Yet another conditioning topic

[J-Shera 0]

Well I've been working out for a bit now, created my own conditioning manual and everything. I just have a few questions. How do I get the best results, certian things I should eat or drink that would help. Things I can do so my results show better. Im a pretty lanky guy, and my body fat is in the low 9% range. Any tips you guys got to maximize my potential massivness?

[A_Steeves12 0]

eat lots of high protien meals. last summer i went from 125 to 157. i went to the gym 1-2 a week and was one the ice 1-2 a week and i ate steak and potatos and least 1 a week most times twice a week.

[J-Shera 0]

Wow, great stuff. So lots of calories, I think I can do that. And when you say low reps what are we talking about here, 5, 6, 7, 8?

[J-Shera 0]

I just want to get massive :D haha im kidding. Well I just feel like i need some muscle mass, as im seriously lacking it. But I think I understand what your saying about the reps, high weight low reps, then when im nice and bulky i can increase my number of reps.

[Gongshow11 1]

low reps are 3-5 (6 depends on exercise)

[Kovy_Ribs_Fedo 3]

NEVER EVER compromise the technique over weight. (put less weight with the best technique is 100 times better than more weight with a poor technique)

[Chris_H 0]

I would suggest to read www.bodybuilding.com. I went from about 160 two years ago to around 185-190.......mind you I have grown alot, but I`ve but on a significant amount of muscle. Focus on compount excersices such as deadlift, squat, military press, bench press. I could go on and on aobut how to be huge, but I would suggest reading bodybuilding.com. Great articles.......but don`t read too much into the supplement bullshit, it`s just so that there online stores makes money. You don`t need any growth hormones, creatine or w/e......I would suggest a good protien powder, a multu-vitamin and perhaps a flax seed oil supplement. With a strong diet, consistency and some desire you can get big.

Eagle...working out once or twice a week is insufficent, unless your doing killer total body workouts with olympic lifts.

Theo....while carbs are important, I would focus more on protien intake if your looking for mass. Also, although high weight, low reps was the method I used to gain mass, it is very controversal as scietifically hypertrohpy occurs between 10-12 reps.

Regina, there was a big topic on condition, that I recall Theo,SB39, Dave went pretty indepth into.

[tomfu 0]

How do I get the best results, certian things I should eat or drink that would help.

As far as eating properly goes, I found this book (Nancy Clark's Sports Nutrition Guidebook) to be very helpful detailing proper nutrition for athletes. It is targeted a bit more towards endurance athletes (runners, cyclists), but there are sections for weight lifters & those who want to increase their mass without packing on the fat.

[Chris_H 0]

I was under the impressiong Regina wanted to bulk up, meaning muscle. I understand this is a hockey forum, however when I hear "bulk up" and "massive" I would assume that in order to do this, one would want to gain muscle, via weight training.

Are we talking about in season or conditioning for nex season diet?

While you do bring a valid point that carbs are required to endure long work outs, the workouts are insignificant if there is no proper recover and rebuilding of the muscles being trained.An average diet consistien of 2000 calories, and protien being 15%, that would mean one is only intaking 75 grams of protien. (2000 x .15 divided by 4 as there are 4 calories in one gram of protien)is not sufficent in muscle growth, thats without alot of it being washed away. An ideal intake would be about a gram of protien per lb of body weight, which may seem like alot but protien is essential in repairing your body. The repairing is what builds the mucscles and will make you, as Regina aspires to be, "massive".

Carbs will not increase weight in a positive way, as unused carbs turn into sugars, which are stores as fats. Also, without proper recovery you will not be able to train harder and longer, and if done you will suffer from "overtraining" and thus not gain anything in the process. Overtraining occurs when there is an inssuficent amount of protien/overworking of the body and resuluts in the body going into an extended period where valuable muscle is destroyed to fuel the body.

While carbs are essential in training, protien is the main element of diet if you want to gain muscle, be stronger etc.

[SB39 2]

OK, on the lifting side, hypertrophy (muscle building) specific rep ranges usually go from 8-12. The major thing about making gains through going to the gym: Intensity. By the end of the day, you should not be able to use the muscle groups you worked out in pretty much anything but moving yourself around and the bare. Many people will whine and moan about overtraining- doesn't exist. When people 'overtrain,' they actually screw up their nutrition, don't eat enough, or don't rest enough.

As for exercises, LEGS- stiff and Romanian deadlifts are great, squats, lunges or weighted step ups, standing and seated calf raisers, and the hip adductor/abductor machine, CORE- hanging leg raises, weighted/incline crunches, Russian twists, jacknives, hyperextensions, farmer's walks, CHEST/TRICEPS- bench press, dumbbell press, (weighted) dips, (weighted) pushups, BACK/BICEPS- both types of deadlifts hit the back hard, bent over rows, seated rows, dumbbell rows, (weighted) pullups/chinups, dumbbell curles, reverse barbell or cable curls, hammer curls, SHOULDERS- uprights row (only to nipple heights though), lateral raise, dumbbell press, Arnold press, rotator cuff rotations.

Some warnings: deadlifts tax your central nervous system heavily, and its easy to start to compromise form, so don't go much over 6 reps on deadlifts. Also, don't do every exercise I've listed, because recovery would take a lot of food and sleep.

As for food, I assume you don't want to gain much fat, so I'll try to help you with a clean bulk.

Carbohydrates: Oatmeal, oats, fruit, vegetables, (wheat) bread, some pasta, milk, beans.

Fats: Fish, meats, peanut butter, flax seeds/oil, soybeans,

Protein: meats, fish, whey supplement, milk, soybeans, beans.

Supplements: Definitely take whey, a multi, and an EFA supplement. Glutmine peptides and extra antioxidants will help your muscles recover quicker and minimize soreness, creatine monohydrate and the other many variations will help you gain strength and slightly help recovery, along with brain function and a bunch of other benefits I've read about. Prohormones are generally a waste of time unles syou know your body extremely well (I don't recommend them). Stick to the basics. PM me if you need help

Remember, gaining muscle is more a product of yoru diet than variations in you rtraining. These same exercises, with some additions for bulking or cutting, will get the job done regardless, you just have to vary your diet. Good luck

[chippa13 1844]

Ok, I think this is enough of the conditioning threads. Could you guys please do a little searching on your own as there's pretty much a thread a week about the same thing here.