The Black Vault

I've recently begun trying to add bulk to my arms, chest and back. I've never seriously attempted it before, and I just thought that a rowing machine would be great, and I've been using it for nearly two weeks now.

At first the machine was set at an easy level. I rowed with straight arms and with arms wide apart. Then I sit in the other direction and push with straight arms and with arms wide apart.

It seems to get to the muscles I want to bulk-up. I wasn't sure how to go about it and I didn't even know how to set the machine at first.

The machine is now set to the most difficult I can get it, and I perform a total of six excercises which are repeated 12 times each.

I'm doing the excercising to a CD and I try to remember which track I got to the day before so I can discern improvement.

My rationale for setting the machine at its most difficult level is that it is my intention to eventually get to that level anyway and I want to be able to do the complete excercise regimen with decreasing amounts of fatigue and exertion. - And I want to improve my strength and not necessarily my aerobic level.

* And I have to say (with more than a little pride) that I've made amazing gains in muscle tone and strength in the short time I've been doing this work with the rowing machine.

Could someone who has had experience with rowing machines and adding muscle on arms advise me of ways they found effective? And any tips would be welcome.

* I can feel my clothes are tighter around the shoulders and chest. It's a great feeling! Will improvement in muscle bulk slow down or increase with time? And is there food I can eat which will facilitate the addition of muscle fibre rapidly?

Well I used to do it, and I´ll start soon again though.

What I´ve found effective was.

Training 4 days a week :

1 Monday : Legs - Abdommen

2 Tuesday : Triceps - Chest

3 Wednesday : Forearms - Inner Tighs

4 Thursday : Biceps - Back

Each time :

1. Warm up like 10 minutes.
2. Warm up your muscles
3. 3 Sets each with 6-8 movements on each set.
4. Don´t carry more weight than the one you can actually make it to 3 sets, 6-8 times each set.
Don´t carry less weight if you can do more than 6-8 times each set.
5. Rest atleast 1 minute after each set or you can hurt your muscles.
6. Eat non fat food atleast 30 min - 1 hour after training and eat it before 3 hours after training so the protein and all that gets into your body more efficient and you´ll start to see changes just after 2 weeks.
7. Every 8 weeks take 1 week of rest.

However don´t eat too much if you are not training otherwise you´ll fatten up instead.
Anyway thats about how I did back then.
I just hope I can start soon again.
I have gotten smaller in 1 year but I still have some left

Thank you DS. I will take note of your advice.

Protein! Peanuts? What's good for protein?

First thing that came up on Youtube:

http://www.youtube.com/user/scooby1961


He looks (F) huge so on there you'll find some useful stuff I recon.

Well, thank you very much Lashmar.

That guy's physique is better than mine, but I am certain I can attain similar proportions.

I'm not too far off that as it is. As I said, it is encouraging. Seeing a man who got that way through a lunatic schedule of steroids (and excercise) is not the way I want to do it.

If I had somewhere about that man's physique I will be more than happy, and he's about my age as well so it is really good to see.

mael wrote:Well, thank you very much Lashmar.

*bowing.




I'm happy the way I am though so I'll stick with what I've got.

Well meat and Fish are obviously the best choices for it.
Never meat from Pigs, Cows are the best choice, make it without fat food oil or whatever it´s called

Drink only water during those 3 hours and lots of vegetables aswell combined with potato,rise or pasta.
Protein-shakes are recommended though only when you have trained atleast 1 month.
Don´t ever take steroids okay?

Drink only water

No tea?

Sustanon

JUST WATER! FFS LASHMAR!!!!!