I want muscles

  • We are currently upgrading MFK. thanks! -neo
remember 2 important tips:

1) Never overdo muscle groups. You might want to bench or curl everyday, but that is not efficient and can hurt you (especially if you're younger)
2) Don't look at other people in the gym and compare yourself to them. You might feel like the weakest or fattest at first, but don't overwork yourself because of that feeling. Soon you'll be looking great too
 
monday: incline bench press 215lbs, 10 reps x 3
decline bench press 215lbs, 10 reps x 3
flat bench press 215lbs, 10 reps x 3
incline, decline, flat, butter flies, with 85lbs 10reps x 3
flat bench over head pulls, 120 dumb bell.10 reps x 3

something like that?
dips 45lbs 10 reps x 3
4 mile run and incline sit ups.
 
Three basic aspects of building muscles: Diet, Training, and Rest/Recovery. I'll tackle each on briefly for you (I'm bored at work)...

DIET
I'm a personal advocate for the 40:40:20 ratio for proteins, fats, and carbs, respectfully. Make sure you're getting 16-18 calories for every pound of bodyweight, and 1.5g of protein for every pound of bodyweight. Try to stop eating carbs after 5PM. My diet, more or less, looks like this:
Meal 1: large serving oatmeal with dried fruit and nuts
Meal 2: 6-8 egg whites, toast, fruit
Meal 3: 2 cans of tuna, handful of shredded cheese, little mayo, whole wheat wrap
Meal 4: 1/4-1/2lb of sliced turkey with cheese on whole wheat, yogurt
Meal 5: double serving of protein shake
Meal 6: DINNER (usually lean meat, veggies, few carbs)
Meal 7: cottage cheese with fruit, right before bed

TRAINING
I'm not going to go into any particular detail, but here's my current split:
Day 1: Chest/Bicep (3x8-12)
Incline DB press
Flat DB bench
Machine flies
Decline BB bench
Alt DB curls
Cable curls
Hammer curls

Day 2: OFF
Day 3: Legs (3x8-12)
Squats
Leg press
Calf raises
Seated leg curl
Reverse leg curl

Day 4: Shoulders
Seated BB military press
Alt DB press
DB side lateral raises
Upright rows
Front/side raises
Day 5: OFF

Day 6: Back/Tricep
Lat pulldowns
T bar rows
Cable rows
Shrugs
Good mornings
CGB
Weighted dips
Tricep extension

REST/RECOVERY
try to sleep 8 hours a night minimum and realize that you grow out of the gym, not in it.
 
Forget the notion of "toning" versus "bulking". Just eat and lift and worry about perfecting it later. I was under 140lbs my entire life up until I started hitting the gym seriously. I'm currently sitting around 190lbs and about as lean as I've ever been too. It works, just motivation becomes the issue for most.
 
Tainted Glory;2066987; said:
Forget the notion of "toning" versus "bulking". Just eat and lift and worry about perfecting it later. I was under 140lbs my entire life up until I started hitting the gym seriously. I'm currently sitting around 190lbs and about as lean as I've ever been too. It works, just motivation becomes the issue for most.
Click to expand...


Ok, sounds good. I have a amazing gym at my school. I should be able to motivate myself, shouldn't be that much of a problem.
 
Its a ton of food, but broken up over a 16 hours period. Meal 1 happens around 7AM, Meal 2 at around 10, Meal 3 around noon, Meal 4 around 4PM, Meal 5 is my "post workout meal" and occurs around 6PM when I get out of the gym, Meal 6 is around 7PM and Meal 7 is around midnight-1AM.

And yes, 3x8-12 means 3 sets of 8-12 reps per set. I generally pyramid my weight...ie my Squats go something like this
Set 1: 225x12
Set 2: 275x10
Set 3: 315x8
 
If you're just starting out, focus on your compound lifts. You'll see HUGE gains for the first month or two. Squat, deadlift, power cleans, bench, etc.
 
You must log in or register to reply here.
MonsterFishKeepers.com
Top Bottom