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Training to failure is a very controversial subject it seems; no matter how many studies you seem to read. However, there are many studies out there that all agree on one thing. Going to failure on EVERY set is a bad idea and you will end up overtraining in no time at all. And in case you haven't found out yet Pitbull, overtraining is way ****in bad lol. It is true it's very taxing on the CNS so I would save it for the last set, I personally train to failure by lowering my weight on the last set and then going till failure.

In reference to you not being able to sleep I have always had the same problem. Wicked fast metabolism and always thinking at night keeps me from going to sleep. Take a look into some sleep aids to help get your body used to going to sleep at a certain time. I have tried out quite a few sleep aids and have found that cycling them every few days is EXTREMELY helpful in naturally falling asleep at the right time. From what I've researched the body typically adapts to a new sleep schedule in as little as a week. For instance, I took Lean Dreams for 5 days straight at 9:30 and ever since my body naturally starts getting tired about 10 to 10:15ish. Probably the most helpful supp I've ever taken because I love my sleep and I hate lying awake at night haha.

To name a few sleep supps: ALR Industries Lean Dreams, IBE X-Dream, or Somnidren GH. Any of these supplements coupled with a ZMA supp works well. Sleep is as crucial a component of getting bigger as diet and exercise!!!!

P.S. I'll look into that routine your doing and see what the general guidelines are for it but typically the following is a good rule to follow when training. Try to use the heaviest weight possible while maintaining ABSOLUTELY STRICT FORM!!! If you shoot for 10 reps try to use a weight that will only allow you to complete 10-11 reps and no more then that. You need to make sure that when you get to that 10th rep you know that it'll be dam near impossible for you to complete another rep if you wanted to. This rule is pretty good one to follow on most of the different programs but let me read up on your routine before you take this advice to heart :D
 
It seems some people forgot that this was a post about helping someone understand the fundamentals of training and nutrition so he can reach his goals without the use of anabolics....

Since when haven't we been allowed to neg rep someone? I don't like this new rep system if we can't neg someone for inappropriate comments...

Anyway back on track.

My suggestion to the OP is to keep fruits in your diet. Personally, I eat bananas for the potassium (prevents cramping), blueberries (great source of antioxidants), strawberries (mostly because they make my shakes taste good), and apples (because I need something to scoop out my peanut butter with :veryhappy:

I wouldn't recommend training to failure a lot just yet. It is very draining and can lead to over training if you don't know what your doing and don't know your own threshold.

Right now concentrate on your diet and strict form on all your exercises but most especially squats, deads, and flat bench.
 
Well are there any quick to make high calorie breakfasts that can be made in little
time before I go to work? This isn't easy for me to eat all the time because I live with people that are on diets and dont eat 6 meals aday I also dont have a lot of cash any tips? Thx for the help
 
2 scoops whey
2 tablespoons natty pb
2 cups oats
1 tablespoon honey
2 1/2 cups milk
blend and you have a solid gainer shake for breakfast and only takes two minutes to make
 
Pitbull14218 said:
Well are there any quick to make high calorie breakfasts that can be made in little
time before I go to work? This isn't easy for me to eat all the time because I live with people that are on diets and dont eat 6 meals aday I also dont have a lot of cash any tips? Thx for the help
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discount stores, big tubs of old fashioned oats. big cases cases of cheap eggs.
 
Here are three threads that have helped me probably the most out of anything.
Go through these threads and read them thoroughly, take in as much as you can.

http://anabolicminds.com/forum/training-forum/99607-gaining-mass-nutshell.html
http://anabolicminds.com/forum/training-forum/109366-ectomorph-workout.html#post1659080
http://anabolicminds.com/forum/training-forum/86088-neoborns-where-do.html
Go through every link and do what they say and you will make gains.
Don't expect to be huge in a week, don't expect to have steroid like gains. Just work your ass of in the gym and they will eventually come and you will feel that much better knowing that you did it on your own.
 
WeakPoint said:
Here are three threads that have helped me probably the most out of anything.
Go through these threads and read them thoroughly, take in as much as you can.

http://anabolicminds.com/forum/training-forum/99607-gaining-mass-nutshell.html
http://anabolicminds.com/forum/training-forum/109366-ectomorph-workout.html#post1659080
http://anabolicminds.com/forum/training-forum/86088-neoborns-where-do.html
Go through every link and do what they say and you will make gains.
Don't expect to be huge in a week, don't expect to have steroid like gains. Just work your ass of in the gym and they will eventually come and you will feel that much better knowing that you did it on your own.
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I've read threw those links a while back good job on finding them. I think they will help the op a lot.
 
MoTiV said:
It seems some people forgot that this was a post about helping someone understand the fundamentals of training and nutrition so he can reach his goals without the use of anabolics....

Since when haven't we been allowed to neg rep someone? I don't like this new rep system if we can't neg someone for inappropriate comments...

Anyway back on track.

My suggestion to the OP is to keep fruits in your diet. Personally, I eat bananas for the potassium (prevents cramping), blueberries (great source of antioxidants), strawberries (mostly because they make my shakes taste good), and apples (because I need something to scoop out my peanut butter with :veryhappy:

I wouldn't recommend training to failure a lot just yet. It is very draining and can lead to over training if you don't know what your doing and don't know your own threshold.

Right now concentrate on your diet and strict form on all your exercises but most especially squats, deads, and flat bench.
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well its seems you found how to neg rep someone. Thank you. Rep points don't really mean **** to me or anyone on here, 5'11 178 I think you should gain some more weight hommie. How long u been lifting for?
 
Ok todays the big day!!!!

This is gonna be the 1st time I did squats in a few years are there any tips? I should go easy right? Also should I wear a belt? I have done deadlifts last week and I didn't use a belt for that so I would think I won't be squating muh weight but my calves are not very flexable and naturally my heels will won't to lift as I lower the weight any tips please? Thx!
 
chest out, ass out, go at least parallel.
warm up with just the the bar and see how that feels and go from there.
 
belts are actually detrimental till you get to more serious weights. you won't need it right off the bat
 
I'm on my iPhone so it won't let me edit my post, on a side note I would like to so the 10,8,6,15 workout trying not to over train since I'm a hard gainer so how should I start and end this day I guess only squats then myabe flat bench and then...??? Thx
 
my advice would be to find a trainer who knows what he is talking about and ask him to help you with your form and any stretches you may need to improve your flexibility.
 
Sry another thing I don't know If I slept wrong the past few days but my lower back hurts a little bit should I still be ok to do squats? I know it's not from working out nor from changig my truck tires last night because it hurt a little earlier in the day yesterday before I switched my tires... Just a thought thx
 
you should be going relatively light especially to get the form down so I wouldn't worry about the back unless it bothers you. Warm up thoroughly.
 
Heres some good squat videos on youtube done by Mark Rippetoe himself.
Invalid Link Removed
I just did the form along with the video.
 
Well I did probly 4 sets of squats of the bar and 25#ers trying to work mainly on form, then I did flat bench around 4sets trying to stick to the workout but it seemed harder then what I'm used to!

I didn't do the reps they wanted 10,8,6,15 on the squats due to mainly working on form.

Bench I did 2warm up sets and then 4 or 3 working. 135(bar and 45's) first set then 2nd I did around 8 then I think 6 then I didn't lower it enough and got
like 8 out of 115#'s :(

Then I did lat pull downs correctly because it was on a machine so I was able to
adjust weight easier, but I believe the workout had me doing super sets of my tri's and bi's in with the bench and pull downs but there's too many people to have a all the equipment to do supersets.

So I just did straight bar curls the correct 10,8,6,15 and half way super setted the tri pull downs so that was todays day 1 workout.... It felt like more then I'm used to I probly should of ate more I had some
goldfish,nature valley bar and protein shake before the gym. Now I had a protein shake and about 3 buger king 99crnt hamburgers with milk.... I figure it was a pretty decent amount of calories even though there not the best quality it's protein carbs fat let
alone my protein shake so.............

But the way this workout program is it seems like I'm about to do this AGAIN in 2 days??????? Well let me know if I got the concept down thanks!
 
yea you gotta work on that nutrition, boss

goldfish, BK ? thats garbage, you are gonna need to learn how to cook food. preworkout you can do a shake and banana/some fruit/oatmeal. post workout you can do another banana, some carbs (another topic) and protein shake AND a postworkout meal 1-2 hours after the workout. that meal should consist of about 40-60 grams of carbs from vegetables or starches, and chicken/fish/beef.

im not sure what workout you are doing but if you are gonna lift heavy then you shouldnt do this same workout in 2 days. this week is probably ok since you are working on your form but thats a little too often.
 
Watch how a toddler picks something up. They squat, and they do it correctly so just watch a kid pick somethign up and follow there form. make sure your back isn't hunched over and it should be like your taking a dump over a log.
 
AntonG42O said:
wow i dont even know where to start. first of all im talking about drinking 100% squeezed fruit juice, so no HFCS involved here.

like Easy said, we are animals that have been designed to eat meat, grains, and tons of produce including (fructose containing AHHH!!!) nutritious and delicious fruits!! By believing this guy and keeping your fructose below 10-20gs, you are basically committing to a diet without any fruit. Fruits like grapefruit and orange, from which I drink my juice, are loaded with vitamins, electrolytes, and even help with diabetes (cant believe it!!! but it has FRUCTOSE!!!).

People, these are the things we grow. Dont listen to some new age "fitness guru" about not eating fruit. The liver is obviously more than capable of processing the fructose from fruit, so you would be a fool to deprive yourself from such amazingly beneficial food. I personally drink tons of orange/grapefruit juice along with eating fruit throughout the day and I maintain an under 10% BF.

Look at the Grandfather of brazilian jiu jitsu, Helio Gracie who just passed not too long ago. Gracie family has created their own diet called the Gracie diet. Half of this diet consists of sweet and acidic fruits. This family is world famous in terms of producing world champion fighters and grapplers and Helio himself lived to 95 (RIP 1/29/09) and continued to practice jiujitsu and roll with young people up until the day he died. So don't tell me that some 21st century nutrition clown knows better than hundreds of years of tradition and healthy living.
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Keep in mind that those 'animals' only had access to in-season fruit so 20g daily is a realistic average for the year.

I can give out of sample examples too but it won't help those don't have the best genetics to start with.
 
machinehead said:
Keep in mind that those 'animals' only had access to in-season fruit so 20g daily is a realistic average for the year.

I can give out of sample examples too but it won't help those don't have the best genetics to start with.
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what about those millions of 'animals' who lived and still live in very warm climates and have access to fruits and berries all year around and base most of their diets around those foods? the same nations of people avoid obesity problems, keep good health, live long, have low cancer rates.

i find it impossible for you to make a reasonable arguement for eating a severely limited amount of fructose from fruits, considering the fact that these plants have been growing here for thousands of years and contain hundreds of minerals and vitamins. if you want to avoid fructose at all costs then be my guest, i feel amazing on a diet rich in lots of fruits. no matter how much fruit i eat, the fructose from them never has the same spike+crash effect that processed sugars like HFCS and cake fillings do.
 
I'm still slightly sore from my last workout Tuesday so inorder to follow the program what should I do if I were to workout today?
 
heres my breakfast i eat every morning with slight variation-1/2 cup steal cut oatmeal + 2tbsp roasted whole flaxseeds i add cinnamon, brown sugar and half and half to taste, 4 whole eggs-over easy or lately been making an omlet with cheese' a slice of turkey and some hash browns cooked in, if i have over easy ill eat 2 slices wheat bread, Try eating breakfast like this, you will be hungry all day... steroids are stupid, i've tryed them and gained25lbs then lost most of it cause you fel like such shiiiite when you come off not worth it in my opinion that was about 2 years ago... I started working out and eating right again in early july I've gained 20 lbs since then and my abs are ripped, made better progress with creatine, fish oils, whey, the BASICS, trust me friend don't bother with hormones till you try eating sleeping and supping right
 
seanlambo said:
heres my breakfast i eat every morning with slight variation-1/2 cup steal cut oatmeal + 2tbsp roasted whole flaxseeds i add cinnamon, brown sugar and half and half to taste, 4 whole eggs-over easy or lately been making an omlet with cheese' a slice of turkey and some hash browns cooked in, if i have over easy ill eat 2 slices wheat bread, Try eating breakfast like this, you will be hungry all day... steroids are stupid, i've tryed them and gained25lbs then lost most of it cause you fel like such shiiiite when you come off not worth it in my opinion that was about 2 years ago... I started working out and eating right again in early july I've gained 20 lbs since then and my abs are ripped, made better progress with creatine, fish oils, whey, the BASICS, trust me friend don't bother with hormones till you try eating sleeping and supping right
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try switching to cold milled flaxseed. the thing with flaxseed is that it cant be absorbed correctly in whole form, only ground up.
 
Well I'm not lving on my own I don't make that much money but I understand I need to eat alot and the right foods! But I also need to go to the gym what should I do I'm still sore!
 
i dont know what your program is, so i cant help you with that. if you are sore then dont work that body part.
 
yea what program are you on exactly? can you provide a link. It sounds weird to me that you do the same workout every 2 days.

Also, if your lower back is sore on squat day you can always switch it up and do front squats which, when done correctly, limit the amount of lower back work.

The initial soreness that you have from the squats is from you just not doing them for a long time. If you keep getting really sore after each workout then your not eating enough food particularly protein to help rebuild the muscle. When I was your size I had a Post-WO shake and then for the next 2-3 hours I would eat a half-pound burger with milk on the hour every hour. I gained clean weight very easily but I was also running 3 miles at night too so you might want to try chicken.

And to the guy who threw a hissy fit about me negging him:

Not everyone trains for size, so calling someone out because they don't weigh much is pretty ignorant. As for me training I've been training for 12 years, although I'm not a powerlifter or train like one, I've competed in an ALL NATURAL raw amateur event and walked away with an 1170lb total at 165lbs. I've weighed up to and over 205lbs just to see if I could do it. My life doesn't revolve around the gym and weight training is only part of my overall training regimen. I know how to train and I can definitely help this kid gain the weight he wants without the use of 'roids.
 
Thx fr the tips this workout james chan's 10,8,6,15 program is supposed to be good for hard gainers I'm not that sore very slightly but idk
 
joeymutz said:
flax seeds have phytoestrogens so be careful.
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yea exactly, they contain lignans aka phytoestrogens. phytoestrogens are extremely effective anti-oxidants and have been associated with lowering risk for most cancers and tumors. Add the great quality fiber of flax to the mix, and now you are really helping your colon avoid cancer in the long run. What the hell is going on here? People are not eating fruit now because it has fructose, now were are avoiding everything that includes or sounds like estrogen.

Just because it has "estrogens" in the name doesnt mean you should avoid it!!
 
Ok, you want to get big fast...but you refuse to do squats because it makes your legs sore? That attitude will get you nowhere. I've been in your situation (like many others). Stop being a girl. I was 6'5", 160 lbs and hated working out because it was tough. I literally was cut from my first pro hockey team because I was told I was too skinny and could get injured easy. I sucked it up and got in the gym, and now I love it. I forced myself and now I enjoy the feeling of soreness in the morning where I can barely walk up my stairs. Or I can't even scratch my back because my arms hurt. No pain, no gain. Change your attitude. There's a reason you rarely see big, buff muscular dudes who are pussies.
 
AntonG42O said:
yea exactly, they contain lignans aka phytoestrogens. phytoestrogens are extremely effective anti-oxidants and have been associated with lowering risk for most cancers and tumors. Add the great quality fiber of flax to the mix, and now you are really helping your colon avoid cancer in the long run. What the hell is going on here? People are not eating fruit now because it has fructose, now were are avoiding everything that includes or sounds like estrogen.

Just because it has "estrogens" in the name doesnt mean you should avoid it!!
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i've read studies that prove it can in certain people raise estrogen. I get my antioxidants, fiber, cancer reducing products elsewhere. Fish oil is the way to go 7 grams ed for me, oatmeal also, eggs the list will go on and on. To each there own though, u threw out good info and i just wanted to add to it that's all. Actually my girl friend was told by someone to use flax seed, all of a sudden she gained weight and looked bloated she told me what she was taking i told her to drop the flax seed. within a week the weight dropped. so an actual real life experience with phytoestrogens raising estogen levels.
 
I don't feel like reading through all the posts but listen to what mooch said, solid advice. At least on the first page, didn't read past that...

But yeah eat, eat and eat some more. Add a gallon of whole milk a day(yes every day, not half a gallon a day. EVERY DAY) to what you are eating now. Follow a simple program that is centered on Squats, Deadlifts, and Bench press. You can throw in some pull-ups/chin-ups and overhead pressing.

Pick a routine off this page: Invalid Link Removed

If you add a gallon of whole(not skim, 1%, or 2%) milk on top of what you currently eat and follow one of those programs(without adding a bunch of extra ****) you will grow like a weed. There is really no such thing as a hardgainer, only someone who is too lazy or too much of a ***** to eat and train properly.

Edit: And yes, you MUST squat, it is the one single lift that will make you grow more than anything else. Please make sure you at least break parallel when you squat, if you can't stretch until you can. You will be sore at first but after a few weeks you won't get sore nearly as much/as bad.
 
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