Muscle Building

[TEHxFALLEN V1.2]

Originally Posted by Kaotic Lazagna

Yeah, my metabolism is so friggin' fast! I'll feel sore/tight, but it'll go away after a resting period. I'm benching 140lbs at the max right now...kinda low

You think that's low.. I've been benching 100lbs for almost a year now.... I think I have problems.. lol
Thanks for starting this thread KL, I'll be looking at this!

[Klinton]

Originally Posted by frownonfun

just to clarify here would be an ideal split IMO

monday - Legs/Abs (bcuz they suck and it's best just to get them out of the way first
tuesday - Chest/Triceps
wednesday - Shoulders/Back/Biceps
thursday - OFF
friday - Legs/abs
sat and sun - OFF maybe do some cardio if you are into that
monday -Chest/Triceps
tueday - Shoulders/Back/Biceps
wednesday - Legs/Abs
thursday - OFF
friday - Chest/Tricpes




and so on like that so that every week you do one of the workouts twice, once on monday then again on friday. and really if you wanted to you could make it a four day split putting shoulders by themselves on thursday and then taking three days off doing cardio on a few of them if you want and starting the split back over on monday.

if you dont have the rest day you are going to burn yourself out but if you put in the work the mass will come i once weighted 145 now i weight 180 its all about the work you put it and eatting right

[Kaotic Lazagna]

Originally Posted by Klinton

if you dont have the rest day you are going to burn yourself out but if you put in the work the mass will come i once weighted 145 now i weight 180 its all about the work you put it and eatting right

What is eating right? Please keep in mind I'm a college student, and have no time to cook, meaning I always eat out. hehehe.

[Klinton]

Originally Posted by Kaotic Lazagna

What is eating right? Please keep in mind I'm a college student, and have no time to cook, meaning I always eat out. hehehe.

im a college student too chicken takes 3 minutes to make boss i learned that in the Army when thats all i ate you can get some skinless chicken and a stove top and there you go wal-mart man its like 5 bucks for 5 pound bag that and some vegs on the stove top some beard easy good meal!!!! good luck man

[Kaotic Lazagna]

Originally Posted by Klinton

im a college student too chicken takes 3 minutes to make boss i learned that in the Army when thats all i ate you can get some skinless chicken and a stove top and there you go wal-mart man its like 5 bucks for 5 pound bag that and some vegs on the stove top some beard easy good meal!!!! good luck man

I keep seeing "stainless" when you guys say "skinless". lol. 3 minutes, eh? That's less time it takes me to go down the street to Subway. I'll most likely get some and experiment on flavoring. hehe.

[jinxor]

Creatine > WPI (Whey Protein Isolate) > WPC (Whey Protein Concentrate)

Mostly, ppl who want to gain weight (in muscle) should have protien supplements.... Creatine being the most effective. Mix with milk for better results. Mix with Juice/ water for lean protien

[frownonfun]

please don't waste your money on creatine.

[jinxor]

Then, the best option is to have a lot of protein based food (like tofu)

[PETERPOOP]

Eat steak and rice. Eat before you go to sleep. Don't do cardio. Lift heavy. Low reps, heavy weights.

ps: creatine will just make you bloated.

[Kaotic Lazagna]

Originally Posted by PETERPOOP

Eat steak and rice. Eat before you go to sleep. Don't do cardio. Lift heavy. Low reps, heavy weights.

ps: creatine will just make you bloated.

hahaha, I eat dinner waaaay late at night, near bed time. hahaha. Yeah, I lift as much as I can (while keeping good form), and do 8 reps and 3 sets. That's good, right?

[PETERPOOP]

Originally Posted by Kaotic Lazagna

hahaha, I eat dinner waaaay late at night, near bed time. hahaha. Yeah, I lift as much as I can (while keeping good form), and do 8 reps and 3 sets. That's good, right?

I am talking more like 5 reps 5 sets. HEAVY!

[Kaotic Lazagna]

Originally Posted by PETERPOOP

I am talking more like 5 reps 5 sets. HEAVY!

I'm pushing my max with my sets, but doing 8 still. hahahaha.

[eTiMaGo]

come stay with my mom for a month

[Aothachos]

I weigh about 200lbs, I been taking this protein supplement called pro-NOS, its really good. I have gained about 6 lbs since i was on it (2 weeks total), and i notice my body fat percentage decreasing, and more toning and strength in my muscles. Better work out and whole lot of energy. So my plan i been doin is.....

-Everyday jogging before your workout, however you feel is a good limit, i usually do a 45minute run/jog.

-Workout monday through friday only, saturday and sunday take a break.

-Between every set on every workout do 25 reps of crunches, just to keep your body in motion, burn more calories, and ofcourse get your ab muscles a workout, thats 5 days a week, between every set when you workout 25 reps of crunches must be done.

Monday- Chest, arms
Tuesday- back, shoulders, legs
wednesday- chest, arms
thursday- back shoulders, legs
friday- chest arms

Then ofcourse on the weekends get into some activities such as sports. I usually play handball on weekends so im constantly running and using my upper body to smack the ball around.

If not again jogging is perfectly fine. Thats the workout i been doing and I have been feeling a lot healthier, more active, and also most importantly physical appearence is becoming more definitive.


If you have any questions just ask me, if i can't answer them ill just call up my father, he knows a whole bunch more than i would know about weight lifting, staying fit and healthy.

good luck!


ALSO!!!!

If you do buy the pro-NOS supplement only take 1 1/2 scoops of it twice a day, do not take the 2 scoops twice a day. 2 scoops gives you about 46g of protein i believe, the body only takes about 30g of protein a day, and so the extra you just poop out, trust me you take some major crap if you take 2 scoops twice a day, so yea 1 1/2 scoops twice a day is perfect, plus it will save you a little more money on buying the product. If you want to gain more weight use regular milk, if you are looking for just muscle mass only use skim milk or water with this supplement.

[Kaotic Lazagna]

Originally Posted by Aothachos

I weigh about 200lbs, I been taking this protein supplement called pro-NOS, its really good. I have gained about 6 lbs since i was on it (2 weeks total), and i notice my body fat percentage decreasing, and more toning and strength in my muscles. Better work out and whole lot of energy. So my plan i been doin is.....

-Everyday jogging before your workout, however you feel is a good limit, i usually do a 45minute run/jog.

-Workout monday through friday only, saturday and sunday take a break.

-Between every set on every workout do 25 reps of crunches, just to keep your body in motion, burn more calories, and ofcourse get your ab muscles a workout, thats 5 days a week, between every set when you workout 25 reps of crunches must be done.

Monday- Chest, arms
Tuesday- back, shoulders, legs
wednesday- chest, arms
thursday- back shoulders, legs
friday- chest arms

Then ofcourse on the weekends get into some activities such as sports. I usually play handball on weekends so im constantly running and using my upper body to smack the ball around.

If not again jogging is perfectly fine. Thats the workout i been doing and I have been feeling a lot healthier, more active, and also most importantly physical appearence is becoming more definitive.


If you have any questions just ask me, if i can't answer them ill just call up my father, he knows a whole bunch more than i would know about weight lifting, staying fit and healthy.

good luck!


ALSO!!!!

If you do buy the pro-NOS supplement only take 1 1/2 scoops of it twice a day, do not take the 2 scoops twice a day. 2 scoops gives you about 46g of protein i believe, the body only takes about 30g of protein a day, and so the extra you just poop out, trust me you take some major crap if you take 2 scoops twice a day, so yea 1 1/2 scoops twice a day is perfect, plus it will save you a little more money on buying the product. If you want to gain more weight use regular milk, if you are looking for just muscle mass only use skim milk or water with this supplement.

Where can I get this pro-NOS? Your workout schedule is more like mine, although I do 3 sets of sit-ups with 30-second planks following each set. Yeah, I'm using the pooper more with the 30g of supplemental protein I'm getting already.

[Aothachos]

Originally Posted by Kaotic Lazagna

Where can I get this pro-NOS? Your workout schedule is more like mine, although I do 3 sets of sit-ups with 30-second planks following each set. Yeah, I'm using the pooper more with the 30g of supplemental protein I'm getting already.

here is the exact link

http://www.vitaminshoppe.com/search/...ntsource2=main

they are on sale 3 pounds for 36.99$

NOTE ** if you like chocolate the dutch chocolate is unbelievably soooooo gooood omg you will never have any chocolate protein shake like this one lol



ALSO I would order some glutamine. You only take one scoop or a teaspoon of that after every workout. What it does is help repair your muscles fast, better. So the next day you would not feel as sore as you would usually do. There is no problem in taking this, your body uses glutamine to repair your muscles so your giving your body the extra dosage it needs.


With creatine, I wouldn't take it to tell you the truth. Personally I wouldn't, in some cases people have good side effects and bad side effects. All it really does is put water in your muscles so your muscles seem more larger. When you flex, you can feel your muscles a little more squishy than hard due to the water in them. In some cases it can cause kidney stones. You will have more energy yes and feel also stronger. But I took it for a little bit and stopped after awhile, its a waste of money. So I only take my protein shake twice a day and glutamine after every workout, they have glutamine in powder form or pill form, i suggest the powder form, I feel it works a lot better.

[Kaotic Lazagna]

Originally Posted by Aothachos

here is the exact link

http://www.vitaminshoppe.com/search/...ntsource2=main

they are on sale 3 pounds for 36.99$

NOTE ** if you like chocolate the dutch chocolate is unbelievably soooooo gooood omg you will never have any chocolate protein shake like this one lol



ALSO I would order some glutamine. You only take one scoop or a teaspoon of that after every workout. What it does is help repair your muscles fast, better. So the next day you would not feel as sore as you would usually do. There is no problem in taking this, your body uses glutamine to repair your muscles so your giving your body the extra dosage it needs.


With creatine, I wouldn't take it to tell you the truth. Personally I wouldn't, in some cases people have good side effects and bad side effects. All it really does is put water in your muscles so your muscles seem more larger. When you flex, you can feel your muscles a little more squishy than hard due to the water in them. In some cases it can cause kidney stones. You will have more energy yes and feel also stronger. But I took it for a little bit and stopped after awhile, its a waste of money. So I only take my protein shake twice a day and glutamine after every workout, they have glutamine in powder form or pill form, i suggest the powder form, I feel it works a lot better.

Thanks, I'm also thinking about Muscle Milk from the same site. Thanks for the tips, and I'll be staying AWAY from creatine after that kidney stone comment. hahahha.


I really do appreciate all the help guys.

[FunctionSpec]

Originally Posted by Aothachos

ALSO I would order some glutamine. You only take one scoop or a teaspoon of that after every workout. What it does is help repair your muscles fast, better. So the next day you would not feel as sore as you would usually do. There is no problem in taking this, your body uses glutamine to repair your muscles so your giving your body the extra dosage it needs.


So I only take my protein shake twice a day and glutamine after every workout, they have glutamine in powder form or pill form, i suggest the powder form, I feel it works a lot better.

+1 on the Glutamine. Definitely helps out a lot in muscle recovery so you feel less sore after your workouts. Sucks trying to hit the gym sore and also you take less breaks from sore muscles, lol. I went one week without Glutamine and I thought my body was going to fall apart, lol.

Powder form is best, body absorbs it faster. Also good protein powders already come with Glutamine in it but usually its too low of an amount, like 2-4g so its good to add a bit more to help with muscle recovery.