Ns...fit club?

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well, heres the deal. im on my university's water ski team, and in order to compete at a higher level... i need to build muscle. im 160, do triathalons, run a bunch, ski a ton, but don't really lift much. ive been getting into it this summer, but don't want to spend money on a gym membership (im broke, college does that to ya kiddies, save money.) i have a bench press with weights in the backyard, and have been doing the stuff i know already, and im taking some whey protein as well.

. the areas i neeed to focus on are back, shoulders chest and arms. my core and legs are solid (skiing, duh).

i have about 3 months before competition starts. any advice on working out, supplements, etc?

and no im not a bro, jsut need some help! plus karma if you do! thanks!
 
First, i would stick to just whey protien for supplements. Make sure you take it right after you work out (its by far the best time no matter what you hear). Also eat six meals a day. After that just find a solid ruetine, and work out everyday. this site has some good stuff on ithttp://www.gain-weight-muscle-fast.com/
 
Cytogainer is the best and healthiest weight gain supplement I have taken, as long as you hit the gym and work out a lot, which will help you gain weight.
 
well if you are trying to gain weight, then working your lower body is going to help more than your upper body because the muscles are bigger, so you gain more muscle weight.
 
I've been waterskiing competitively for probably 20 years. Muscle groups that I would highly recommend you concentrating on are your biceps, shoulders, and back. (Of course legs and core, but you already mentioned those.) I don't think I really need to explain what to do to work your biceps...it's not rocket science. As for your back and shoulders - deadlifts and pullups are some of the greatest back exercises out there. Throw some bent over rows in there as well - those will also help with your rear delts (very key when it comes to waterskiing). Some other exercises to throw in there are shrugs, military presses, etc. Most importantly - FOREARMS. It doesn't matter how strong the rest of your body is if you can't hang on to the rope when shit gets rough.

Brute strength isn't everything in waterskiing - endurance is just as, if not more, important. Something to keep in mind when you are training. Good luck dude.
 
November-March I would just skateboard in novemeber every day for like 4hrs then in the winter i skiied every day for like 8hrs
 
Im actually very into fitness and eating right and just being overall healthy. My suggestion is to do alot of isometrics. It would be pointless to put a lifter build on your body when you do triathalons and stuff. Isometrics meaning Lots of pushups dips etc. i have a few cds that have certain workouts that focus on that kind of stuff ( Bas Rutten MMA workout cds they will kick your ass) and it is proven that isometrics is the best way to gain muscle and it will show.
 
Im actually very into fitness and eating right and just being overall healthy. My suggestion is to do alot of isometrics. It would be pointless to put a lifter build on your body when you do triathalons and stuff. Isometrics meaning Lots of pushups dips etc. i have a few cds that have certain workouts that focus on that kind of stuff ( Bas Rutten MMA workout cds they will kick your ass) and it is proven that isometrics is the best way to gain muscle and it will show.
 
do the bridge for a couple minutes that works your whole core, push up form but you put your fore arms on the ground instead of hands
 
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