Starting a workout program

[Spikes]

This fat kid told me p90x was total crap, I couldn't help but think "your doing it wrong fatty".

My uncle was using P90X, it works.

Bag, using your program, is there anything I can do to cut out the punching bags since I can't mount one? I have a pair of 12lb dumbells that I've used to "punch" with before.

[morfiend]

To really put on some weight, concentrate on large muscle groups pecs, quads, heavier weights and fewer reps with two days rest in between. For arms don't just do bicep work, you will get more bang for your buck with your triceps.

High quality protein derived from eggs is best if you are not allergic and your cholesterol level can handle it

Don't overdo the cardio to the point of burning too many calories. You will need a lot to really increase mass.

 Some good advice here,to bulk up use low reps with large wieghts,for muscle definition use light weights and plenty of reps.

   

[Hoarach]

IDK about the 2 days rest thing.  I only allow myself 1 day rest.

My usual sets are 3x5, 3 sets of 5 reps with heavy weight.

I also do full body workouts each day I lift, not just a particular region i.e. upper or lower body.

Couple weeks before I plan on maxing Ill sometimes switch my sets to 5x3, 5 sets of 3 reps heavy weight.

[USRanger]

Was wondering if any of ya old coots, or young'uns had any tips, or advice? I kept telling myself for 3 years that I was gonna put on some weight and pump up some muscle. I am 5'10'', weigh 140 pounds, and nearly thin as a rail.

We are the same size.  Ya don't gotta be big to be bad.

[Tyrannis]

was just about to post it... i myself and getting ready to order it in the next few days... my friend had it though and he said it was pretty intense though.

only bad thing about p90x is they try to rip you off some when it comes to price.

if your not hugely fat, and watch your diet allready, you dont need to order the $600 program stuff that comes with it on tv.

im only using curl weights,a pullup bar, and a copyed disc of p90x and its been goin great for me.

[maddafinga]

Every other day try to run 1 to 2 miles or more if ya can (I hate running, but its so good for you). Try and do as many pushups as you can within 10 minutes, until u cant pick your face off the ground. Do 4 3 minute rounds on a heavy bag keeping your hands up at all time move in and out and try to keep your arms pumping (punches in bunches). 3 or 4 sets of 50  crunches. 4 3 minute rounds on speed bag, try to go nonstop through out or hit it about 400 to 500 times per round. Do as many pull ups as you can, take a lil breather than try again.  Then finish off the upper body by lifting some weights (something you can do 16 to 25 reps with). Then if u can run a little more to end it.  

you may wanna do these in a different order that works for you, but I like to save weights for last if ya even mess with em at all. I personally prefer to be light and agile (like bruce lee) over being "swo" and having restricted movement due to muscles.

Well you don't have restricted movement from being big and muscular.  That's a myth.  Not having good movement is a result of not stretching enough.  Period.  Even very large muscles and muscle groups can be stretched to the same length as much smaller muscles.  It's just about taking the time to stretch properly, not your size. 

Now what you're recommending here is real good for getting in good cardio shape, and for getting cut once you have some bulk on you, BUT it's the exact opposite of what he specifically stated he was looking to do.  Not only would your program not put any size or weight on him, it would actively work against him building muscle. 

Also, because of the nature of cardio work, e.g. very high rep stuff, running, or aerobics, and of weight training, for them both to be effective, you want to do your weight training before your aerobic.  Lifting is an anaerobic activity, your body uses your stored sugar to burn as fuel to generate power for your muscles, not your stored fat.  Cardio is aerobic, it uses oxygen and burns your stored fat as fuel.  If you go into an aerobic activity with stores of sugar intact, your body will turn to them first as fuel, as they are a more readily available source.  Do a little reading abou tthe atp-adp cycle.

[pumaclaw]

What i usually do that keeps me in good working order is run downtown and back (approx. 5 miles) then do at least 50 pushups then 50 situps. do this once a day and you will have put on more muscle than you know what to do with!  its quite a commitment but if you wanna get into shape fast this is the way...dont buy into those dumb exercise commercials and buy a crap-ton of useless equipment

[F6Fraven]

I'm 5 foot 2, 170-175 pounds at about 15% BF. I'm into bodybuilding but I don't enter competitions or anything, I'm not an expert on the matter but it's just one of my hobbies. If you want my advice, you have to separate about 9 months of the year to mass building, and the rest to leaning out. Generally speaking, during the mass gaining phase you shouldn't be doing a lot of running or any other aerobic exercises or you'll run the risk of burning off any weight you put on. As for eating, white rice, whey concentrate and plenty of chicken work for me. I don't really count calories or servings or anything but I do keep track of the supliments I take. I usually take in 200 grams of protein from weigh concentrate spread throughout the day. Usually they suggest (pounds of body weight)1.5 grams. I also take 15 grams of creatine per day and NOXPLODE before every workout.
Bottom line though, gaining mass doesn't end in the gym, you have to eat and drink so much that you just want to puke your guts out, it does you no good to have an awesome workout and then find out the next day you lost a pound lol.

[bagrat]

My uncle was using P90X, it works.

Bag, using your program, is there anything I can do to cut out the punching bags since I can't mount one? I have a pair of 12lb dumbells that I've used to "punch" with before.

hmm I suppose you could shadow box for the same duration of time, holding those weights (IMO 5lbs or less in each hand should be more than adequate) in your hands during should definitely compensate somehow for the resistance of hitting a bag. If you have a large mirror that u can watch yourself in it would benefit so you can check your  technique, see when something does not look right and look at yourself as an opponent standing before you( just dont punch the mirror) . Shadow boxing or hitting a heavy bag in my opinion benefit more muscles due to a wider range of motion over working with weights alone, not to mention your hand speed and endurance will increase noticeably. Keep ur hands up

http://www.ehow.com/video_2359751_shadow-boxing.html

[Plazus]

Well you're going to want to start with...

Many thanks madda, and to everyone else! I will definitely refer back to this thread throughout the months of exercising. One thing I was told was that when lifting weights, use a lighter weight than you think, and slow down your reps so you don't injure yourself.

Basically my short-term goal is to pack on a little muscle and weight, and my long-term goal is to have a refined muscle definition. To those who are also working out, I wish the best of luck!

[maddafinga]

Many thanks madda, and to everyone else! I will definitely refer back to this thread throughout the months of exercising. One thing I was told was that when lifting weights, use a lighter weight than you think, and slow down your reps so you don't injure yourself.

Basically my short-term goal is to pack on a little muscle and weight, and my long-term goal is to have a refined muscle definition. To those who are also working out, I wish the best of luck!

Well I feel like f6fraven was pretty dead on with his percentages, 9 months bulk to 3 months cut.  It's way easier to cut than it is to bulk for most people, and based on your height and weight I'd assume you'll fall into that category.  As you build muscle, you'll naturally get more defined and separated, just because your increase in size will show the muscles more.  Building is the hardest thing, after about the first 6 months or so it will slow down quite a bit.  You're actually in a great spot right now, since your body will respond amazingly if you're lifting right.  You'll be shocked at the changes you can produce in your first 6 months. 

[Flipperk]

Was wondering if any of ya old coots, or young'uns had any tips, or advice? I kept telling myself for 3 years that I was gonna put on some weight and pump up some muscle. I am 5'10'', weigh 140 pounds, and nearly thin as a rail.

Just started January 1st. Am looking to gain some weight, maybe 10-20 pounds. Increasing muscle, that is. I am using a powdered whey protein supplement that I mix with water after each workout. Today I ran 2.34 miles in 70 minutes on an eliptical machine. Did 3 sets of 10 reps with some dumbbell weights, sit-ups and push-ups. I know, I am badly out of shape. Hahaha!

Right now I am snacking on an orange, apple, some santa sweet tomatoes, and some cheese cubes. Anyone else out there looking to start the new year with something great?

 

Avoid long cardio workouts, no longer than 30 minutes. 70 minutes is too long for a cardio workout for someone who wants to gain mass, long cardio workouts result in loosing muscle mass. (From experience)


Don't believe me? Look at the cross country runners and see how big they are

[L0nGb0w]

Hardest part is just getting to the gym and doing it, on schedule, never get in the habit of skipping days.  There won't be results right away no matter what program you go by.  Any extra weight someone is carrying around didn't get packed on in a couple weeks, and it isn't going to disappear that fast either.

[guncrasher]

p90x was working great for me, untill i hurt my back at work then i had to stop.  will probably start again any time.  btw dont worry about the weight gain, by middle age it wont be a problem.  I am 5 7 and about 150 lbs all thru my 20's and 30's.  now I am 5 6 and 210.  most of the weight gain was last year when i sat on the sofa with the back problem

semp

[F6Fraven]

You say your goal is to gain muscle mass and definition, I was wondering if you were using light weights and high reps to do this at the same time? Personally, I would never use a high rep workout to build muscle, and I believe that high reps to increase definition is just a myth. You can do 4 sets of 20 reps with a light weight and get a nice pump to your muscles, which will result in a large but temporary increase in muscle size, but wait a day or so and you'll notice you might have even lost some size do to all the calories you burned. In the mass building phase I use between 6-8 reps, but with the high weight I use it might take 45 secs for me to finish a set.
Muscle definition has to do with body fat% and water, not how many reps you did. This is why you focus on gaining mass first, then you can cut back on your calories and burn some of the fat. And if you really want to track your progress, remember your weight before you started gaining mass and compare it to your weight after you finished cutting down. If you gain 40 pounds of mass and then cut down 20, you gained about 20 pounds of lean muscle. Remember also that you probably won't get the definition of a pro bodybuilder, they cut down to about 3% BF and dehydrate to look like that.