₦airaland Forum

Chidinma, Chidinma, flavour hmmmmmmmmmm, pregnancy calling

u look so much like her

Nixiepie:
lol who be tessy again kwa

Yieldings:
Those muscles are getting out of hand. They sure don't look natural. He needs to ease up on the *cough cough* steroids.

I don't think you have seen a lifter on steriods. If you had, you wouldn't have made this comment of Flavour using steriods. Besides, he even appears more muscular than he really is because he's actively carrying a barbell when the picture was taken.

SirShymexx:
Why would I hate on folks I lift heavier weights than and I'm far more ripped than they'll ever be?

PBundles:
In the gym I train we call these guys chicken legs.

Please can you give me some guidelines on how to start a weightlifting programme for all-round strength; workouts to do, no of sets and repetitions.

charlsecy:
Please can you give me some guidelines on how to start a weightlifting programme for all-round strength; workouts to do, no of sets and repetitions.

It depends what you want to do and there is tons of info on the internet (youtube etc). See www.bodybuilding.com

First it depends what you want to do:
Pack muscle
Go for pure strength
General conditioning

For packing muscle you want to stay within the 6-12 rep range ( you will need to experiment with what works best for you, for example I make the best gains at 8 reps). The intention is that you place a weight you can lift ( if you are using 8 reps) max 8 times and couldnt do a 9th rep.
You want to do 3-4 sets and with 3-4 exercises for example for chest it could be Barbell Bench Press, Dumbbell Inclined bench and Cable Crossovers. You want to train each muscle group once max twice a week, believe it or not the mistake that many make is over training. You actually grow by destroying the muscle and then letting it recover by rest and sleep. I actually train each body part once a week.
You could do Mon: Chest, Triceps, Tues: Legs/abs, Wens: REST, Thurs:Back/Bicep, Friday: shoulder/Abs, Sat: Rest, Sun: Rest or Light cardio.
Ensure to incorporate the main lifts, Bench, Dead Lift and Squats in your routine. Crazy as it sounds, if you train your legs properly you will grow faster.

For pure strength you really want to train each muscle group just once a week and you want to stay within the 2-4 rep range and only do 2 exercises per group, for example legs Squats and Leg extensions.

For conditioning you can train 3 times a week, rep range 12-20.

Whats also very important is your diet. If you dont get enough protein, you wont grow muscle. Carbo is good for energy and you do need, but taking to much may result in the excess being stored as fat and you dont want that.

Also remember that it takes time, done expect wonders in 3 months. Stay dedicated and I guarantee you within 6 months - a year you will see the difference.

Good luck!

LastMumu:
If Flavour isn't careful, his evolution could turn worse than what is bound to befall this popular wrestler below.

lol hahahaha amor i don laugh die for the picture. Chai