Quote: (03-23-2018 01:03 AM)Coffee Wrote:
I'll give a rough idea of things since I wasn't very descriptive.
I've been eating around 2000 calories a day (maybe I should be eating more). My weight was 160 pounds when I started and now its around 170-172 pounds or so. Gained about 10 or so pounds since I started in other words. Some of it seems to be fat and some of it muscle, since I do have muscle definition now, its just not "bulkly" per say, more so just taken shape.
I've been doing both dumbbells and machines.
For the dumbbell exercises I've been doing 30 pounds in each arm, 4 sets of 10; triceps bench press, bicep curls and hammer curls.
I don't know the names of the machines, I'll make sure to remember the names when I go again tomorrow.
One of them works the upper and side abs (130 pounds); one works the lower abs (130 pounds); one works the biceps (90 pounds); one works the triceps (110 pounds), and the last two work the chest (both at 90 pounds).
You need a tub of weightgainer protein shake, since you do not know alot about nutrition to cook everything you will need. Make sure it has some creatine in it as well. Optimum Nutrition has a good one. Drink water throughout the day and stay hydrated. It's very important that you do this and not slack or you could get dehydrated and get pretty sick.
You also need some supplements. Get a can of BCAAs with gluatmine. Get a good multivitamin as well. I like Animal Paks, but I'm sure others can recommend another set. Ditto for the Aminos/BCAAs.
Now for the weight training, you need to find some good rotations and sets. There are some good ones on the subforum here.
Here is the key, like Rudebwoy said before, you need to lift higher weight and lower reps.
The key here is that you need to tear up that muscle fiber so that it can heal on top of the torn muscle, hence making larger muscles.
Build -> Destroy -> Build -> Destroy
Those BCAAs with the Glutamine will help you heal faster. Don't go to the gym everyday to lift like lots of beginners love doing. For one, you will burn out hardcore. Second, you will not make any gains because you never let your arms/body heal properly before tearing them up again. Always have a solid healing plan.
If you were bench pressing 100lbs for example at 10 reps, you need to go up to 150 or 170 and do 5 reps. The heavier the weight the more fibers you tear on the arms and chest.
I also recommend doing a pyramid.
If 200 is your max for example. Start at 145lb and do 5 reps, then add 10lbs, do 5 reps of 155lbs, then add another 10, do 5 reps of 165lbs, etc. etc.
You can also start at 145lbs do that at 10 reps, add 10 pounds, do 9 reps, add ten pounds, do 8 reps, etc. etc.
There are several ways to do a pyramid, but the idea is that it will
KILL your arms. You need your arms to be
dead when you are done lifting for that day. If you get some inflammation in your body afterwards, take some Advil to help out a little with that. Ganoderma/Ling zhi tea/extract if you are into only natural remedies.
No pain, no gainz. If you are not cussin, spitin, or throwin up, you ain't lifitng. Keep that in mind. Find a buddy if you need someone to spot you until you can get good at lifting alone, although it's always better to get a spot or help, so that you can push your limits.
Same goes for legs. Do the exact same strategy for legs. Glutes, hams, quads, calves, etc. Do back, traps, and shoulders exercises as well. Do not skip a single muscle group. Failure to keep it balanced and you will look weird, or hit plateaus too soon.
Also, do not eat too much and drink the weightgainer too much. If you start getting some flab or too much overhang, stop and go on a cut (cutting cycle). You can also mix in an ISO Whey protein that has no calories per se, if necessary. If you need help on cutting, either look at other threads for that or let us know, but cutting is all about cardio, high reps with low weight, much less calories with high protein, and burning the excess fat off, before bulking up again.
Once you get decent at this, you can start timing your protein shakes, using casein at night, using Nitric Oxide, or getting into serious stuff like what Steelix and others do. If I were you, I would start out simple until you get the hang of things. This stuff can get super deep. Don't overwhelm yourself or be too in a rush to get big and strong. Like Steelix says, brick by brick. Take your time.
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