Best work out routine to get buff

[i_am_a_champ]

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.

Man sounds painful

Looks like it took a you some time to recover from that william

Glad ur squatting it now

Beam me up squatty

[Hype job]

you_are_not_a_champ.

[i_am_a_champ]

you_are_not_a_champ.

You want beef ma nig

[i_am_a_champ]

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.

Share some tips

[Hype job]

You want beef ma nig

[i_am_a_champ]

Oh right bozos

so

im currently about 150lbs , yay


Been told by a few people i am looking more swole on the torso and shoulders

i hit them hard

82kg - squat
95kg - dead
72kg - bench
50kg - over head press
70kg - barbel row

im gonna work more on my biceps, so i have added in some bicep curls

my lats is huge and traps are huge too

chest is comming out now

squat is definatley my fave exercise



i have problem doe


i find it hard to eat.

Ive always had a fast metabolism and eating wasnt a problem before

Now i dont feel as hungry anymore and sometimes it feels as if my body doesnt crave feeding like it did before, where literally i would eat a chicken steak followed by a lamb steak in one ****ing serving

now i have to force my self to eat.

Any body experienced this?

Can anybody help?


Thanks for all the tips so far everyone

[i_am_a_champ]

Ok bozos

Making good progress.

Cannot emphasise on importance of eating right amount of calories and protiens

You wont grow if you dont get tge right amounts. Was not feeling well and didnt eat right for a few days and lost some gains

Anyway

Close to a

90kg squat
100kg deadlift
57kg ohp
74kg bench


Begging to have a big problem now

My quads have grown considerably and so has my arse and calves

Got damn jeans are skin tight and my arse looks like its padded

Can see muscular thighs through my jeans.

Shoulders getting broad.

I weigh about 69kg right now, about 152lbs or so.

I think 160lbs is a short term goal.

Anyway i can definatley say my butt looks great.

[Lopez_Boxing]

Working out is for people that want to be healthy. Fu ck that noise. Unless you want to be in good shape and feel better about yourself inside and out then I recommend it. P90x is a good starting point if you never worked out before.

[Straight Up]

it doesnt matter an awful lot. just pick a regime based around the big lifts and stick with it. can always do stronglifts again, i think theres advice on there when to lower the volume as the lifts get heavier.

**********!!!!!

[i_am_a_champ]

Ok motherfuqqaz

My arms seemed to lag alot but fuqqin blowing up now yaaaaaay

High reps works for me

100 reps on biceps
100 reps on triceps

Fuqqin works a charm

Same with my shoulders. I respond very well to high reps