for people who llift weights.
 

has anyone here bulked up using mass xxx?

Cus it has 750 calories in it and 50 grams of protein. with water

with milk it has like 1000 Calories and 50 grams or protein per serving.

im using it to bulk up and get bigger

u know.... u can like get something with 50 g of protein that wont also make u fat....

i mean unlesss ur trying to get REALLLY bulky.... but thats way too ambitious if ur not already a weight lifter

you can take pure protein powder which has reduced calories. we take a lot for hockey and it helps out.

I'll give you my workout regime as well if you want it... its pretty legitimate... 4 weeks strengthen, 6 weeks build, 4 weeks speed... (basically a summer of training / the off-season).

sure man. Ill compare it to my workout routine

Steroids are the only way to go.

Man I always say I'm gonna work out and then I get lazy. Works everytime.

<--------- LAZIEST MAN ALIVE

Is there something I can get to get buff without all the work and testicle shrinkage

*Goes stuffs pillows in sleeves*

ROAR!

M1T does that for you, you do have to workout and be in shape to begin with, but it definitely will put on pounds. There are little side effects and it is considered a pro-hormone and not a steroid due to chemical alterations.

I still wouldnt suggest it. Ive seen people on my teams take it and it works for some and not for others..

I'll post my routine on here in a minute.

Muscle Build Workout – 1 Month

Schedule
Mon Tues Wed Thur Fri Sat Sun
Day 1 Day 2 Day 3 Off Day 4 Day 1 Off
Day 2 Day 3 Day 4 Off Day 1 Day 2 Off
Day 3 Day 4 Day 1 Off Day 2 Day 3 Off
Day 4 Day 1 Day 2 Off Day 3 Day 4 Off

WEIGHT is 30 - 50% of your 1 rep max for all workouts.

Day 1 - Hamstrings/Quadriceps 4 sets each
Stiff leg deadlifts (10 reps)
Glute ham raises (failure)
Single leg curls (12 reps)
One leg barbell squats (12 reps)
Front squats (10 reps)
Leg press (12 reps)
Reverse deadlifts (12 reps)
Leg extensions (12 reps)


Day 2 - Back/Chest/Abdominals 4 sets each
Wide grip chins (failure)
Wide grip rows (12 reps)
Single dumbbell rows (12 reps)
Close grip seated rows (12 reps)
Flat dumbbell press (10 reps)
Incline machine press (12 reps)
Dips (12 reps)
Flat dumbbell flyes (12 reps)
Flat back curl-ups (15 reps)
Toes to the sky (10 reps)

Day 3 - Shoulders/Trapezius 3 Sets each execpt military press 4 sets
Seated military press (10 reps)
Standing dumbbell laterals (12 reps)
Bent dumbbell laterals (12 reps)
Dumbbell shrugs (10 reps)

Day 4 - Triceps/Biceps/Abdominals ALL 3 SETS EXCEPT SINGLE ARM PUSHDOWNS
Lying head cavers (10 reps)
Bench dips (12 reps)
Straight bar pushdowns (12 reps)
Single arm pushdowns (12 reps)
Barbell curl (10 reps)
Standing dumbbell curl (12 reps)
Hammer curls (12 reps)
Rope curls (12 reps)
Russian twists (15 reps)
Oblique raises (15 reps)



Strength Gain Workout – 6 Weeks

WEIGHT 30 - 60% of 1 rep max (more towards 60% but add weight every 2 sets.

Day 1 - Monday 9 sets each
Squat (Box) (6 reps)
Bench Press (6 reps)
Leg Press (6 reps)
Push Press (6 reps)

Day 2 - Anaerobic Threshold Training
Warm up: 5min.
Cool Down: 5 min.8
Ratio 1:1
Work Interval: 60 sec.
Rest Interval: 60 sec.
Total Time: 16-24 min.

Day 3 - Wednesday 8 Sets
Cheated Barbell Rows (6 reps)
Lying Triceps Extensions (6 reps)
Wide Grip Weighted Chins (6 reps)
Barbell Curls (6 reps)


Day 4 - Lactic Acid Tolerance Training
Warm up: 5min.
Cool Down: 5 min
Ratio 1:2
Work Interval: 30 sec.
Rest Interval: 60 sec.
Total Time: 9-12 min.

Day 5 - Friday 9 Sets each
Deadlifts (6 reps)
Incline Dumbbell Press (6 reps)
Barbell Shrugs (6 reps)
Standing Calf Raises (6 reps)

Day 6 - Aerobic Threshold Training
Warm up: 5min.
Cool Down: 5 min.
Ratio 1:1
Work Interval: 2 min.
Rest Interval: 2 min.
Total Time: 30 min.

SUNDAY OFF if done on a monday - sunday schedule.


Power Training Workout – 4 Weeks

Monday
Plyometrics and Aerobic Conditioning
Standing Broad Jump 3 SETS 6 REPS
Stair Jumps 2 SETS 6 REPS
Depth Jumps
(12-18 inches) 2 SETS 6 REPS
Reactive Jumps
(12-18 inches) 3 SETS 6 REPS
Reactive Jumps Over Bench/Box 3 SETS 6 REPS
25-30 minutes skating at 60-65% max HR
Rest Interval: 3-5 min.

Tuesday
Anaerobic Conditioning (On-Ice Sprints)
Exercise [see map below] Sets
Goal Line to Hash Marks [1] 3
Goal Line to Blue Line [2] 3
Goal Line to Red Line [3] 3
Goal Line to Far Blue Line [4] 3
Goal Line to End Goal Line [5] 3
(Starts / Stops can also be used to develop stopping and starting power during this phase)
Work:Rest Ratio 1:20


Wednesday
Weighted Power (30% of one rep max)
Barbell Squat Jumps *
4-5 SETS 4-8 REPS
Bench Press
3 SETS 4-8 REPS
Cleans
4 SETS 4-8 REPS
Push Press
4 SETS 4-8 REPS
Rest Interval: 3-5 min

Thursday
Aerobic Conditioning (On Ice)
Sprints (15 sec)
60-80% of MAX 3 SETS 8 REPS
Coasts (30 sec) 3 SETS 8 REPS
Each rep = 45 sec; 45 sec x 8 reps = 6 min per set
Rest Ratio 1:1 or 1:2 or take 3-5 min break

Friday
Dynamic (Ballistic) Power
Medicine Ball Squat Between Leg Over Head Throws
3 SETS 8 REPS
Medicine Ball Squat Between Leg Forward Throws
3 SETS 6-8 REPS
Medicine Ball Side Throws
3 SETS 6-8 REPS
Medicine Ball Squat Chest Throws
2 SETS 8 REPS
Rest Interval: 3-5 min

Saturday
Power Endurance (30% of one rep max)
Dumbbell Squat Jumps * 3 SETS
6-8(wk1)
12(wk2) REPS
16(wk3)
20-30(wk4)
Bench Press 3SETS
8(wk1)
12(wk2) REPS
16(wk3)
20-30(wk4)
Standing Broad Jumps 3 SETS
6-8(wk1)
12(wk2) REPS
16(wk3)
20-30(wk4)
Rest Interval: 5 min

SUNDAY OFF

if you dont get some of that stuff just ask me.

\

why dont you ask this guy? He looks tough

............
i dont take protein powder or supplements but ive heard size on works pretty good,my stratagy is just eat eat eat..gain a little bit of weight and than turn it to muscle..and just stay on a routine like that.and whatever you take your not going to see results over night.and you have to stay working out to.consistancy is the key.and change up you workouts to..never do the same workout.always switch it up.
i could talk for days on this subject but this is enough info for beginners.

Your best thing to do would be to eat from a list instead of just eating

Set up a protein a carbohydrate, a green, etc and pick one from each list.
Its a pretty standard method, but i would recommend taking some form of powder, be it whey, isolate, etc. its a good way to ensure youre getting what you need for your workouts rather than the unhealthy way of just gaining weight random turning it into muscle after.... which is much harder to do when youre unsure of what nutrients youre getting.

i work out all the time..but whats the difference between strengthen and build?

strength you do heavy weight low reps building you do low weight high reps.........
but everybodys different.
for me i do low weight high reps and i bulk up. if i do heavy weight the only results i see are strength.
but again everybodys different.

thats wut i thought...idk why i got so confused when i read that lol thanks

no problem.....

yeah building is high weights low reps. building would be 50 - 60% of your 1 rep max.
strengthening or toning is high reps low weights.. about 30% of your 1 rep max should be good

i just wanna know what that part of your workout that had to do with lactic acid tolerance, and another group like that, meant.... wat do u do?

Anerobic Training is primarily skating mountains or running suicides pretty much just at longer distances than you would on a basketball court.. try a football field and measure it out accordingly with the distances.

Aerobic Conditioning is primarily wind sprints + coasts + sprints again, really its about the same as a sprint 100m jog / run 200m etc. upping the distance each time

The lactic acid, anerobic and aerobic threshold and tolorance training are primarily stationary bike situations which help you in your actual training and recovery periods.. its simple to do but it is very important if you wish to train for a sport.

Heres some quotes on the training methods and their relevance

Anaerobic Threshold Training

Part of the problem with our bodies while playing hockey is that we get very tired very quickly. For instance it is very tough to head onto the ice and go full boar for 45 seconds without getting a terrible aching feeling in the legs. This happens because lactic acid builds up in your legs quicker than it can be removed. When this happens hydrogen ions dissociate from the lactic acid causing us to stop exercising (or vomit).

Basically, what we hockey players need to do is train anaerobically to raise our anaerobic threshold to a higher level so that we can exercise at the same high intensity longer by being able to tolerate higher levels of lactate. Confusing? It is a bit, but all you really need to understand is that by training to increase your anaerobic threshold you will feel better at the 35 second mark of a shift compared to an opponent who has a lower anaerobic threshold.9

The idea behind anaerobic threshold interval training is to increase the lactate level in the blood above the level it can disappear. How do we do that? Firstly, warm up for roughly 5 min. Secondly increase the tension so that at the 60 second. Make sure you feel a good burn in your legs (some good lactic acid build up) then decrease the tension for the next 60 seconds.

Keep alternating the tension from high to low every 60 seconds. Continue to do so for some 16 - 24 minutes. How do you know if you are working hard enough? Your heart rate should be some where between 150-170 bpm and your lactic acid concentration in the blood should be roughly 4 - 6 mmol.10

Lactic Acid Tolerance Training

As discussed above it is the hydrogen ion that dissociates from the lactate that eventually leads to fatigue during high intensity anaerobic work. And that little thing called pain. Therefore lactic acid training is used to build up a tolerance to lactate both physiologically and psychologically. We do this by warming up with 5 min of easy pedaling and then increasing the tension high enough that by the end of 30 seconds of pedaling you have an extremely high build up of lactate in the legs.

The tension is then decreased dramatically and easy pedaling takes place for 60 seconds. The sequence is repeated 3-4 times. After 3-4 repetitions 15-25 minutes is then needed to pedal very easily and stretch out the legs. The reason for this rest time is to recover enough so that one will be able to work hard enough to accumulate extremely high levels of lactate once again.

If one were to complete 8 repetitions without any rest, repetitions 5 through 8 would not be of high enough intensity to accumulate the necessary levels lactate needed for improvement. This type of training is extremely difficult and should only be completed once per week. Although this type of training can be ridiculously painful it can also be very rewarding.11

Aerobic Threshold Training

Although many think of hockey as being fairly anaerobic with its 40 second shifts, that is no reason to neglect the aerobic energy system. Actually, by training the aerobic system one will be able to recover much better between whistles and while resting on the bench (not to mention when the coach skates the crap out of you after an 8-1 loss).

After 5 min of easy pedaling increase the tension high enough so that your heart rate is roughly 140-160 bpm (lactate concentrations in the blood should be 2-3 mmol). After 2 minutes decrease the tension and pedal easily for another 2 minutes. Repeat the sequence for thirty minutes.10

As far as periodizing anaerobic/aerobic training I suggest using the same type of step loading pattern used for the maximum strength cycle. Increase the intensity from weeks 1-3, than retreat slightly and increase the intensity again from weeks 4-6. The pattern should look something like this:

Week 1: Lowest intensity
Week 2: Lower Intensity
Week 3: Medium Intensity
Week 4: Lower intensity (same as week 2)
Week 5: Medium intensity (same as week 3)
Week 6: Highest intensity

Now some strength coaches may say that training aerobically during maximum strength training will only hinder strength gains. This may be true, however we must remember that we are training as hockey players to become stronger hockey players, not strong men to become stronger strong men. It is far better to be in good anaerobic/aerobic shape and strong, than just strong.

^dman son

all I know is I take Pro-Nos lol MRI shit

its pretty much half my game anyways is preparation and offseason... so training for me is huge and extensive. its a good routine for everyone (give or take a few drills) you can alter it to your sport, as it is geared towards hockey players significantly.

do you lift spul?

and when do you take pro nos?

yo you hear any shit bout pro Nos? Cuz I don't think it ever got approved lol

^ do you lift weights?

Dont ignore your father like that.

uhh ya my dads in prison right now.

http://www.gnc.com/sm-mri-pro-nos-d...pi-2607050.html

Its for sale on GNC so it must be approved. Although it is terrible to take to be honest considering it contains partially hydrogenated canola oil as an ingredient which is a trans-fat. It also has too much fat and sugar in the product which really diminishes your gains from it. Its expensive and offers 42 grams of protein per serving where as other protein powders offer 50 and no trans-fats etc. Your best off not using Pro Nos to be honest. No one in our locker room uses it.

Some people also take that hydroxy cut stuff.. it weakens your legs a bit, but it will give you a lot better definition if taken properly with proper food intake.. I wouldnt fully recommend it because of the leg weakness effect.

I'm personally on carb, protein, some whey, and a few geens pills (some isolates as well). These help a lot as I wont miss an intake for these nutrients and I can still eat regularly without worrying about what im getting from the food.

^damn son f'real? So what do you reccomend then? I just trying to get more cut and toned and build muscle and all that shit pro Nos sposed to help. But yea, I heard about that trans fat shit. Shit tastes good, and i have seen improvement. But I'm sure i could be seeing better with something better. lol any reccomendations?

Just go all natural
hard works the best thing

dude go with mass xxx

http://www.gnc.com/product/index.js...rentPage=search

I use mass xxx, Pro Nos, black powder, Hydroxycut, and Mega men sport multivitamins.

all from GNC

More cut id go with hydroxycut along with basic supplements for your nutrients like protein etc.

To gain a bit of weight and muscle you could go with creatine, i dont think its the best, as it adds a lot of water weight which will go away.

Most people dont realize that the basics in nutrients will do a lot more than your advertised containers of whey protein etc. if the price is high, it doesnt mean its good.. A basic protein supplement a basic carb supplement etc. (I take greens pills to cover my veggie needs)

If you want to get bigger gain a bit of weight and get cut and arent too worried about minor side effects with proper use then M1T would be an alright idea, although it is a banned pro-hormone (close to a steroid) it pretty much is a steroid with a chemical alteration to it... It works, but its about $100 for 100 pills... i have friends that take it that notice more power speed etc and a better defined body than usual.
Although I wouldnt take it due to professional aspirations and drug testing policies.

Youre best to eat healthy, follow a proper routine (i like to do legs, core, upper body, plyometrics on a 4 day schedule one for each day). Take some basic protein supplement with not a lot of sugar, and no trans-fats.

Its hard to suggest stuff because there are a billion products out right now. I use gold medal whey powder.. it has less protein per serving but im not looking for a lot of protein as I eat a lot of it daily anyways. I would suggest glutamine for muscles post workout to help with the regeneration of them.

Reading what was posted before me, mass xxx is also a good product for strictly protein.... ive seen plenty of people use it.

poetic.. you got to watch what youre using though, if youre taking all of that at the same time its kind of pointless, im assuming you dont, but if you do really your protein from mass xxx is negating your Pro Nos (which is a bad product to begin with). The hydroxycut is decent with the protein as it will help your legs if you feel weaker. Your black powder youre taking is good and I would continue to take it, but I would drop the Pro Nos youre taking, as really.. theyre one in the same... youre getting your protein, your hydroxy and your black.. you have no need for pro nos....

mass xxx is good though id recommend that too.

no no. im taking mass xxx then switching over to pro nos. Then after im done "bulking" and getting the mass i want. thats when Hydroxycut comes into play to cut the mass and be big and cut.

word I feel that. thanks son. I just liked the no2 pump from pronos a lot lol

but yo, wtf tho my boy I work out with he on track team. Dude got all 6 pack and shit. dude be beastking on w/e pizza (one time had 12 pieces of pizza when we were chilling_, french fries, all that shit. and don't gain shit? lol

like if you work out and shit it ok to eat some junk food too? lol Say if you got to where you wanna be. And you wanna remain at it?

you gotta keep working out man its a good way to maintain your looks
metabolism plays a large role in younger people 20 yr olds etc. and the quicker your metabolism is the quicker you burn calories etc..... I can eat a large pizza by myself no problem and not gain anything from it except for a full stomach..

for the NO looks.. take NO-X-Plode its a better supplement for the NO instead of Pro Nos.

and poetic, id honestly not take the pro nos, maybe switch to what im on after your mass xxx with gold medal, its less of a serving but its still a good supplement and doesnt have the shitty trans fats or sugar product. you'll definitely want to take it WITH hydroxycut to sort of balance it out accordingly.

^word man. So NO-Xplode alone should be good? or mix it with the protein one?

take both noxplode and either mass xxx or gold medal, depending on what your daily meals are like and what your current intake is.

mass xxx if you need a lot of protein, gold if you dont.

Taking supplements is p*** crap..
be a man and rely off your natural talents =]

lol.... you realize supplements are the same thing as eating say steak for protein, just more refined and productive......

Anyways spully let me know what youre going to do, ive got 2 trainers that work with me, so let me know if you need to know something, ive got the pro connection for that through my agency... its pretty sick....