Aces High Bulletin Board
General Forums => The O' Club => Topic started by: Plazus on January 03, 2011, 09:23:18 PM
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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?
:salute
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when I was working out I used
http://www.maxmuscle.com/
to great effect both their programs and their product
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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.
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Hey, U should start doing alot of bench press and just lifitng weights in general. Alternate diffrent body workouts throught the week so you can rest. I use this Protien mix, it seems to work.
(http://www.badasssupplements.com/images/uploads/E-M/Muscletech_Nitro-Tech_Hardcore_4lb.jpg)
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For supplement I just use good ol whey protein.
If you want, I can give you the workout we are using for my football team at college.
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well..
Beer worked great for me... running?.. doesn't that make you lose weight?
Lots of pasta seems to have helped too.
Beer seems to have been the deciding factor, I have no shortage of weight, I have enough for everyone.
NwBie
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I do Butt Compressions, Couch Extentions, and 12oz Curls.
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For supplement I just use good ol whey protein.
If you want, I can give you the workout we are using for my football team at college.
Agree, natural protein in you diet. I advise not to look at supplements, they do have side effects.
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The best advice I can give you is not to get discouraged if you don't see results after a month or two. Change
takes time, and changes like this are gradual. You'll start feeling better about yourself if you don't already,
you'll slowly start to feel as if you're changing, etc.
By the end of the year you'll be flexing to yourself in the mirror half naked, doing the whole "hey baby, how YOU
doin?" thing. Just don't give up :aok
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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?
:salute
Well you're going to want to start with drinking a protein shake about 20 minutes before you start lifting, and then one immediately afterward too. The whey before you workout is so that your muscles will have a readily available source of quick absorbing protein to pull from right when they need it, and then afterward for your body to soak in more when it needs it most, as it tries to rebuild the damage you just did to it. Your meal an hour after you eat should be meat and veggies, then cottage cheese right before bed. The cottage cheese is because it's casein protein and very slow digesting. That way your body will have a store of protein to pull from all night long. Then, some eggs or more protein first thing when you wake up. You're going to want to take in a MINIMUM of one gram of protein per lb of body weight per day. You'll be wanting to up your fiber too.
Start with heavy multi muscle group lifts, get good at them, use strict form, then after 5 months or so of that, add in smaller group isolation exercises. Your body has to adapt to the stress before it will be ready to really grow. You'll be wanting to lift 5 days a week, give or take. I always liked a one on one off schedule.
Ease into it the first two weeks, or you'll be so sore you won't want to continue. After a while you will hardly be able to make yourself get sore. If you stick with it, you'll learn to love that feeling.
Find someone to teach you good and proper form for the basic lifts, they'll be your foundation: Squat (olympic style, that means legs shoulder width apart, butt literally all the way to the ground) Deadlift, Bench, Military Press, Shrugs. Don't worry about biceps or triceps or lat specific exercises. If you're doing your basics routinely for several months, you'll get growth everywhere. Then when it's time to start isolating, your tendons and whatnot will be prepared and you won't injure yourself, so long as you're lifting VERY strictly. Form is the absolute key. You'll lift less weight if you're strict, but you won't hurt yourself either, and you'll progress faster too. If you cheat your form to move more weight, you're only cheating yourself. Remember, cheaters are only working out their egos.
A couple of vids addressing form on basic lifts, very very important!
Watch and listen very carefully. Deadlift: http://www.youtube.com/watch?v=Syt7A23YnpA
http://www.youtube.com/watch?v=ql-N9hAuxNs&feature=channel
http://www.youtube.com/watch?v=Ht363HslwnM&feature=channel
Squat: (not that half squad legs parallel to the ground bs, real olympic squat, that will really put some strength in your core and some size on your quads.)
http://www.youtube.com/watch?v=zYddZUIzJ9g&feature=related
http://www.youtube.com/watch?v=wnr0zyKh2H8&feature=related
http://www.youtube.com/watch?v=kawBY5p29fQ
http://www.youtube.com/watch?v=yha2XAc2qu8
http://www.youtube.com/watch?v=_i60dzS84n8&feature=related
A lot of people will tell you to stop when your thighs are parallel to the ground, with your butt at knee level. That is wrong, that is actually the position to put the most stress on your knees. Going all the way deep is in reality much less stressful on your knees. I have had a knee surgery, so I can tell you from experience.
Bench is pretty straight forward, just remember to put your hands far enough apart so that you pinch your shoulder blades a little when the bar is all the way down. You want to imagine your elbows tracing an arc as a path, not going straight up and down. You'll need to develop a feel for moving the weight with your chest, not with your arms and shoulders. The mind/muscle connection is the most important aspect of it all.
Also, once you get acclimated, perhaps a month or so in, the most important thing you can do for yourself is to lift more weight every time than you did the last. If you squatted the day before yesterday, squat 5 more pounds this time. If you can't, cut back and lift 2.5 more. Lifting more weight is the key to putting on more muscle. That sounds really simple, but you'd be shocked at the guys who don't push the weight consistently. That's the key, always lift more than you did before. You will want to be working to failure in a maximum of 8 reps, a MAX of 8. 6 reps at failure would be better still. (Once you've done a couple of higher rep warm up sets of course, so you don't hurt yourself.) And failure means literally failure. Not I'm very tired and it would be tough to do another, but literally your last rep should put you in a spot where no matter how much effort you put in, you can't get one more rep. My standard was always, if someone offered me a million dollars to do one more rep, could I? If I honestly could say yes, then I wasn't pushing hard enough to hit failure in the right amount of reps.
As a beginner and a little guy, I'd start with 4 sets of 8 to 6 reps, after two warm up sets of 15-20 reps with lighter weight. You should start to feel a blood pump into the muscle group, and warm all over, then you can move on to your real sets.
I'm sure there's more that I'm overlooking here, it's late. Ask if you have any questions. I know this stuff backwards and forwards, I started lifting when I was 16. I've been off a few yeas after my knee surgery, but I'm just now starting back myself. I've had lots and lots of experience with this stuff, I lived in the gym for years and years. Hope that's been some help.
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I do Butt Compressions, Couch Extentions, and 12oz Curls.
Butt compressions?
Please keep your personal life out of this. :neener:
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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?
:salute
im currently completing my 3 month p90x workout, its pretty intense, you should give it a look. it'l make you feel like hell but its worth it for the results.
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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. :aok
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.
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im currently completing my 3 month p90x workout, its pretty intense, you should give it a look. it'l make you feel like hell but its worth it for the results.
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.
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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.
This fat kid told me p90x was total crap, I couldn't help but think "your doing it wrong fatty".
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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.
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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.
:salute
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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.
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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.
(http://img405.imageshack.us/img405/5012/davidandgoliath.jpg) (http://img405.imageshack.us/i/davidandgoliath.jpg/)
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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.
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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. :aok
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.
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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! :banana: 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
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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.
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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) :D. 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 :aok
http://www.ehow.com/video_2359751_shadow-boxing.html
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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! :salute
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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! :salute
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.
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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?
:salute
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
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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.
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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
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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.
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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.
Right here is a man who knows what he's talking about.
I've always found it funny how guys will say things like "I don't want to get too big and bulky." Yeah, well we'll try and hold you back. People don't realize how incredibly much work it takes to put on any serious amount of size and weight. You can gain, but not 80 pounds of lean muscle, unless you seriously work at it for years. People have the idea that if you just hit the gym and do your circuit routine you'll get huge, whether or not you want to.
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Would 3 sets of 10 reps be a good start off point? I still want to pack muscle, so I could always increase weights and decrease reps later on. A guy at the gym had suggested starting out with that set for a few months to let my body get used to the workout.
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yea my bad bra bra I'm not sure why I told u my cardio workout when ur asking to build mass. Here is what I would do when trying to build mass ( I saw results in less than a month) Take a weight that you could only do about 10 reps with, then increase weight and try doing 8 reps (if u cannot do all 8 grab a slightly smaller weight and finish the set) then take a breather and grab the same weight as the second rep and try doing 6 (again if u cannot finish it grab a slightly smaller weight but. don't stop) Take another breather and If u can do another set then do it. Work till ya can't work anymore and the ladies will be sexually harassing ya as u walk down the street> :aok
So 10, 8, 6 and the work out is never done until u eats your protein afterwards. tuna tuna peanut tuna butter and it's just me but I still like to mix some running into it anyways.
somebody said it here and I wanted to quote em cuz my pops would tell me the same thing "why worry about gaining weight? when u get older it will come and you'll just be trying to lose it the whole time" oh well
FLame on
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Would 3 sets of 10 reps be a good start off point? I still want to pack muscle, so I could always increase weights and decrease reps later on. A guy at the gym had suggested starting out with that set for a few months to let my body get used to the workout.
Yeah, that would be a good place to start, just to get acclimated. After the first month or so though, you're really wanting to focus on hitting failure, absolute failure, not just tiredness. In probably two months you'll be more than ready to push it harder. Listen to your body, it'll tell you when it's ready for the hard stuff.
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Yeah, that would be a good place to start, just to get acclimated. After the first month or so though, you're really wanting to focus on hitting failure, absolute failure, not just tiredness. In probably two months you'll be more than ready to push it harder. Listen to your body, it'll tell you when it's ready for the hard stuff.
Okay thanks! Very much appreciated!
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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?
:salute
Start here! www.myfitnesspal.com
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Okay for those who are curious to know my progress. 9 days has passed since I started my workout program. As my goal here is to gain mass, I started out on January 1st, weighing in at a measly 135 pounds (no clothes). Today I weighed in at 143 pounds (no clothes). For the first 9 days, I worked out 6 total days with 3 days of rest. I spent my exercise routine with a light 20-30 minute jog, breaking in a light sweat. Then moving on to work upper body and lower body on alternating days. I began using 3 sets of 6-8 reps, with an additional 10 rep warmup for each muscle group (using lighter weights). After workouts, I try to drink 1 scoop of protein shake.
For food, I have greatly increased my calorie intake. I have been snacking heavily on oranges and apples, eating lots of turkey subs w/ veggies, and smothering peanut butter on my celery. I don't normally have a lot of time at work to eat a lot of food, so I drink a bottle of Bolthouse organic coffee that is fortified with protein. Each bottle provides 19 grams of protein. Since these bottles are on sale at my work, I try to drink one bottle per day at work, then feasting on a lot of food at home during my spare time.
Overall, I feel as though I am putting on a little bit of weight. My waistline seems to have grown a slight bit, as my pants are starting to feel a little more snug around my waist. I have also noticed that my bony shoulders are starting to fill in with more muscle/fat. I don't really look any bigger though, as I do have a lot more time ahead of me. I also feel a little more stronger and am able to lift wooden pallets at work a little bit easier. Some of the stuff I lift at work is starting to feel a bit less strenuous on my body as well.
Once again, thanks for the feedback! I will continue to work on building more mass and keep you guys updated each week! Many salutes! :salute