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APD Officer
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About Heidelberg

Level 8 donor
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  1. Actually a good routine, you can always vary the types of excersises if you feel like it. But as a start, it looks pretty good.
  2. Good points are made in the video. Consistency is key, if you want to see real results. As far as pre-workout/post workout, it's really not that necessary. As long as you get your macro-nutrients that you need during the day, you will be good. I personally like to have a carb-high meal a couple hours before training, and then eat a nice high-protein meal an hour after training. Only other supplements I use are creatine and whey protein. Those i take inbetween meals, but they are not essential at all. You need to focus on a good diet, in order to actually grow. Nothing special, just put away junk food and eat protein-rich foods and carbs. As far as training, you want to focus on "compound movements" as a beginner. Those types of excercises gives you good strenght and mobility, and works on different muscles at the same time. Focus on those (barbell benchpress, deadlifts, squat, pullups/lat pulldowns, dips, overhead press), and don't focus most of your time on eccentric excersises (bicep curls, machines that hit one small specific musle). Lastly, you also want to be patient and consistent, because results take time to show. You can use my routine as inspiration if you want, but I'd reccommend you training 3-4 times a week to begin with, and then when ready for it, up it to 5-6. Monday: Upper body (5-6 reps max, 5 sets pr excersise) Tuesday: Lower body (5-6 reps max, 5 sets pr excersise) Wedsnday: Rest Thursday: Push (Chest, shoulder, triceps) (10-12 reps max, 3 sets pr excersise) Friday: Pull (back, biceps) (10-12 reps max, 3 sets pr excersise) Saturday: Legs (10-12 reps max, 3 sets pr excersise) Sunday: Rest
  3. Interacting with something, or having phone open in the midst of dying, removes the respawn/request medic buttons
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