Bodybuilding:
Low Weight/High Rep = Make your muscles bigger and slower with small gains in strength.
Pro: You'll get big muscles.
Cons: You'll be slower and less athletic. Your body will build slow twitch muscle fiber.
Powerlifting:
High weight, low rep = Increase your Strength and Speed with minimal hypertrophy.
Pro: Power and Speed. Your body will build fast twitch muscle fiber.
Cons: Your muscles will fill out as needed only.
Powerlifting program:
For the athlete.
5x5 program. My advice to anyone is achieve your body's comfortable weight with the 5x5 program, then switch to a "Singles" program. Where you literally build up to do 5 singles of 95-100% of your 1 rep max. Fun stuff eh?
Focus on big compound movements:
- Squats (ass to grass, pussy)
- Bench
- Deadlift
- Snatches (if youre a pimp, otherwise do overhead presses of some sissier type)
Your "assistance lifts" are:
- Overhanded Pullups (EXPLOSIVE. All the way down, then EXPLODE upwards)
- Dips (Explode, best done on gymnastics hoops/bars)
- Sprints (Not jogging..because you want to EXPLODEEEEEEEE)
Other shit you may want to try:
- Underhanded pullups. (Explosive - Do not even think about doing curls, that's for body builders and will ruin your punch.)
- Grip work: Get a captain of crush gripper, buy "trainer" and coc#1 5x5 set on trainers until you can close #1, then try singles on #1.
Bodybuilding program:
3x10 program. To "Bodybuild" use low weight (50% of your max) and do 10-15 reps per set.
Focus on Isolation movements, use the machines. Preacher Curls are good for building the GUNZ.
Go to tanning salon, buy an Affliction shirt, and get your hair dyed to complete your bitchness
---
Food:
If you want to build muscle, your caloric intake has to exceed your caloric expenditure. There is absolutely no way around this, what-so-ever. If anyone says otherwise, they don't know what the fuck they're talking about.
Your body is like a car with the best "displacement on demand" system ever designed. If it's running low on fuel (calories) it'll decrease the size of the motor (your muscles.) Calories double as both the fuel and the building blocks (especially protein) of your body.
If you're doing a 5x5 set, you can easily drink a gallon of milk a day on top of your current diet and not gain any fat. However, if you get lazy, you'll get fat as shit.
If you want less fat, eat leaner and less carbs (cottage cheese, tuna, etc). If you don't care, eat lots of Corned Beef Hash and Peanut butter and a gallon of milk a day. You won't gain fat, but it's unlikely you'll lose any either. Haha.
YOGGING (see ron burgendy) vs Sprinting.
Jogging doesn't build muscle (unless you're a complete pussy), but it does burn calories. The more you jog, the more you have to eat to build muscle. If you go overboard with it, it'll cannibalize the shit out of your muscle. If you want to understand what jogging does to you, look at a long distance marathon runner vs a sprinter.
Definately fwap worthy starting at 3:00~
vs.. marathon runners..
