Creatine and pre workout packets, also workout advice

[aguythatlikessmoke]

Anyways first off, I wanted to say I didn't do anabolics thought about it but went against it I did use it for a week though and quit. Stanozolol.

I mean steroids do get you strong, I saw a transformation on my friend. But it depends on how big you want to get , cause with Steroids your pushing those genetic limits to a very high place beyond your normal self. I realized I wanted to maximize my self naturally. I want to look stronger and bigger but Steroids if your already big to begin with you become Huge on them..... Also the sexual side effects, Hormonal side effects. I am young 22 years old dont want to mes with that now.

Also depending on the gym your going the equipment you use and your form etc. it has a huge effect on your gains


I was doing Squats lately and I perfected my form with Squats. I do them barefooted and push out with heels sometimes I put wood under my heels.



The exercise I have trouble with is the deadlift I am a tall person 6 foot 1 186 cm and I have long arms and a short torso. And overall whenever I do deadlift I feel them in my calves and in my lower back and my back but my legs are rarely ever sore from deadlifts. WHY??? I feel like getting the form down is difficult cause Im tall can anybody on bluelight give me some tips.

Second think is Can somebody Shed some light on Creatine???

Also these Pre workout packets I have been drinking them One was called Powered 2. I am impressed with the Pre workout packets. I mean literally those things make your energy levels and endurance really up there. I notice a difference in my muscle Too, like in squats I was completely more reps.

The Pre workout packet I am using contains the following ingredients
Folic acid, Vitamin C, Caffeine 300 mg,
Multi Creatine Blend( 5000 mg)
Creatine Monohydrate, Creatine citrate, L arginine, Beta Alanine, Acetyl L Carnitine,
Alpha Ketoglutarate Calcium,
L malic acid,
Piperine, Citrus

The preworkout packets had creatine in them. I felt an effect from Creatine like a greater push you know that feeling your squat and doing it and it feels like I had enough I had enough but then ur like dammit 3 more reps and then 2 more and it hurts bad but it feels good like all those muscles burn. GLutes, Hams and thighs

The squat is such an awesome workout literally> After I squat I do leg presses.


Anyhow Can somebody explain Pre workout packets to me? and can Somebody explain Creatine to me? Also deadlifting for tall guys.

Those preworkout packets make a huge difference in your workout at least for me like Usually I would be in the gym for an hour to hour and a half without anything . but after those packet I can stay in the gym for 2-3 hours no problem Like my Drive to workout is greater and my endurance and tolerance to weight training is higher.

When you weight train for 2-3 hours with 5-10 minutes rest inbetween exercises how good of a cardio workout is that?????. Lately its winter time Im not doing any swimming running etc. I only weight train over the winter. I think weight training and swimming is a great combination to be honest.


A few other notes I wanted to say to the Blue light community
Damn I started to incorporate weight training into my life like there is not a week in my life where I do not go to the gym at least 3-4 times.
When I weight train it feels like everything else is not bothering me Like I am only focused on the weights and the lifting, I find it relieves stress and I find it an outlet for Negative energy that builds up.
It kills cravings for Drugs, Alcohol and lets you eat normally, stimulates metabolism anabolic effect and appetite.
It alleviates Depression and tension.

Also there was studies done that weight training helps people quit smoking and helps there cravings.

Damn I think I will weight train for the rest of my life, There was video of guys that are 73 years old and weight training there bodies have a greater tone and are stronger like a guy who is 73 years old and his body looks 40.

 

[Genetic Freak]

I've had a bit to say on here regarding creatine, its half life, and whether it should be taken as a pre-workout..
Half life doesn't really mean much with creatine as it is referring to blood creatine levels post ingestion, not muscle creatine phosphate levels which have got a washout time of anything up to 4 weeks from full saturation. The idea of using creatine pre or during training is flawed, your muscles don't use creatine monohydrate as a fuel source, it uses creatine phosphate to convert ADP back to ATP, so ideally you want creatine phosphate stored in the muscle. If you don't believe you don't need to load however it will take about 3 or 4 weeks to reach the same point as a 5 day load so why waste 4 weeks of your time not getting the full benefit of creatine. And it has to be used everyday, not just 3 or 4 days a week.

As far as creatine pre-training, maybe you could use it two hours or so before - it takes about 1 hour to increase plasma levels however probably also takes an hour or so to transit through your gut, depending on fluid levels, so if you use it 15 mins pretraining you'll probably have finished working out before it gets to do anything. Research suggests the body actually absorbs creatine mono most effectively post training
"Interestingly however, exercise may provide a comparable benefit for increasing muscle TCr to using a creatine-carbohydrate supplementation strategy. Green (1996b) reported that creatine retention in the muscle was similar when exercise, prior to ingestion, was introduced, compared to creatine ingestion with simple carbohydrates."

Creatine is fine if pre-loaded for a week, not the best as a pre-workout.. Post-workout might be optimal... If pre-workouts are your thing, try a strong coffee....

 

[aguythatlikessmoke]

I've had a bit to say on here regarding creatine, its half life, and whether it should be taken as a pre-workout..
Half life doesn't really mean much with creatine as it is referring to blood creatine levels post ingestion, not muscle creatine phosphate levels which have got a washout time of anything up to 4 weeks from full saturation. The idea of using creatine pre or during training is flawed, your muscles don't use creatine monohydrate as a fuel source, it uses creatine phosphate to convert ADP back to ATP, so ideally you want creatine phosphate stored in the muscle. If you don't believe you don't need to load however it will take about 3 or 4 weeks to reach the same point as a 5 day load so why waste 4 weeks of your time not getting the full benefit of creatine. And it has to be used everyday, not just 3 or 4 days a week.

As far as creatine pre-training, maybe you could use it two hours or so before - it takes about 1 hour to increase plasma levels however probably also takes an hour or so to transit through your gut, depending on fluid levels, so if you use it 15 mins pretraining you'll probably have finished working out before it gets to do anything. Research suggests the body actually absorbs creatine mono most effectively post training
"Interestingly however, exercise may provide a comparable benefit for increasing muscle TCr to using a creatine-carbohydrate supplementation strategy. Green (1996b) reported that creatine retention in the muscle was similar when exercise, prior to ingestion, was introduced, compared to creatine ingestion with simple carbohydrates."

Creatine is fine if pre-loaded for a week, not the best as a pre-workout.. Post-workout might be optimal... If pre-workouts are your thing, try a strong coffee....

Thanks that sums it up nicely. I think I will buy myself a creatine supplement. And I will use that for a month or two daily. Do you think I will notice visual differences? Also I eat protein bars after working out too. 20g ones. But I find diet and the way you train are the most important factors. And literally since I have been working out i notice greater cravings for protein type food as eggs, bacon sausage..

 

[Neoprimitive]

You may notice some changes but it will be an increase in water retention, from the creatine. Any other change will largely be from your dedication in the gym and strictness of your diet, it helps but don't expect serious changes man.

Ditch the bacon and sausage, stick to lean proteins. Protein bars are ok, but work on keeping your diet tight, work out a goal weight, eat for that weight, and work your macros so you get the most out of your calories, dosent matter if your cutting or bulking, if you plan your macros out, and really dial in on your needs you will get to your goals. Supplements are only part of the game, the best thing you can spend your money on is quality clean foods. GF is right if you need a boost preworkout try coffee, or if your just looking for a mental focus look into nootropics. But do not become reliant on them. Hell best motivation I have is some good music. If you know diet is so important then work it, every day all day, because when you think its dialed in and you can cruise, think again diet has to be constantly adapted, you cant lift 20lbs all the time and make gains just like you cant eat the same thing and expect to keep progress. .

You should also find out what your caloric needs are for your goal weight, and then plan your macros to fit that with a +- of 100cal in either direction if your just a regular dude trying to get into shape and not trying to stroll out on stage any time soon.

My macros look some thing like this:
Bulking- 1.5g Protein per pound of goal weight / 1g Carbohydrate per pound of goal weight / 1g of Fat per 5 pounds of goal weight
Cutting -1g Protein per pound of goal weight / 1g carbohydrate per 1.5 -2 pounds of goal weight / 1g fat pr 6-7 pounds of goal weight

These are not hard and fast but they work for me, when your trying to bulk, bump your caloric needs by 500-800 calories/day above what your maintenance is. You can go as high as 1,000 extra calories but then you get into dirty bulking and frankly, I would rather bulk cleaner for longer then fast and dirty, especially if your not in competition there is no need to subject your self to the swings in weight and diet when you can set up a long term plan and work the plan. Sure the changes are gradual, but in the end they are higher quality and more achievable and keepable.

You do the opposite when cutting, drop the calories from 500-800 calories/day below your maintenance to cut. And this doesn't factor in an increase in your cardio and intensity level of your training when trying to drop. I find that if you plan a cut that is gradual in its decrease of calories, and increase of activity, you loose more fat ( desired) and keep more muscle ( also desirable). Other wise these extreme cuts and super high intensity work outs can lead to burn outs/injuries, where you stall both your mental and physical progress by burning out to fast because you tried to do every thing at once. A wall is built one stone at a time, and the ones that last the longest took the longest time to build, because every stone was agonized over by the builders. Crawl. Walk. Run. . .

Training is important, but its not the routine that need to be perfected its the form. Your routine needs to evolve as your body, and its needs do. This does not mean change the whole program every few weeks that's just fucking asinine. What it means is change the little things, the amount of time you pause between sets or reps. The angle you do your incline bench from, the progression you do your work out in, the amount of time you take to lift or drop the weight, ect ect. Little changes make a HUGE difference, and then you can shake things up, and blast a heavy day where all your reps are dropped to 4-6 or drop the weight and go for a day of all high reps 10-15 focusing on the contraction of the muscles, add in super sets, Tri-sets ect ect ect. The point being on the basics, Diet and form at your stage, and age, you really shouldn't be worried about, all the supplements, and what have you but rather building a rock solid base of form and strength.

Little FYI Stanozolol solo as your first steroid of choice, bad idea chief oral only cycles are less the useless. When and if you get to the stage where you want to try to run a cycle read the "Your First Cycle" sticky.

We have your age, and height 22 6'1'' whats your weight, Body fat % and your training history like? Also what is your diet give us an average day, and whats your training schedule like lay us the week out. Do that and we can perhaps help you a bit more.

 

[Genetic Freak]

A bit more:
What is creatine and how does it work?
Creatine is, in chemical terms, an organic acid with a nitrogen containing group (NH2) attached to it. Quite impractical definition isn’t it? In more practical terms, it is a molecule which aids cells in their energy requirements through the (re)formation of an important energy carrier: Adenosine TriPhosphate (ATP). ATP is often referred to as the “energy currency” of cells, as it provides the energy for a wide variety of biochemical reactions which take places within them.
Of particular interest for most of you reading this, is its role as an energy supplier for muscle contraction. Muscle contraction can be described by the so called “Sliding Filament Model”, as muscle contraction is in essence the sliding of filaments (thick and thin) over each other. This model is illustrated in the figure below, in which you can observe a sarcomere (the basic contractile unit of a muscle fibre) in two states, the top one being relaxed and the bottom one being contracted.

The basic contractile unit of a muscle fibre: a sarcomere.
So basically what you see are the blue and pink/reddish filaments, actin and myosin respectively. Myosin ‘lies’ in the center and actin is tightly attached to each end of the sarcomere onto the Z-disks (but absent in the center). In a relaxed state, the myosin and actin have a low degree of overlap, however, when contracted the two have a high degree of overlap. This is due to the two sliding over each other (hence the ‘Sliding Filament Model’) during contraction as a result of the myosin heads ‘walking’ over the adjecent actin filament, in essence pulling them to the center. This walking consumes energy and the energy is obtained from the hydrolysis of ATP. Each step a myosin head takes is fueled by hydrolyzing one molecule of ATP. And this is exactly why creatine is interesting.
Our muscles have a small pool of ATP, which is generated during rest so it can be utilized during action. However, this pool would rapidly ‘dry out’ if the body had no means of regenarating it quickly. When ATP is hydrolyzed energy is released, and two products remain: Adenosine DiPhosphate (ADP) and inorganic phosphate (Pi). Now, one of the ways, and in particular a quick one too, to regenerate ATP from the ADP, lies in the Creatine Phosphate (PCr) the cell contains. The PCr pool serves as a buffer, as it can donate its Pi to ADP to regenerate ATP again. Another product of the reaction is creatine. So, to wrap this specific reaction up into one formula, the Creatine Kinase (CK) reaction read as follows :
H+ + PCr + ADP ↔ Cr + ATP (of course Creatine is not required to hydrolyze ATP, but this is the reaction as catalyzed by the Creatine Kinase enzyme, maintaining equilibrium)
The bidirectional sign means the reaction is reversible: it can go both ways depending on certain conditions. Without going into much detail, the main determinant concerning the direction in which this reaction goes is the concentration of the substrates and products. Now, when ADP increases, as for example during exercise by hydrolysis of ATP, this reaction is favored into the right direction. When ATP increases again, equilibrium will eventually be reached.
The ATP to ADP ratio is, under normal conditions, very high. The ATP storage itself is quite small and therefore the muscles heavily rely on the quick regeneration of ATP from ADP (for which the catalysation by CK is perfectly adequate in doing so). The result of creatine suppletion is that it increases the total muscle creatine content, including phosphorylated creatine, resulting in a larger buffer to quickly regenerate ATP from ADP when its hydrolyzed during muscle contraction. This is the core ‘function’ on how creatine enhances performance.
In addition, it also exerts its effects by enhancing mitochondrial respiration and facilitating intracellular energy transport in which the PCr functions as an energy transporter from the mitochondria to the cytosol (Cr getting rephosphorylated in the mitochondria utilizing ATP derived from oxidative phosphorylation). Furthermore, it affects the expression of several genes, of which some are involved in skeletal muscle hypertrophy.
Measurement of the protein content of a wide variety of protein kinases in skeletal muscle after short-term Creatine Monohydrate (CrM) supplementation show, among others, upregulation of: p38 MAPK, ERK and Akt. Activation of the MAPK/ERK pathway can lead to phosphorylation of p70S6K (also one of mTORC1′s downstream effectors) which can increase gene transcription. Akt on the other hand works through the canonical PI3K/Akt/mTOR pathway, however, Akt negatively influences Raf (upstream regulator of MAPK) and drawing conclusions on available data remains difficult. Nevertheless, this could be another mode of action through which creatine positively influences protein synthesis.
Moreover, creatine induces proliferation and differentiation of satellite cells in vitro. Indeed, it has been shown in a clinical trial that creatine supplementation enhances the training-induced increase in satellite cell and myonuclei number in skeletal muscle. However, the exact biochemical mechanism through which creatine does so remains to be elucidated.
Another proposed mechanism is that of creatine being an ‘androgenic aid’, solely based on a single study showing a (testosterone indepedent) increase of dihydrotestosterone (DHT). DHT is the product of testosterone by 5α-reduction and has a higher potency in terms of androgen receptor activation. Now, this proposed mechanism of action is problematic in a multitude of ways. DHT is a 3-keto 5α-reduced steroid, and as most of these steroids, the enzyme 3α-HSD is happy to reduce the steroid on C3 resulting in a useless metabolite. One of the main sites of action of this enzyme is (don’t be shocked): skeletal muscle. So DHT gets metabolized rather quickly in the tissue where it should work according to this proposed mechanism. Now we aren’t done yet: skeletal muscle lacks significant amounts of any of the 5α-reductase isozymes. So there isn’t much conversion going on in the respective tissue to begin with. Surely the DHT diffuses from the serum to the skeletal muscle, yet these concentrations are quite low (around the 1 nmol/l mark). All in all, it is highly unlikely that this is one of the modes of action.
Finally, I would like to discuss its effects on serum myostatin, since creatine appears to decrease serum myostatin and it is currently another hot theory. For those of you who are unaware, myostatin is a protein involved in the regulation of muscle hypertrophy and hyperplasia. Now, I’m willing to go as far as to believe that this entire decrease measured in serum is solely the result of its decrease in skeletal muscle (which isn’t even a rare assumption I must admit, since its main site of synthesis is skeletal muscle). When looking at the big and bulky myostatin null mice in the original study wherein the protein was discovered (then still dubbed ‘GDF-8′) by McPherron et al. in 1997, it seems tempting to believe that any reduction in myostatin translates to gains. However, when closely examining their results and mechanism of action of the protein, I would hold back with drawing that conclusion. For starters, the myostatin null mice had NO myostatin, which makes it difficult to extrapolate the results to various concentrations. Nevertheless, this is a useful way to examine its biological function. As it seems in the myostatin null mice, its main function is the inhibition of myoblast proliferation and differentiation. Indeed the mouse also underwent significant hyperplasia. Myostatin therefore seems to put a brake on hyperplasia, as it does not occur under physiological conditions. Of course it also influences hypertrophy, but be it to a lesser extent. It mildly decreases Akt phosphorylation and some of its downstream substrates. Furthermore it upregulates a ubiquitine ligase (atrogine-1) via FoxO1, thus increasing protein breakdown. Nevertheless, when comparing the cross sectional area (CSA) increases of the mice both due to hyperplasia and hypertrophy, hyperplasia seems to take the crown. Although it would be stupid to say this mechanism of action isn’t involved in creatine’s mode of action, it is far from certain to conclude it actually is a significant mode of action.
Creatine pharmacokinetics
When creatine is orally ingested, it gets absorbed from the gastrointestinal tract. The body has creatine transporters located throughout the intestinal wall in order to achieve this (creatine can not diffuse past the cell membranes, nor is there any significant paracellular movement). In order for the body to absorb it however, the creatine must be dissolved. Indeed, when creatine absorption by solution or lozenge is compared, the area under the concentration-time curve of the latter is significantly lower. Therefore, make sure you take in creatine with ample water.
After passing the intestinal wall it hits the bloodstream going through the hepatic portal and into the circulation. From the circulation it gets absorbed by a variety of tissues, e.g. brain, muscle and even your balls. Nevertheless, more than 95% of a body stores of creatine is found in skeletal muscle tissue. The absorption into the cells is also transporter-mediated. This plasma membrane transporter has an estimated Michaelis-Menten constant (Km) of around 15 to 77 µM. So when the creatine plasma concentrations are around 15-77 µM, the transport into the cell is half of its maximal influx. This has some practical implications for ‘creatine loading’: maintaining creatine plasma concentrations well above this mark to ensure maximal creatine uptake by the muscle. This is achieved by taking roughly around 15 gr spread over three times a day.
Finally, after absorption from the gastrointestinal tract into the bloodstream and its subsequent absorption by the cells (mainly muscle cells), its clearance remains to be discussed. Since creatine requires a transporter to cross cell membranes due to its polarity, and there is no transporter emitting the substance out of the cells, it is effectively trapped within. Creatine therefore leaves the cells in the form of creatinine. The formation of creatinine from creatine is spontaneous and is NOT catalyzed by any enzym or accelerated by whatever process whatsoever. Nor does its phosphorylated state significantly affect its rate of degradation. Only pH and temperature affect its rate of degradation. Since both these factors are fairly constant within the cells, the degradation is constant. This leads to the conclusion that the amount of creatine degraded into creatinine is linearly proportional to the amount of creatine. Contrary to popular believe, this is not accelarated by lifting weights or any other activity (hence it makes no sense to only supplement it on training days). Additionally, any creatine not absorbed by the cells is cleared by the kidney (a part of it reabsorbed tho), and so is creatinine.
How should creatine be supplemented?
In essence, the ergogenic effect of creatine supplementation is due to its effect on muscle creatine stores. Hence, a supplementation schema should focus on: 1) saturating the muscle tissue with creatine as fast as possible, 2) maintaining the saturated level of creatine in the muscle tissue. As evidenced by the Km of the CRT as presented in the previous section, it probably does not take that much to saturate it. However, a single dose of creatine will not elevate the plasma concentration for the entire day, so multiple doses are required, spread throughout the day. The traditional loading schema of 15-20 gr per day, as also applied in literature, seems adequate in achieving this, spreading it out over 3-4 dosages a day. Saturation is achieved after only a couple of days, after which a maintenance dose can be used. Since literature reports an average breakdown of creatine to creatinine of approximately 2 gr per day, 2 gr per day is supposed to be enough. However, bodybuilders are bigger than the regular folks recruited in literature. Carrying around all that extra muscle mass also implies carrying around more creatine. Since the total amount of creatinine broken down per day is directly proportional to the amount of creatine in the body, bodybuilders will probably breakdown somewhat more. Additionally, of course, we are supplementing creatine and thus increasing our total creatine amount as well. Finally, creatine is dirt-cheap and most distributors supply it with a scoop of 5 gr. This leads me to the recommendation of just maintaining on 5 gr per day, instead of some more ‘difficult’ number such as 3 or 4 gr (which could be perfectly fine as well).
Now, one question remains: does timing matter? Considering there is a saturation limit, and my recommendation of the maintenance dose is on the extremely safe side of being sufficient, the answer is: no. However, there recently has been one study, conducted by Jose Antonio and Victoria Ciccone (published of course in Antonio’s JISSN), which suggests it does. Antonio and Ciccone compared the effect of supplementing 5 gr of creatine pre and post workout on strength and body composition. The outcome was statistically significant between both groups, and the winner was: post workout. Now, I would like to note that there obviously is a difference going on there. However, I wonder if the same result would be observed if both groups applied a loading phase. It might have been that the post workout group reached saturation faster than the pre workout group, and thus reaped the benefits of it earlier. Nevertheless, this makes a case for taking your creatine after your workout (if compliance does not suffer from it!). For me personally, I simply take it in the morning ( or afternoon actually, as I usually don’t wake up in the morning ) as I’m sure I won’t forget it then.
Conclusion
Now you’re aware of the biochemistry of creatine, you can reason about it. Loading phases, maintenance dosage, supplementing it on the days you’re not training, even the particular dosage you’re using: it all makes sense in the context of its biochemistry. Being my first article here on MASS, I hope you all enjoyed reading it as much as I enjoyed writing it. I would like to apologize however for the lack of references: I simply didn’t have the time to reference all of this. I might add references later when I find some time (and motivation) for it.

 

[Neoprimitive]

Will you be administering a quiz after the class GF? Good lord brother you are thorough. Though It was worth the read, even for me.

 

[aguythatlikessmoke]

I enjoyed the read on Creatine as well.

 

[aguythatlikessmoke]

It is very informative, I will probably buy myself some Creatine in the coming days and start using it.
Where do I stand??
Well I am a beginner in weight training I have been going for a few months and I change up my form and such but my stats.
Basically I am 6'1 22 years old and my body weight is 200 pounds or 90 kg. My body fat percentage< i never really calculated it to be honest. But I am not fat. If people see me I look average. I have a small belly though some puge.
I have been training my back rather hard. For example with
T bar row on that I can do 120(55 kg) pounds for say 2-3 reps
but I could T bar row 100 pounds for 10 reps

Then Lat pull down I can lat Pull down 100 pounds for 15 reps with perfect form and doing them slowly.
I can do 135 pounds which is 60 kg for 5 reps but with a more rapid movement

Low rows I can do 100 pounds 12 reps
I can do 5 pull ups and 5 chin ups.
I can squat 110 pounds( 50 kg) for 10 reps
I can squat 135 pounds which is 60 kg for 5 reps
Both of these decent form
I can leg press up to 250 pounds maybe more for some reps

I did a lot of workouts for back and my back is quite strong and I have good endurance when training my back I do the usual stuff and varieties of lat pull downs and also varieties of rear rows one which works the rear deltoid more

Also I am able to Barbell shoulder press 110 pounds for 6 reps with good form seated though
And I can 95 pound Barbell shoulder press seated for 3-4 sets of 10 reps

I can do a few sets of squats with varying weights and I squat low.

I can bench press 135 pounds 60 kg for a few reps and my max in Bench press with proper form no bouncing or anything is 85 kg 190 pounds.
These are most of the lifts I have been doing
I have trained my back quite hard and I trained my Shoulders hard with seated presses I do bench presses and I do squats.
I also throw in some bicep curls

 

[aguythatlikessmoke]

I go to the gym 3-4 times a week and I do the work outs as described above and I slowly increased the weight. I noticed I got stronger and my endurance is better.
My diet I am not sticking to anything really. I would not say I eat unhealthy but I cant say I am a health freak or I eat perfectly healthy.

Lately I eat Home made apple sauce made from apples in a garden , Peanut butter, Bacon, Cheese, Sausage, Chicken, Fish at least once a week, Protein bars builder bars the cliff variety,Cereals Full grain but it does have a bit of sugar in it,
I drink a lot of milk( Healthier varieties ) , Drink a lot of water, like to have juice and coca cola too. When I train I can easily drink 2-3 liters of water which is 3/4 of a gallon.

Occasionally I eat Mc donalds

I also eat Bananas, Oranges, Apples, Have some Hersheys dark special chocolate here and there

 

[aguythatlikessmoke]

Mcdonalds like once every 10 days... Not a real big fan, and I am a drinker especially over the weekends. Lately been drinking 3 times a week yet still managed time to work out.
Cause I work out the days I dont drink.Im a Uni student.

 

[Neoprimitive]

If you are interested in bodybuilding or even in just some serious strength training you need to set up a better program. Settle on how you want to split the week up. 3x/4x/5x/6x a week type deal. If your serious you need to dial the diet in better, supplements are great but you will do better spending the money at your stages on quality food. The drinking your going to have to curb a bit, I know what its like to being in UNI. Like Google a basic work out splits . Where you are focusing on the basic exercises for each group. The list below is a list of the basic things you need to be hitting, work on these fro 90 days until you get a nice rhythm down then you can begin to see what is working for you, and where you need to add to your training. Every one keep in mind this is like a dead simple list its not even a program, so don't go and ramble about how this is a bunch of random nonsense, because all it is is a list of the basics for each group.

Basic Back Exercises:
Pull -Ups, and if you cant do them pull downs until you can pull up
Deadlifts
Rows ( Seated, Bent Over )
You can also do things like hip/and full back bridges, not only will they help with flexability they will help with strength.

Shoulders
Shrugs
Later Shoulder Raises/ Front raises ( with dumbbell)
Shoulder Press ( bar or dumb bells)
Upright Rows
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~> Dips work chest, shoulders and Tris
Chest
Bench ( Flat, Incline, decline) with a bar or with dumb bells
Flys
Push Ups

Arms Biceps Triceps
Bi's
Standing bar/dumbbell curl
Hammer Curls
Preacher Curls

Tris
Pushdown
Skull Crushers
Extensions
Dumbbell Overhead Extension

Legs
Squats
Press
Extensions
Curls and or lying leg curls
Calf Presses
Side leg raises


This should give you an idea of, the basics and what you need to really look at, and master or at least get very comfortable with before you start fidgeting around with more complex or variations of the ones listed. Your other issues is Diet: like I said above figure out your macros, and a goal fro the next year, then break the year down into 6 month blocks then 3 month blocks then 1 month blocks then 2 week blocks. This way you can set small goals, that are reachable, but that add up to a larger goal. And you can set your work around your Class/study time. How I did it in college, though ROTC made some training mandatory. But The more you learn to manage your time, the better you will get at school and building your body up. You dotn have to train to be a bodybuilder ( unless you want to) but training your body for just general all around fitness will help with hell 90% of life from women, to believe it or not mental functions like better and enhanced cognitive abilities.

A note here do not focus on the poundage but rather the form. The better your form the better the quality of the muscle you will be growing. If I was you I would try to focus on 1- diet 2- rest, cut the late nights back, unless your studying thats what your there for any way lol. 3 form- yes big weights are great but I can tell you 6-8 reps at less weight but with better form is going to give you more bang then double the weight at 3 reps thats just rubbish. If you want to hit a heavy day great shoot fro 4 reps, clean solid no flopping around like a spastic giraffe. Form is every thing man, it is going to give you the size, and the shape. If you want to go a little heavier and less strict try dumbbell they force you to recruit more secondary muscles. Like benching with dumbells you will hit more of the delt, lats ect ect. But going fro a range of 2-3 reps not worth it at your stage, latter down the line when your prepping fro a power lifting contest yeah great but when your just starting out keep your range in the 8-12 or if going heavier 4-6, and shoot for 1-2 warm up sets with 2-3 sets with your weight, never dive right into 90% of your max weight, thats just gonna result in a torn what ever your working.Beginners I advise working out at least 4 days a week, you divide the body easily and it gives you either Friday off or Monday morning off if your going to drink all week end your gonna need Monday morning off. Though I prefer a 5 day split, gives you Back/shoulders/legs/Chest/Arms and then Saturday for an active recovery day, like a walk in a park, and I train abs a little at least every day, but for beginners shoot from Mon/wed/fri. I am just going to say this out right, you have been lifting for a few months and you say you have perfect form, I have been lifting since I was 13, seriously lifting, and while my form is good, its never perfect, and it never will be. When you think it is perfect time to reevaluate your form. You will be altering your form as injuries appear over time and they will, whether from the gym or life they happen. Your weight you are puttign up is not bad. but its nothing crazy especially for your height/weight mate. But Like I said dotn worry about weight. not yet worry about form. But above all your going to need to focus on diet.

Drinking water is good 3/4 a gallon is not bad man, aim fro a gallon a day. Sounds counter intuitive but, when your drinking enough water you retain less of it.Alcohol,is gonna lead to more empty calories, not that a pint is a bad thing but 3 yeah because then the food shows up after a few beers, and late nights that should be spent resting and studying. But a relaxing night out is needed from time to time, so dotn be overly strict there either,. though once you decided to try a cycle, drinking on cycle is a no go. Drinking+AAS = fucked up liver issues, and just wasting your cash and hard time.

So yeah, if you have more specific questions or you think I missed some thing, fire the question back by all means mate. I dotn mean to sound Like an ass, or what have you I am just giving you honest advice that I think will serve you well.
~Neo