Serious Help!!!!!!

[twintowerz]

It has been a long time since I've been on this board and I'll tell you all why in a minute. I need some helpful tips to get me back on track at the gym. My brother and I have been lifting seriously for over 4 years now. We are both 21 and have lean and solid builds. I weigh 201 and my brother is at 185. We were both, ironically injured in the same place, keeping us out of the gym for about 6 months. Now, after recovering, we are extremely excited to get back into shape and huge again. We lost everything. Our strength has decreased sooooo much and its pretty depressing. I want someone here, who knows what they're talking about, to please help us out. How many reps should I be doing and if I should take any supplements, and how long will it take to get me benching over 300lbs again. We greatly appreciate everyones response and would do the same for anyone in our position. Afterall, most of the people on this board have one thing in common, WE @#$%@%^ LOVE LIFTING WEIGHTS. thanks again!!

 

[Roadblock]

Rep range should be around 6-12reps and 3-4 excercises/bodypart, every person responds differently so you have to determine your own rep range.(6-8reps works for me) Do heavy base excercises such as squats, chin-ups, BB-rows, Db-rows, deadlifts etc. Use free weights as much as possible.
Try eating around 3500cals and if you´re not satisfied then bump it up to 4000cals, eat 6-8times a day with +250gr of protein . Get a bucket of protein and some glutamine.
Make sure you get 8hours of sleep each night and avoid alcohol.



Use the search button and you´ll find tons of info
Good luck to you and your brother.

PS. Don´t forget to stretch and warm up properly.

 

[Benzi]

Go to this site
www.ast-ss.com
here you will find everything you need to know to get back on track including trainning, dieting, and supplementation
good luck

 

[USMC_Devildog]

Getting Back Into The Groove

In order to get back to where you were you need to take it slow. Don't expect to have the same amount of endurance in training when you were in top shape. Make a program and before working with 100% intensity take 4 weeks to work on proper form with each exercise. Do high reps 10-12. This will help you get used to training with those exercises again. Don't use heavy weights, then again don't go light either. Use moderate weights. For example use a weight that you can press for 12 reps. The last rep should be a little difficult, but shouldn't be too hard. Work each body part about 3 times a week using basic exericses. Do about 4 sets per body part, that's 12 sets a week for each body part. That should be enough for technique. Then afterwards start your new routine. Increase the intensity every workout. Take at least 1 gram of protein per pound of body weight daily, but no more than 2 grams per pound.