Gaining Muscle Help

[kingpole]

FreeMotion are commercial pieces of equipment- far too expensive for the home. A lot of gyms have them, including the one Mr. Sneakypants goes to. Mr. Sneakypants can lift enough to not be embarrassed, he's just scared to do free weights due to injury concerns. According to that wiki on page 1 of this thread, it means Mr. Sneakypants is a pussy

No it just means mr. sneakypants loves pussy. I would go with any leg press device to work all the muscles in the legs. keep the weight light and lift slow do not lock the knees. When you lock the knees you risk joint injury. Make sure you ass never leaves the seat. And when doing bench press do not arch youjr back. This may look impressive because it allows you to lift more weight but it can injure the spine.

 

[Nacho]

Hello I have not read the any of the posts preceding mine because I don't want to get into any arguments. I have been researching this particular topic daily since mid march and while I am far from an expert I would say my post is one you need to read several times to make sure you understand it. I am sure there have been other good posts on this topic in this thread so I mean no disrespect to anyone.

There are three basic components to building muscle and the fundamentals are so much more important than the details it isn't even funny. The details are important but compared to the fundamentals they are just that, details. Here are the main three fundamentals.

1) Work out - There are many ways to work out correctly. You can use machines, you can use free weights. It really doesn't matter if all you want to do is build bigger muscles. I would argue that some ways are better than others. Specifically if you are willing to learn proper technique then free weights are superior to machines but if not machines are less likely to injure you. Initially it doesn't take much to make your muscles grow, so don't over do it! 3 times a week is plenty no matter what that article you just read told you. Ease into it and focus on technique. Soon you're going to be lifting very heavy weights and that's when you're going to have to really push yourself. Not in the beginning.

2) Diet - This is the area that is actually quite simple but made complicated by the industry. Simply put you are going to have to track what you're ingesting. It is critical to get enough protein. Protein itself does not make your muscles bigger but it provides an enviornment that encourages growth. You need to ingest 1 - 1.5 grams of protein per lb of body weight. This is where protein powder can come in handy. Not necessary but convienient. It is also critical to get enough calories. For a short period you'll be able to gain muscle without gaining any fat but for the most part if you're not getting enough calories in you're not going to grow. No matter what anyone tells you this is a simple fact. How long this newbie period lasts depends on the person but figure you have 1-3 months because you're not overweight.

3) Rest - You need to rest your muscles for them to grow. Over training is extremely common because most amateurs are trying to do what pro bodybuilders are doing without the superior genetics and without the steroids.

4) Goals - You must have a goal and you must track your progress. Pictures every month are a great way to check your progress physically and tracking your lifting by workout will ensure you're progressing. This is critical because building muscles takes time. A couple months won't build you a super body. A couple years of dedication will get you a long ways towards your goals. No matter what any suppliment selling company is trying to tell you they are lying. There are no shortcuts for a drug free bodybuilder.

So - at this point I really haven't told you anything specific about what program you should do, or what lifts to do, etc. Why? Because those are details. The fundamentals are much more important.

Personally I would suggest you go read everything on Lyle Mcdonald's site. Everything there is science based and practical application from his many years of training experience. I also highly reccomend "Starting Strength".

There are plenty of good programs out there for beginners but I think Starting Strength is one of the best. You don't need the book, just read the wiki.

 

[RockofFox]

Mr. Sneakypants has been lifting for about 4 months now, and has finally worked up to where he can easily do 3 sets of 10 pull ups. But he's afraid to do free weight squats or bench, due to safety/injury. How about these free motion machines below? When he uses one, Mr. Sneakypants really has to work to stabilize his arms while pushing. Has anyone used these with success?

Freemotion Commercial

Mr Sneakypants is this because of:
-pre existing injury
-you have seen someone blow a kidney out their ass
-your worried about what might be with free weights

If it is b or c, you need not worry, as a personal trainer I can tell you that free weights can potentially be as safe as wiping your own ass.

I've been using free weights for about 10 years and have only gained one injury, through sheer stupidity.

But weight lifting is as much mental as it is physical, in fact I honestly believe (although it sounds very cliche'd) that the mental aspect of weights is probably more important than the physical aspect. Reason being that your physical ability to hit a given number doesnt change much, your mental capacity to push past that number does though.

So if you genuinely dont think you can't deal with free weights for the time being, thats fine, your not ready. But look to it as a goal as a complete free weight routine is most rewarding.

Mate your no pussy.

 

[MoreGains]

Haha I love this speaking in 3rd person, and I agree with RockofFox. As a personal trainer again, (albeit casually to pay my bills through uni), free weights should be safe and the exercises should be the cornerstone of any resistance program (provided one has progressed enough from bodyweight exercises - which it sounds like you have).

 

[SuperSize]

How much muscle could I gain just by working on body resistance (situps, pushups, pullups, dips, etc) ?

Would I just get toned?

 

[RockofFox]

How much muscle could I gain just by working on body resistance (situps, pushups, pullups, dips, etc) ?

Would I just get toned?

Mate that is an impossible question to answer over the internet. Me personally would be very little with the pushups, my body requires heavy weights cycles every few months to grow and then lighter stuff to maintain.

But pullups and dips are great compound exercises and almost anyone will get some growth doing the appropriate amount of these exercises.

A friend of mine could get an awesome physique just by playing with his cock, so its totally up to the individual and your genetics.

Some guys get fabulous results with bodyweight training exercises.

Have a look at the below link and give it a crack. This site is awesome I recon

Building an Olympic Body through Bodyweight Conditioning: A Bodyweight Strength Training article from Dragon Door Publications

 

[growing4her]

Hey Rock , maybe you can help me with a new routine. My old routine I started in Nov 2007.A full body workout every other day.I stopped gaining ofcourse but kept doing it just for the cardio benefit. I switched a couple months back to this workout.

Monday - 50 leg curls leaning back to put stress on my abs during - then 35 crunch type sit ups -then 20 lying on stomach leg curls ...I repeat this 3 times without rest

Tuesday - Bicep curls 5 to 9 sets of 12 - then 4 to 6 sets of 12 military presses -then I pull the bar up to my neck with a reverse curl grip 3 to 5 sets of 12

Wednesday - push ups, I do sets of 20 all different hand positions and end with complete exhaustion .

Thursday - repeat Monday

Friday - repeat Tuesday

Saturday -repeat Wednesday

Sunday - off

Can this be changed to give me better results?I lost count of the days but I havent smoked in well over a month so im eating and breathing alot better. I want to take my size now and just make it twice as big keeping the same definition. Heres a before pic Rock , Can I double this in about 90 days if I do what you say to a "T"?

 

[kingpole]

Hello I have not read the any of the posts preceding mine because I don't want to get into any arguments. I have been researching this particular topic daily since mid march and while I am far from an expert I would say my post is one you need to read several times to make sure you understand it. I am sure there have been other good posts on this topic in this thread so I mean no disrespect to anyone.

There are three basic components to building muscle and the fundamentals are so much more important than the details it isn't even funny. The details are important but compared to the fundamentals they are just that, details. Here are the main three fundamentals.

1) Work out - There are many ways to work out correctly. You can use machines, you can use free weights. It really doesn't matter if all you want to do is build bigger muscles. I would argue that some ways are better than others. Specifically if you are willing to learn proper technique then free weights are superior to machines but if not machines are less likely to injure you. Initially it doesn't take much to make your muscles grow, so don't over do it! 3 times a week is plenty no matter what that article you just read told you. Ease into it and focus on technique. Soon you're going to be lifting very heavy weights and that's when you're going to have to really push yourself. Not in the beginning.

2) Diet - This is the area that is actually quite simple but made complicated by the industry. Simply put you are going to have to track what you're ingesting. It is critical to get enough protein. Protein itself does not make your muscles bigger but it provides an enviornment that encourages growth. You need to ingest 1 - 1.5 grams of protein per lb of body weight. This is where protein powder can come in handy. Not necessary but convienient. It is also critical to get enough calories. For a short period you'll be able to gain muscle without gaining any fat but for the most part if you're not getting enough calories in you're not going to grow. No matter what anyone tells you this is a simple fact. How long this newbie period lasts depends on the person but figure you have 1-3 months because you're not overweight.

3) Rest - You need to rest your muscles for them to grow. Over training is extremely common because most amateurs are trying to do what pro bodybuilders are doing without the superior genetics and without the steroids.

4) Goals - You must have a goal and you must track your progress. Pictures every month are a great way to check your progress physically and tracking your lifting by workout will ensure you're progressing. This is critical because building muscles takes time. A couple months won't build you a super body. A couple years of dedication will get you a long ways towards your goals. No matter what any suppliment selling company is trying to tell you they are lying. There are no shortcuts for a drug free bodybuilder.

So - at this point I really haven't told you anything specific about what program you should do, or what lifts to do, etc. Why? Because those are details. The fundamentals are much more important.

Personally I would suggest you go read everything on Lyle Mcdonald's site. Everything there is science based and practical application from his many years of training experience. I also highly reccomend "Starting Strength".

There are plenty of good programs out there for beginners but I think Starting Strength is one of the best. You don't need the book, just read the wiki.

Great post, i agree with this it simplfies an over complicated subject.

 

[kingpole]

Hey Rock , maybe you can help me with a new routine. My old routine I started in Nov 2007.A full body workout every other day.I stopped gaining ofcourse but kept doing it just for the cardio benefit. I switched a couple months back to this workout.

Monday - 50 leg curls leaning back to put stress on my abs during - then 35 crunch type sit ups -then 20 lying on stomach leg curls ...I repeat this 3 times without rest

Tuesday - Bicep curls 5 to 9 sets of 12 - then 4 to 6 sets of 12 military presses -then I pull the bar up to my neck with a reverse curl grip 3 to 5 sets of 12

Wednesday - push ups, I do sets of 20 all different hand positions and end with complete exhaustion .

Thursday - repeat Monday

Friday - repeat Tuesday

Saturday -repeat Wednesday

Sunday - off

Can this be changed to give me better results?I lost count of the days but I havent smoked in well over a month so im eating and breathing alot better. I want to take my size now and just make it twice as big keeping the same definition. Heres a before pic Rock , Can I double this in about 90 days if I do what you say to a "T"?

You look great what is it you want to improve. Trick don't work to exaustion you stunt your growth. Shock the hell out of your body but do it to the piint it feels right or good.

This is what i have been doing just started it last week.

Warm up of course work the core on the swiss ball just for warm up. Ypou already look like you got a stable core.

lift heavy:
example bench press heavy shor set no more than 6 reps. i lift for example 215 lbs on this one
moderate lighter weigh wider set 10 reps. 160 lbs
light weight 15 reps. 120 lbs.

Standing leg press which for me is harder than squats for some reason.
240 lbs/ 5 reps
180 lbs/ 10 reps
160/ 15 reps

lat pull over or any kind of lat device
200 lbs/ 5 reps
170 lbs/ 10 reps
160 lbs/ 15 reps.

Well by the time you get to the light weight it feels as heavy as the heavy lift.

Don't lock your knees or elbows or go to full range of motion. Only do a 3/4 squat wear flat heeled shoes this wil add more emphasis to the squat, you'll feel it in the ass and back of the legs more.

On the bench press don't lif to full ectension this cause a rest period when you lock elbows. contantly keep the tension on the muscles being worked.

 

[kingpole]

You look great what is it you want to improve. Trick don't work to exaustion you stunt your growth. Shock the hell out of your body but do it to the piint it feels right or good.

This is what i have been doing just started it last week.

Warm up of course work the core on the swiss ball just for warm up. Ypou already look like you got a stable core.

lift heavy:
example bench press heavy shor set no more than 6 reps. i lift for example 215 lbs on this one
moderate lighter weigh wider set 10 reps. 160 lbs
light weight 15 reps. 120 lbs.

Standing leg press which for me is harder than squats for some reason.
240 lbs/ 5 reps
180 lbs/ 10 reps
160/ 15 reps

lat pull over or any kind of lat device
200 lbs/ 5 reps
170 lbs/ 10 reps
160 lbs/ 15 reps.

Well by the time you get to the light weight it feels as heavy as the heavy lift.

Don't lock your knees or elbows or go to full range of motion. Only do a 3/4 squat wear flat heeled shoes this wil add more emphasis to the squat, you'll feel it in the ass and back of the legs more.

On the bench press don't lif to full ectension this cause a rest period when you lock elbows. contantly keep the tension on the muscles being worked.

If you want to get stockier add bulk lift heavier do fewer sets. 9 dets of anything is just going to make you skinny!

 

[SuperSize]

Is this the starting strength website? Starting Strength Wiki

 

[growing4her]

Thanks Kp. Funny how even a comment from guy will make you proud of the work you put in.

Im wanting to take my size and double it. I dont want big uncut muscles , I want big cut muscles.The routine im on now is giving me gains but If I can speed them up without killing myself I would like that.Im in it for the long haul now , no going back.

I basically want to get a little bigger than Wolverine , then just do a maintenance routine.

And will moving to heavy weight low reps take away my cuts and give me only bulk ? If so would it help to rotate from light to heavy on each exercise each time?

 

[NP97]

BEST PRE-WORKOUT MEAL:
Peanut butter (all natural if available) and banana sandwich on wheat bread. Protein and Vitamins... plus a bit of carbs for energy. Wash it down with a big glass of water and you're golden. Brought one of those to school (not for lunch) every day before I worked out for football (American).

 

[kingpole]

Thanks Kp. Funny how even a comment from guy will make you proud of the work you put in.

Im wanting to take my size and double it. I dont want big uncut muscles , I want big cut muscles.The routine im on now is giving me gains but If I can speed them up without killing myself I would like that.Im in it for the long haul now , no going back.

I basically want to get a little bigger than Wolverine , then just do a maintenance routine.

And will moving to heavy weight low reps take away my cuts and give me only bulk ? If so would it help to rotate from light to heavy on each exercise each time?

You want to bulk but stay lean, not to many sets and don't exsaust yourself. Also to keep lean add in cardio. i prefer slow cardio to fast cardio like a walk on the treadmill for 20 minutes. Because you stopped smoking you may pack on some muscle poinds. The cardio will help you keep the cuts if combined with weight training.

Now me im all bulk just now getting some definition.

 

[RockofFox]

I'm with the others, you've got a great physique Growing4Her.

I agree totally with the others sentiment, I think you most certainly need to cut back on the sets, and make sure that when you say for 9-12 reps, that that is actually where your failing, not an arbitrary number that your putting on and stopping at, if thats the case, then add more weight.

KP's right on the money, as I've said before, lift heavy most of the time, eat lots get lots of sleep and dont do too much. Nothing beats heavy weights.

The thing is that every individual is so different that there is no one workout that will suit everyone. I'll post my workout and have a look at it as a bit of a comparison. Its worked for me and I'm at my best weight, I like to carry a bit of fat because I have a very high metabolism. In all honesty I can drop 3kg in a week if I get sick. A few months ago when I had stomach problems I went from 81kg to about 77.5 in a little over a week. Thats not a good thing believe me!

I'm flat out tonight but I'll get in touch with some other info.

I just do day on day off, never 2 days in a row never more than 6-7 sets per body part

Chest
4 sets flat dumbell or barbell bench
3 sets incline or decline dumbell or barbell

back
4 sets slightly bent leg deadlift heavy
3 sets pulldowns

shoulders
4 sets military press or an altered version of the push press to incorporate an upright row
3 sets db press

bi's
3 sets preacher/standing BB
3 sets preacher/incline curl

tris
3 sets dips
3 sets pushdowns or french press

I dont do abs

I do this as a heavy work out for about 5 weeks then cycle with a program developed by dr Ron Laura called Matrix training

Type "ron laura matrix" into you tube and have a look for yourself. Its great, you use about 40% 1 rep max, so its less than half the weight of the above, you get a great cardio workout and gain strenght. This I can vouche for, I'm a fan. I'll post a more comprehensive look on "matrix" training tomorrow or friday.

 

[RockofFox]

Thanks Kp.

Im wanting to take my size and double it. I dont want big uncut muscles , I want big cut muscles.The routine im on now is giving me gains but If I can speed them up without killing myself I would like that.Im in it for the long haul now , no going back.

And will moving to heavy weight low reps take away my cuts and give me only bulk ? If so would it help to rotate from light to heavy on each exercise each time?

Mate you'll find it very difficult to gain large amounts of lean mass without some fat, hence why professional bodybuilders "bulk up", then "lean down", they get fat as fuck then get ripped to shreds. You need to ensure you are in positive calorie and nitrogen balance all the time, and its very difficult to get just right, so you should err on the side of gaining fat by eating too much quality food, as you are quite lean and it will be easier for you to lose the fat than gain the muscle.

Heavy weights wont inherintly take away the cut and give bulk, muscle is muscle, if its getting bigger then so be it, if its covered with fat, then yes you will look less cut. Dont worry about rotating, you should only rotate a routine when you stop gaining to re-shock the body. Give a routine time to work, say between 4-8 weeks until your gains slow or stop.

 

[RockofFox]

Great shoulders by the way mate

 

[growing4her]

Kp and Rock ,thanks for the time and advice.Everything you guys said makes sense and Im going to come up with a new routine and let you guys look it over before I start it. With my old full body everyday routine I would get a great cardio and overall feeling of strength ,which would help counter the damage them damn cigarettes were doing. I stopped gaining but continued the same routine just to keep myself feeling good.
As soon as I beat the smoking " 22 years" I began to target single muscle groups , hoping for real gains.Im up 20 lbs of naked body weight.My legs ,back/shoulders/triceps and lats are swollen like never before . My cuts arent the same but Im still rock hard .I'll post the new routine in here as soon as I can sit down and plan it.Thanks again for all the help guys

 

[64N64]

f

 

[RockofFox]

whats your height/weight growing4her?

what weight do you think you want to get to?