TrainingAs a weightlifter, the first thing to do is get the hang of the technique involved in the required movements. Make sure to work on limberness, coordination and balance. After mastering the techniques to each of these elements, focus on developing quick, explosive strength. In order to do that, keep your number of reps low in each movement but choose weights that will really challenge you.
NutritionIncrease the intake of all macronutrients with all the meals you have, particularly proteins and carbohydrates. Depending on whether you wish to lose or gain weight, decrease or increase the amount of carbohydrates in your meals.
SupplementationWhey and creatine promote strength gains. If gaining weight proves to be a difficult task for you, you can consider using a mass gainer.
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Intense exercise causes damage to muscle tissue. A good dose of carbs and protein, creatine (if you didn't take any pre-workout) and glutamine are essential for muscle mass reconstruction and increased strength levels.Show more
More strength allows heavier and more intense trainings, which in turn exert more pressure on the joints. Protect your joints with specific supplements and compounds.Show more