How tall were you at 26?
5-10. Doc tells me I shrunk and inch. LOLA 'split' is a four-day program, wednesdays and weekends off. Monday and Thursday are legs back and biceps, Tuesday and Thursday is chest shoulders and triceps. No cardio - you get it from your work out. Graduated sets means you start out with about 50-70% of your max, or about 6-8 reps. You add weight for three more sets 'till you only get one or two reps. Every two weeks you try for your max amount for one rep. You pause between sets long enough for your heart rate to start to drop a little, then hit the next set. You can keep a pretty high heart rate with closely spaced sets. My workouts were two hours. You MUST fuel your workout with carbs - yogurt and banana, for example. And lots and lots of protein following to build muscle mass. I ate six to eight thousand calories a day and gained a pound a month at 4% bmi. Talk about ripped!The muscles just get pounded on. It's amazing. My days were the era of Schwarzenegger and Ferrigno. Body building and power lifting were all the rage. A groin-pull turned into a hernia. I had surgery, and then could never lift heavy after that - just too much pain. It killed my opportunity to compete.
I take weekends off lol
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How consistent, weekly, and how many sets and reps
Should do arms at least twice a week depends what your work out routine is do you do full body every time you go to the gym or do you split it? Between days?
And sets do your warm up sets and they dont count towards your normal sets so start at like quarter your max for a set then half your max you can do for a set then 3 quarters of your max you can do for a set then go on to the max weight you can do sets with and do a full set and do 3 sets of that making sure you do time under tension you can explode up with the weight but then slowly control it down count 4-5 seconds each rep going down and do that for your 3 main sets you can do that on your warm up to do that
2-3 times a week with rest days inbetween
On your warm up sets to you can do more reps than you would on your normal sets dont go to failure on the warm up sets though is just a warm up and ownly go to failure on the odd proper set probably your last one will be best dont need to do that all the time though
I do full body but right now I do it at home. I try to do 10 reps of 2-3 sets. But only once a week barbell. Is it okay to do dumbbell curls and barbell curls on the same day? Is it recommended
Yeah it's okay to do both on the same day is just a different variation on a similar exercise I would start with the bar though so your most fresh when doing that as that's what you want to improve your max on and you can do your dumbbells if you wish after
Yeah I’m 6”5 and a month ago I was 262 and I lost like 10 pounds. I plan to go down to at least 225 but I don’t wanna be them y’all dudes with smaller muscle definition muscles
Although girls don’t admit I think they prefer muscles more than any body type. I know this because I use to have a bigger than I am now
Yeah nice size to be and yeah a think the women do like it and just say they dont till they have it
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