lionlike.men
NATURALLY
Your comments are welcomed!
So, who is behind this site, and what makes him an authority on bodybuilding?
Welcome to my site. My name is Paul Adams. I've been bodybuilding since I was 13, with a few layoff periods in between.I like to keep the site small and concise. Take a quick look at my journey from ages 13 to 70.I turned 70 in March 2023, thank God. He has kept me from dying three times, and I could write a book about the ways He has had my back. I think you will agree that I know a thing or two about building the body.I am not going to delve into nutrition and supplements, except for one fact: you need at least one gram of protein per pound of body weight to gain muscle mass. If you want to just sculpt or maintain what you have you can go with half of that.Currently, I am only eating about 40 - 60 grams when I should be ingesting 175 -185 grams of bio-available protein. Not all foods that contain protein are digested equally. Eggs have the highest bio-availability.
Gallery
It seems the older I got the stronger I got.
More here
BASICS
I like to KISS (Keep it Simple Stupid)
1. Never Workout When Tired. I would rather take an extra day of rest than overtrain or just go through the motions and risk an injury. If I am not getting a pump, I know I am overtraining.2. Muscles grow when they are repairing themselves during a rest period that includes plenty of protein (1 gram per pound of body weight, at minimum).3. After a 2 day rest period, I will visit the gym maybe 4 times during the week. If I rest on Saturday and Sunday, I will give it my all on Monday. By that I mean I will blast, detonate and absolutely demolish a particular muscle group with 3 exercises and then leave it alone for 4-5 days.By Friday, my batteries will be discharged, and I will only do lighter weights and maybe focus on smaller muscles like forearms, calves or traps or focus on tie-ins with partial reps. That's a little more advanced for most folks starting out.4. I pyramid my sets.First set: 15 reps or more with a light to moderate weight
Second set: 10 reps with moderate weight
Third set: 8 reps with heavier weight
Fourth set: 8 reps with still heavier weight. IMPORTANT: The last rep of each set should be very hard to do.
Fifth set: 6 reps with still heavier weight that takes me to failure
Sixth set: 4 reps with additional weight that takes me to failure
Seventh set: 2 reps with added weight going for failure
Eighth set: 2 reps of negatives
Ninth set: 2 reps of negatives
Maybe include a tenth set for a negative max.After the 5th set I might chose to do static sets with ultra-heavy weight. For example, if I can bench press 225 lbs for 10 reps, I might try to do 10 small (2 inch range of motion) partial reps with 400 lbs. Or I might try to just hold for 5 seconds something like 480 lbs.5. To get lean and not lose size I use the same resistance as I do in bulking up in the final set by doing negatives to remind the muscles they can't slack off. I add cardio in the form of running up stairs or speed walking in one burst twice a week. That's what works for me to speed up my metabolism.6. Nutrition. I don't count calories but stay away from sweets, bread, pizza, lard, fatty meats, milk products, and pasta.Chicken, fish, nuts, garlic, salads, beans, certain fruits and eggs along with whey protein shakes make up my diet. I have tried intermittent fasting and drinking water with apple cider vinegar. Lemon juice with honey and cinnamon and some unsweetened cranberry juice also hits the spot.Twice monthly I will carb-up and consume a few extra yams, rice, olives, and goat cheese.
Biceps
Shoulders
Triceps
Forearms
Calves
Thighs
Trapezius
Back
Chest
Neck & Jawline
Personal Max
