Cerpin Taxt
Lifer
- Feb 23, 2005
- 11,940
- 542
- 126
Lat pulls, bent over rows, cable rows, deadlift.
If you want to learn a good routine for building mass, go register (for free) at http://www.ast-ss.com/max-ot/max-ot_intro.asp
I've been using those guidlines and supplementing my 3 meals a day with 2 meal-replacement/weight-gainer shakes, some fish oil and multivitamins, and I've put on like 15 lbs in the last 5 months. Now I'm 6'2" and 220lbs. I plan to keep bulking through holiday season, and then start a cut as a New Year's resolution.
Muscle doesn't come out of thin air. You need to gain weight to shape it into muscle. Whether you do it with a healthy diet or with weight gainers is up to you.
timosyy
Golden Member
- Dec 19, 2003
- 1,822
- 0
- 0
I'm with you man... 5'7", 120lb, BMI 18.8, 8% body fat.
Just starting to hit the gym on a regular basis (weight training was probably the most worthwhile class I took this semester), but I really need to work on the eating part. On a regular basis, I eat maybe once a day (dinner - too late for breakfast & busy through lunch). Of course, I could simply make time. Which I need to do. Arg
Just starting to hit the gym on a regular basis (weight training was probably the most worthwhile class I took this semester), but I really need to work on the eating part. On a regular basis, I eat maybe once a day (dinner - too late for breakfast & busy through lunch). Of course, I could simply make time. Which I need to do. Arg
Cerpin Taxt
Lifer
- Feb 23, 2005
- 11,940
- 542
- 126
Originally posted by: timosyy
I'm with you man... 5'7", 120lb, BMI 18.8, 8% body fat.
Just starting to hit the gym on a regular basis (weight training was probably the most worthwhile class I took this semester), but I really need to work on the eating part. On a regular basis, I eat maybe once a day (dinner - too late for breakfast & busy through lunch). Of course, I could simply make time. Which I need to do. Arg
A few things you could do, assuming you're not living in a dorm.
Breakfast: Meal-replacement shake. Something that isn't just pure protein. Need those carbs too. Take a couple fish oil pills with it. Quick and easy calories.
Lunch: Have the wherewithal to make a tuna fish sandwich ahead of time on wheat bread with a good inch of lettuce on it. I use fat-free mayo with some mustard and relish in my tuna salad. Toast the bread first, too. Bundle that with some carrot sticks, or (my personal fave) raw broccoli.
Dinner: My staple is baked chicken breast (usually marinated in teriyaki), brown rice and more broccoli. That's pretty much a set-it-and-forget-it meal if you can have the presence of mind to get your chicken breasts in some marinade an hour ahead of time.
Bedtime: drink another meal-replacement shake just before bed. Alternatively, what I prefer is a nice big bowl of fat-free cottage cheese and no-sugar-added applesauce.
Most others have covered the food aspect. EAT.
Heres the program i've been using:
http://forum.bodybuilding.com/showthread.php?t=712752
Its Mark Rippetoe's starting strength program. Big compound lifts. I was sore as hell the first week, and now I get sore just not even close to what it used to be. My squat has gone up 5-10lbs every workout. Deadlift is going up even faster, but thats also because I started at 155 and it was pretty easy. These gains will slow down eventually, but right now its pretty damn fun to go workout every day. Other than walking down the stairs from the weight lifting area of my campus recreation center.
FORM FORM FORM. Do your squats and deadlifts with as good of form as you can. Squats go at least parallel, ass-to-grass is much better. Deadlifts, keep that back straight and your shoulders pulled back and upper back tight.
Heres the program i've been using:
http://forum.bodybuilding.com/showthread.php?t=712752
Its Mark Rippetoe's starting strength program. Big compound lifts. I was sore as hell the first week, and now I get sore just not even close to what it used to be. My squat has gone up 5-10lbs every workout. Deadlift is going up even faster, but thats also because I started at 155 and it was pretty easy. These gains will slow down eventually, but right now its pretty damn fun to go workout every day. Other than walking down the stairs from the weight lifting area of my campus recreation center
.FORM FORM FORM. Do your squats and deadlifts with as good of form as you can. Squats go at least parallel, ass-to-grass is much better. Deadlifts, keep that back straight and your shoulders pulled back and upper back tight.
mjrpes3
Golden Member
- Oct 2, 2004
- 1,876
- 1
- 0
Milk... was a good idea!
http://www.ajcn.org/cgi/content/abstract/85/4/1031
Dunno how controversial the subject is.
http://www.ajcn.org/cgi/content/abstract/85/4/1031
Dunno how controversial the subject is.
Whaa? Muscle ain't gonna come out of common meat or fat except as converted into enegry first. It must be built upon from the energy as required by the excertion.
People have told to eat more, but the more obvious thing is that you don't just magically become bulky overnight. People have an unrealistic view of body building where they think you start going to the gym and busting ass and all of a sudden you start seeing the Arnold look taking shape. But the reality of it is that that kind of muscular look takes many, many years to attain and you should focus on much smaller gains. Like instead of focusing on whether you look different, focus on whether you can do xyz exercise with heavier weights than you could last week or the week before. If you focus on these kinds of gains, within months you will see the kind of changes that have been slowly occurring over time. And if you say something to the effect of "I don't have months", well, yes you do or you shouldn't even start.
And I'm going to echo BigPoppa's form statement, even if you have to start an exercise with 0 weight, learn the form properly before doing anything else. There is no shame in starting slow and doing it properly.
And I'm going to echo BigPoppa's form statement, even if you have to start an exercise with 0 weight, learn the form properly before doing anything else. There is no shame in starting slow and doing it properly.
0roo0roo
No Lifer
- Sep 21, 2002
- 64,795
- 84
- 91
3 weeks? don't even think about comparing anything until you've stuck with it for a few months atleast..
do X sets of reps of each exercise with decreasing sets once you can't do a full set. and try to increase every once in a while the max sets you can do.
muscle doesn't come from fat. body builders eat a ton for their excessive requirements and don't worry about it because they go on crash diets and dehydration leading up to the competitions. unless you are on a body builder regiem gaining fat isn't going to be good, you'll just be ruining your health with such excessive intake. you don't need shakes or any of that nonsense unless you are training all out which you probably aren't. guys who work out tend to overestimate their need for protein
drink lots of water.
don't work the same muscle groups every day, it doesn't work
do X sets of reps of each exercise with decreasing sets once you can't do a full set. and try to increase every once in a while the max sets you can do.
muscle doesn't come from fat. body builders eat a ton for their excessive requirements and don't worry about it because they go on crash diets and dehydration leading up to the competitions. unless you are on a body builder regiem gaining fat isn't going to be good, you'll just be ruining your health with such excessive intake. you don't need shakes or any of that nonsense unless you are training all out which you probably aren't. guys who work out tend to overestimate their need for protein
drink lots of water.
don't work the same muscle groups every day, it doesn't work
dug777
Lifer
- Oct 13, 2004
- 24,778
- 4
- 0
:thumbsup:
I've been going since ~March, just working away, getting the form right and slowly ramping up the weight, and I've put on about 5-6kg pretty easily (67-~73kg), but I've hit a bit of a wall recently (73 is probably a pretty comfortable 'ideal' weight for my height, 178cm (5'10 and a half i think?)).
Just need to up the food intake, but I don't enjoy eating like a pig, so I'll just take it as it goes and keep working up the weights...
Bateluer
Lifer
- Jun 23, 2001
- 27,730
- 8
- 0
You just have to be careful with what you eat, but you do need to eat in order to gain the weight. I'm not into weight lifting myself, but I do know that most people will see little muscle mass early on, though they usually see a strength improvement. It takes a lot of work and some time for those muscles to become visible, and only a few days to destroy a month of work.
I dropped weight lifting because it was incredibly boring and I didn't have the time needed for endurance running training and weight lifting.
I dropped weight lifting because it was incredibly boring and I didn't have the time needed for endurance running training and weight lifting.
will889
Golden Member
- Sep 15, 2003
- 1,463
- 5
- 81
I make it simple
Workout M W F then next week change to only Tues & Thurs then next week only one day (wednesday) then back to week 1's schedule and go through that all over again. (each workout is full body so i'm totally spent when it's done barely walking). Swim 3 miles every sat-sun-monday.
As far as eating I simply eat wall balanced meals making sure I get enough sodium, magnesium, calcium, and potassium every day (electrolytes). Also I take EAS (sometimes other brands) protein every day twice a day for a total of round 56g a day. Creatine + DHEA with grape juice 40 min before and 30 min after weight workouts.
Workout M W F then next week change to only Tues & Thurs then next week only one day (wednesday) then back to week 1's schedule and go through that all over again. (each workout is full body so i'm totally spent when it's done barely walking). Swim 3 miles every sat-sun-monday.
As far as eating I simply eat wall balanced meals making sure I get enough sodium, magnesium, calcium, and potassium every day (electrolytes). Also I take EAS (sometimes other brands) protein every day twice a day for a total of round 56g a day. Creatine + DHEA with grape juice 40 min before and 30 min after weight workouts.
I have been going through the weight/muscle gaining problem for years. I started at 6'4" 155lbs about 6 years ago. I'm now up to about 185lbs. This is not fantastic results for 6 years, but most of it has been in the last 2 years when I started to have some idea of what I'm doing. And honestly, I'm still a wuss, but I've made significant noticeable progress.
The hard part is doing this without becoming a fatass. If you've ever seen the Beefcake 5000 episode of Southpark, that's pretty much what will happen if all you do is eat.
Now, you will gain some fat in the process. It's just really hard to build muscle without also gaining some fat. Most sources of protein are going to have fat in them also. And you do need to eat protein.
The thing most people don't realize when they start on programs like this is that it takes a lot more time to build a pound of lean muscle than it does to lose a pound of fat.
It's not that hard to lose fat from changing your diet and doing some cardio. It can drop off at a rate of a pound or more a week. Whereas building muscle will take at least a month or more to build a pound. I'm talking about actual muscle, you can gain more weight than that in a month, but it won't be all muscle.
Since you're skinny like me, you want to build muscle mass. To do this do your weight training in lower reps of higher weight. Start with 10 reps, then 8 reps, then 6, then 4. To do it right, you will need someone to help you. Put on slightly more weight than you can lift full sets on your own, for the last 2 sets. Then have a friend help you slightly to get the maximum stress on your muscles. You should be pushing with everything you've got on the last 2 sets. Just remember to breathe correctly as you do it, breathe out slowly as your muscles are being stressed.
Do group muscle exercises first in your workouts. For example, do press type exercises (incline/decline/straight chest press, or leg press on your leg days, or overhead shoulder press on shoulder/arm days, or lat pulldowns/assisted pullups on back days). Then move on to exercises that focus on a specific muscle. Keep going until your arms or legs feel like they're made of rubber.
Like the other messages have said, you need more protein. Before your workout (by about an hour), have a whey protein bar or drink, then more importantly have another immediately after your workout. Drink a big glass of skim milk before going to bed. Eat tuna at least twice a week. Have an egg for breakfast 2 or 3 times a week. Have some more skim milk during your day, 2 glasses should be good. The milk gives you casein type protein which is absorbed slower throughout the day. It will give your muscles a constant slow stream of protein to help rebuild. Use the whey protein around the time you're going to be working out though, since it's absorbed faster. People say that the casein protein will slow down the absorption of the whey, so you should drink your milk away from the time you'll be working out.
The other important thing is rest. Not that you have to take days off from your workout entirely very often. You need to rest muscle groups that you've worked for 3 days. For example, if you work your chest on Monday, you can work your legs on Tuesday, and back on Wednesday, before you should even think about doing anything with your chest again. There is some overlap in muscles used on some of these, but just don't do 2 days in a row on the same muscle group.
You have to keep up with a cardio workout to prevent becoming a fatass from taking in these extra calories. I've been doing a stair machine recently. One of the escalator type stair machines. That one is good because it's similar to doing a leg press on each step. You can do that at the end of your leg workout and your legs will be completely smoked by the time you're done.
Another thing. I find it motivating to sometimes workout at a gym with tons of hot chicks. It helps remind you why you're there and it's great scenery. If they see that you're serious about working out and not just there to stare at hot chicks, then you might even meet a few.
EDIT: Don't drink any softdrinks either, even diet. The phosphoric acid bonds with calcium, bad for muscle growth.
The hard part is doing this without becoming a fatass. If you've ever seen the Beefcake 5000 episode of Southpark, that's pretty much what will happen if all you do is eat.
Now, you will gain some fat in the process. It's just really hard to build muscle without also gaining some fat. Most sources of protein are going to have fat in them also. And you do need to eat protein.
The thing most people don't realize when they start on programs like this is that it takes a lot more time to build a pound of lean muscle than it does to lose a pound of fat.
It's not that hard to lose fat from changing your diet and doing some cardio. It can drop off at a rate of a pound or more a week. Whereas building muscle will take at least a month or more to build a pound. I'm talking about actual muscle, you can gain more weight than that in a month, but it won't be all muscle.
Since you're skinny like me, you want to build muscle mass. To do this do your weight training in lower reps of higher weight. Start with 10 reps, then 8 reps, then 6, then 4. To do it right, you will need someone to help you. Put on slightly more weight than you can lift full sets on your own, for the last 2 sets. Then have a friend help you slightly to get the maximum stress on your muscles. You should be pushing with everything you've got on the last 2 sets. Just remember to breathe correctly as you do it, breathe out slowly as your muscles are being stressed.
Do group muscle exercises first in your workouts. For example, do press type exercises (incline/decline/straight chest press, or leg press on your leg days, or overhead shoulder press on shoulder/arm days, or lat pulldowns/assisted pullups on back days). Then move on to exercises that focus on a specific muscle. Keep going until your arms or legs feel like they're made of rubber.
Like the other messages have said, you need more protein. Before your workout (by about an hour), have a whey protein bar or drink, then more importantly have another immediately after your workout. Drink a big glass of skim milk before going to bed. Eat tuna at least twice a week. Have an egg for breakfast 2 or 3 times a week. Have some more skim milk during your day, 2 glasses should be good. The milk gives you casein type protein which is absorbed slower throughout the day. It will give your muscles a constant slow stream of protein to help rebuild. Use the whey protein around the time you're going to be working out though, since it's absorbed faster. People say that the casein protein will slow down the absorption of the whey, so you should drink your milk away from the time you'll be working out.
The other important thing is rest. Not that you have to take days off from your workout entirely very often. You need to rest muscle groups that you've worked for 3 days. For example, if you work your chest on Monday, you can work your legs on Tuesday, and back on Wednesday, before you should even think about doing anything with your chest again. There is some overlap in muscles used on some of these, but just don't do 2 days in a row on the same muscle group.
You have to keep up with a cardio workout to prevent becoming a fatass from taking in these extra calories. I've been doing a stair machine recently. One of the escalator type stair machines. That one is good because it's similar to doing a leg press on each step. You can do that at the end of your leg workout and your legs will be completely smoked by the time you're done.
Another thing. I find it motivating to sometimes workout at a gym with tons of hot chicks. It helps remind you why you're there and it's great scenery. If they see that you're serious about working out and not just there to stare at hot chicks, then you might even meet a few.
EDIT: Don't drink any softdrinks either, even diet. The phosphoric acid bonds with calcium, bad for muscle growth.
Originally posted by: BigPoppa
Most others have covered the food aspect. EAT.
Heres the program i've been using:
http://forum.bodybuilding.com/showthread.php?t=712752
Its Mark Rippetoe's starting strength program. Big compound lifts. I was sore as hell the first week, and now I get sore just not even close to what it used to be. My squat has gone up 5-10lbs every workout. Deadlift is going up even faster, but thats also because I started at 155 and it was pretty easy. These gains will slow down eventually, but right now its pretty damn fun to go workout every day. Other than walking down the stairs from the weight lifting area of my campus recreation center
FORM FORM FORM. Do your squats and deadlifts with as good of form as you can. Squats go at least parallel, ass-to-grass is much better. Deadlifts, keep that back straight and your shoulders pulled back and upper back tight.
:thumbsup:
A full body routine such at Rippetoe's, which concentrates on the main compound lifts, is perfect for a begineer. Too many beginners begin with typical shitty bodybuilding routines.
Also, as others have said, eat, train hard, eat some more, sleep, and eat even more. Make sure to get at least 1g of protein per pound of LBM.
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