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posted by Matt04

Hi i was woundering if you guys had any ideas on how to get big quickly without takind roids or anything. i have a program but i only put on about 1 kg a month and i want to get big quick cause im a 15 yearold guy who weights a measly 134lb(61kg) and 5"9 and i play rugby.

i also have been told that doing low reps with heavey weight can stunt your growth. is this true? i am also thinking of investing in a bench press for home so i can build up my upper body more,cause i have a weird bodyshape where my thighs are bigger than my mid section and the same size as my chest.

posted by jcvaughn26

okay, first off you said without roids, don't even consider roids at your age. Anyway get big quick? Well, you are still maturing at age 15 and you'll have to wait to develope some, but I can give you some input. You need to eat eat eat. Eat clean foods, protein should be at 1.5-2x your body weight eating every 3hrs. Lift all your body don't just do upper body work, because you think you're unpoportional (sp?), your upper body will probably mature later as you develope naturally, that is how it was for me. I don't mean lift full body all in one day. Personally my split is Monday- chest tris, Tuesday- bi's back, Wednesday- off, Thursday- Shoulders, Calves, forearms, and friday- legs. I have never heard of such a thing that lifting heavy will stunt your growth. To get bigger I would strongly suggest lifting heavy low reps after warming up of course. Also I'd suggest doing negetives for lifts when it's possible and to failure plus 2, and little things like that. 15 sets on most body parts max. For supplements creatine, multi, and protein. Short list, I am sure other will be glad to help you out. I am going to be gone until Saturday so I won't be able to get back to you if you have more questions, I am sure people can tell you what they think about what I said. Good luck, lift hard, and eat healthy.

posted by Matt04

i understood everything but this.

Should i also but a bench to do extra weights at home?

posted by bigtred

Find a training partner, you're not gonna start doing heavy lifts at your home alone, that's how people get hurt!! ALso, read up on "20 rep squats" , you'll grow from that. And don't forget.....EAT!!

posted by jcvaughn26

Well protein being 1.5-2x your bodyweight I mean that if you weight 100lbs then every day you should be consuming 150-200grams of protein.

sp? just means I didn't know the spelling :rolleyes:

Negetives are when you put weight on that you can't actually do like 20lbs too much and then you let it down as slow as possible and then your partner helps you get it back up.

Until failer plus some reps, so say you can do 10 reps on your own then you can't get it up anymore have your partner help you do the weight a couple more times

"Should i also but a bench to do extra weights at home?"
that depends...... more doesn't always calculate to bigger or stonger. If you are getting 45min-1hr of lifting on your workout days like the split I showed you, then you don't need to do "extra" lifting. Your body needs time to recover and rebuild muscle. You don't want to overtrain.

Alright now I'm off to work so I'll talk to you Saturday. Oh ya did we tell you to eat. EAT EAT EAT. :thumbs:

posted by Smallguy

good post JC

Smallguy

posted by Matt04

i was also woundering how to get much broader shoulders. my shoulders seem to droop down alot and they are not that wide. this also contributes to my skinny appearance.

i have started at the gym again and have got my new program. for each i do 3 sets with 10 reps. should i be struggling on the 5th rep or should i pump the whole set fairly good?

just one more question. my program had three sessions on it. i got the the gym mon,tues,wed and thursday. is it ok to have that 3 day break or shouls i go on saturday to fill in the gap?

Thanks in Advance.

posted by jcvaughn26

Well personally I believe broad shoulders will come with age partially. I'd would do deadlift (back day), military, and lateral raises as a few of my lifts. Developing the traps will make it look like you don't have drooping shoulders and the good delt developement will broaden you up. 3 days off isn't bad although I hate having that many off in a row. I'd workout friday and take wednesday off, but that's just me. 3 in a row is fine as long as you're keeping your diet in check, and aren't just being a total lazy ass.

posted by Matt04

i have herd alot about dead lifts but i dont really know what they are exactly. could you explain them?

posted by serious newbie

This is where the weight is on the ground , you bend down and pick it up. The hands are usually straight down from the shoulders and the legs a bit wider. You lift the weight straight up until your legs are straight and your shoulders are pulled back.

Broader shoulders will come with bigger Lats and Traps. Pull downs, pull ups and rows will work the lats, shrugs and dead lift will work the traps.

posted by Matt04

Thanks everyone for your great responses. i still just have some queries.

with every exercise i do they program says to do 3 sets of 10 with the same weight.

Is this enough to get me big?will this have a effect on my body shape?

and when should i start to begin to struggle lifting the weight on a set?

posted by serious newbie

After a while though you wont gain that fast just doing 3x10. If you are getting sore and the weight you can do is increasing then it is good.

A couple things to add. I highly recommend a warm up set to start. I put on enough weight where you can rep it 15-20 times and just start to get tired then stretch those muscles a little. This will let your blood get to the target muscles and warm up your ligaments. You will get far fewer injuries and it will allow you to lift more. If you are doing 3x10's you should be struggling on rep's 8/9 and need a spot help on 10. If you need a spot on 9 as well thats fine, if you don't need help on 10 then you need to add more weight. Having a good spotter is important. If you are going to failure you will get sore. Heal before starting again on the same muscle group. Wait until you don't feel sore and then one more day then lift again.

Make sure you are eating as much food as you can. Diet is so important especially at your age. And sleep. Your body releases most of the hormones that repair your muscles at night when you are sleeping.

When the 3x10's aren't making you sore anymore then you can start mixing up the sets and pyramiding. For example I did 10, 10, 8, 8, 5, 5, 5 on hang cleans yesterday, then 10, 8, 8, 8, 8 on military. Some days you can go 10, 8, 5, 3, 3, 3 on a major compound lift. Others 5x10. This stuff all seems neat, but the paragraph above is more important even though it is small. EAT and SLEEP and then lift.

posted by shortz

I am going to disagree with a few things here. First of all, one should not use being sore as a way to tell if a muscle is worked well. I don't get sore often anymore. Maybe tris, but never back and bis and they are my strongest parts.

Second, IMO, if you need a spotter to lift the weight off, then you are most likely not using good form to push the weight. How many times do you use a spotter on pulling mostions? Never? How do you make gains if you feel that a spotter is necessary to get that last rep? BTW, I am not saying that a spotter should not be there. That is asking for trouble. I am saying that your spotter should not have to touch the bar at all unless he is getting you out of trouble.

One last comment. That is some high volume there. IMO, mass comes from lower volume training and lots of rest and eating. A beiginner will make gains off of anything, so let's not have him believe that what works in the beginning may not work later. no more than an average of 9 sets for a major muscle and 6 for a minor will give you good results. That's only if you are using a split. If using a full body routine, then go for 3-4 sets per body part.

posted by Matt04

so say this was for DB chest press.

so what you guys are basically saying is that i should start with a warm up set of 15-20 reps then strech. then start with a weight i can pump 10 reps with then move the weight up untill i can only do 8 then,8,5,5,3 or another variation.

do i do this on machines aswell?

And in reply to the growth, i have just got back into it after a 3 month break cause of a broken wrist and i am getting little gains back. the most noticably ones would be my bis and my chest. but the time before i broke my wrist i got to a stage where i could only put on about .5cm on every muscle a month.

would using this method of lifting bring faster results?

Thanks, Matt

posted by serious newbie

I will just clarify a little. I tend to push my workouts pretty hard and I am going for a slightly different goal and am at a different place in my training. Hopefully I didn't make it seem like you should go do the same sets I am doing. For all body building advice listen to them. If you want to beat people down then I can help you but most people aren't into that.

As for the spotter bit my point is you shouldn't be able to complete every set you do. You don't really know how much you've got if you just do 3x10 and never need a spot. With the rows the only place a spotter can help is with those ISO machines. They can help a little on the weight side of the lever. Spotters are mostly meant for the squat/bench/dead lift lifts, but if you go to failure there are lots of ways a good spotter can help you push a little more. With a good spot you can always work a little harder than just on your own. You can always slide the bar down to your stomache on bench, but a spotter will make you work that last little bit out that could move 200 but not 225.

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