Gaining Muscle Help

[growing4her]

In that pic Im exactly 185 lbs and smoking now Im 205 and not smoking . And in both pics im 6' 1" . Im not sure about the weight im looking to be , I really dont care about being to heavy, I just want size and cut. If you made me guess Id say around 230 -240 lbs to get the size I want.

The thing is I want to get there with a routine and a diet and can maintain long term . I don't want to eat 40 cans of tuna before 9 a.m ,if you know what I mean.

 

[Pegasus]

A 30lb lean weight gain, over previous heaviest lean weight, would take a number of years drug free.

 

[growing4her]

Nah , I'm up 20 lbs now and there's very little fat build up . Nothing I couldn't control with a couple hours of cardio mixed in a week.I saw pics of a kid who did a 6 month bulk gaining 30 lbs and he had near 0 fat added.He had a thread he updated and people gave him alot of props and no one called bullshit so I think he was legit.

 

[RockofFox]

Yeah you looked pretty lean so my advise would be as I said before to overcompensate slightly on the good quality calories, and when you start to see fat then gradually reduce the calories. You can always cardio like you said.

Pegasus is correct though, it can take a long time, but depending on the metabolism. I'll never put on 30lb more muscle, there is no way I could even with roids coz I know my body and I'm a naturally thin guy who has put on as much muscle as I can without getting into what I call 'bodybuilder mode' (like you said growing, watching calories, eating every 2.5 hours, eating 40 cans of tuna, no beer, so unsustainable).

But fuck your gonna need to be disciplined and go hard if your looking to put on that much size so quickly.

I would be inclined to think its gonna be hard to do and maintain a lean bodymass, but I hope you succeed!
Make sure you post a pic so we can see!!

 

[Pegasus]

The max gain I have seen in person over previous best lean weight is 10kg in a year odd, DRUG FREE. Now training drug free for extended times is rare, most guys ask for roids as they walk into a gym. Of course they claim to be drug free and this distorts what guys expect.

Most guys like youirself that start drug free, then quickly turn to drugs out of fustration. It is better to expect a long road/

 

[growing4her]

Drugs are a nono for me. Im eating peanut butter ,bananas and boneless chicken breast like their free.I remember my cousin spending 3 years working out when he was a teen and getting the size of Jon Claude Van Damme . His diet was horrible since he was in a very poor family.I had a friend in high school who did the same thing in about a year , but he was eating tons of different vitamins he'd steal from GNC stores everywhere.

Im going to go heavy weight low rep workout for 4 weeks .

Then do 2 weeks of low weight high rep working out.

Then back to heavy for another 4 weeks.

Will this help to add some cuts to the 4 weeks mass routine ?

 

[RockofFox]

Hey growing, I would suggest that when you doing your 4 week bulking phase of low reps high weight, dont change it until you plateau your gains. There is no point changing your routine if you are still increasing your strength each week, which is the ultimate goal of what you are doing. At that point change your routing to include higher reps (I have amazing routines for this, PM me and we'll talk about it, let me look over your bulking routine too.)

Dont just change for the sake of changing after a set amount of weeks, your body doesnt work to a set amount of weeks. When you stop gaining, BAM! change the workout.

This may prove much more effective than doing 4 weeks of this then 2 weeks of that.

Dont do too much cardio in your heavy weight phase, remember, the goal here is to add lean muscle.

Oh and make sure you consider your post workout drink, thats very important. People who have read my posts know I'm not a big advocate of supplementation, but this is one time it is important

And eat like there's no tomorrow!

 

[growing4her]

Thanks Rock . Ill pm you with my plan routine and then just change it as needed and ill start it Monday .Also I think I found a good source for cardio exercises. Have a look and tell me what ya think.


http://www.youtube.com/watch?v=PYfNA_lmkHM

 

[SuperSize]

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).

That sounds really good haha I gotta try out sometime.


So what do you guys eat? Any of your special recipes? Peanut butter, chicken, and bananas? What do bananas have that make them special?

 

[Pegasus]

Bananas are a carb source , as they are high gi best eaten post workout.

 

[kingpole]

I put on about 8 pounds of muscle took about 8 months i weighed when i started, now about 193. Pant size has not changed much so it must of been mostly muscle. biceps got bigger, ass got bigger to.

 

[Pegasus]

KP if you did strength type training, your ass often gets bigger as this is a muscle used in many compound strength moves.

 

[Flanker6]

Growing I'm going to throw in my advice as well. In January of 2009 I weighed around 148 lbs. Now it's December, I'm weighing in at 197 on a good day, 192 at the least. I did with diet and intensity. I use a product called "Mass Gainer" its made by Body Fortress and they sell it at walmart for about 13$. Cheap, and it works. With whole milk I get a good 1,000 calories out of a shake and about 60-70g of protein. During school I workout Mon, Weds, Fri, and do arms on Sun (Having killer biceps is not appealling to me, I go for weight and strength). If you want to improve those things, try to narrow your work out into 4 exercises for each muscle group. Now that its winter break I work out every other day: back, chest and abs; next day is arms, abs, and legs rinse and repeat. heres a sample work out if you want to try it.

Chest:

Bench press

185 x8
195 x6
205 x4

"Crazy Eights" (this is difficult to explain, lay on your back and bring a single free weight as if your doing a tricep extension. Bring the weigh back over your chest and do a single "pump" upwards. 2 extension, then 2 pumps, 3 extension, 3 pumps, etc. until you get to 8.)

Dumb bell press (like benchpress with dumb bells)
I twist as I'm coming up and twist on the way back down
I do 3 sets of 8

Fly
This is the only "machine" i use. It's the giant rack with the cords attached to the handles. I do 3 sets of 10

7's
This is a fun one. Do it with no weight on the bench press bar, unless you're insane.
7 1/4 presses
7 1/2 presses
7 3/4 presses
7 full presses
7 incline pushups
7 decline pushups
7 regular pushups
Repeat until you can barely do one regular push up

Back:

Shoulder presses
3 sets of 8

Upright Row
3 sets of 8

Shrugs
3 sets of 12

That one machine with the cord. Forget what its called

Then I usually finish out with 3 sets of 10 "slow" dips. If you can't find a weight belt then try these slow dips. Drop fast, hold, then push up. At the school gym I usually do 3 sets of 8 dips with a 45 lb weight attached.

I'll spare you with abs because not everyone needs or wants a 6 pack. These exercises have really worked for my upper body. Of course I do squats and all that good stuff on other days. I know I'm lacking cardio, I'm going to start running everyday again after christmas.
Hope this helps you