Im a new member in need of help!

[airman matt]

Hey guys, my names matt. Just joined the air force here recently. Im starting my senior year of high school, and just got a membership to the local 24/7 fitness. Ive worked out alot in the past but ive slacked off the past year when i got kicked off the football team for stupid reasons. When i left, i was benching 200 squatting 365 three rep, and power cleaning 195. What can you guys recommend to get up to this again? And get bigger and more defined. I guess im asking for a workout?

[Bouncer]

Eat and train bro. no real secret.

train 4-5 days a week a body part or 2 per day and make sure you are consistent.

you obviously know basic workouts as you have done it before.

[airman matt]

What are some good bicep work outs, ive never really gotten bigger. When i was playing football we always did a bicep workout before we lifted because our coach said it would make out blood flow better but i never got bigger

[Bouncer]

What are some good bicep work outs, ive never really gotten bigger. When i was playing football we always did a bicep workout before we lifted because our coach said it would make out blood flow better but i never got bigger

DB curls, barbell curls, preacher curls etc..

use a weight you can control with good form for 10-12 reps. do 3-4 sets per exercise.

[inkslinger]

Also remember that you need to consume between a gram or 2 of protein per body weight, if you weight 150 then about 300g protein, obviously this doesn't need to be exact but its a solid base for everyone. Do not over train... And make sure you get adequate rest so your body can heal.