100 % agree with what everyone else said but one of the most overlooked factors in weightlifting is back strength and core strength. You need to work these muscles out first in order to stay healthy and it will also build you overall strength. Just google back and core workouts for some you dont even need weights you can just do them at home..... DONT overlift. Good luck.
Hey Gym Help please!!! take a look
- Thread starter TheCanuck
- Start date
BTW michael phelps was a twig like me and you and it took him eating like 5000 calories a day or some crazy number in order to bulk up for the last olympics.
Going with heavier weights doing 3 set, 6-8 reps...some people I know even do as little as 4-6 reps. Try to keep your rest between sets no more than a minute. Benching is for showing off. Stick to Dumbbell Presses, Dumbbell Incline, and Dumbbell Flys for chest. Skull Crushers, Kick Backs, and Rope Push Downs are good for Triceps. Preacher Curls, Seated Incline Dumbbell Curls, One Arm Preacher Curls for Biceps. Shoulder Press, Lateral Raises, Bent Over Lateral Raises for your Shoulders. Pull Ups, Lat Pull Downs, Seated Row, Lower Back Extensions for Back. Squats, Leg Extensions, Romanian Dead Lifts, Hamstring Curls, Standing Calf Raises for Legs. Don't skip on Squats and Pull Ups...tough exercises, but those will help put on some size.
As for protein shakes...some as already mentioned will tell you to stay away and eat real protein, but I'm a type of guy that's always running around and a shake is a good quick fix. I suggest Isopure Cookies N' Cream. That's the best protein shake I've ever taken and tasted (25g of Protein per scoop). BSN also has some good Protein supplements as well.
How do you feel about Creatine?
As for protein shakes...some as already mentioned will tell you to stay away and eat real protein, but I'm a type of guy that's always running around and a shake is a good quick fix. I suggest Isopure Cookies N' Cream. That's the best protein shake I've ever taken and tasted (25g of Protein per scoop). BSN also has some good Protein supplements as well.
How do you feel about Creatine?
big train;4087611; said:
LOL! I'm always pushing people to eat more meat. When I first saw that...I thought to myself, "Even I can't justify that!" Looks way to greasy and fatty...especially since it's from KFC. The grilled one doesn't look so bad, but they keep pushing the fried one and that looks like a heart attack.
Deff wont overlook. I've always heard core is the best. Thats all i am working right now, i am an ex tennis player. When it comes to core work outs i have it down, i just need to gain mass though.juneblood3;4087571; said:
LOLsmellslikefish;4087541; said:
Will do. Steaks 3 times a weekxdragonxb0i;4087543; said:
I have heard good and bad things about creatine. I wouldn't mind taking it if all it does is drain the body of water. I drink more than enough.benzjamin13;4087602; said:
juneblood3;4087640; said:
Can everyone explain a little more on creatine? Personal experiances? or why you haven't had a personal experiance?
creatine is something i was thinking of, and might have ended up buying today if i made it to the store.
TheCanuck;4085278; said:
Get a good routine going
Mon- Chest and light Tricepts
Tues- Back
Weds-Abs/cardio & legs
Thurs-Shoulders
Fri- Arms(Bicepts & Tricepts)
I would do 3 sets of everything, and shoot for 8-10 reps with as much weight as you can do, then after the 3rd set max out, just to start out with. After you have a decent foundation you can drop down to 5 reps for 5 sets to gain more. Im currently 5'11'' and ~210lbs and benching 255. I take 1 pre-workout shake(Whey Protein) and 1 post-workout shake(also Whey Protein). One of the biggest things is to eat, and eat alot! Eat clean as possible though, your not going to bulk up eating 3 MCD's meals every day, well you will.. but not the right way.
My diet:
Breakfast- Carnation Insant Breakfast shake, 4 eggs, and oatmeal
After Breakfast snack- Granola bar, or something similar
Lunch- 8-10oz Grilled chicken, veggies
After Lunch snack- apple or orange
(Preworkout shake)
Dinner- 10oz of lean steak, mixed veggies
(Post workout shake)
After dinner snack- yougurt/sandwich etc
I also try to drink a gallon or more of water each day.
Its not easy in the beginning but stick with it, it will become 2nd nature after about a month or so, and you should start seeing results fairly quick.
Also if you want to bulk up, look into getting a tub of creatine, it retains more water in your muscle which will make you look a bit bigger, and also helps a bit with muscle strength. You will lose the water weight once off it though.
Go ahead and up your caloric intake. Plenty of protein, carbs, etc.. Protein shakes, but remember your body can only metabolize around 33 grams of protein per setting. The rest will be wasted. You are on the right track with light weights. Plenty of reps. go until you feel the burn and then continue to keep going. You are tearing your muscle fibers which rebuild, resulting in larger muscles.
1. Breakfast/Shake in the morning.
2. Later in the day or night workout/ After workout, take protein shakes which will help with the rebuilding of your muscles.
3.
1. Breakfast/Shake in the morning.
2. Later in the day or night workout/ After workout, take protein shakes which will help with the rebuilding of your muscles.
3.
