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Old 24-04-2014, 10:44 AM   #11
Chipster_wes
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Join Date: Apr 2014
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Mass meaning big and ripped. Decided on lifting mainly to discipline and strength also definitely to look good! not for any competition etc.

Mind explaning more on overload? meaning ?

thanks buddy
Are you aesthetically-defined at the moment? A picture of yourself would help.

To be big - hypertrophy training. Use weights that let you hit 12-15 reps, 4-5 sets.
To be ripped - you need to lose excess body fat. Contrary to popular belief, fats do not turn into muscle and muscle do not turn into fat. Purely lifting will not allow you to be ripped. HIIT (circuit-lifting) coupled with a caloric deficit will help you burn fats(fast) to achieve an aesthetically-pleasing look.

What I mean by overloading is say for example you bench 20kg a side this week. For the next week, you should progress to say 22.5-25kg per side. That is overload. It will shock your muscles and grow them. Of course there will be a point where you hit your max and plateau, but for somebody who just started, it's time to break those PRs every week dude.

All the best!
Chipster_wes
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