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Anonymous File :-(, x)
You need time and around 3500+ extra calories a week to maintain a 1lb+ weekly increase(slower if you have a particularly fast metabolism). You won't see an improvement every week, but you will be improving. Make sure you are not overworking out, which many many people have a problem with. 4-5 days a week is all that is necessary. Over 40 minutes and you are no longer using your full levels of testosterone, keep this in mind.
Compound exercises are key for building mass and strength, as many people on these forums say, but there is nothing wrong with using isolation to hit areas you feel need specific work.
I was once 5'10 145 lbs, I am now 5'10 and 164 lbs. I used to be able to barely bench the bar, now my 2-rep max is 320 lbs. I used to hate squats, I can now squat 400 lbs 4 times, which is my current ceiling. I used to be happy with 10 wide-grip pullups, now i can do more then 50, I can do 21 pullups with a 40 lb weight held between my feet. PERSISTENCE PERSISTENCE PERSISTENCE PERSISTENCE PERSISTENCE
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