Im 20 and never worked out a day in my life, eaten everything everyday, mcdonalds 3 times a day taco bueno 3 times a day. Stil have the same build as when i was 15. Im guessing it will catch me soon in the next year or so. So ive stopped eating out all the time once a week if that. And going to start exercising starting march.

 

Same here. 22 and still short/ 135lbs. Even when I was in school and lifting weights I never broke over 140. Even with muscle.

 

Lift HEAVY get a copy of muscle and fitness for a routine. Vary that routine often. Protien upon waking. Protien before and after your workout. Protien before bed. Creatine after working out, it should be mixed or premixed (with some aminos) with some simple sugars or juice (not citrus). Don't forget your 5 or 6 other meals.

You can't get big without lifting heavy, you have to learn drops, negatives , rest/pause, and other techniques to get you past failure and if you don't tear a muscle you will get big.

You can get big on just food, but usually the types of food you'll have to eat you'll get tired of or the amount of food you'll need to eat to get enough protien will have too much fat. That is why protien powder is good. Shoot for 300 to 400 grams/day of protien.

Some supplements have 'everything', which is great except for a lot of calories, I would limit then to before and after the gym, but not before bed.

 

No offense, but WTF? Honestly, you know the amount of people in the fitness industry would laugh their asses off at that comment? Unless you are going to start taking 'roids, you will get stronger, and even with the 'roids you will still get stronger, just when you stop taking them you will lose it pretty quick. It takes hard work in the gym and an extremely strict diet with all the proper nutrition to build muscle while not adding a crap ton of fat. Now, if you are more concerned with just mass and not muscle, then sure, eat crappy foods like they are going out of style and work out only when you feel like it. But to be honest, I don't think thats what you meant when you started this thread.

I know I might of came off like a Dick, in my previous statements, but I just wanted to get the point across that it takes dedication, hard work, a good routine that you can stick to, and a proper diet regiment, in order to find the results you are looking for. Also, I do not know if you are a drinker or not, but I would also dramatically decrease the alcohol content if you are drinking 2-3 times a week. That's my .02. Good luck with your training.

 

A good website for buying as well as information is http://www.bodybuilding.comI think there is something on there to even set up your own workout for those who are starting out. Voodoo what's wrong with spending hours in the gym, lol?

 

ok the roids comment was a joke.

 

He's just looking to focus on mass building. He will get stronger no matter what b/c that's what lifting does. Emphasis on size is what he's after. I understand his goal.


If you're looking for size, eat at least an hour before with a shake and a good multivitamin, drink a lot of water, down a shake immediately after, and then eat a high protein meal an hour later. IIRC, your body can only process 52grams of protein an hour so more than that is really over kill. You should consume 1g of protein per pound of body weight per day. I've noticed a big change in my body structure from changing my eating habits before and after. I also do high weight, low rep (6-8), and 3 sets.

If you are taking supplements and working out alot, increase your water intake accordingly. I currently down approx 3/4 to 1 gallon of water per day. Just force yourself you keep drinking it. It will make you feel good but you'll have to pee a lot.

You should also make cardio and stretching a part of your workout. I'm on the bike for 40 minutes before every lifting session. I have to fight with my body weight. I've got the metabolism of a rock.

I spend at least 1.5 hours at the gym everyday. It makes me feel great.

 

Nauree,

Like I said before, it does take work, and you sound like your willing to put it in. I was merely venting at how the a lot of the population goes about trying to reach their goals. I didn't mean for it to sound like I was taking it out on you. I have a part-time job at Sam's club while I am in school, and you wouldn't believe the stupid things I see. On a daaily basis I see people who are severely overweight, who come in with a cart full of fat-filled foods, and then they have a thing of slimfast, or south beach diet foods, or some hydroxycut. It sickens me to thing they think this way of thinking will work, and that they do not have to exercise.

Once again, I apologize if it sounded like I was attacking you personally. I do know a thing or two about how to reach your goals, I have had several classes on it through my schooling. If you would like any help, send me a PM. Also, if you want, send me a PM or your current training routine, and I will assess to see where you could make some changes.

 

I agree with the rest on rest,water and eating right..The more you work out the more you will need to eat to keep yourself at a cetain weight.
I average 5~6k of cals a day on my maintence months,7~8k on my bulk months, and 3~4k on my cut months.


The setup i follow:

Finding the perfect training program is like dating a Victoria secret model - the chances of it happening are next to impossible. However finding a good program that will give you a great return on the time, sweat, and work you’ve invested is possible.

Wannabebig Routine 1.1[ul][*]You hit all the major muscle groups twice a week. In a span of a month each muscle is stimulated eight times.[*]Includes more compound movement patterns more often in the training week.[*]Allows for more variation of exercises.[*]More frequent muscle stimulation allows for greater muscle growth.[*]The program can be changed to fit individual goals (sports, martial arts etc).[*]Helps develop the central nervous system to function more efficiently via intermuscular and intramuscular coordination.[*]Allows for weaknesses and muscle imbalances to be fixed.[/ul]

The Routine

The basic concept of this routine is simple - lower body one day with upper body being trained the next day followed by a rest day. Then repeat this again and take the weekend off.

The 4 day Split

DAY 1 (Monday): Lower body/static ab work/obliques

DAY 2 (Tuesday): Upper body and trunk flexion (movements initiated from the rib cage)

DAY 4 (Thursday): Lower body, static ab work/obliques

DAY 5 (Friday): Upper body and trunk flexion (movements initiated from the hips)



The Exercises

Note: Click here for video clips of each exercise)

Day 1 - Lower Body/Abs

Front Squat/Back Squat

Alternating Lunges

Good Mornings

Standing Calve Raises

Diagonal Cable Wood Chops

Planks

Day 2 - Upper Body

Straight Arm Pull Downs

Flat Bench Press/Dumbbell Chest Press

Standing Dumbbell Shoulder Press

Dips

Variation of Standing Biceps Curls

Swiss Ball Cable Crunches

Day 4 - Lower Body

Deadlifts

Step Ups

Pull Through

Seated Calve Raises

Walk Outs

Side Planks

Day 5 - Upper Body

Chin Ups/ Modified Pull Ups

Seated Wide Grip Cable Row/One Arm Dumbbell Rows

Push Ups (variations)

Scaption

Dumbbell Skull Crushers

Leg Raises



Loading Parameters

Weeks 1-4

Day 1/4- Lower Body [ul][*]Number of sets per exercise: 6[*]Loads: 65-75% of 1RM[*]Rest: 1 minute[*]Reps: 5-8[/ul]Day 2/5 - Upper Body[ul][*]Number of sets per exercise: 6[*]Loads: 65-75% of 1RM[*]Rest: 1 minute[*]Reps: 5-8[/ul]Weeks 5-9

Day 1/4 - Lower Body

[ul][*]Number of sets per exercise: 3-4[*]Loads: 75 –80% of 1RM[*]Rest: 2 minutes[*]Reps: 10-12[/ul]Day 2/ 5 - Upper Body

[ul][*]Number of sets per exercise: 3-4[*]Loads: 75 -80% of 1RM[*]Rest: 2 minutes[*]Reps: 10-12[/ul]Week 10-14

Day 1/4- Lower Body

[ul][*]Number of sets per exercise: 2-3[*]Loads: 80-85% of 1RM[*]Rest: 2-3 minutes[*]Reps: 8-10 [/ul]Day 2/5 - Upper Body

[ul][*]Number of sets per exercise: 2-3[*]Loads: 80-85% of 1RM[*]Rest: 2-3 minutes[*]Reps: 8-10[/ul]Week 15-19

Day 1/4- Lower Body

[ul][*]Number of sets per exercise: 2-3[*]Loads: 85-90% of 1RM[*]Rest: 3 minutes[*]Reps: 6 [/ul][b]Day 2/5 - Uppe

 

Ok...here's my input for supplements. I use Optimum Nutrition Whey Protein (Gold Standard) and N-Large2 by Prolab. The N-Large 2 is a weight gainer and the other is purely for protein. I also have meal replacements and so on. I get them by EBAY, my best friend. Try it. If you're serious about weight lifting, you should buy Arnold's encyclopedia on bodybuilding. It teaches you practically everything you need to know and it's like $25. Well worth it.