My gaining weight while looking good log
- 06-25-2007, 04:10 PM
I believe I posted this before and you said the same thing Pump ....lol. I hear you but for someone getting started "different regimes work" doesn't get them going
I will update my little suggestion list with your input and make it even better than this....that way I won't have to reply to your post everytime I post this
- 06-25-2007, 06:00 PM
did i really? thats pretty funny.
but i dont see your logic in thinking different lifting routines not working...for either the beginner or the advanced lifter.
06-25-2007, 06:52 PM
My point was that I could not just tell him " go grab a routine as most work" I preferred to give him something to start with and then he can find his way from there. It's easy if you have a starting point.
Here is the updated version:
1. Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
2. Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
3. Protein shake immediately after workout and then protein meal with carbs etc within 1hr
4. Creatine - Mono or CEE you decide ( with post workout shake ). Both before and after workout.
5. Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.
6. Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
7. Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
Most importantly do you see the order of these things?
Exercises: Compound movements i.e. two arm two leg exercises.
1. Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
2. Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two if you can do 15 add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze
3. Leg press
4. Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.
5. Core work - Abs / lower back - work the weaker harder.
This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!
/hijacking of this thread
Last edited by neoborn; 06-25-2007 at 06:56 PM. Reason: Pumping Iron pissing and moaning wah wah wah - jk ; )
06-28-2007, 11:09 PM
Well guys im back from my trip and what other way to get home then to get a GREAT workout in ... ok so this is a little mini- log out of laziness tomorow i will resume my full logs tomorow ..
(came home late didnt take supplements with me.. my stomach would have bursed if i took post-workout cell mass)
-Pulled Pork Sandwich (typing this makes me want to hurl right now)
-DEADLIFTS (omg i love them guys 1st night doing em I FEEL IT ) 5 sets of 15,12,12,10,10 reps
-Squats 4 sets of 13,10,10,8 reps
-Leg Curls 4 sets of 10,8,8,8 (ouch i felt these )
-Timed Dumbell Hold Ups 2 45 second holds on 15 pounds
-Bench (i havent worked out in a long time i thought i would throw in some upper body) 4 sets of 12,10,10,8
Note I did warm up weights on all heavy workouts
EXTREMELY happy to be back and working out and im happy with my weight gradually increasing todays workout was definitely my favorite ever.. tomorow i will be back on my supplements and ready to roar ! see you guys tomorow.!
06-28-2007, 11:13 PM
06-28-2007, 11:31 PM
06-28-2007, 11:39 PM
06-29-2007, 12:28 AM
I'm 38. I used to be in the same position. I actually was lighter at your age and not as strong. The best way to gain wieght at your age without doing anything that will hurt you is to ... eat 6 midsize high carb & protein meals a day. Lift heavy six days a week. Work each body part twice and rest one full day. Try to get at least 8 hours of sleep a day or more. You'll put on good weight that you can then rip/cut later. You could also do a protein weight gainer (research for a good brand) ... There is a lot of bull**** out there that isn't real good for you and will do the same as good nutrition.
06-29-2007, 12:35 AM
Squats in particular do not only work on the legs ... To some degree every muscle in your body is involved when perform correctly. You could put on good weight doing squats. I am trying to bulk up. I'm pretty lean (170lb .. 5' 9" lean muscle). I do eight sets everytime I squat. However, I do take it a little easier than I used to. I've hurt my back a couple of time. BE SURE to have a good belt when you squat.
06-29-2007, 12:36 AM
06-29-2007, 02:08 AM
ahh soo much different opinions... i think im going to stick with 5 day a week with a 1 light workout day.. i'll stick to my workout plan but lift heavy as said once i do 2 or so warm up sets.. also i am trying my best to eat its just so hard :'( can anyone recomend some quick eating alternatives (Hungry man, lean quizine ETC??)
06-29-2007, 08:15 AM
06-29-2007, 10:26 AM
I have to agree with Pumping Iron, deadlifts are arguably the best lift and at worst the second best lift just behind squats.
As to Inchamery dude, I feel for you. When I graduated high school I was 5'11, nearly 6'0 actually, and 140lbs dripping wet. I didn't start gaining weight until about my junior year of college when I started lifting a couple of days a week and by the time I graduated college I was 175-180lbs. So with a decent diet, and a pretty good plan you can probably gain about the same. I'd forget about the steroids until you're out of college at the least. Good luck to you bro.
06-29-2007, 10:40 AM
Just a precaution for a young guy starting off ... as he gets stronger ... maybe at an in his mid-twenties he could start doing deads but they are not necessary ... squats (although also risky) will slow down his metabolism and give him the weight gaves he wants.
06-29-2007, 11:10 AM
Squats don't slow your metabolism down. They just pack a lot of muscle on your legs and lower back.
06-29-2007, 11:13 AM
I think you need to concetrate on form no matter what stage you are at in your training...So deadlift and squat away.
06-29-2007, 12:46 PM
06-29-2007, 12:52 PM
The sodium content in Lean Cuisine is insane and Hungry man has high sodium, sugar and fat content.
Why not prepare meals in advance?
06-29-2007, 01:17 PM
06-29-2007, 02:21 PM
true.. well my my mom is going shopping today maybe i should make a eating schedule.. okay well im off to write it !
06-29-2007, 02:25 PM
you're 17...you're definitely old enough to start eating right and taking some responsibility in what goes into your body. I know it's a pain with the parents and everything though, but if they pay for your groceries then you have it made...I spend way to much every month at costco and bj's
06-29-2007, 02:29 PM
06-29-2007, 02:34 PM
06-29-2007, 02:45 PM
06-29-2007, 09:41 PM
Ok heres todays log
9 Nitrix 3 upon wake up , 3 afternoon, 3 night inbetween meals
2 Isopure Protein drinks inbetween meals
1 N.O Explode (pre- workout)
1 Cellmass drink (Post)
1 L-Arginine pill (between Breakfast and Lunch)
Raisin Bran + Bannana = breakfast
2 Self-Serve Pizza's = Lunch
Chicken and Mash = Dinner
Currently munching on 8 hershey kisses for 230 cals.. and i think ill have 2 eggo waffles before bed time
Max Effort Bench 3 Sets (Forgot the reps i think like 10,7,4)
Skull Crushers 4 sets of 12,10,10,8 reps
Shrugs 4 sets of 15,15,10,10
Inclined Push ups 3 sets of 10,10,8
Regular Bicep curls 4 sets of 10,10,8,8
30 rope climbers
90 regular crutches
(am i doing enough for abs)
Well im definitely putting on weight but today i found out i am takin a 3 week trip to england july 20th WTF DO I DO??!?!?!?!?!!? is there like a push up workout i should be doing? My auntie feeds me well but should i try and bring supplements and idk one of the stretchy rope things to curl?? HELP!!!! Would i even be alowed supplements through customs? I WANT TO KEEP MY WORKOUT GOING.
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