Help please!

Important!! The following is a text only archive!
For full features; Go to Help please!

posted by skete

I need to know what kind of exercises I can do to increase muscle mass, instead of getting cut in.

posted by canibalistic_js

Bro seriously you need help. First off show us what you do exactly, I mean your routine. We want to know exercises, days break down, and what you are eating because bulking is more then just heavy weights and low reps it involves diet so why don't you post that as well, and be honest with us so we can get a laugh out of it :D Also w3hat are your stats? How long, how much you weigh, height, and experience. And welcome brotha!

posted by AKS

I agree with previous post, but we're not really going to laugh at ya' cause at one point we've all been there. canibalistics mentions a good point that I would agree with though is that lower your reps and focus more on heavy compound movements, that meaning: Squats, Deadlifts, Barbell Bench Press, etc. Lifts that involve a lot of muscles rather than just a few. Also they will involve your fast twitch muscle fibers that are responsible for building mass. Just remember--the bigger the weights, the bigger the muscle~
Look to achieve about 1 to 1.5 grams of pure protein per pound you weigh if you plan on maintaing and/or building mass. So, for instance if you weigh 175lbs, you need to consume at least 175 grams of protein but closer to 260 grams of protein. Divide this amount into 4-6 meals per day. So, if you can find the time in the day to eat 6 meals a day (each meal should be seperated about 2.5 to 3.0 hours apart) each meal should consist of about 43 grams of protein. If you take a protein supplement this will make everything that much easier. Look to eat lean gound beef, skinless chicken breasts, tuna, eggs (egg white), natural peanut butter...For carbs focus on brown rice, however I think that after a workout white may be better? I probably will stand to be corrected on that, Oatmeal, red beans, baked potato, think natural whole wheat, starchy carbs. Also you need to consume some green vegetables. I like broccoli and spinach.
Put the info up so the more experienced lifters can advise you on how to achieve your goals bro. good luck!

posted by AKS

To build your back, do deadlifts
To build your chest, do bench
To build your legs, do suats
To build you shoulders, do military presses
To build arms, do the above.

posted by regg

what are military presses btw

posted by AKS

Military presses are barbell/dumbell presses. It's like doing an incline bench press but just increasing the incline--should be about 90 degrees as opposed to around 45 for an incline bench press. They can be done with either dumbells or barbell.

posted by brsett

This is fantastic advice!!!

posted by PHCPrarieDOG

so pretty much thats saying to never do bicep curls, tricep extensions, etc. for the arms. AKA dont focus on your arms, focus on back, chest, legs, and the arms will get big as you do these? correct?

posted by AKS

No, I don't mean never do curls or extensions. What I really meant was to primarily focus on the heavy lifts and not so much on the detailed lifts. I would not disclude doing barbell curls, hammer curls, curl bar extensions or push downs. But, I think that the majority of your size will come from your heavy compound movements. I can attribute my pull ups to the increase in my bi's and my bench and dips to my ti's. But that's just me, you'll have to find out what works for you. Just a thought.

posted by skete

I posted this under the first thread I started a couple of days ago. Maybe it will help get me some answers.

Whats up guys. I'm absolutley new to body building, so I know absolutley nothing about what I need to do, how much, how often, ect.. I'm 23 yrs old. 5'8, 150lbs. I already have a decent muscle tone, without too much body fat. I'm mainly looking to develop my arms, chest and abs. Given this info, what would you guys recommend for a workout routine? I know there is another forum for what to eat and nutrition, but any advice there would be helpful also. Thanks.

* Add Your Comment - Ask a question *
Share the knowledge!

+
+
+
+
+
+ ...

+
+
------
+
+
+
------
+
+
+
+