i’m 140-145…so i take it its good i’m on 160.
i always heard you dont warm up the arms u just do the heavy stuff and work your way down. so it tears the muscle…cuz if u warmed up it would like relax it and stretch but not nessisarily tear.
You warm up to get the blood flowing to that area. That’s why you do extremely light weights. And even when you’re doing the heavy weight, flex that muscle a few times while resting to keep the blood flowing in that area.
define light weights like 10 pound or heavier?
this might look weird and it might confuse you cause what im about to say is different from the TGC but i do not agree with what he says…
if you want to put on muscle nutrition wise it is like TGC says you generally want 1g of protein for every lb of body weight you do, some people even do 2…
for muscle growth (hypotrophy) you dont want to do heavy and low reps…what you want to do is a weight that you can do 10 reps and 3-4 sets of that weight…rep range for muscle growth is generally between 8-12…so it is not necessarily going to be heavy…you mix this up with some periodization (basically a fancy way of saying switching intensity or volume with reps) and you are set…
and also going to failure like TGC is talking about…a lot of people do it but i dont recommend it really…
it sounds like you dont have a lot of knowledge about weightlifting so i would recommend doing some research into nutrition and program/routines…and in this thread there are a lot…i also have 3 programs/routines that i can highly recommend and i can hook you up with…as i believe they are really good for muscle growth and strength…you will have to hit me up with a pm or on aim…nincrimzinfury…i am not on aim that often mainly cause i turn it off for games so it is hit or miss with that one…
im outi
Roberth
Finally…winter bulk time. Heres hoping to keep it clean. 
To anyone asking about ENERGY. I highly recommend you start taking a Nitric Oxide product. Nitric Oxide comes in the form of pills or powder and you take it prior to your workout. I guarantee you will Hulk out in the gym, especially if your body is new to it. It increases the blood flow to the muscle groups you are isolating for the particular workout. I personally use the product called “NO-Xplode” which is a powder that you mix with water and comes in various flavors. I’m extremely happy with the effects of it. You can find it at your local GNC or pretty much any fitness store.
ive heard about no-xplode but one of the negative things i hear about it is if you take it in a large period of time your body eventually gets immune to it and you wont get the effects from it anymore. is this true? cause if it is that would be a big let down because its kind of expensive, so…
also whats the best flavor?
Heat: Which is why it’s important to research alot of your own info
Everyone’s body is different, you can’t really follow a plan you had a magazine or a website set up for you. Gotta go out and try shit on your own really.
you could but the shit put up on hypotrophy is scientifically researched and universally agreed apon…bodybuilding.com for the most part is a joke…most of my research comes from reputable sources like trainers who train on high levels (athletes) and research that is published…
everybodys body is different and you do have to shit on your own but that doesnt mean there is a standard of what is most efficient in what you are looking to do…
im outi
Roberth
I just got that too. But then I was at Target and they have protein powder for $10. 2lb jug. I was like damn. But then I remebered I payed for quality right? Right?
Do you guys, have progress pics?
I wanna get started, and I’m curious about the time scale, areas of promient muscle growth, definition, etc.
You gave some good advice, but some of it was pretty bad, too.
Going to failure everyweek is a sure fire way to fry your nervous system. I don’t think any strength and conditioning coach would ever advice you to train any particular movement to failure.
In short: training to failure should be attempted very seldomly, not every week as you suggested.
And once again, if people haven’t gotten it by now: if you’r either a skinny bastard or a fat out of shape slob, bodybuilding routine should be the LAST thing on your list.
Seriously. Stop it. If you’re skinny and want to gain quality mass, doing something like “butterflies” and concentration curls will NOT get you there as fast as doing the big compound movements such as squat/deadlift/bench/rows/military press. Not only are these movement superior in building strength, they work the ENTIRE body. Your entire body grows, and grows fast. Certainly much faster than doing butterflies and curls where the stress is mostly concentrated in one – most of the time SMALL – muscle.
As for fat people who want to lose weight. Again, stray FAAAAAAAR away from bodybuilding. As previously mentioned, there’s no such thing as losing fat in one particular area. Your body loses fat as a whole. This is why isolation movements targeted at small muscle are inferior to compound movements for calorie/fat burning. It simply frustrates me seeing fat people in the gym performing dumbbell lateral raises or the 100 different variation of benching.
P.S. www.t-nation.com should be bookmarked by anyone in this thread if they haven’t already done so.
build mass/muscle of course. I know nothing happens over night but I am willing to work on it. problem is I get tired QUICK. I eat right most of the time…pasta,veggies,fruit,etc. maybe I should try no xplde and see if it helps. does creatine make you fat or anything ? just worried about the stomach. whey protein shake made my stomach kinda fat then I stopped taking it for a month and now back to normal. I am feeling a lot better too…no random stomach aches or anything…
creatine makes you poo.
Probably one of the better transformations I’ve seen recently.
impressive…only 6 month
My friend who works at GNC also recommended this. Just took it before the workout I just completed. Good stuff.
^^how does it work for you? im heavily contemplating getting it…
That is amazing. 6 months off hard work, really did pay off.
I’m not as overweight as him, but if I continue, the way I do. I will be soon.
I know it’s overrated and stuff, but I want a Fight Club phsyique (Brad Pitt’s).
For a few reasons:-
-I don’t want to seem anymore imposing, than I already am (I’m 6ft 6, quite big).
-It would be able, to still buy the clothes I like. At the size, I like.
-Fight Club is my favourite film/book (Fanboy-ism)
-My mum doesn’t want me, too huge (scare the neighbours)
I’m going to research now.
Yes it is true that your body will get immune to it after a while, at which point you will have to “cycle off”. That means you need to take a break from the stuff for like a month. You’re going to start with the minimum amount of “scoops” then you’ll begin to notice you’re going to require more and more to get the same results, but don’t worry it takes a while. You can go through atleast 2-3 containers before having to cycle off. When I was in Iraq, I was taking like 4-5 scoops before each workout, people thought I was crazy but it was because I refused to cycle off. I got addicted to that shit lol…
I don’t know if you drink but it’s kinda works the same way with the whole tolerance thing. Your body naturally builds an immunity to any foreign substance gradually.