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 trip forever
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Registered: 08/21/09
Posts: 5,839
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 How to gain muscle? 
#16026554 - 03/31/12 11:47 PM (1 year, 1 month ago) |
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I want to get strong/buff. I know it will not be a quick process. Tell me any tips/strategies/workout methods and how to get muscle mass/stronger. (please none of that pill or those commercial advertisement bullshit)
What to eat?
What to do?
Any plans/strategies?
Thank you 
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 King Klick
That Guy Everyone Knows
 
Registered: 11/13/11
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Drink muscle milk before lifting. It's like 35g of protein i believe. My sister uses it for her powerlifting. It works good and doesn't taste all that bad. Lift no more then 3 times a week for it will be strenuous and can be harmful if done too much.
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RonaldFuckingPaul
Our Dear Leader
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Quote:
King Klick said:
Drink muscle milk before lifting. It's like 35g of protein i believe. My sister uses it for her powerlifting. It works good and doesn't taste all that bad. Lift no more then 3 times a week for it will be strenuous and can be harmful if done too much.
That shits horrible for you brah.
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volcomstoner
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I lift 5 days a week, lift heavy as you can with 8-12 reps 3-4 sets with the last set always too failure.
I focus on a different group of muscles every lift. like arms-legs-back-shoulders each on a different day. warm up with a light lift and stretch before every lift and you won't have to worry about injuring yourself.
And eat protein, shakes are good if you want to get serious.
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PDU
travel kid vs.amerika
Registered: 12/04/02
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Milks doing me good, definitely helps with recovery and gains.
Compound lifts and powerlifting will be your recipe for strength, and good gains for a beginner through intermediate. As you get more experienced you MAY want to move to a bodybuilding routine depending on your needs.
^ thats the short answer - but there are a tons of information on here regarding routines, check out the first page of the powerlifting thread.
Routine - starting strength (posted on above mentioned thread.)
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King Klick
That Guy Everyone Knows
Registered: 11/13/11
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Quote:
reeferaddict69 said:
Quote:
King Klick said:
Drink muscle milk before lifting. It's like 35g of protein i believe. My sister uses it for her powerlifting. It works good and doesn't taste all that bad. Lift no more then 3 times a week for it will be strenuous and can be harmful if done too much.
That shits horrible for you brah.
Yah probably.
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Your god is dead, and i killed him.
The moment you refuse the human rights for just a few, what happens when that view includes you?-Chuck D.
The X I got won't find you treasure, it'll leave you rollin so hard you leave in a stretcher-Chris Webby
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G-Cotty
Naturalismo
Registered: 08/14/11
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Quote:
reeferaddict69 said:
Quote:
King Klick said:
Drink muscle milk before lifting. It's like 35g of protein i believe. My sister uses it for her powerlifting. It works good and doesn't taste all that bad. Lift no more then 3 times a week for it will be strenuous and can be harmful if done too much.
That shits horrible for you brah.
QFT
I recommend some kind of powder. Its the most economical. Doesn't taste bad if you add fruits or milk to it.
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trip forever
Stranger
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Re: How to gain muscle? [Re: G-Cotty]
#16029749 - 04/01/12 05:31 PM (1 year, 1 month ago) |
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Thank you everyone 
Also, what should I eat? I know protein rich foods but like what certain types?
So far Ive been eating nuts/peanut butter.
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Uzziel
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How do you gain muscle?
Lift weights or some kind of resistance training. Do it a lot. If you want muscular endurance do a lot of it, if you want muscular strength, go for heavier.
Eat food. Good food is preferred.
And no... you don't have to use protein powder, its a joke unless you're eating like a twig and don't eat any protein.
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PDU
travel kid vs.amerika
Registered: 12/04/02
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Re: How to gain muscle? [Re: Uzziel]
#16030227 - 04/01/12 07:24 PM (1 year, 1 month ago) |
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Meh - I find a simple protein powder with milk has helped me recover alot better.
Take everything you hear with a grain of salt, different strokes for different folks.
Chicken breasts, yogurt, milk, cheese, hemp seeds, nuts and eggs are all high in protein.
2-3 eggs/day for me.
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volcomstoner
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Quote:
trip forever said:
Thank you everyone
Also, what should I eat? I know protein rich foods but like what certain types?
So far Ive been eating nuts/peanut butter.
egg whites (yolk is bad cholesterol) chicken, fish, lean turkey burger is a great replacement for hamburger(if trying to cut). I also eat a lot of oatmeal, brown rice(white rice has no nutrients), fruits and vegetables. You can eat a MUCH wider variety if your just trying to bulk and not trying to cut fat.
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volcomstoner
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Re: How to gain muscle? [Re: Uzziel] 1
#16031589 - 04/02/12 01:29 AM (1 year, 1 month ago) |
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Quote:
Uzziel said:
How do you gain muscle?
Lift weights or some kind of resistance training. Do it a lot. If you want muscular endurance do a lot of it, if you want muscular strength, go for heavier.
Eat food. Good food is preferred.
And no... you don't have to use protein powder, its a joke unless you're eating like a twig and don't eat any protein.
protein powder is not a joke, unless your lifting like a bitch. A good whey protein for right after workouts is good because it's fast acting and will help recover faster. A casein protein powder is good for night because it has slow digesting protein. You NEED protein to build muscle, and not everyone can eat enough protein to recover efficiently enough from a power lifting routine.
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boxcarguy07
Uno
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^It amazes how anybody still believes the egg yolk/cholesterol garbage.
Anyway, OP, my recommendation would be to get on a 5x5 routine
I'm currently on this:
Monday:
Squats 5x5
Pull-ups 5x5 (add weight if necessary)
Overhead press 5x5
Wednesday:
Squat 5x5
Deadlift 2x5 (not 5 sets of deadlifts, just one or 2)
Bench Press 5x5
Friday:
Repeat Monday's workout
Sunday: Sprint workout
Squats release a lot of growth hormone, and yes you can do them every workout provided you rest and eat well. The sprint workout also boosts your growth hormone levels by a ton. Look up Peak-8 training. Make sure you do warm-up sets for each exercise, and you should look to increase your lifts a tiny bit each week.
Things that can inhibit growth hormone is eating high-fat an hour before your workout, and eating carbs after your workout. It is conventional wisdom to eat carbs right after a workout to spike insulin, but it's my opinion that it's actually counterproductive.
Diet - eat lots of nutrient dense foods. Meats, eggs, milk... these are foods high in protein and high in fat. Don't be scared of fat. Of course, try to get the highest quality of these things that you can afford. Eat clean, but eat to grow.
Good luck!
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 Music doesn't stop at the ears when it begins at the heart.
 "Sit in reverie and watch the changing color of the waves that break upon the idle seashore of the mind."
-Henry Wadsworth Longfellow
Edited by boxcarguy07 (04/02/12 02:04 AM)
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trip forever
Stranger
Registered: 08/21/09
Posts: 5,839
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Quote:
boxcarguy07 said:
^It amazes how anybody still believes the egg yolk/cholesterol garbage.
Anyway, OP, my recommendation would be to get on a 5x5 routine
I'm currently on this:
Monday:
Squats 5x5
Pull-ups 5x5 (add weight if necessary)
Overhead press 5x5
Wednesday:
Squat 5x5
Deadlift 2x5 (not 5 sets of deadlifts, just one or 2)
Bench Press 5x5
Friday:
Repeat Monday's workout
Sunday: Sprint workout
Squats release a lot of growth hormone, and yes you can do them every workout provided you rest and eat well. The sprint workout also boosts your growth hormone levels by a ton. Look up Peak-8 training. Make sure you do warm-up sets for each exercise, and you should look to increase your lifts a tiny bit each week.
Things that can inhibit growth hormone is eating high-fat an hour before your workout, and eating carbs after your workout. It is conventional wisdom to eat carbs right after a workout to spike insulin, but it's my opinion that it's actually counterproductive.
Diet - eat lots of nutrient dense foods. Meats, eggs, milk... these are foods high in protein and high in fat. Don't be scared of fat. Of course, try to get the highest quality of these things that you can afford. Eat clean, but eat to grow.
Good luck!
Thank you so much everyone been really helpful, I didn't know half this stuff earlier.
Boxercar, I love how you laid out your workout method for me. How long have you been doing this and what are the differences you've noticed from it?
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boxcarguy07
Uno
Registered: 04/25/07
Posts: 3,942
Loc: SC
Last seen: 10 months, 14 days
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To be honest, I've only been doing this particular workout for a short time. I'm just getting back into the gym after a couple years hiatus (mostly due to laziness). However, even in just a couple workouts I've noticed strength gains and increased musculature. A few years back, I was really into bodybuilding and went to the gym all the time. My ideas on health and fitness have really changed since then, but I still believe this type of routine to be best for adding the most mass in a short amount of time. There is not much variety to it, but that's because it uses movements that incorporate virtually every muscle in the body. These are best for adding mass, and more importantly, adding functional strength.
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Music doesn't stop at the ears when it begins at the heart.
"Sit in reverie and watch the changing color of the waves that break upon the idle seashore of the mind."
-Henry Wadsworth Longfellow
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Cannashroom
Smoke two Joints
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boxcarguy is spot on. Lift heavy, eat lots of high protein/fat animal foods. Lots of eggs and meat, restrict the carbs.
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"A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness.
This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us.
Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty.
Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security."
Albert Einstein
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The Living God
The Legend Grows
Registered: 03/20/12
Posts: 51
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Search out "L-Arginine Ethyl Ester". Good stuff.
Increases Nitric Oxide in your system resulting in big pumped up muscles plus a host of other benefits to your body and mind.
It works. 
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PDU
travel kid vs.amerika
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Last seen: 2 days, 7 hours
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Eat whole eggs, not whites. Boxcarguy was spot on - the yolks raising cholesterol thing is a pile of bullshit.
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pwnasaurus
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Re: How to gain muscle? [Re: PDU]
#16035628 - 04/02/12 10:06 PM (1 year, 1 month ago) |
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Quote:
PDU said:
Eat whole eggs, not whites. Boxcarguy was spot on - the yolks raising cholesterol thing is a pile of bullshit.
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NewfoundFreedom
Manure whore
Registered: 05/06/04
Posts: 1,757
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Quote:
Cannashroom said:
boxcarguy is spot on. Lift heavy, eat lots of high protein/fat animal foods. Lots of eggs and meat, restrict the carbs.
Is restricting carbs only a problem for people who get fat easily? I struggle to put on weight. That's my biggest problem with exercising. I workout pretty intensely 3 days a week, usually M, W, F.
If you go by bodytypes (I'm really not sure if that is junk science or not) I'm an ectomorph. I'm always hungry and no matter how much I eat I never seem to gain anything. I'm poor too so it's hard to really pile on the calories.
I do eat a lot of peanut butter, beans, eggs, and oatmeal and I have meat at least once a day.
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