Help me with my eating/exercising

Rig

Rig

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I know there have been a couple of these before, but I was hoping a few of you could help me out. I'm trying to build a little more muscle...well, mostly, I just don't want to gain any weight. Currently, I'm 6' 185-190 pounds. I'd say I'm on the skinny side, but I have a lot of muscle, if you can understand that. Anyway, I have time to lift/run 3-5 times a week. Mostly, I'd like help with the following:

What would you recommend as good, healthy meals? (And note, I have to eat dorm food everday. I'd just like suggestions for what I should/shouldn't be eating.)

What's the best exercise(s) to target my arms? (Specifically, from my wrist to my bicep. My biceps aren't bad, but I have small wrists.)

What's the best exercise(s) to target the "love handles"? (That's my biggest trouble spot, though it's still not too bad...)

What would you recommend in the form of "GNC" related merchandise? (We have a GNC in the mall. Is there anything in their store that would be good and actually work?)

Thanks in advance for any help you give me. I've seen a lot of you very learned on this particular subject.

Also, it should be noted that I usually eat only two meals a day; a lunch around 1 and a dinner around 6:15-6:30. Should I change that routine as well?
 
Homer: [holds Lisa's suitcase] Somebody's travelling light.
Lisa: Meh. Maybe you're just getting stronger.
Homer: Well, I have been eating more.
 
[quote name='iheartmetal']bump, this deserved something better than my half ass response[/QUOTE]

He IS asking for muscle building advice on a video game forum.

Now if you have a problem with a graphics card - then I'm sure we can find an expert ;) ;)
 
Take a look at the dorm salad bar and see if spinach leaves are available, if so try to include a spinach salad with a meal everyday since it's probably one of the most nutritional things you'll find. Pasta dishes are also good because they are typically cheaper and can cover most of the food groups.

And try to toss in something for breakfast even if it's only a breakfast bar, eating more frequently can reduce overeating due to hunger.
 
[quote name='zionoverfire']Take a look at the dorm salad bar and see if spinach leaves are available, if so try to include a spinach salad with a meal everyday since it's probably one of the most nutritional things you'll find. Pasta dishes are also good because they are typically cheaper and can cover most of the food groups.

And try to toss in something for breakfast even if it's only a breakfast bar, eating more frequently can reduce overeating due to hunger.[/QUOTE]

That's great advice. Especially the breakfast bit. You need a little something in the morning so your body has energy to start the day. If you eat something and then exercise in the morning, that's even better.
 
Well, everything I've ever read for love handles says to drink more water.

Forearms: Try out different weights, and lift with your wrist. It'll build forearm strength.

I'm afraid that's all I know.
 
[quote name='Rig']
What would you recommend as good, healthy meals? (And note, I have to eat dorm food everday. I'd just like suggestions for what I should/shouldn't be eating.)
[/quote]

I've read and heard that your routine should be carbs-proteins-fats 40-30-30, though there are other spins on that (USDA: 50-15-35, and some nutrition specialists saying 50-35-15). Clearly cut out the crap (not too much fried stuff, easy on the sweets) and if you want to lose weight, you have to burn more calories than you intake.

What's the best exercise(s) to target my arms? (Specifically, from my wrist to my bicep. My biceps aren't bad, but I have small wrists.)
Click to expand...

Reverse curls are good. Hold a barbell as you would if you were doing regular curls, but hold the bar palms down. Curl as you normally do. Use less weight than you'd normally use for curls as you won't be ablet o do as much. There are other exercises you can do, too, depending on what your gym has. Some gyms have the rod with a rope attached to it on one end and a weight attached at the other end. You unroll the weight using your hands, then roll it back up. Also, try this one: put your wrists next to each other flat on the edge of a flat bench with your hands hanging off the end, palms up. Hold a bar in your hands and do wrist curls like that. You can do the same thing one arm at a time with dumbells.

What's the best exercise(s) to target the "love handles"? (That's my biggest trouble spot, though it's still not too bad...)
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Run. "Targeting", from everything that I've heard, is a myth. If you want to get rid of excess weight, regardless of where it is, you'll have to burn more calories than you intake.

What would you recommend in the form of "GNC" related merchandise? (We have a GNC in the mall. Is there anything in their store that would be good and actually work?)
Click to expand...

I used to eat this strawberry shake stuff but I can't remember who made it. I made it with milk, not water, so it didn't taste too crappy.

Also, it should be noted that I usually eat only two meals a day; a lunch around 1 and a dinner around 6:15-6:30. Should I change that routine as well?
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Bad, bad, bad Rig! I read all the time about how people eat a bunch of small meals throughout the day rather than 3 big ones. Only eating twice a day probably leads to being really, really hungry and then overeating.

As far as when to eat, I always enjoy eating a protein-heavy meal before lifting, but that's just me. Days I've felt my strongest were when I ate a large portion of chicken a little bit before a workout (usually 45 minutes to an hour or so). Sometimes it's a turkey sandwich, but always protein. Post-workout I've read that you should eat something with a 4-1 carb to protein ratio.

Go to the store and pick up a copy of Men's Health. Lots and lots of good information in there.

Good luck! Hope that helps.
 
You want to work out as many times as you can every week; working out six days a week for half an hour is better than working out three days a week for an hour for a number of reasons. It'll increase your metabolism more often throughout the week, and you'll be able to do higher-intensity workouts before you burn out. Plus, exercise is naturally an appetite suppresant, so working out even a few minutes a day really adds up in the long run.

Running will be very important to your regimen if you don't plan to do any other form of cardio. For me, running really helps after workouts, but I've seen people do it both ways. Make sure you're not running on an empty stomache, and you don't want to run on a full one either; an hour to an hour and a half after eating is optimal. And eat smaller, more frequent meals as others have stated before.

As for supplements, GNC is a bad place to shop IMO. You want a protein supplement; most people use whey, but you only want to use whey if you could ingest it no more than an hour after workout because it breaks down immediately. If your schedule doesn't permit that, you might want to look at other forms of protein, like soy, which breaks down an hour or two after ingestion. Try not to shop at GNC because their prices are really high, other than their house brand. But I still wouldn't buy their house brand (Pro Performance) because it has the highest sodium and cholesterol levels I've ever seen. A good brand is Optimum Nutrition's 100% Whey, which you can get dirt cheap at allstarhealth.com with free shipping.
 
I agree that GNC is a bad place to shop, especially for a CAG. Check around the web (www.discountanabolics.com is good) or ebay for what you want. If you're trying to cut fat and gain muscle, try to eat a lot of protein 1 gram of protein has less calories then carbs or fats. As earlier suggest, RUN RUN RUN... eat before you do (something with sugers cuz they break down quickly) or you'll get diminishing returns from your lifting. As for your wrists/biceps i would recommend doing straight bar curls. Just get a long bar, add some weight if you need to, and curl it. Feels awkard at first, but is a good lift. Good luck with your program.
 
I'm basically repeating what others have said but here goes anyhow.

For your wrists/forearms look into working some reverse curls and wrist cruls into your routine.

For the ol' love handles cardio exercises (try swimming too if your school has a free public pool) like others said is very important, you may also want to include some exercises that focus on working your obliques if you don't already do them. Hip rollers, side bends (you can add some weights here), and twisting crunches/sit-ups are good exercises for the obliques. Note that if you do alot of work for your obliques and abs though its also good to use some exercises that will focus on you lower back as well.

To be honest I never tried nor will I ever probably recommend supplements besides maybe a daily vitamin (then again I never worked out very hardcore before). They are expensive and aren't all that necessary if you are eating the right things, however having gone to college I remeber that being a very difficult task especially on campus. As far as eating goes it's hard to say without knowing what they serve at your dorms. The sald bar was a great suggestion if they do have one. Also like the others said, start eating breakfast. It really is important and even more so because you are working out.
 
[quote name='Rig']I know there have been a couple of these before, but I was hoping a few of you could help me out. I'm trying to build a little more muscle...well, mostly, I just don't want to gain any weight. Currently, I'm 6' 185-190 pounds. I'd say I'm on the skinny side, but I have a lot of muscle, if you can understand that. Anyway, I have time to lift/run 3-5 times a week. Mostly, I'd like help with the following:

What would you recommend as good, healthy meals? (And note, I have to eat dorm food everday. I'd just like suggestions for what I should/shouldn't be eating.)


What's the best exercise(s) to target my arms? (Specifically, from my wrist to my bicep. My biceps aren't bad, but I have small wrists.)

What's the best exercise(s) to target the "love handles"? (That's my biggest trouble spot, though it's still not too bad...)

What would you recommend in the form of "GNC" related merchandise? (We have a GNC in the mall. Is there anything in their store that would be good and actually work?)

Also, it should be noted that I usually eat only two meals a day; a lunch around 1 and a dinner around 6:15-6:30. Should I change that routine as well?[/QUOTE]

Here's a list of the good foods that you can eat.

Proteins

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white-high GI be careful), jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Barley
Lentils

Fibrous carbs

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

Other Produce & Fruits
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini

Fruit :bananas, apples, grapefruit,oranges, peaches, strawberries, blueberries, raspberries
Lemons or Limes

Healthy Fats

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil
Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

I would recommend you get a wrist roller for your forearms.

Well you can't spot reduce fat on your body, but by doing cardio for at least 30 mins a day or every other day, you will burn fat but it will first come off your legs, arms, face, and most likely the last place is the stomach area.

Just stick with a multivitamin and a 100% whey protein shake. After your done working out take the protein shake immediately.

Try to eat every 3 hours, and aim for at least 5meals a day( 6 would be better though). It will help speed up your metabolism.
Here's a sample of an eatting plan.

Meal 1 6:00am Breakfast – Oatmeal,Egg Whites, Milk , Juice( 100% juice) ,Water (If possible take Multi Vitamin Pill, Calcium Pill, Flax Oil Pill)

Meal 2 9:00am 1 Tuna Sandwich, Salad (no dressing), Apple, Water

Meal 3 12:00pm Lunch – Chicken Sandwich, vegetables, orange, Water

Meal 4 3:00 pm - Peanut Butter Sandwich, Milk, Water

Meal 5 6:00pm Dinner – Salmon with brown rice, broccoli, Water
 
[quote name='Rig']I know there have been a couple of these before, but I was hoping a few of you could help me out. I'm trying to build a little more muscle...well, mostly, I just don't want to gain any weight. Currently, I'm 6' 185-190 pounds. I'd say I'm on the skinny side, but I have a lot of muscle, if you can understand that. Anyway, I have time to lift/run 3-5 times a week. Mostly, I'd like help with the following:[/QUOTE]
You're going to have to gain weight to get larger. There's no getting around it, except for losing muscle and gaining fat.

[quote name='Rig'] What would you recommend as good, healthy meals? (And note, I have to eat dorm food everday. I'd just like suggestions for what I should/shouldn't be eating.)[/QUOTE]
it all depends on your goals. If you want to trim down, stick to vegetables and stay away from fat. If you want to bulk up, look for foods with more protein (beans, meats, nuts or dietary supplements).

[quote name='Rig'] What's the best exercise(s) to target my arms? (Specifically, from my wrist to my bicep. My biceps aren't bad, but I have small wrists.)[/QUOTE]
Keep in mind that wrists are not muscles, and your wrists aren't going to really get larger are smaller unless you gain or lose fat. That being said, to work the forearm, just grasp dumbells of the same weight (I prefer using a dumbell to a barbell because I know that both arm is doing the same work instead of both arms working on the same object and possibly helping each other) in each hand. Rest your hands on your butt and proceed to lift the dumbells with your wrists, so it should just be your hands moving. You'll want to do the same thing, but rotate your hands so that your palm is facing forward, rather than backwards. This will work the muscle right below the elbow joint.

[quote name='Rig'] What's the best exercise(s) to target the "love handles"? (That's my biggest trouble spot, though it's still not too bad...)[/QUOTE]
Spot training doesn't work. The only way to get rid of love handles is to lose fat.

[quote name='Rig'] What would you recommend in the form of "GNC" related merchandise? (We have a GNC in the mall. Is there anything in their store that would be good and actually work?) [/QUOTE]
The only supplement you should EVER need is a protein supplement. Otherwise, everything in there is overpriced "energy" crap and stuff that will bulk you up and make you go through withdrawal (creatine, I'm looking at you).

[quote name='Rig'] Also, it should be noted that I usually eat only two meals a day; a lunch around 1 and a dinner around 6:15-6:30. Should I change that routine as well?[/QUOTE]
I have an even more screwed up lunch/dinner schedule on average. I doubt it will matter much. Just make sure you wait at least an hour before working out to give your body time to digest the food and make it into energy. 2 hours if you ate a lot. The last thing you need to do is to start working and feel food coming up.

Eating more will NOT speed up your metabolism. Eating less will certainly slow it down, but only in cases of Bolemia and Anorexia where you're starving yourself will you start to see a super slow metabolism. Of course, that's to try and stave off death when a body has a limited amount of food. Purely a defense mechanism. YOu aren't going to find yourself with a super dynamic metabolism when you eat more frequently. However, you will find a sped up metabolism when you work out more. I can't remember if cardio or weight lifting speeds it up more.
 
The many small meals definitely helps with your metabolism. From what I've read, in layman's terms, eating small meals at more frequent intervals tells your body you like it and there's no problem with getting food when it's hungry. I guess that when you eat large meals infrequently, your body begins to worry about "when will the next meal be and how can I prepare for the future?" meaning that it starts to store more of your calories (as fat) for your future needs... made sense to me. :)
 
Listen to what khamui said food wise...hes got a good clean bulking diet there. Definitly eat 5 or 6 meals a day, the more the better. I try to eat every 3 hours. Get some protein, its cheapest if you get it online ( i recommend optimum nutrition protein..can be gotten cheap off vitaminshoppe using coupons from fatwallet). I could tell you alot more..but If you really wanna learn you will go read and research it yourself. Best workout/bodybuilding site on the net is www.abcbodybuilding.com ...Read the site and listen to what they say, 1 year from now you wont regret it.
 
[quote name='s1eepinglionhart']The many small meals definitely helps with your metabolism. From what I've read, in layman's terms, eating small meals at more frequent intervals tells your body you like it and there's no problem with getting food when it's hungry. I guess that when you eat large meals infrequently, your body begins to worry about "when will the next meal be and how can I prepare for the future?" meaning that it starts to store more of your calories (as fat) for your future needs... made sense to me. :)[/QUOTE]

I'd like to see scientific evidence to back this up. As far as I can tell, your body will enter an energy saving mode when you're inactive. However, I doubt it's going to rouse itself out of this energy saving mode just becaues it has something new to digest.
 
Pull ups are the best. My job requires me to be able to alot becuase--------. Do them over hand spread apart and that will exercise your wrist and bicep as well as your pecs,lats, and (I think) your abs. DO NOT USE ASSISTANCE. You will get better at them as you go. Eat like you nomally would (cut those twinkies though) and have a protein shake or bar everyday or two. Also running or biking or even swiming will get rid of fat AND exercise your body. I think you said something about running so thats good.
 
[quote name='bushwaccer']Pull ups are the best. My job requires me to able to alot becuase--------. Do them over hand spread apart and that will exercise your wrist and bicep as well as your pecs,lats, and (I think) your abs. DO NOT USE ASSISTANCE. You will get better at them as you go. Eat like you nomally would (cut those twinkies though) and have a protein shake or bar everyday or two. Also running or biking or even swiming will get rid of fat AND exercise your body. I think you said something about running so thats good.[/QUOTE]

Neither pullups nor chinups will not work your abs. However, holding on to a bar and lifting your legs up will work your abs and are really good. However, I prefer laying on my back, grabbing on to something next to my head and lifting my legs as far as I can get them.

Major difference between pull ups and chin ups are that pull ups have the back of your hands facing back and chin ups have the back of your hands facing forward.

Pullups with your arms at sholder length will work your triceps, shoulders and muscles in your back around your shoulder blades. Pullups with your arms far apart will work your shoulders and upper back. It will work your triceps a little, but not as much as having your arms closer together.

Chinups with arms at shoulder length will work your biceps and chest (maybe your traps, but I can't remember). Working your arms right next to each other will work biceps, traps and shoulders, I think.

Assistance is not a bad thing. If you need assistance at first to get used to the motion and to work the muscles at first, that's no problem. I like those machines that have a place to set your knees on and there's a weight that you adjust to offset your body weight. Going right into pull ups and chin ups without some sort of assistance is like bench pressing 155 lbs without ever having worked up to it. You just won't get anything out of it and it will take a long time before you ever will get anything out of it. The basic rule of weight lifting is start light and work up to heavy. You don't hurt yourself, you can work on form before you work on weight and you build your muscle evenly instead of having some lumpy weird muscle.
 
Stay away from GNC. GNC stands for "Gettin' N00bs Cash". Don't buy any Muscle Tech products either, they are the biggest scammers in the industry. If you use whey get it at Costco. 6lbs for $20, it comes in a bag. I buy my supplements from dpsnutrition.com. They have great service and prices but shipping is kind of high for the west coast.
 
Pick up an issue of Men's Fitness. It has some very good articles and advice that can really help you with your goals. Cheaper than getting a personal trainer and helps you learn to examine yourself better. If you find it helpful, subscribe to it. Every month they have different tips and excersizes to experiment with. It keeps your work outs more refreshing and fun when every month you get some new ideas to include in your routine. Theres always some great food advice in there too, including recipes and the best things from fast food menus.
 
[quote name='capitalist_mao']Neither pullups nor chinups will not work your abs. However, holding on to a bar and lifting your legs up will work your abs and are really good. However, I prefer laying on my back, grabbing on to something next to my head and lifting my legs as far as I can get them.

Major difference between pull ups and chin ups are that pull ups have the back of your hands facing back and chin ups have the back of your hands facing forward.

Pullups with your arms at sholder length will work your triceps, shoulders and muscles in your back around your shoulder blades. Pullups with your arms far apart will work your shoulders and upper back. It will work your triceps a little, but not as much as having your arms closer together.

Chinups with arms at shoulder length will work your biceps and chest (maybe your traps, but I can't remember). Working your arms right next to each other will work biceps, traps and shoulders, I think.

Assistance is not a bad thing. If you need assistance at first to get used to the motion and to work the muscles at first, that's no problem. I like those machines that have a place to set your knees on and there's a weight that you adjust to offset your body weight. Going right into pull ups and chin ups without some sort of assistance is like bench pressing 155 lbs without ever having worked up to it. You just won't get anything out of it and it will take a long time before you ever will get anything out of it. The basic rule of weight lifting is start light and work up to heavy. You don't hurt yourself, you can work on form before you work on weight and you build your muscle evenly instead of having some lumpy weird muscle.[/QUOTE]
Assistance is terrible dont use it. You get better if keep trying your best everytime.
All it does is tells you that cant do it and you will have to help everytime you jump a wall. Even you cant do one KEEP TRYING. Trust me I can do like 40 becuase I practiced everyday. Also things that envolve lifting weights will make you slow. Not like a push up or a pull up, squat,etc......
 
[quote name='bushwaccer']Assistance is terrible dont use it. You get better if keep trying your best everytime.
All it does is tells you that cant do it and you will have to help everytime you jump a wall. Even you cant do one KEEP TRYING. Trust me I can do like 40 becuase I practiced everyday. Also things that envolve lifting weights will make you slow. Not like a push up or a pull up, squat,etc......[/QUOTE]

This thread is starting to show how polarized exercise discussions can become. Did you know that doing incline presses don't work your "upper pecs" or that declines presses don't work your "lower pecs"? I know you've been told that they do, but the truth is that the pectoralis is ONE muscle, thus it isn't possible to work only one part of it. Different exercises stimulate muscles different ways (declines stimulate the pecs differently than inclines, for example) but you will never "work" one region of a muscle more than another.

I bring this up because even though you have published data from engineers and physiologists backing up this point, people will still argue against it. When it comes to exercise, do what's right for you. If you want to arch your back while doing chest exercises, go ahead, but don't complain to me when you throw out your back.

That said, assistance allows you to work more than you normally would, so I say go for it. Do what you can on your own, and add assistance if needed. Getting a spot doesn't tell your muscles to work any less - it allows them to work just a little bit more.
 
as yeah-yeah pointed out, almost everyone you talk to will tell you something different about working out. 95% of people who work out have no idea what they are doing ,yet they think they do. Find someone you trust and go to the gym with them..but be careful, some of my best friends go to the gym but have no idea wtf they are doing and take all these bs supplements. Just go to the gym, over time you will realized to do this or that, and eventually you will no longer be a gym n00b.
 
[quote name='bushwaccer']Assistance is terrible dont use it. You get better if keep trying your best everytime.
All it does is tells you that cant do it and you will have to help everytime you jump a wall. Even you cant do one KEEP TRYING. Trust me I can do like 40 becuase I practiced everyday. Also things that envolve lifting weights will make you slow. Not like a push up or a pull up, squat,etc......[/QUOTE]

How long did it take you to get up to 40 pullups? With assistance, it took me less than a semester to get over 50.

Assistance can be broken down this way. When you go to lifting dumbells, you aren't going to immediately grab the 35s, right? You're going to start low and work your way up. This is all assistance is. Just trying to do a pull up is like trying to start working out with weights that are just too heavy. You don't get anything out of it, since all you're doing is straining (straining doesn't work your muscle) and you have the possibility of hurting yourself.

As for weights "making you slow", I Have no clue where that comes from. Slow at what?
 
Ya..i agree, Assistance is a valuable tool for building muscle..it allows you to go far beyond failure, and you are the only person Ive ever heard saying that assistance is terrible. I bet 90% or more of the people in this world cant do 1 pullup, so what are they supposed to do? Try to go 1/2 an inch and eventually they will be able to do 1? They have to start somewhere...Also, as for weights making you slow, I say your credibility in this thread is totally gone, and I hope the OP or no one else takes any of your advice.
 
[quote name='Rig']
What's the best exercise(s) to target my arms? (Specifically, from my wrist to my bicep. My biceps aren't bad, but I have small wrists.)
[/QUOTE]

Since they haven't been mentioned, I'll throw these out there: Zottman curls. The can be done with most bicep exercise as long as you're using dumbells. This difference is that at the top of the motion, turn your wrists so your palms are facing away from you and lower the weight. This modification works both the bicep and the forearm and helped George Zottman have monster forearms (16 1/2 inches!).

http://www.99shadesofgrey.com/fitness/2005/04/08/zottman_curl.php

I like to do these during incline curls.
 
Here's a really good deal on Men's Fitness:

10 issues for $1.50 with coupon code MPS90P at magazineforce.com: http://www.magazineforce.com/magazine/1607/

I can't tell you if it's a reliable site or not since the only feedback I can find for it is at fatwallet, where three people said it was good. If anyone's interested in any other mags, lemme know and I'll be sure to find them.
 
[quote name='capitalist_mao']How long did it take you to get up to 40 pullups? With assistance, it took me less than a semester to get over 50.

Assistance can be broken down this way. When you go to lifting dumbells, you aren't going to immediately grab the 35s, right? You're going to start low and work your way up. This is all assistance is. Just trying to do a pull up is like trying to start working out with weights that are just too heavy. You don't get anything out of it, since all you're doing is straining (straining doesn't work your muscle) and you have the possibility of hurting yourself.

As for weights "making you slow", I Have no clue where that comes from. Slow at what?[/QUOTE]
Sorry I was thinking what Ive learned from my job. I am required to do things that would help me be very strong but REALLY fast at the same time. You are right. Assistance does make it so that you can lift more, but when you excede what your body can hold you go really slow like running. I cant really explain it all to you nor convince you. Or exactly explain to you.....
*Edit* It took me about a mounth to get to 40
 
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