Workouts

[moso_marsh]

Where does everyone get their workouts from? Want to change mine up for size and strength.

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[JDid23]

what are your goals? diet is also something you're going to have to change so that it's conducive to your goals.

 

[moso_marsh]

To gain strength and lean muscle my diet is real clean with about 200 grams of protein a day

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[CoBra666]

that doesnt really help, 200 grams of protein is crap if your a 250 pound dude. whats your stats (age, weight, bf%), previous routine and workout history. max lifts on squat, deads, bench. something like stronglifts would be good for someone still making newb gains or for someone who has only done isolation training. for size and strength a good routine with heavy barbell lifts like bill star 5x5 is what i would recommend. big compound movements with good carry over is what you should be aiming for. your body weights, bf% is more for your diet, or how you should be tweaking it, but diet does play a large part in your results. a gram plus per pound of lean body mass of protein for optimal muscle repair. 40/40/20 is a good number for percentages of protein/carbs/fats for lean weight gain.. 50/20/30 if you need to lose some fats. there are alot of factors to consider that are dependant on your current body situation for diet. but for routine my vote is bill star 5x5 ftw. strength and muscle mass come from lifting big weights. squats, deads, bench, chins, dips, cleans, overhead presses, bb rows

 

[CoBra666]

i dont mean to accuse u of being a newb either incase ur offended. its just one example of a situation training would be affected. or if all u want is size, then isolate everything and ovetrain for a pump then stretch your myofascia layer and you will blow right up. strength will be shit but ull get big. anyways just wanted to clarify

 

[superflex02]

From training for a while you just learn what movements work great for you and create plans from that... at least thats what I do.