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new and needing HELP!!
- Thread starter kbowen1
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- modeling prohormone
I don't know what supplements you're on now, but is beneficial to take fish oil at night, with dinner; glutamine in your shake, flax seed oil, ZMA will help you sleep better taken before bed and will add strength. I'd start with that for now. Is best to add supplements as you go rather then loading up with lots of them at one time.
If you're looking to build muscle 5 x 20 is a LOT sets and reps. You'd be able to lift more weight if you dropped to 3 x 10 or 12 and you'd probably get better overall results, and I'm going to echo what everyone else said about 5 days being much. Muscles grow when you AREN'T in the gym, actually, if you do the right work IN the gym.
There's some good ideas about how to set up routines (and weight training in general) in either of these locations:
Weight Training, Exercise Instruction & Kinesiology
Workout ideas :: stumptuous.com
There's some good ideas about how to set up routines (and weight training in general) in either of these locations:
Weight Training, Exercise Instruction & Kinesiology
Workout ideas :: stumptuous.com
that will hinder your progress.I am really looking into prohormones, I am taking most of those suppliments now. I don't drink or smoke. I am in college but I am in my final semester/ student teaching (The last thing I want to do is see one of my kids at the bar ;o)) Anyhow, does anyone know any prohormones that work good for women? I don't want to end up taking something that I will regret.
Thanks so much for your help so far! This site is awesome.
Thanks so much for your help so far! This site is awesome.
Look, how long have you been watching your diet and how long, exactly, have you been seriously lifting?
As for prohormones, you're only 21, and if you haven't been lifting seriously for at least a couple of years, PARTICULARLY as a woman, then you'd just end up pissing your money away and possibly wrecking your health. If you've only been lifting for about a year or so you haven't even come close to maximizing your natural potential. Before you can even consider AAS you need your body fat way down (in the mid teens) you need to completely have diet and lifting utterly dialed in. Then you need to start educating yourself on all the chemistry involved.
Would you list the supplements your taking? Musclemom has a great point. You'll find that you are creating havoc on your body for very little results. (I did this my first cycle and was sorely disappointed) What is your current bodyfat percentage?
For your workouts - I know tons have given you advice on this - but I find that three full body workouts are best for slimming down while building muscle. It is called high frequency training (you can probably find articles on it) and you are hitting your muscles three times a week using different exercises. I think you'll find your heart rate will be much more then of doing body part splits. You can start those when you are 12 weeks out from competition. Until then, I find them useless. Try 4 sets of 10 - 12 reps for upper body and 5 sets of 12 - 15 for lower. Lift enough weight so that at the last rep of your first set you are dying. Rest for 45 secs or so and go at it again. Keeping that rep range as a goal to hit for each set.
This also allows you to do more cardio without risk of injury or overuse. 30 - 45 minutes of some type of intense interval training will do the trick - on non lifting days. If you love cardio you can do a quick bit (12 minutes or so) after each strength session.
Lastly, I agree that you shouldn't take AAS at this point in your journey. However, I know us women are stubborn and if it is something you want you will do it no matter the advice and could possible ruin your body. . I would want you to do it as safely as possible. Please let me know if you are going to do it no matter what.
LipoFlame and LipoStim are great products to start with. Like Thandie said, add supplements gradually so you can be aware of what they are doing to your body and adjust if needed. If you add a bunch at one time and something doesn't feel right, how do you know which one is causing it? You can get those products I listed at: agxsports.com
So glad you are here!
For your workouts - I know tons have given you advice on this - but I find that three full body workouts are best for slimming down while building muscle. It is called high frequency training (you can probably find articles on it) and you are hitting your muscles three times a week using different exercises. I think you'll find your heart rate will be much more then of doing body part splits. You can start those when you are 12 weeks out from competition. Until then, I find them useless. Try 4 sets of 10 - 12 reps for upper body and 5 sets of 12 - 15 for lower. Lift enough weight so that at the last rep of your first set you are dying. Rest for 45 secs or so and go at it again. Keeping that rep range as a goal to hit for each set.
This also allows you to do more cardio without risk of injury or overuse. 30 - 45 minutes of some type of intense interval training will do the trick - on non lifting days. If you love cardio you can do a quick bit (12 minutes or so) after each strength session.
Lastly, I agree that you shouldn't take AAS at this point in your journey. However, I know us women are stubborn and if it is something you want you will do it no matter the advice and could possible ruin your body. . I would want you to do it as safely as possible. Please let me know if you are going to do it no matter what.
LipoFlame and LipoStim are great products to start with. Like Thandie said, add supplements gradually so you can be aware of what they are doing to your body and adjust if needed. If you add a bunch at one time and something doesn't feel right, how do you know which one is causing it? You can get those products I listed at: agxsports.com
So glad you are here!
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