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Old Nov 29, 2005 | 08:35 PM
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dubcac
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Joined: Jan 2001
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From: Westside til I die
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If you want to gain muscle mass, do lower repetition sets at heavier weights. I would also not work out so many muscle groups each day. Space them out and do at most 2 per day. If you really want a good place to start out, read this: http://www.ast-ss.com/max-ot/intro.asp

I've been putting on good muscle and strength in the past month on this program. I modified it slightly, and I work out 3 days on, rest for a day, and then start over.

Day 1 - abs, chest, legs
Day 2 - back, shoulders
Day 3 - abs, biceps, triceps

Supplementing is a good idea, but you also need to structure your meals and other nutrition properly. Eat low fat foods, you need good amounts of protein, carbs, complex carbs. I usually take a double protein shake right after I work out, with quick absorbing protein. Sometimes I eat a protein bar in the morning. Other than that, I eat good foods...meats, veggies, drink lots of water, gatorade, etc. Try not to drink much soda. Being on creatine, you need to drink lots of water so as not to dehydrate your muscles. Good luck, and welcome to the squad.
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