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Anonymous
Soup /fit/,
I just got back from AIT at Fort Gordon. I was able to lift weights every night and got to about 185.
I'm 5'10".
Once I got a leadership position, I wasn't able to lift and so I stopped taking creatine and the protein in my diet went way down.
I'm trying to get back up to 185 and bigger, I'm about 170 now.
When I lift, I try to break down muscle groups, but I'm not sure if I'm doing the right muscle groups together.
I run two miles before I lift to get my heart rate up.
I usually break it down into chest with biceps and triceps,
shoulders and back,
core (abs and obliques),
then thighs,
and a cardio day followed by a rest day.
Is this a good routine?
And will high weight, low rep burst work out work better for muscle gains than high rep medium weight?
Also, what are some safe supplements to take and how often?
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>> Anonymous
No help from /fit/? :(
>> Anonymous
Run after your workout. It's much better.
>> Anonymous
>>232759
Stick to a decent whey protein for after lifting.

Presuming by "muscle gains" you mean strength gains, do 5 reps, high weight for 5 sets. Seems like you know what to do for the rest.
>> Anonymous
>>232773
Why is it better to run after my workout?
>> Anonymous
>>232777
I meant gain mass, sorry.
>> Anonymous
Meh on the off chance you don't get any answers, scour www.t-nation.com, should have the information you're after for mass gains. Also, running afterwards isn't better for what you're doing, it's better for fat burning.
>> Anonymous
Stop the cardio. Do 5 min of stationary calistenics. Jumping jacks, squats, push-ups. Keep O2 saturation down. Then do sets of 15 with a max of 30s rest @ 70 to 80% of max. take biceps out of chest routine and do with post upper leg. Do bis with back and shoulders with anterior thigh. Do core work every other day no matter what. As for your cardio day, cutout the long runs and perform short burst wind sprints and other exercise specific type exercises. Unless you walk 25 miles per day, the running is found to be useless by a university of Miami study.
DR. !!!!!!!!
PS cut out the creatine and eat an animal!!!!!!!
>> Anonymous
Sorry for the confussion. Do bis with back and on the next day do shoulders with post thigh.
It's a 4 day cycle.
>> Anonymous
>>232807
I need to run. I have to take physical fitness tests because I'm in the Army.
>> faggot !kzxLmJyzX.
>>232816

Well you should be more concerned about your cardio than bulking.
>> Anonymous
Unless the run is 20 miles relax. Recent studies show that explosive training increases the muscles ability to store more O2 and glucogen for activity that distance training. Besides, the additional strength gained form lifting should increase your test scores in other areas offseting any timed run.
If your addicted to the distance though. The only thing I can say is give up the dream of weight gain.
BTW. How long are your test runs? If under ten k. Hit the field for speed drill. Keep the O2 levels down and muscle will come back.
PS If the food in the mess is shity (I've eaten at fort bragg and camp legune). You have a gun and hunting season is just around the corner.
DR. !!!!!!!!!!