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Message
OT: Weightlifters
Posted on 8/16/14 at 10:39 pm
Posted on 8/16/14 at 10:39 pm
I'm wanting to start working out and gaining strictly muscle. I'm a pretty avid biker, which kept my weight down a good bit. I've got very muscular and toned legs, but my upper body is a joke. I'm right around 6'2 and 180 pounds. I'd like to start working out and putting on some good muscle. Not a "World's strongest man" muscle, but more of a toned, ripped look. At 35, 
, I'm aware that "ripped" will be difficult to achieve.
Any tips on what weight exercises to do, reps (high weight and low rep vs. lower weight vs. high rep), foods to eat and avoid, etc...
, I'm aware that "ripped" will be difficult to achieve. Any tips on what weight exercises to do, reps (high weight and low rep vs. lower weight vs. high rep), foods to eat and avoid, etc...
11
Posted on 8/16/14 at 10:40 pm to Forkbeard3777
Body Beast
Posted on 8/16/14 at 10:40 pm to Forkbeard3777
Crossfit
Posted on 8/16/14 at 10:41 pm to Forkbeard3777
New steroid alternative
Posted on 8/16/14 at 10:44 pm to Forkbeard3777
Troll
Posted on 8/16/14 at 10:44 pm to Forkbeard3777
LINK
Site has workouts to choose from or shows how to for all the excercises.
Also I would suggest start supplementing with Whey protein and if you are still biking to also try a BCAA supplement.
Site has workouts to choose from or shows how to for all the excercises.
Also I would suggest start supplementing with Whey protein and if you are still biking to also try a BCAA supplement.
Posted on 8/16/14 at 10:54 pm to Forkbeard3777
Low weight higher reps. Don't go for high weight at that age. Your joints will thank you
Posted on 8/16/14 at 10:56 pm to Forkbeard3777
for starters, start doing some pushups
Posted on 8/16/14 at 10:56 pm to Forkbeard3777
You're welcome:
LINK*
*Note: I do triceps on different day than chest and biceps on different day than back. But i still follow everything to a "T", despite changing order for my preferences.
LINK*
*Note: I do triceps on different day than chest and biceps on different day than back. But i still follow everything to a "T", despite changing order for my preferences.
Posted on 8/16/14 at 11:21 pm to Forkbeard3777
I'm close to your age and build. I alternate. I do the most weight I can do for 5x12 for a few months. Then I change over to a 5x5 for strength for about 5-6 weeks.
I work legs, shoulders, arms once a week. Back and chest twice.
I work legs, shoulders, arms once a week. Back and chest twice.
Posted on 8/17/14 at 12:32 am to Forkbeard3777
Do stronglifts 5x5. And lift as heavy as you can. Low weight high rep is bullshite.
Lift heavy shite and put it back down. To gain muscle you need to get stronger. You get stronger by lifting heavier shite.
Lift heavy shite and put it back down. To gain muscle you need to get stronger. You get stronger by lifting heavier shite.
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