The following information describes the procedures as once used for the NHL pre-draft testing combine (the test has since been replaced). In this test, the maximum number of push up are performed at a rate of 25 per minute. What I meant is that I do not want to bulk improperly and gain un-necessary fat.The push up beep test measures upper body strength and endurance.
I understand that apart of gaining muscle is gaining fat. Does this sound legit to you? I was thinking of starting to eat 3 cups of white rice a day (one of the cups being apart of my Post-workout meal/dinner). then I have 787 calories to still fill in with smart bulking foods, need some assistanc there. calories from 1.5 lbs of steak (the minimum i take in is 1080 calories, 3 cups of white rice 618. Now I have no issue with steadily gaining weight provided that it is done the right way. After inputting all my data, 32, weight 177, 5'11", Body fat 25% Moderate intensity workouts, office job and a goal of 195 lbs it informed me that I would need to ingest 2485 calories a day to gain and would take me a year. I used this calculator from damn ripped dot com. I eat plenty of protein a day did the calculations on calories needed to gain. I have been very low carb for awhile and got really happy with where my waist is at, obviously not much in the gains dept. I am stoked to get going on this tonight. Thank you very much, I appreciate your insight. Once I hit a plateau I will reduce the weight by 10% and work towards breaking plateau. I will be adding 2.5# to push and pull upper body excerises and 5# to lower body (squat DL) every week. Sunday - Upper Hypertrophy - Incline BP 4 x 8-12, EZ Curl 4 x 8-12, DB Fly 4 x 8-12, Lying tricep extension 4 x 8-12, Chins to fail x 3 Thursday - Hockey - still ok to do laddered Chin Ups and push ups?įriday - Lower hypertrophy - Front Squat 3 x 8-12, Barbell Calf raise 3x12-16 reps, Leg extension 3 x 12-16 reps, barbell Lunge 3 x 8-12, DB Step-Ups 3 x 8-12 Wed: Pull heavy - Deadlift, Weighted Chins both 3-6 reps (working) Accessory - Pull Ups, barbell row incline bench, DB Row 5-8 reps (working) Tues: Push heavy - Bench Press (barbell) 3-6 reps (working) Overhead press 3-6 reps (working) Accessory - lateral raises, skull crushers, db fly 5-8 reps (working) Mon: Legs heavy - Squat 3-6 reps (working) Romanian DL 3-6 reps (working), Accessory - DB Lunge, db sldl, goblet squat) 5-8 reps (working) I would assume that the 3-6 heavy and 5-8 for accessories are the working sets? I am going to reiterate what you just suggested so I make sure i don't f it up: Should I be doing warm-up sets before the working sets? many things that I have read show 4 warm-up sets that gradually move up in weight. I also play hockey on Thursday and Saturday nights. Also left pectoral is in the same boat, doesn't get stimulated as easily as the right, seem to be carrying fat around my nipples that is driving me nuts.ĭislikes: Squats (I know these are a must just a b****) I have had an issue with getting my right bicep to respond to the same stiumlus that my left does.
My body seems to respond to weighted pulls better than using the EZ curl bar (usually doing 12-15 reps with the bar. I have micro-weights so I can slowly build in progression every week (something that I was not doing but will be doing from this point forward)ĭip Belt that I can add plates to for weight pull-ups/chins and dips
I have DBs ranging from 10-50 lbs all in 5 lb increments. Stick with my protein intake of 250 grams and fat is at 65g. I am going to start inserting white rice back in at 3 cups a day which will me 135 grams of carbs. In regards to macros: I have been staying away from carbs after I attempted to bulk 6 months ago and put on too much wait in the mid-section and not enough in the areas that I was training. I hate to sound cliche but I would like to train for strength and hypertrophy but if I had to choose I would opt for hypertrophy for the time being. I watched and focused obssessivley on my form when doing excersises that focus or use those muscles. I have had difficulty getting my mind-muscle connection with my left pec for some reason. Currently I can deadlist 300 lbs, Squat 150 (progressively moving up and never did them as much as I was supposed to) Overhead BB press 100, BP 160 LBs. I like it the only issue is that it doesn't seem to have enough variations of excerises to hit all of the different muscle strands in the muscle groups being exercised (but maybe I'm wrong). I am currently running greyskull, which now numerous people have trashed. Asking about pro-hormoines was just an exploratory inquiry. What I meant is that I do not want to bulk improperly and gain un-necessary fat.
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