[Iwantone2]

Originally Posted by CFD

Whey protein is an excellent suppliment but if you want to get bigger concentrate on your workouts. All the protein in the world won't get you bigger if you don't work hard.

Originally Posted by Indy Bumble Bee

I usually "go at it" with my sets until I can't go no more. Is there something different I should be doing?

[CFD]

Originally Posted by Iwantone2

I usually "go at it" with my sets until I can't go no more. Is there something different I should be doing?

Hard to answer without a lot more info. Using a proper routine and weight load/reps is very important. Going at it in a haphazard way is not very productive. If you post your routine a few of us may be able to look it over and give some suggestions.

Generally speeking a 3 day or four day split is the most productive for muscle building. Your muscles do not grow while you are working out, they grow when you are resting. Many think working out more is better but in most cases it is the opposite. When advanced at training working out more is ok but targetting specific muscles and allowing for adequate recovery is needed

[Indy Bumble Bee]

Originally Posted by CFD

Hard to answer without a lot more info. Using a proper routine and weight load/reps is very important. Going at it in a haphazard way is not very productive. If you post your routine a few of us may be able to look it over and give some suggestions

Post your nutrition too... If your adding whey protein we should see your meal plans as well. CFD is right... dont half a** it.

[purkel]

Originally Posted by Indy Bumble Bee

Everyone will be different with splits and as people get older splits will change too. When I was younger my body needed to hit each body part every 3 days. That built myself good mass, but now I don't want to get any bigger but more refined. I use 6 day split because I can concentrate more on each body part. Each part has many different muscles to focus on. For example biceps/Triceps day... I can focus certain exercises on the long head and short head of the bicep. Triceps...short head, long head, and medial head all get hit specifically...This accompanied with the more frequent use of dumbells instead of barbell, has increased my detail.

Everyone is going to be different on what they want their body to look like and splits will effect everyone differently. I get sore from this split. Soreness for me atleast contributes to the introduction of new exercises/reps/dropsets/failure to my routine. When the body gets used to routines, you may not see as much soreness.

yeah you might be more advanced than me. im still trying to build overall mass and strength through compound exercises...

once I get to my goal mass I think i'll spend more time on muscle definition like you mentioned.

im 230 now and my goal is to be around 245-250.

[hrpiii]

We have a lot of advanced lifters in this group, and several that really know nutrition also.

When using terms like "bulking" or "gaining lean" mass, they are very generic terms, all relative to what "you" mean and not what "I" understand. So just be careful when discussing these. Could be up to interpretation.

Now getting big muscles means lifting HEAVY weights and Consuming a lot of Protien and Carbs. Lifting heavy alone will NOT get you big muscles. It will make you stronger, but without nutrition to grow those muscles, it won't happen.

[Iwantone2]

Originally Posted by CFD

Hard to answer without a lot more info. Using a proper routine and weight load/reps is very important. Going at it in a haphazard way is not very productive. If you post your routine a few of us may be able to look it over and give some suggestions.

Generally speeking a 3 day or four day split is the most productive for muscle building. Your muscles do not grow while you are working out, they grow when you are resting. Many think working out more is better but in most cases it is the opposite. When advanced at training working out more is ok but targetting specific muscles and allowing for adequate recovery is needed

I figured I should post that...

I start off with a brief warm up of punching, jumping jacks, and running in place for about 10 minutes.

Then I move on to pull-ups. I have increased from being able to only do 2 to 6-7 max, depending if I'm in the zone or not. I can do a max of 3 sets.

I usually do 10 reps of curls with 20lb dumbbells, I think I max out at 3 sets.

Then I do "benchpress" using the same dumbbells, mix between regular, incline and decline. I can do 15 reps, and max out at 2 sets each.

I should note that I alternate exercises between sets of the above.

As far as nutrition, I always say that I'm straight edge; no alcohol, no drugs, no smoking. I'm also trying to cut out caffeine from my "diet", so no soda or coffee. I try my best to avoid junk food, but use it as a last resort.

Since I still live at home, mommy still makes me meals, but I don't pork out.

I've learned in the past that your muscles need to rest, so I don't work out every day and exert my muscles. I think that is why I need to join an actual gym, so that I can work out my entire body and not just upper.

[colingordon]

Originally Posted by Dznts

I use Gold Stanard whey protein.

I use the same.... The chocolate flavor, 12 ounces or milk or water (whatever is in the fridge) and two scoops and I'm set

[Maxspeed]

Originally Posted by Dtrimpi87

This message was sent while sitting on my porcelain throne.

You know that if you sit backwards you have a nice little table to place your laptop or have breakfast

[Iwantone2]

Originally Posted by colingordon

I use the same.... The chocolate flavor, 12 ounces or milk or water (whatever is in the fridge) and two scoops and I'm set

That's the flavor I wanted!!!

Originally Posted by Maxspeed

You know that if you sit backwards you have a nice little table to place your laptop or have breakfast

[Dznts]

Originally Posted by Maxspeed

You know that if you sit backwards you have a nice little table to place your laptop or have breakfast

Lmao

[Indy Bumble Bee]

Originally Posted by Iwantone2

I figured I should post that...

I start off with a brief warm up of punching, jumping jacks, and running in place for about 10 minutes.

Then I move on to pull-ups. I have increased from being able to only do 2 to 6-7 max, depending if I'm in the zone or not. I can do a max of 3 sets.

I usually do 10 reps of curls with 20lb dumbbells, I think I max out at 3 sets.

Then I do "benchpress" using the same dumbbells, mix between regular, incline and decline. I can do 15 reps, and max out at 2 sets each.

I should note that I alternate exercises between sets of the above.

As far as nutrition, I always say that I'm straight edge; no alcohol, no drugs, no smoking. I'm also trying to cut out caffeine from my "diet", so no soda or coffee. I try my best to avoid junk food, but use it as a last resort.

Since I still live at home, mommy still makes me meals, but I don't pork out.

I've learned in the past that your muscles need to rest, so I don't work out every day and exert my muscles. I think that is why I need to join an actual gym, so that I can work out my entire body and not just upper.

I will take a stab at this

Home Gym vs Public Gym

With a home gym you may be limitied the variety of exercises and various angles to exercise your muscles. From what you described above, I would suggest a public gym. Lots of options but this will help with beginner gains... In the beginning you gain much easier then you do as your body develops. Keep it simple. I am skipping a workout routine and going to nutrition first.

Nutrition

To develop your body you need to give it enough energy to be able to grow. You obviously know protein is important but dont rely on whey protein as a way to get your protein. Study nutrition as much as you can. There are dozens of different "diets" that people have used with success and everyone responds differently to each one. A "diet" can be "cutting", "bulking" or "maintaing". I don't like the word diet. I like a way of eating better but each one has its different places in nutrition. I am not going to get into great detail about this as there are better people on here that can better guide you with nutrition. Start here.

Workout

Keep it simple. At first your body will respond well to weight resistence, expecially if you go to a public gym with more exercises available to you. When I build MASS, I started with the biggest muscle in that particular body part that day and would finish with targeting muscle exercises at the end. This gives you the biggest bang for you efforts, IMO. Ex:

Chest
Barbell Bench-Focuses on the whole chest
Incline Dumbbell Bench- Targets the upper chest and stabilizer muscles
Machine Flye-Focuses more on the center of your chest
Then a burnout with Pushups.

This is a simple routine but effective in the beginning. Keep it simple.
In the beginning 3x10s or 4x8s.

Mind

Your mind must be committed to get the results you want. The mind plays a role in everything. Watch videos or look at pictures that inspire you. Vision the body you want to look like and then in your mind create that similar image of you. I always say "obsession till perfection." Someone said to me once..."the best thing about lifting is we will never be perfect." I replied..."Perfection is the image in my mind that I want to transform my body to be. I wont stop till I obtain that image." Find that playlist of songs to listen to while you workout to keep you focused. The mind is the most powerful weapon you have. Use it.

Supplements

My first three years of lifting I never used supplements. Not even whey protein. I became very strong without them. Don't rely on them. The supplement business is a multi billion dollar industry, be careful on what you read and hear. Do your research.

Sorry this is so long. I am sure there will be some members that may disagree on somethings I have said. I want to use this a starting point for you and other obviously will add their .02. Good luck

[Iwantone2]

Originally Posted by Indy Bumble Bee

I will take a stab at this

Home Gym vs Public Gym

With a home gym you may be limitied the variety of exercises and various angles to exercise your muscles. From what you described above, I would suggest a public gym. Lots of options but this will help with beginner gains... In the beginning you gain much easier then you do as your body develops. Keep it simple. I am skipping a workout routine and going to nutrition first.

Nutrition

To develop your body you need to give it enough energy to be able to grow. You obviously know protein is important but dont rely on whey protein as a way to get your protein. Study nutrition as much as you can. There are dozens of different "diets" that people have used with success and everyone responds differently to each one. A "diet" can be "cutting", "bulking" or "maintaing". I don't like the word diet. I like a way of eating better but each one has its different places in nutrition. I am not going to get into great detail about this as there are better people on here that can better guide you with nutrition. Start here.

Workout

Keep it simple. At first your body will respond well to weight resistence, expecially if you go to a public gym with more exercises available to you. When I build MASS, I started with the biggest muscle in that particular body part that day and would finish with targeting muscle exercises at the end. This gives you the biggest bang for you efforts, IMO. Ex:

Chest
Barbell Bench-Focuses on the whole chest
Incline Dumbbell Bench- Targets the upper chest and stabilizer muscles
Machine Flye-Focuses more on the center of your chest
Then a burnout with Pushups.

This is a simple routine but effective in the beginning. Keep it simple.
In the beginning 3x10s or 4x8s.

Mind

Your mind must be committed to get the results you want. The mind plays a role in everything. Watch videos or look at pictures that inspire you. Vision the body you want to look like and then in your mind create that similar image of you. I always say "obsession till perfection." Someone said to me once..."the best thing about lifting is we will never be perfect." I replied..."Perfection is the image in my mind that I want to transform my body to be. I wont stop till I obtain that image." Find that playlist of songs to listen to while you workout to keep you focused. The mind is the most powerful weapon you have. Use it.

Supplements

My first three years of lifting I never used supplements. Not even whey protein. I became very strong without them. Don't rely on them. The supplement business is a multi billion dollar industry, be careful on what you read and hear. Do your research.

Sorry this is so long. I am sure there will be some members that may disagree on somethings I have said. I want to use this a starting point for you and other obviously will add their .02. Good luck

Thank you very much for this! This will definitely help me out to get the results I want. I greatly agree with you that the mind is the most powerful weapon in my arsenal, and I'll be damned if anybody or anything stops me from becoming what I want to become.

Oh, and I definitely do have my "Hate" music playlist. It lets me know that I'm in control.

[CFD]

Originally Posted by Iwantone2

Thank you very much for this! This will definitely help me out to get the results I want. I greatly agree with you that the mind is the most powerful weapon in my arsenal, and I'll be damned if anybody or anything stops me from becoming what I want to become.

Oh, and I definitely do have my "Hate" music playlist. It lets me know that I'm in control.

The above info is right on. A few things that may also help. Keep records of your workouts and practice progressive resistance. Everyone's different but a good starting point is work in the 5-6 rep range. You should use a weight load that challenges you to do 5-6 reps,(always maintain proper form, it is more important than weight load) if you can do more increase the weight untill you are challenged, typically you will not be able to do 5-6 reps on set 2 and or 3. Use the same weight load untill you can do 5-6 reps in all 3 sets then increase the weight again untill you are challenged and repeat. By doing this everytime you lift you will either be adding reps or weight, this is progressive resistance. Stick with one program for 4-6 weeks. You must continue a routine to utilize it's benefits but not so long that your body adapts to it. If you keep records of your workouts over the 4-6 week period you should see gradual but substancial gains.

Below is a basic 3 day split, this is a routine I use now and then when I need a change up from my 4-day split. I usually do 3-4 sets with a 1 min. rest between sets I also use this when cutting to give me an extra day in between for cardio. This is a well balanced routine and should provide a good workout, you should not spend more 45-60 minutes doing this workout, if so you are slacking. You do not have to follow this routine but you can see how muscle groups are worked together.

Nutrition is key especially before and after working out. There is so much ground to cover in nutrition I might suggest visiting the weight loss thread .
http://www.camaro5.com/forums/showthread.php?t=192606

Basically fat loss nutrition and muscle building nutrition is very similar with the exception of caloric intake and slight variations in macronutrient ratios. There are many charts, meal plans and info on proper nutrition. There are a lot of pages but if you scroll through quickly, when you spot a long post or a chart there is usually a discussion on it's content or reasoning. There are also peoples meal plans, some good, some bad but they are all expained and analyzed so it is a good learning tool. Any questions feel free to ask.

On home gyms. I have a home gym that is adequately equipped but I would say the three essentials are a power rack, barbell set and dumbell set. With these three components you can do anything needed regardless of fitness level.

[colingordon]

I bench 4 sets with 20 reps per set