Shut up you two
and there's nothing wrong with the Goatamatic 3000 (which is trademarked ppl)
Well Vert..i'm glad you asked.
I have 2 pieces of advice on this
1. use Synthol and inject oil between your muscle and skin
OR
And it'll be one of the few times I give proper advice in here....try these steps. (I used to manage a multi millions $$$ gym...so I actually know how to help...for once)
* One thing you MUST get into your head right now is this....the trainers at your gym will give you a program that will KEEP YOU THERE and KEEP YOU TRYING. they will adjust your program every now and again in order to get A result..then make sure your stabilized for a time...then up it again. Its there income...they need to keep you as long as they can huh? Its standard across the industry and common practise.
* you're training wrong if your doing a full body work out twice a week...that'll keep you skinny, add some muscle and tone..thats it, not bulk up. You should be targeting one body area at a time at the gym.
* You're weights and reps are wrong..but the excersises aren't bad..maybe add Lat pull down when chin ups get easy (slighlty different muscles..but will do the same in the end)- your bench and row are too light. Here's how I can tell - you weigh 77kg...yet are only pressing 51.kg? Its a free weight (hopefully) so its harder than a push up to do but roughly the same weight as one if you weigh 77 huh..what are push ups for? Tone & tightening...not bulk. See how with your squats you're actually adding weight over your body weight? Thats what you MUST aim for dude...you should be upping those squats too though big time....at a glance this is a toning program..not a bulk one.
WHAT YOU NEED TO KNOW ABOUT BULKING UP AND GETTING SOME FUCKING GUNS ETC>
* Diet - To gain mass and get Big you MUST EAT MORE CALORIES THAN YOUR BODY CAN BURN OFF!! - Not junk food etc. healthy food still but lots of it...you should be EATING 6 TIMES A DAY..space them out 3 hrs apart roughly. Go here
http://www.theloseweightdiet.com/lose-weight2.html and work out your maintenance level for your calories..then start adding 500-1000 on top of that daily..time to be a calorie counter my friend
*Use a Whey Protein for your protein shakes..not one of the fancy overmarketed blah blah products...just Whey. Cut your Carbs and increase your Protein . Whey is a great form of protein and it works fast...its also the most recommended by everyone in the "know". The same website for the calories has a protein calculator..if its just a generic how much you should have...not a bulk setting...double it
* Drink alot of WATER...not energy drinks..not powerade..plain old boring fucking water.
* For your workouts as I said above continue doing the exercises they've got you doing..they're fine - use Free weights only, use heavy arsed weights man and low reps...if you can do 10 on your first set...too light..up the fucker. Go for 5 or 6 - 3 - 2 and rest for 3-5 mins in between reps. Your weights should be so fucking heavy you ALWAYS NEED A SPOT.
* Split your workout into individual body parts..this is a common one everyone uses
Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest
There's plenty of websites that can give you more specifics..but this is the basics and the failsafe way of getting that arnie bod ya want
AGAIN - keep this in mind - Light weight..lots of reps = toning & tightening Heavy weights..low reps = Bulking up.
Hope that helps,
Chal
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