Best work out routine to get buff

[Rockybigblower]

One word....ZUMBA.

[i_am_a_champ]

Don't skip legs day as working your legs releases growth hormones to the rest of your body and work the body part hard but only twice a week or so. You need the time in between to heal. Only abs can you work more like 4 days of the week and not have diminishing returns.

Squatting 3 times a week at tho mo

[i_am_a_champ]

One word....ZUMBA.

Hard core 11

[SAINTSTEVE]

Squatting 3 times a week at tho mo

I would do like every third day but do it hard so, rather than just doing squats I would do several leg exercises when I did legs. ( I speak in the past tense because I haven't been lifting in a while)

[-MEGA-]

That's all the guys need in the big house and some of them dudes are jacked as ****.

They also do water bag routines as well as resistance training using towels and *****.

[Willy Wanker]

Thanks man. Ive taken that advice over the past week or so and im currently at 147lbs

Ive started eating shyt loads.

Lifting much heavier on the squats and deads

Squats is around 77kg
Deads is around 80kg

Although i may deload on squats as i cant pump out 5 full reps for 5 sets.

And then go back up.

Squats i gotta say have become my fave exercise. Every fridays ive added in leg press and beast my legs. Once a week.

I squat 3 times a week.

Weight chins with 15kg weight right now. Looking to increase. Really thickening my arms right now.

Will keep you gentleman posted

That's how you do it my bro! My legs got bigger when I started squatting heavy. I was getting gains everywhere else years ago except my legs because I wasn't squatting heavy due to recovering from a back injury.

The only problem with bigger quads is now my pecker looks even smaller than it already is.

[i_am_a_champ]

That's how you do it my bro! My legs got bigger when I started squatting heavy. I was getting gains everywhere else years ago except my legs because I wasn't squatting heavy due to recovering from a back injury.

The only problem with bigger quads is now my pecker looks even smaller than it already is.

Yes Wanker my man thats how its working for me at the moment

Quads getting bigger and my ass too. To be honest i think my pecker has shriveled up even more doe

Is your back injury recovered and are u squatting again bro

[Willy Wanker]

Yes Wanker my man thats how its working for me at the moment

Quads getting bigger and my ass too. To be honest i think my pecker has shriveled up even more doe

Is your back injury recovered and are u squatting again bro

Yeah, hurt my back bad around 2011. I pulled a muscle doing a deadlift, which wasn't actually too bad, but I started squatting (with bad form) too soon and hurt myself worse. I had a sciatica and the pain would shoot down through leg to my ankle. I was able to function everyday and even workout, but I walked with a noticeable limp and had to keep my leg straight when I sat for a long time because my leg would get so stiff.

Pain got so I started taking ibuprofen and saw a doctor and he recommended physical therapy for two months. Running, lifting and stretching helped during that whole period. I started squatting light in 2015, then started going heavy again finally last year.

So always focus on good form to avoid injury. And push yourself, but always know your limits. Add weight slowly. If you reach a plateau and you feel like you can't go any heavier, just deload and take off some weight from your heaviest set and build back up gradually. Injuries really suck man.

[DARKSEID]

I see a lot of misinformation, misconception and ignorance about muscle building here but I'm not gonna say anything because I can't give away all my secrets lol, I'm still in the game.

[HOUDINI563]

Run to take off the pounds. Lift to build muscle. Do the basics no need to get fancy..... squats, crunches, military press, curls, bench press, rowing, upright rowing. High weight but controllable, low reps, multiple sets. Run 5 days a week, lift three days per week. Drink lots of H2O, lots of protein...fish, chicken steak. Lots of salads. No bread, no sweets. After 2-3 months your golden.