Rich J Posted October 20, 2011 Report Share Posted October 20, 2011 So yeah basically looking for tips on how to just get bigger, did google for a bit but ended up with a million conflicting things. To make it clear I dont want to end up with muscles bigger than my head, just want to bulk out a bit. Im 6 4 and weigh 13 stone, I eat alot but I'm pretty active and nothing really changes. So any suggestions? Quote Link to comment Share on other sites More sharing options...
JD™ Posted October 20, 2011 Report Share Posted October 20, 2011 So yeah basically looking for tips on how to just get bigger, did google for a bit but ended up with a million conflicting things. To make it clear I dont want to end up with muscles bigger than my head, just want to bulk out a bit. Im 6 4 and weigh 13 stone, I eat alot but I'm pretty active and nothing really changes. So any suggestions? If you're not that serious about it, but still want results, it's a simple case of doing a couple of full body weights sessions a week, and a couple of protein shakes. f**k the science that will follow this post, that's all you need to put on a bit of lean mass. Quote Link to comment Share on other sites More sharing options...
Rich J Posted October 20, 2011 Author Report Share Posted October 20, 2011 Im serious about putting some weight on could do with a bit more strength too, but im not bodybuilding. Any shake suggestions, brand wise? Quote Link to comment Share on other sites More sharing options...
JD™ Posted October 20, 2011 Report Share Posted October 20, 2011 Im serious about putting some weight on could do with a bit more strength too, but im not bodybuilding. Any shake suggestions, brand wise? I've just got myself into the same situation as you, but I've been helping people through it for years. All I'm doing right now is switching my running effort into some weight sessions (in my case it's all about explosive movements at low weights, I prefer those results to the numbers game... I suppose it's kind of the TGS vs Street debate of the gym world) and making sure I supplement that with protein. Ive tried a few over the years, and only recently found one I like, which was from isitafox on here (I think) and is the unflavoured version from www.myprotein.com In terms of the weight sessions, just make sure you know as many exercises as you can, and be sure to mix it up. That's both for interest and technical reasons. Keep your muscles guessing and you'll get results, plus you'll be working new muscles to fill out, for instance, your arms. Taking that 'for instance' further, you can take arm curls... an arm building exercise right? - Bicep curls, underhand grip, 'usual' curl movement - Tri curls, overhand grip, helps work the tricep (which actually makes your arm look bigger than the bi does) - Hammer curls, hold free weight same way as you'd just hang your arms normally, curl from there etc etc, each does a different thing, and if you do them all your arm will look bigger, but better at smaller sizes. There are 'better' ways of doing it, that's for sure, but for me it's the best results/life balance. Disclaimer: I'm well aware I'm a rake, blame my marathons. It's still all true though Quote Link to comment Share on other sites More sharing options...
kaybs41282 Posted October 20, 2011 Report Share Posted October 20, 2011 (edited) Thanks for that I'm also looking for help with this. I need help building strength but don't wanna become obsessive. What's the deal with protein shakes? Any advice to build arm and upper body strength with very little time to spare??? Sorry for jumping in on the thread dude... JD what do you do in conjunction with the protein shakes? Just the above??? Edited October 20, 2011 by kaybs41282 Quote Link to comment Share on other sites More sharing options...
JD™ Posted October 20, 2011 Report Share Posted October 20, 2011 Thanks for that I'm also looking for help with this. I need help building strength but don't wanna become obsessive. What's the deal with protein shakes? Any advice to build arm and upper body strength with very little time to spare??? Sorry for jumping in on the thread dude... JD what do you do in conjunction with the protein shakes? Just the above??? Literally just the above, very little trials, eating badly, smoking occasionally and drinking far too much. The biggest bit of advice I can say is actually work hard. You can't really do that on your own, so get a training partner who will push you to do that extra rep past your mental boundary. I can tell you with full certainty that your muscles will do more than your mind can. Quote Link to comment Share on other sites More sharing options...
kaybs41282 Posted October 20, 2011 Report Share Posted October 20, 2011 (edited) How many shakes a day? Oh cool, I also do little trials, eat badly and drink far too much... I'm on the right line then Edited October 20, 2011 by kaybs41282 Quote Link to comment Share on other sites More sharing options...
JD™ Posted October 20, 2011 Report Share Posted October 20, 2011 How many shakes a day? Oh cool, I also do little trials, eat badly and drink far too much... I'm on the right line then I generally do one a day, and then another after any workout - no need to go for the 3 a day they say on the packaging because that's just getting you to buy more! I'm by no means gospel on this, I just get annoyed with the people with shit bodies who come in with science and specific routines. The only things to keep in mind (especially at the start) are doing more, and keeping it interesting - if it's not interesting you'll get less benefits than doing it 'right' and giving up after a week. Quote Link to comment Share on other sites More sharing options...
davidbarr Posted October 20, 2011 Report Share Posted October 20, 2011 I generally do one a day, and then another after any workout - no need to go for the 3 a day they say on the packaging because that's just getting you to buy more! I'm by no means gospel on this, I just get annoyed with the people with shit bodies who come in with science and specific routines. The only things to keep in mind (especially at the start) are doing more, and keeping it interesting - if it's not interesting you'll get less benefits than doing it 'right' and giving up after a week. JD, do you do a bit of cardio before you go onto the weights? Quote Link to comment Share on other sites More sharing options...
JD™ Posted October 20, 2011 Report Share Posted October 20, 2011 JD, do you do a bit of cardio before you go onto the weights? Not really, but only because I still spend a lot of time on the in between days either running or hopping about on the bike. Kinda gives me the cutting I want without trying too hard. Quote Link to comment Share on other sites More sharing options...
isitafox Posted October 20, 2011 Report Share Posted October 20, 2011 By the way, if anyone orders from myprotein use the referral code MP55119 to get a 5% discount on your 1st order. Sorry JD, was gonna tell you last time but you'd already ordered. If you open a new account though next time you can use it! In terms of bulking I found when I was hitting the weights regular I managed to put on the best part of 1½ stone in quite a short time by knocking back tuna. I used to have at least 1 tin a day either as a mid morning or mid afternoon snack or both as well as protein with my porridge and after workouts, that really worked for me and was easy as there was no messing about preparing food I just needed the tin of tuna and a fork! Quote Link to comment Share on other sites More sharing options...
JD™ Posted October 20, 2011 Report Share Posted October 20, 2011 By the way, if anyone orders from myprotein use the referral code MP55119 to get a 5% discount on your 1st order. Sorry JD, was gonna tell you last time but you'd already ordered. If you open a new account though next time you can use it! Cheers for the thought, but I did a quick search and got it anyway Thanks for the heads up to the place anyway, I was still a Holland & Barretts man till then. Quote Link to comment Share on other sites More sharing options...
kaybs41282 Posted October 20, 2011 Report Share Posted October 20, 2011 (edited) By the way, if anyone orders from myprotein use the referral code MP55119 to get a 5% discount on your 1st order. Legend, I'm a massive fan of carbs and eat bread (particularly), potatoes and pasta like they're going out of fashion... Where do they fit in with the regime? Bad? Also trying to lose belly fat! Edited October 20, 2011 by kaybs41282 Quote Link to comment Share on other sites More sharing options...
Matthew_Gibson Posted October 20, 2011 Report Share Posted October 20, 2011 I was doing weights most nights, started with 30lbs and done as many reps as poss. then pushed to a round number (think it was about 30) then added 5 lbs and dropped the reps by 10. I could only do this to 40lbs, (only have one 12" bar) I did notice is was easier after about 2 weeks to do the "session" Then mixed it up my firing all the weight on. doing 35 reps, then 35 sit ups, and 35 pressups. and made sure I done 5 sets! I was dead by the end. but did start to look bigger! From what I've read up on it seems to be down to what you eat too. gotta eat the right stuff. but I suppose if you cut out the crap. my cardio is every 2 weeks. for around 80mins. (rugby) lol Quote Link to comment Share on other sites More sharing options...
isitafox Posted October 20, 2011 Report Share Posted October 20, 2011 Legend, I'm a massive fan of carbs and eat bread (particularly), potatoes and pasta like they're going out of fashion... Where do they fit in with the regime? Bad? Also trying to lose belly fat! Potatoes and pasta aren't too bad as long as they're eaten in the right form (ie. no chips!) but I'd try and avoid lots of bread, especially white. Quote Link to comment Share on other sites More sharing options...
kaybs41282 Posted October 20, 2011 Report Share Posted October 20, 2011 Potatoes and pasta aren't too bad as long as they're eaten in the right form (ie. no chips!) but I'd try and avoid lots of bread, especially white. I was afraid you'd say that Quote Link to comment Share on other sites More sharing options...
isitafox Posted October 20, 2011 Report Share Posted October 20, 2011 I wouldn't worry too much about it to be honest, you should see some of the crap my cousin chucks down him and he's about 17 ish stone I'd say though that is aided by roids! I was never obscenely strict when I was bulking up, as long as I got my extra protein intake in and drank a load of water I was fine! Quote Link to comment Share on other sites More sharing options...
JD™ Posted October 20, 2011 Report Share Posted October 20, 2011 The only things to keep in mind (especially at the start) are doing more, and keeping it interesting - if it's not interesting you'll get less benefits than doing it 'right' and giving up after a week. Quote Link to comment Share on other sites More sharing options...
Fish-Finger-er Posted October 20, 2011 Report Share Posted October 20, 2011 In terms of bulking I found when I was hitting the weights regular I managed to put on the best part of 1½ stone in quite a short time by knocking back tuna. I used to have at least 1 tin a day either as a mid morning or mid afternoon snack or both as well as protein with my porridge and after workouts, that really worked for me and was easy as there was no messing about preparing food I just needed the tin of tuna and a fork! just be careful with the tuna intake, people reckon any more than 3 tins a week and mercury poisoning could be an issue, i know before now ive been battering through 15 tins a week, and im not dead, but yea. I was doing weights most nights, started with 30lbs and done as many reps as poss. then pushed to a round number (think it was about 30) then added 5 lbs and dropped the reps by 10. I could only do this to 40lbs, (only have one 12" bar) I did notice is was easier after about 2 weeks to do the "session" Then mixed it up my firing all the weight on. doing 35 reps, then 35 sit ups, and 35 pressups. and made sure I done 5 sets! I was dead by the end. but did start to look bigger! From what I've read up on it seems to be down to what you eat too. gotta eat the right stuff. but I suppose if you cut out the crap. my cardio is every 2 weeks. for around 80mins. (rugby) lol when you say weights, what where you doing with it?? with regards to getting bigger, your never going to be arnie without gym equipment, but get working on sh*t like chin ups, press ups, pistol squats etc. once you can bust out 15 press ups, increase the angle. if your going for size, dont want to be hitting too many reps. if you can hit a gym, its a total different ball game, keep the chin ups, but throw in regular squats, deadlifts, and bench press. bent over rows, overhead press of some sort, and your laughing. As for food,if you struggle to put weight on, eat everything you can do,making sure protein is high, if your trying to get lean, keep the protein high, and cut back on carbs and fats. for getting proper lean, i dont know, I've never managed soon as my body gets below 14.5-15 stone,(Depending on how quick ive got to that weight and what muscle ive lost) it just shuts down, i start getting ill, feeling like crap, strength goes through the floor, and i pile it back on pretty quick. Currently sat at 230lbs, deadlifting 470, benching 220, and squatting not a lot (due to my gym being fell of idiots, who appear to of put the squat rack into storage,and put a bunch of cardio machines in its place, whilst their redoing part of the place. Trouble is, although you can make noticeable changes, your body is the way it is, and it takes a mammoth task to overcome it (i.e a skinny guy can get bigger, and a big set guy can get bigger and leaner, but to get to really big, or really lean is a total different ball game) and its always the same, all the real skinny people wish they could burn fewer calories so they could put on size, all the bigger guys wish they could burn more calories, so they could shrink the waist. Quote Link to comment Share on other sites More sharing options...
ooo Posted October 20, 2011 Report Share Posted October 20, 2011 Heres my 2 cents Reflex Instant Whey or Natural Whey is the best protein supplement Ive found, Its the most popular on the market too. Its contains digestive enzymes and large amounts of BCAA's. If you take your protein shake with carbs the sugar in your blood helps your cell wall accept protein. Whey protein is only active for about an hour in the body. As for the carbs to combine, food is best (complex carbs) but you can add maltodextrin (normally marketed as complex carbs) its powder to add to protein shakes. If you are on a low carb diest leave it out. But focus on good food, protein shakes won't make up for a bad diet. Alcohol does not mix with gaining muscle mass, restrict your intake, and if you must have it eat lots of protein, and don't train before a drinking session. If you eat too much protein, your body will metabolise it, I recall it takes 8 times more water to metabolise protein than carbs, so drink extra water. Too much protein is Very bad, so calculate your maximum using an online calculator. If you don't train much it can take up to 2 months for your nervous system to adjust to training, so there is no point hitting it really hard or taking loads of shakes. But if you exercise alot already you won't have to wait so long. As for training, the most important thing is to work ALL your muscles, this creates a larger amount of anabolic chemicals in your body and you gain muscle mass quicker. (don't just do a couple of muscles it wont get you anywhere). Your minimum reps to failure is 6, studies have shown that less than 6 reps don't have any effect. 20 reps to failure is about right for tone/ stamina training. Go to a gym and learn to use free weights and cables. kettle bells are also really good. Greater Muscle mass requires more calories to support so you naturally loose fat. Its important to consider that weight training puts strain on your body, and the immune system is a risk so a balanced diet with vitamins (esp Vit C) and plenty of rest is really important. Also remember muscles grow much faster than joints and connective tissue, so they are at risk if you overtrain. If you want more info on anything in particular just ask.... Quote Link to comment Share on other sites More sharing options...
Krisboats Posted October 21, 2011 Report Share Posted October 21, 2011 Your minimum reps to failure is 6, studies have shown that less than 6 reps don't have any effect. 20 reps to failure is about right for tone/ stamina training. I'm sorry but that is a load of bull. You do realise both arnie and reg park used to do a 5 x 5 routine at different stages of their powerlifting careers don't you? If it's not working for them i'll happily have it not work for me too. Also training to failure is both unnecessary and sometimes dangerous. There is some good advice in here and some not so great advice. JD and Fishy are pretty much on the money, though i'd add that if you're looking at gaining some strength and mass fast whilst losing a bit of belly weight then you need to train with heavier weights and change your diet. I've no idea what it is at the minute but i can't imagine it'll be on the money for what you need. Sleep is important as well. If you're serious about getting this to work you need a decent nights sleep. EVERY NIGHT. Try to get 7-8 hours sleep and you'll reap the benefits. Also regarding protein intake it's largely accepted that the body can only use a small amount of protein within a certain time frame and every bit of excess is excreted from the body, for the best muscle repair a constant supply of small amounts is required throughout the day. Your diet should be comprised of 20% to 30% protein. That roughly translates to .8 to 1.3 grams of protein per pound of body weight. If you weight 145 pounds, your daily protein intake should be anywhere from 102 grams to 189 grams of protein per day. It's well advised to split this up over 6 or so meals per day. A perfect example would be. Weight Lifting Days Meal one - Healthy, high fiber cereal then multi-vitamin/mineral Meal two - Trioplex Bar and orange or grapefriut Meal three - lean meat (chicken, tuna, turkey, or turkey burger) and green veggies or green salad and complex carb (two slices whole grain bread, sweet potato, or brown rice) Meal four - handful of raw almonds and an apple or pear Meal five - (dinner) lean white meat or fish (not fried) w/green veggies or green salad Meal six - Protein Diet Bar Non-Weight Lifting Days Meal one - oatmeal w/a little honey and three egg whites then multi-vitamin/mineral Meal two - Protein Diet Bar and apple or pear Meal three - lean meat (chicken, tuna, or turkey) and green veggies or green salad Meal four - handful of raw almonds Meal five - (dinner) lean white meat or fish (not fried) w/green veggies or green salad Meal six - Protein Diet Bar Vitamin C is also required to help repair muscle tissue. Notice how much fruit is included in those examples? That's because you need it, so get a tub of whey, go to tescos and buy chicken, tuna and a load of fruit and fruit juices. Aldi is great for buying cheap packs of chicken and home bargains sells 4 packs of princes tuna for around £2.50 (same thing is £6 something in morrisons). Now all of that is out the way, the actual weights. Have a read of this post here... Work out what you want and go and grab a huge weight that you can only just do one rep with. This is your maximum limit for that particular exercise. Compare that to the muscle types you want from the post in the other thread to use the correct % of your 1 rep weight and your set to go. I've waffled enough and you should have enough now to get you started happily. Quote Link to comment Share on other sites More sharing options...
kaybs41282 Posted October 21, 2011 Report Share Posted October 21, 2011 Brill thanks for that. I'm going to start lifting tonight am found a routine I can cope with. I don't want to go mad with the super strict diet as I can't afford it so will just lower carb intake/junk and increase protein and see how that goes. Thanks for the link I'll have a gander and sorry to the original poster for the thread hijack Quote Link to comment Share on other sites More sharing options...
Azarathal Posted October 21, 2011 Report Share Posted October 21, 2011 I've gone from 50kg squat - 110kg(5x5), 40kg bench - 75kg5x5, 80kg DL - 140kg(3x5) and 100kg Leg press - 250kg(3x8) in four weeks of training as well as gaining about 3kg + loosing body fat. ( With these early stages of lifting dont be too obsessive about diet, sleeping etc otherwise you'll grow bored of it, when you start to notice some serious gains it'll spur you on and boost morale, thats when you can start to obsess simply because you know you'll stick with it. Quote Link to comment Share on other sites More sharing options...
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