years ago I had 11.6″ arms and nearly 160 lbs. Today I have 16″ arms and 187 lbs. during this time I never used steroids and used some supplements by less than two years…I’d like to stop nearly 18″ arms and 205 lbs. My type is ectomorph (I think…is ectomorph a guy with pencil neck and match wrists?? Í used to be like this)
Can I get at this level?
Mondays & Thursdays
(Chest) Dumbell (or Barbell) Incline Press – W.U. (Warm-Up) + 2 x 10
(Back) Cable Seated Row – W.U. + 2 x 10
(Delts) Dumbell Lateral Raise – 2 x 10
After this I’ll rest 15 minutes to do arms workout:
(Bis) Barbell Curl – 2 x 10
Alternate dumbell Curl – 2 x 10
(Tris) Close Grip Bench Press – 2 x 10
Lying triceps extension -1 x 10
Tuesdays & Fridays
(Calves) Standing calf raise – 1 x 20 + 2 x 15 + 1 x 20 (this last is triple drop)
(Quads) Incline Leg Press – W.U. + 3 x 12-15
(Abs) Crunches – 110
Hanging Knee Raise – 60
Obs.: I train with a high intensity and rest 3 minutes between sets.
Diet:
Average of 2500 cal.
Roughly 35% of protein, 15% fat, rest of carbos.
A lot of (non-fat) milk, bread, ham, cheese, boiled red meat, yam, bananas, rice, spaghetti, etc.
1 Centrum and 1 vit. C 1000mg pill every day.
I have 22 old, 5’11” tall and weight is 187 lbs. I think bodyfat is around 13%. My type is ectomorph.
About supplements: Here in Brazil they are extremely EXPENSIVE and I don’t think they will worth the amount paid.
About steroids: I’m looking for a safe and permanent way of get big. Steroids are the fastest way to get big, but I cannot take steroids my whole life, so I won’t be big for much time when I take off them…
Men’s Health: The Book of Muscle : The World’s Most Authoritative Guide to Building Your Body
Commencing with a most informative section on Physiology, the authors begin this quite exhaustive work with chapters on Muscles, how to use them, allowing them to grow, feeding them (YES!, the correct diet is also vitally important) and other peripheral information.
The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised
This book is exactly what it says it is- an encyclopedia. It is divided into no less than five “books.” Measuring in at about one and a half inches thick, if the info contained inside doesn’t help you get bigger, just try lifting the book!