HUGE ARMS Very Confused!! Please help!!
- 12-10-2009, 02:48 PM
- 12-10-2009, 03:13 PM
You didnt get the post- You do 8 to failure one week.. Then Next week assuming u got stronger you do it 10 times.. The week after assuming you got stronger you do it 12 times..
At this point you want to increase the weight by 2.5/5 lbs.. pretty much increase the weight so you can rep it 8 times to failure.. then start over trying to increase the reps per set until you reach 12 reps per set..
Then you increase the weights again and decrease reps back to 8.
You see? Your not progressively overloading or doing more than you can to failure- your increasing reps before increasing weights.
Again this works for me- my workouts are less complicated, fairly quick, and I get blasted sore each time I hit the gym.. I've gained in my weight, (178 now) and in my measurements.. strength increases are obvious since I track them as well.
12-10-2009, 03:26 PM
It's really not all that complicated when it comes down to it. Work heavy for ~5 reps on the main compound lifts (SQ, DL, BP, military press, rows) with the focus on driving up the poundages over time. Start by working up to a weight you can do 3 solid sets of 5 with that doesn't require a superhuman effort. Then add 5 lbs. every week. When you stall drop back down and start over. After the main exercise do some higher rep (10-20) work for all the main muscles involved in the big lift. In summary:
1) Work up to heavy 5's on the main compound movement
2) Get a pump in all the main muscles used in the preceding compound lift
12-10-2009, 04:08 PM
12-10-2009, 04:10 PM
Consider eating more.
You asked the same kinds of questions 2 years ago when you joined. Surely you've learned the importance of diet somewhere in there.
M.Ed. Ex Phys
12-10-2009, 04:18 PM
Here are a few details on it. (Copy&Paste)
Iso-Mass Xtreme Gainer From Ultimate Nutrition.
Timed Release Mass Gainer Formula With Complex Carbohydrates
65 Grams of Nutrient-Dense Whey Protein per Serving!
Packed with 940 Calories!
Contains 7 Types of Fast-Acting Creatine!
Enhanced with Beta Alanine, 4 Types of Glutamine, AAKG, and Lactoferrin
Made with Genuine Kre-Alkalyn
ISO-MASS is the future of weight gainers. With a scientifically-formulated carbohydrate to protein ratio of 16:13 ISO-MASS is designed for you to gain serious muscle mass without the added fat deposits. ISO-MASS is formulated with a precise blend of time released proteins, complex carbohydrates, 6 types of creatine for muscle growth, 4 types of glutamine for muscle recovery, a complete vitamin premix for added mind/body functions, a healthy blend of 6 essential fatty acids to improve mind and body, a blend of 4 nitric oxide precursors to enhance vasodilation, a creatine precursor complex to increase the body's natural production of creatine, and an enzyme complex to increase absorption.
Mix 3 scoops ISO-MASS with 16 ounces liquid (water or milk). Take 3 servings daily. Use the schedule on the product label to fit ISO-MASS into your preferred daily workout regimen.
Serving Size 3 scoop(s)
Servings Per Container 30
Amount Per Serving % DV
Calories from Fat 60.00
Total Fat 7.00 g 11%
Saturated Fat 4.00 g 24%
Cholesterol 30.00 mg 10%
Sodium 200.00 mg 8%
Total Carbohydrate 80.00 g 27%
Dietary Fiber 6.00 g 24%
Sugars 5.00 g
Protein 65.00 g 130%
ISO MASS (Whey Protein Isolate Milk Protein Isolate Egg Isolate Micellar Alpha & Beta Caseins & Caseinates Lactoferrin) 72.00 g **
CARBO MASS (5 DE Maltodextrin Dextrose Oat Fiber) 60.00 g **
CREA MASS (Creatine Monohydrate Tricreatine Malate Kre-Alkalyn® Creatine Orotate Creatine Alpha Ketoglutarate) 7.00 g **
OMEGA MASS (Enzyme Modified Sunflower Oil Powder Medium Chain Triglyceride Powder Borage Oil Powder (Seed) Flax Seed Oil 6.50 g **
VITA MASS 3.22 g **
GLUTA MASS Glutapure® Glutamine Glutamine Alpha Ketoglutarate Glutamine Ethyl Ester N-Acetyl L-Glutamine 2.20 g **
NO MASS (Arginine Alpha Ketoglutarate Arginine Ethyl Ester Di-Hydrochloride Ethyl Ester Malate L-Norvaline B. Alaline) 500.00 mg **
BCAA MASS (L-Valine L-Valine Ethyl Ester L-Leucine L-Leucine Ethyl Ester L-Isoleucine L-Isoleucine Ethyl Ester) 550.00 mg **
CP (Creatine Precursor) MASS (Betaine Glycocyamine) 500.00 mg **
ENZYME MASS (Protease Lactase) 250.00 mg **
† Percent Daily Values are based on a 2000 calorie diet.
Your daily values may be higher or lower depending on
your calorie needs:
Calories: 2000 2500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2400 mg 2400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9• Carbohydrate 4•Protein 4
12-10-2009, 10:36 PM
12-10-2009, 10:48 PM
12-10-2009, 10:49 PM
12-11-2009, 09:35 AM
IDK what he wants us to say, but he's looking for some sort of miracle. All the advice he needs is in this thread, but he's not willing to be patient and eat properly. Seriously, he started a ton of threads about pretty much the same thing 2 years ago when he joined and, while he has made some progress, has not learned how to eat.
M.Ed. Ex Phys
12-11-2009, 09:49 AM
Hey, if you seriously want to bulk and get big, you shouldnt be worrying about how much fat or carbs are in your diet, they are key to bulking, especially with your metabolism.. If your metabolism is like mine, you can down massive amounts of carbs and fats and still stay lean.
12-11-2009, 10:06 AM
12-11-2009, 10:22 AM
12-11-2009, 10:23 AM
12-11-2009, 10:24 AM
12-11-2009, 10:29 AM
Posting your actual macro intake is a start. You gave out only vague meals and not the actual measurements.
Also, stop using your metabolism as an excuse for not gaining. I started at 145 when I was 18 and was near 210 by the time I was 20. How I did it is simple: I busted my ass in the gym and progressively increased to consuming 6000 calories a day.
It has been said several times by several people in this thread - you need to increase your caloric intake. That is by far the biggest part of gaining mass.
M.Ed. Ex Phys
12-11-2009, 10:32 AM
For example, this is my current recomp diet:
Meal 1: 4 eggs (2 whole, 2 whites), 4 oz ground meat, 1 oz cheese, 2 Tbsp salsa, 10 oz red potatoes, 1 Tbsp EVOO (all mixed in a bowl together) and 1 serving fruit
Meal 2: 45g MC, 5g fish oil
Meal 3: 8-10oz chicken, 2 servings green bean (sometimes, it's also with 4 oz dry pasta and sauce)
Meal 4: 15g BCAA, 60g WMS, 25g SuperCarb
Meal 5: 8-10oz chicken, 1/2 large avocado
Meal 6: 45g MC, 5g fish oil
Meal 7: 4-6 eggs
During the weekends, I add in at least another 1000 kcals than this to refuel my body for my weeks training.
M.Ed. Ex Phys
12-11-2009, 10:46 AM
12-11-2009, 12:10 PM
What it looks like to me is that you are trying to look like you do in your avi picture and still "bulk".
Those two will cause a major conflict so in actuality you probably realize you would rather have a ripped midsection and are now looking for a miracle like Rodja said.
12-12-2009, 03:32 PM
yeah you are not eating enough..I'm 5'4" 160aprox, I do a lot of cycling because i don't have a car, for breakfast i start of w 10-15g protien shake w/whole milk aprx8 oz, then at least a 1/2 cup oatmeal, w/butter, cinnamon and 100% pure maple syrup, then I make an 4-6 peices of bacon, I drain some of the grease then cook a small amount of hash browns, 2-3 slices of ham and 2-3 slices cheese with 3-4 whole eggs, i eaty thaat with 2 pices toast, I eat that in the span of about an hour
12-12-2009, 03:48 PM
12-12-2009, 04:05 PM
12-12-2009, 04:07 PM
12-15-2009, 12:54 PM
12-22-2009, 03:09 AM
Agreed...more food. If you want bulk quickly, you have to provide a surplus of calories for the muscles. It's harder (and slower) to quickly gain mass while staying lean. Sacrifice one for the other temporarily.
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