Anyone into bodybuilding/ recreational weightlifting? Need advice?

I bought this book. It teaches me all I need to know about gaining mass.
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Na, I don't juice. I just bought it out of curiosity mostly just to see what the stuff looks like and read about how much people use. I'm into road cycling and mountain biking. I go to the gym about once a month at most.

Cohiba. How about some talk about supplements? There seems to be a lot of junk on the market, and plenty of suckers that buy it.

 

I need to strengthen my grip strength and my wrists. It seems they (especially wrists) are holding the rest of my upper body back. I've tried various exercises over the years and nothing seems to produce. Any ideas?

 

What are some easy to make meals to gain some weight? I need a few recipes as I get tired of eating the same thing over and over and I get lazy to cook. I have an idea of how to work out, I just can't gain weight! 5'10 135lbs. I don't know if it's my genetics, I don't think so. My dad isn't skinny, and my 15 year old brother is already thicker than me.

I notice when I stop working out and start again I'll gain weight the first couple of weeks, then nothing! I play basketball a couple times a week and work out probaly twice a week.

Any help would be appreciated!

 

I like the dumbell curls. Get a light 10 pound dumbell and hang your wrist off the end of a bench. Don't count reps. Just keep doing them till your forearm burns so bad you can't hold the weight anymore. I usually hold my wrist down with my free hand. It keeps your arm from wobbling around or cheating I feel. Then switch to the other arm. Go back and fourth till they are both blasted. I usually do these as a very last exercise of the day.

 

As mentioned. At your weight you need to EAT and train hard. Sitting around eating 4oz of turkey breast and salad with no dressing is not going to cut it. Stuff your face with stuff that's somewhat decent for you. Back when I was really into working out, it was mostly red meats. Steaks, ground beef and chicken breast. Throw in some baked potato, pasta, etc. I never messed with with foo-foo garden salads with a lemon squeeze as dressing. Also have a GOOD post workout meal or MRP. After a hard workout you need somethig to fuel your body. If you don't supply that, your body will turn into a catabolic state (will burn muscle as fuel). That's not what you want. Something along the line of Met-Rx or the EAS Myoplex. I think the Met-Rx tastes a lot better, but to each his own. If you find your don't have time to eat that often, that's where the MRPs can come in handy. Keep one or two pre mixed in the fridge or in a cooler with ice in your car. As mentioned. In order to gain, you have to take in more calories than you burn. You just have to find out what that amount is. Count out what you're taking in n average now. Add 500 calories to that and see what happens. If that does not work, bump it up another 500 keep it up till you find what amount you need to gain. Then you can "fine tune" you meals to that amount with more healthy meals to keep the fat gains minimal. But at 135, youre in no danger of that. But I would still avoid chicken nuggets to make it easier.


Also, what kind of workout routine are you doing? Some people think they know how to work out, when they really don't. Or are not doing enough of the right exercises. I have seen some that ride a stationary bike, do some cable rows, a few push ups and some chins. Then call it a day. That's not a workout. Also don't neglect LEGS! I found that the harder you work your legs, the more gains you will get all over. My knees are bad, so I can't do squats. I did do tons of leg presses, extentions and curls.

Stick to BASIC exercises. Don't play around on machines if possible. Free weights, simple movements. This is benches, curls, squats, presses of all types. Don't play with anything with a cable unless it's for warm up. Cables are better for isolation. At 135, you don't have anything to isolate.

 

Squats
Bench
Deadlifts



use those as your core excercises....



Lift really hard, and eat alot...


If you don't bulk from that something is wrong

 

Slightly related to body builing, but more about general fitness, I just started using crossfit techniques to get fit again. It can be very intense. I tore all the ligaments In my ankle and It's helped me to get it feeling better again. There's a website, google crossfit and check it out, especially if you only have 20 mins or so a day to exercise.

Anyone else tried it? What do you muscle guy's reckon?

 

Bend your arm at a 90 degree angle (like you're flexing your bicep). The area between the end of your bicep that's closest to your elbow to the bent crease area is the length of your muscle tendon. If it's 1.5" or more, you really can't gain much mass.

 

i've been lifting weights for over 2 years now. nautilus machines are all waste of time. try free weights...dumbells, barbells. they make huge gains...compared to those useless machines.

 

Hey! Where'd you find that book?
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I've been going to the gym since mid-summer. 5'7, 131 pounds. Skinny mofo... I know. I've tried whey protein and hear about creatine(sp?) What would help me gain more weight besides just eating. Also, how long will it take till I look like Arnold Schwarzenegger?

 

Measure from your knee to you foot. That's the length of my ****.

 

Skinny guys can gain mass. I've seen it happen many times. You have to put down some serious calories. I hate to promote them, but try some weight gainers. They are mustly empty calories (sugar), but I think they are good for ectomorph type guys. Creatine is good and so is whey. I would not mess with any other supplements other than that.

 

God and Deca/Dbol gave arnold his physique....

 

excuse me good sir, but where can I obtain this crack that you've been smoking?

 

I guess I could use some advice...

I work out about 4 times a week, on Monday and Thursday I do arms and chest. On Tuesday and Friday I do back and shoulders. About 3 times a week I will run at the least 7-8 miles a day. I am 6' and about 165. I have a lean physique and am looking to gain more muscle mass.

After each work out I eat a good amount of cottage cheese and also peanut butter. I no longer eat snacks in between meals, and I no longer drink soda or anything. I'm not good about it but I try and get protein in my body every 2-3 hours.

I do both nautilus machines and also free weights. Right now I take a shake every morning with Zero Carb Whey Isopure.

I am looking to take something more effective, I started taking the Isopure only because I had such a bad eating schedule. But that has mainly all changed. I have heard bad and mixed opinions about Creatine, but haven't turned it down completely. I just don't know what exactly to get...

So with explaining almost everything, I am asking the experts.. What exactly can I take for my objective? I do have some muscle but nothing compared to some guys at the gym, I know in time it will all come but want something to boost it.

 

doesn't seem like ppl understand...


you can take ALL the supplements in the world, hell start cycling some Test, Tren, HGH, etc etc...


you will NOT get quality results till you start EATING properly (cleanly)

don't be afraid to eat... and when you lift... lift hard!

quit wasting your time on machines or doing some fancy exotic lift...

stick to the basics, and eat well, and you will gain lean mass and drop fat...

once you have that part down, then consider your supplements

there honestly is no easy way out....

 

for a possible lifting routine... try something like this...

Monday: Chest & Triceps
Bench Press 5x5
Weighted Dips 5x5
Incline Dumbbell Press 2x10
Flat Flyes 2x10
Skull Crushers 2x10
Tricep Push Downs 2x10


Wednesday: Back & Biceps
Dead Lifts 5x5
Weighted Chins or Lat Pull Downs 5x5
Bent-over Barbell Row 2x10
EZ Curls 2x10
Dumbbell Hammer Curls 2x10


Friday: Legs & Shoulders
Squats 5x5
Leg Extension 2x10
Military Press 5x5
Dumbbell Lateral Raises 2x10
Rear Delt Raises 2x10


you really don't have to do a billion sets of something or a million reps...

lift heavy, lift with good form, and you will see results


you have your 3 basic mass building excercises... the squat, benchpress, and deadlift.... and then additional excercises to hit the more "isolated" muscle groups...

 

Wanna get big and feel strong? Quit reading into the hype. Quit taking useless suplements. QUIT MUSCLE SPECIFIC TRAINING!! If any exercise your doing is "targeting" a specific muscle: its garbage. If you want real world strength, want to be hard as granite, and want to have usefull strength, work on compound movements that your body will not just adjust to.

Strenght training is the way to go. Eat clean, drink protein shakes inbetween meals, and after a workout. Wanna gain? Stop the cardio for now. You cannot gain from 135lbs and be doing cardio at the same time.

Stick to low rep, high weight exercises, and dont allow yourself to rest alot. Dont count the time but try to keep a certain intensity throughout the workout. It will save you time b/c you will be doing more in less time. Practice correct posture and do the movements slowly and CONTROLLED. DO NOT THROW AROUND WEIGHT. It is a waste of time. Lastly, do not work out the muscles you see in the mirror, neglecting your back. It is your biggest muscle group and when trained properly you will never feel better. You will sleep better, have better posture, and be less prone to injury.

Do these excercises and follow the above and you will be a freak:

Bench Press
Clean and Jerk
Romanian Deadlift
Pull Ups (and weighted Pullups)
Weighted Dips
Pushups on your off days
Heavy Bent over Dumbell rows
Shoulder Press
Squat (Variations as well - one leg squat, etc)
Also look at an Olympic weight lifters routine - take some of those exercises.

REAL STRENGTH IS NOT BORN FROM STATIC MOVEMENTS!

Sorry to ramble but fitness is my second passion behind cars.