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Posted by: Brer on 2010-07-21, 07:30:00
Richard, looks like you are just about ready and you obviously have great genes for it. Remember to concentrate on your legs—that's the advice of all the bodybuilders I know—because your largest muscle groups are there, and training them releases more test and growth hormone than your torso will. Consider the following clinical/ scientific evidence to help your training: TOP 3 CLINICALLY EFFECTIVE SUPPLEMENTS FOR MALE MUSCLE ANABOLISM 1) 3g GABA post-workout - ncbi.nlm.nih.gov/ pubmed/ 18091016 - 3g GABA quadruples growth hormone levels. 2) Creatine solution during resistance training - ncbi.nlm.nih.gov/ pubmed/ 18708688 - Creatine supplementation during resistance training increases intramuscular IGF-1 independent of dietary routine. 3) 1g calcium carbonate daily - ncbi.nlm.nih.gov/ pubmed/ 15755856 - We conclude that calcium carbonate supplementation of adolescent boys increased skeletal growth and lean mass, resulting in greater stature and bone mineral acquisition. TOP TEN TIPS FOR LEAN MUSCLE GAIN 1) Take 3g of GABA at least once per day. ncbi.nlm.nih.gov/ pubmed/ 18091016 - 3g GABA QUADRUPLES growth hormone levels! 2) Post-Training Meditation - ergo-log.com/ meditationhormones.html 3) Have lean protein for breakfast: eggs, steak, yogurt and/ or a protein shake 4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts - make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don't let your baseline blood sugar trough while you're recovering from workouts; keep feeding the furnace with protein at least once every two hours. 5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won't grow much muscle while drinking it. ergo-log.com/ milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. "Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. " 6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training 7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: en.wikipedia.org/ wiki/ Quercetin 8) Learn the basics of training if you haven't already—exercise.about.com/ cs/ exerciseworkouts/ a/ weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism 9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on "the big three ": squats, deadlifts and bench press, for maximum returns for effort. 10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/ EMS techniques ( medword.com/ MedwordStore/ PCP/ EMS_truth.html ) from time to time to see whether you get good results LEG TRAINING TIPS 1) Work out your legs twice per week: i.e., have two leg days. 2) On the first leg day, hit them hard with the following: squats (Smith machine is ok, though a barbell balanced on your shoulders over a rack that can catch it if it falls is ideal) 3 sets of 10, deadlifts (don't hurt your back by bending at your waist; instead, do deadlifts squat style, by bending your knees and hips) 3 sets of 10, and leg press 4 sets of 10. Follow these with two different types of calf exercise, 3 sets of 15-20 each, where you squeeze at the top of the motion and slowly relax during the eccentric phase over several seconds. Take your time on calves, or they won't respond. Finish up with leg extensions 3 sets of 10 and leg curls 3 sets of 10. 3) Rest for a full 72 hours after your first leg day. I.e., no cardio and no weights involving your legs. It's a good idea to take a full day or two off any kind of physical activity after this hard leg day, to avoid overtraining and catabolism. 4) On your second leg day, do plyometrics or jump training involving burst movements. Google plyometrics if you're uncertain here, and watch some videos, or check out the plyometrics session(s) of P90X. Follow this with two different types of calf exercise as before, and then some stretching. 5) Don't run or jog much, if at all. Instead, walk 1-2 miles 2x per week for light cardio, and also mix in circuit training techniques during your torso weight training days. 6) Check out bodybuilders.com and see what works best for teen bodybuilders with awesome-looking legs. |
