getting bigger/working out

[Ibanex0110]

ok, so i am 6'1" and i weigh just under 160 lbs. i am trying to gain weight and bulk up some, so this is what i do: me and my friend go to the gym 5 days a week. mondays,wednesdays, and fridays are upper body, which consists of bicep curls, lat pulldowns, tricep extensions, flys, and everyonce in awhile, rows. tuesdays and thursdays are lower body, which consists of leg press, squat, calf raises, reverse leg curls, and leg curls.

usually we do some form of cardio, which usually consists of stationary bike, box jumping, and jump rope. usually for 20-30 minutes. my diet is basically eating as much as i can, trying to get as much protein in me as possible.

the weight i do when i lift is usually about enough to do 3 sets of 10 repetitions, sometimes less reps cause i get too tired. anyway, someone who knows more about this then me tell me if this is a good way to gain a good 10-20 pounds of muscle.

[raus]

You don't do bench?

Less reps, more weight = more muscle

[Ibanex0110]

yeah, i kinda question that myself, but my friend seems to kinda make the program...he races motocross, and for whatever reason seems to think bench isn't neccesary. it probably doesn't help that we both can't bench that much, and being in a gym, cranking out the 35s is kind of embarassing. but i know we really should do it, and am either going to convince him, or just do them on my own.

[raus]

Don't be embarrassed man, everyone starts somewhere. Bench is great, definitely start doing that.

[[Nightbreak]]

I'm 5' 11" and play American Football (in England) at Cornerback. I weigh about 150, and am going on the juice in the new year as well as getting some dumbells for christmas.

That's the easy way to build muscle.

[south_of_heaven 11]

ok, so i am 6'1" and i weigh just under 160 lbs. i am trying to gain weight and bulk up some, so this is what i do: me and my friend go to the gym 5 days a week. mondays,wednesdays, and fridays are upper body, which consists of bicep curls, lat pulldowns, tricep extensions, flys, and everyonce in awhile, rows. tuesdays and thursdays are lower body, which consists of leg press, squat, calf raises, reverse leg curls, and leg curls.

usually we do some form of cardio, which usually consists of stationary bike, box jumping, and jump rope. usually for 20-30 minutes. my diet is basically eating as much as i can, trying to get as much protein in me as possible.

the weight i do when i lift is usually about enough to do 3 sets of 10 repetitions, sometimes less reps cause i get too tired. anyway, someone who knows more about this then me tell me if this is a good way to gain a good 10-20 pounds of muscle.

First things first: you want to gain that much lean body mass, cut the crap out of your system, cause a diet is needed. I'm on a sports nutrietion diet in which I intake close to 4000 calories a day. The gains you are looking for are very well within your reach, it's just a matter of what you do.

When I take a look at what your doing to your upper body, you seem to focus a bit much on your arms/shoulders. What you're doing is fine, but you really need to incorporate some lower back work, bench (normal/incline/decline), and get some neck work in there. Always make sure you're doing a warm-up set before you do a lift such as bench. And change up the reps/sets. For instance, if you did 3 x 10 on bench earlier, try doing 4 x 6 and go heavier. Or you could do buildup sets, putting on small amounts of weight each time (3 sets. First set is 8 reps, 2nd set is 6 reps, 3rd set is 4 reps).

For your lower body, I think you're fine there. You're covering basically everything that should be covered. If you can figure out how to do dead-lift, rotate that with squating.


;13730368']I'm 5' 11" and play American Football (in England) at Cornerback. I weigh about 150, and am going on the juice in the new year as well as getting some dumbells for christmas.

That's the easy way to build muscle.

Steriods are easy once you get them going, but in order to get them to work to your advantage, you've gotta do almost double of everything I stated above. And surprisingly, steroids are safe if you have the right counter-drugs to take with them and understand correct dosage and injection sites.

[[Nightbreak]]

injection? hell no, this is oral dude.

And the guy I'm getting them off is well known as a juicer, and has been doing it for years. If you're careful, all you get is some mild ball shrivelling.

[south_of_heaven 11]

;13730985']injection? hell no, this is oral dude.

And the guy I'm getting them off is well known as a juicer, and has been doing it for years. If you're careful, all you get is some mild ball shrivelling.

Oral you say? I've looked into both, and I'd go with injection myself. Good luck to ya, and you obviously know what you need to do to reduce the side effects!

I'd ask the kind that you were taking, but I'm worried that the wrong person might see this and all that jazz. I've heard about it happening before on forums...

[Africa]

yeah, i kinda question that myself, but my friend seems to kinda make the program...he races motocross, and for whatever reason seems to think bench isn't neccesary. it probably doesn't help that we both can't bench that much, and being in a gym, cranking out the 35s is kind of embarassing. but i know we really should do it, and am either going to convince him, or just do them on my own.

Go in the afternoon, there are less people then. At evening or later and in the morning it's crowded (where I am that is). 35's really doesn't seem that bad lolz it's better than pumpin the 25's and in a couple months you'd be at 45's, which means you'd officially be considered above the rank of small-fry. You should just tough it out yeah don't be embarassed people understand. Don't go for bigger weights than you lift too, I'm talking other workouts like say biceps, you want do workout properly not do too much weight and lift improperly because you can't get full range of motions etc.

[Dinosawesome]

I'm thinking I should work extra hard to try get my bench press over 110kgs before the end of the year.

BUT I'M SO LAZY

[AA-12]

Definitely bench press. It helps a ton. Really work on your diet too, as diet is like 85% of the overall gain. Protein shakes may help too.

[south_of_heaven 11]

Don't overdo it on the protein however, since your body can only take in a certain amount a day. Anything over that, and you're body will just reject it and you'll piss it out. Basically, you'd be wasting money.

I forget what the percantage is, but I know that each person is different in what their daily protein intake is.

[The Masked Marvel]

And don't do protein on days you don't work out, take it one hour before, one hour after, and before you go to bed.

[Ibanex0110]

yeah, now that i think about it I might get on some sort of diet...and ask my mom for a certain amount of the grocery money so i can buy what i need. we are now starting to incorporate benching on upper body days.

[wonder_steve]

ok, so i am 6'1" and i weigh just under 160 lbs. i am trying to gain weight and bulk up some, so this is what i do: me and my friend go to the gym 5 days a week. mondays,wednesdays, and fridays are upper body, which consists of bicep curls, lat pulldowns, tricep extensions, flys, and everyonce in awhile, rows. tuesdays and thursdays are lower body, which consists of leg press, squat, calf raises, reverse leg curls, and leg curls.

usually we do some form of cardio, which usually consists of stationary bike, box jumping, and jump rope. usually for 20-30 minutes. my diet is basically eating as much as i can, trying to get as much protein in me as possible.

the weight i do when i lift is usually about enough to do 3 sets of 10 repetitions, sometimes less reps cause i get too tired. anyway, someone who knows more about this then me tell me if this is a good way to gain a good 10-20 pounds of muscle.

Swap curls and lat pulldown for chinups. Extensions and flyes for dips and always have rows. You need to give your body a reason to put on those ten pounds of muscle doing exercises where your using small amounts of the muscles in your body will not get you there. Curls use about 3% whislt squats use over 80%. Throw in deadlifts as well you need to work your back as much as you work your front.

[wonder_steve]

;13730368']I'm 5' 11" and play American Football (in England) at Cornerback. I weigh about 150, and am going on the juice in the new year as well as getting some dumbells for christmas.

That's the easy way to build muscle.

Your 150 pounds you don't need steroids you need a sandwich.

[Cybergasm]

Your 150 pounds you don't need steroids you need a sandwich.
:lol: I would so rep you again if I could.


The man speaks the truth... at 150lbs. bringing in your mom's groceries should help. :p

[RockGuitarist501]

hey ryder, what time do you go to the gym?

[[Nightbreak]]

:lol: I would so rep you again if I could.


The man speaks the truth... at 150lbs. bringing in your mom's groceries should help. :p

I'm a small build, went to the gym for a couple of years, starting at about 9 stone. I have a fast metabolism. Muscle doesn't like to build on me, so I'm going to make it.

[wonder_steve]

Food makes it. Steroids increase recovery and increase protein synthesis. If you dont give your body a reason to recover and give it enough protein to use then your wasting your time.

I've got a few mates that find it hard to gain weight. They run out and buy a tub of protein powder saying they cant gain otherwise, they've never tried. What you need is to set up a diet where you know how many calories are going into your system. Add calories each week. keep adding calories and you will gain weight. Start drinking whole milk, enough calories to kill an elephant.

I could do some searching and try and find some info that may help you if you want.

[[Nightbreak]]

Dude, you have no comprehension of how many guys I know who are on the juice. More to the point, they were all taught how by the UK's leading expert on the subject. I'll post my weight and bench etc before and after.

[wonder_steve]

This kid did a cycle http://www.teenbodybuilding.com/andrew.htm

All it shows is that if you don't know what you are doing then roids will not help you. You will get better gains if you just ate more and did some research. Add to that the fact that if you do a cycle then the only gains you will ever get will be from more roids.

I don't expect you to listen but at least do some of your own research and not listen to some mates who learnt it from the uk's 'leading experts'. This is a massive decision you are making. at least find out who these 'experts' are so you can be sure your not just shooting red bull into you arm. I read a post on a forum that something like 30% of males who go to gyms in the uk take roids, how many males in gyms even look like they work out?
Please just read as much as you can. I can give you some links if you want.

[Cybergasm]

;13848748']Dude, you have no comprehension of how many guys I know who are on the juice. More to the point, they were all taught how by the UK's leading expert on the subject. I'll post my weight and bench etc before and after.

There is this show on TLC called 'The Man Whose Arms Exploded'; basically he said the same thing you're saying now and used 'juice'*. Some more info: http://itdoesnthave2rainallthetime.blogspot.com/2006/02/man-whose-arms-exploded.html
I recommend goggling it though.


*Have you ever wondered why its called 'juice'? Or why any drug has cute pet names? If it wasn't that bad why don't they call 'em for what they really are? Steroids- drugs- performance enhancers for those who can't do it naturally. Names like those are just attempts to avoid the reality of what it really is. Do some research on Natural Bodybuilding and you'll see what bodies men can really build with determination and smart work ethic alone.

[wonder_steve]

Thats Greg Valentino (sp?), he's an idiot. That's synthol in his arms not muscle. Basically its an oil he's injected between muscle and skin to stretch the skin. Check out his girly forearms and you can see. I've seen that before and it has a lot of misinformation in it.
IMO if your juicing and your not near an elite level in anything your wasting your time.

Give this a read over http://forum.bodybuilding.com/showthread.php?t=79491

[[Nightbreak]]

http://www.bodybuildingandsteroids.com/laymans-index.htm

Try that, for those who don't believe the stuff I'm learning from these folks. Chris Hart used to play Linebacker with about half of my team. Mick Hart sponsored their old team for a season.