# Pittspeed Fitness & Nutrition thread update: **URL:** https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728 **Category:** PittSpeed Off Topic **Created:** [March 2, 2006, 10:40pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728 "2006-03-02T22:40:41Z") **Posts on this page:** 1 **Showing post:** 458
### Author: ![TwoFortySX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/twofortysx/32/6014_2.png) [@TwoFortySX](https://forums.speedlife.net/u/TwoFortySX) #### Post date: [August 30, 2006, 9:40am UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/458 "2006-08-30T09:40:22Z")
> [@Vista and HalfLife 1](https://forums.speedlife.net/t/vista-and-halflife-1/24012/4): > > genetics have a lot do with it. and your gameplan is almost there. but for getting size, no matter your metabolism, hypertrophy levels, or endurance, it is best to stick in the 4-6 rep range at first. and do only one muscle per day. splits are great, but by the time you hit the 2nd muscle, your already running low on atp, and starting to build up on lactic acid. its just like working on a car, there a lot of ways to it. but that is the best step in gaining mass. you said you were a lean 200 lbs, and 6’1, so im assuming you could put on a few lbs. of fat without anyone noticing. i would cut down your cardio a little also, if you do any at all. no more then 3 days per week for a while. if you start to balloon up, then do it. im done being petty about this. so instead of arguing im going to comment and add a few pointers. i think these people will benefit much more with both of us working together instead of against each other. you need to rememeber a proper warm up before going into a HEAVY 4 x 4-6 exercise. i usually jump rope for about 10 minutes before my workout and then with the first compound movement do a lighter weight for as many reps as i feel i need. --- _[View the full topic](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728)._