So, I’m 17. I started training with weights in Dec 2013 with absolutely no knowlege/experiece. I got my squat from 80 to now 145lbs. I can deadlift 160lbs easily. Bench press on and off since my bench is broke. So would you say my beginner gains are gone and I need to use creatine? I am going to buy some whey soon. I am also trying to gain weight. I’m 147 right now. Trying to be 155 by mid-June. Any suggestions to add on to this. I did 5×5 training for almost 10 weeks a few months ago (got me to that heavy squat lol 😉 )
Don't be fooled by its seemingly harmless name, this quad killer can wreak absolute havoc on your thighs if done at the right time. After squats, leg presses and lunges, you can finish off your quads with this extreme stretching movement. Standing upright, slowly lower yourself toward the floor letting your pelvis and knees move forward. At the bottom of the movement, your butt should almost touch your heels. Hold the stretched position for at least five seconds, then straighten your legs, flexing your quads at the top. Repeat this stretching sequence for 10 reps.