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Gaining weight and building muscle and body mass!
    #10833706 -

I am fed up with being skinny and weak. For the next six months I want to do nothing but fully commit myself to working out with free weights getting on the right path to the body i'm looking for.  I want to to it to improve my health, my looks and my self esteem.  I want to see results and I want to work hard for them. I look at all the websites promising all kinds of great results in weeks or months or whatever, promising shortcuts and secrets to getting that way.  I want to do it the right way, the natural way. 
    I am a complete novice even in terms of the terminoligy and different types and names of workouts.  I work a jobs where I walk all day long and go up and downstairs, so i'm not in terrible shape, I'm just scrawny and weak.  I am basically lloking for a good book or website that can lay out a good workout routine that can describe the workouts I need to do with pictorials or whatever. 
    I have a curl bar and two dumbells with about 100lbs worth of weight plates.  I'm planning on buying a bench set and some better weights soon.  I just want something that is easy to follow and will get me some results. something that goes week to week. letting me know when to up reps and weight.
  Any help would be appreciated.

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Re: Gaining weight and building muscle and body mass! [Re: cottlestonpie]
    #10833732 -

Build a base with:

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1249939562&sr=8-1

Then you can move on to size routines or stick with strength.

You need to eat a lot when bulking, aim for Calories=(your body weight)*(20) with a 40/40/20 split of carbs/protein/fats.

Protein shakes are your friend. :wink:


--------------------
Are you happy for a miracle?

:yinyang2:

Absolutely no source checks/discussions.

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Re: Gaining weight and building muscle and body mass! [Re: pazzy]
    #10833876 -

Building mass will need fuel for the mass. Protien will be your friend.

However, don't add so much weight that it becomes a burden to haul around with you.

Look how strong and powerful bruce lee was, he only weighed 145.

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Re: Gaining weight and building muscle and body mass! [Re: Fraggin]
    #10834132 -

I've got a fast metabolism, so i've started to eat 5-6 meals a day, its hard though cause I walk for literally 6-7 hours a day and burn off a lot. I quit smoking recently so hopefully this will affect my appetite. I will def. be buying some protein powder drink stuff this weekend after i get paid. thanks for the book recomondation pazzy i'm gonna buy that this weekend as well.

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Re: Gaining weight and building muscle and body mass! [Re: cottlestonpie]
    #10834338 -

Just remember that it's about control...not speed. A lot of people get overzealous and throw the weights up and down, thinking they're getting a better workout. This is not the case at all. Keep track of you're breathing too.

Ex. Let's say you're bench pressing. Bring the bar down to your chest nice and slow, inhaling as you do so. When you bring it back up, go at the same speed, and exhale as you do so.

You'll get twice the workout using a slow and controlled motion, rather than a hasty and sloppy one.

Also, don't try to max out all the time. Struggling to lift something ONE time does nothing. I'd aim for about 10 reps.

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Re: Gaining weight and building muscle and body mass! [Re: rhyumavampire]
    #10834497 -

I believe that a combination of doing the right exercises, training with heavy enough weights so that there is intensity and some huffing and puffing, but also "feeling" the weights up and down in order to develop a mind~muscle connection so that you know what your body can do, and when you're ready to challenge it.. It's NOT about throwing weights around.

You will want to eat not only to fuel your workouts but also to provide your body with the resources it needs to add mass.

I hear that Arnie's Encyclopedia for Modern Bodybuilding is a great book.  That is, if what you are looking for is a mentality that is in alignment with your desires to improve your physique, in more than just strength and vitality, but for aesthetics as well.

So... developing a mind~muscle connection is what leads to quality muscular development.

In order to really "feel" you muscles, you need to pump blood into them.  You can achieve this by doing a certain amount of reps.  For me that is anywhere between 8-20 rep of any given exercise.  I think 10-15 is the sweet spot.  Once you "feel" your muscle, and get great pumps as your journey in the gym continues, you will eventually know what to do and continuously improve on your method.

Everyones body is different.  The key is to "feel" it.


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Flowing through beginningless time since time without beginning...

Edited by Ginseng1 (08/10/09 05:10 PM)

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Re: Gaining weight and building muscle and body mass! [Re: Ginseng1]
    #10834538 -

Ginseng1 said:
I hear that Arnie's Encyclopedia for Modern Bodybuilding is a great book.  That is, if what you are looking for is a mentality that is in alignment with your desires to improve your physique, in more than just strength and vitality, but for aesthetics as well.



Definitely a great book. My dad calls that the bible of bodybuilding right there.

Ginseng1 said:
Once you "feel" your muscle, and get great pumps as your journey in the gym continues, you will eventually know what to do and continuously improve on your method.



Yeah, the first couple weeks of working out probably won't be that fun. But once you start getting those good pumps, it's an amazing feeling. When I used to work out, there was nothing better than getting the biceps good and pumped. Just thinking about the feeling makes me want to start up again.

Edited by rhyumavampire (08/10/09 05:20 PM)

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Re: Gaining weight and building muscle and body mass! *DELETED* *DELETED* [Re: rhyumavampire]
    #10834604 -

Post deleted by cottlestonpie

Reason for deletion: .

Edited by cottlestonpie (08/10/09 05:30 PM)

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Re: Gaining weight and building muscle and body mass! [Re: cottlestonpie]
    #10834640 -

Read this book and follow it to the letter.
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1200


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"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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Re: Gaining weight and building muscle and body mass! [Re: cottlestonpie]
    #10834661 -

I would go every other day for a couple weeks to ease into things. I'm no expert but, in my experience, I've found that this is best. Your muscles are going to be sore as all hell at first, but it's a good sore IMO. Wait till you try washing your hair after a good workout :grin: After a couple weeks, I'd start hitting them every day.

Listen to your body though. It's one thing to workout through the soreness but, if there's any serious pain, stop!

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Re: Gaining weight and building muscle and body mass! [Re: cottlestonpie]
    #10834984 -

1.  Eat healthy and natural food.  Get many servings of fruits, vegetables, grains, nuts, and lean meat every day.  If Nature made it then eat it.

2.  Don't eat garbage.  Don't eat sugar, trans-fats, or stuff that you can't pronounce.  If Man made it then don't eat it.

3.  Eat a TON of food.  The average man needs 2,500 calories a day.  You need to start eating at least 4,000 calories a day.  Eat, eat, and eat more.  Avocados, nuts, whey protein, etc..  Any food that is healthy and high in calories is your friend.

4.  Lift HEAVY weights.  Focus on one muscle group per day.  Monday do chest.  Tuesday do legs.  Wednesday to arms.  Thursday do abs.  Friday do back.  Saturday and Sunday rest.  You should only be able to do 6-8 reps of each exercise until you have to stop.  Absolutely blast the muscle group you are focusing on.  The next day you should be barely able to move the muscle group because you are so sore.

5.  Don't do a lot of cardio.  All of that energy you take into your body should be for building muscle.  You don't want to burn it off.  Go for minor walks and such to keep your heart healthy, but don't run or do any hardcore cardio stuff - and if you do then eat more like 5,000 calories a day to compensate for the energy you are burning.

6.  You will gain some fat along with the muscle that you gain.  When you reach your desired weight and strength level you can do some cardio to burn the flab off no problem.

6.  Don't get lazy.  You have a fast metabolism.  Your body wants you to be skinny and it will fight you the second you go above your normal weight.  You will need to eat like a pig and lift for the rest of your life to keep the muscle on.  The second you stop doing either of those two things the muscle will evaporate off of you and you will be scrawny again.

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Re: Gaining weight and building muscle and body mass! [Re: Ginseng1]
    #10836294 -

OP, you don't have to gorge.  Actually, please don't gorge!  A lot of men seeking to gain mass make the mistake of thinking that they have to eat everything in sight to make 'gains'.

The truth is (I don't have a link/source for this but have read it on numerous occasions), that the male body can naturally only produce between 0.25-0.5 lb a week of lean muscle tissue, if all the proper requisite nutrition, rest, and exercises is in place.

So, if you gain 15 lbs in 2 months, you can bet the majority of that is definitely not muscle.

What I'm saying, watch out for unnecessary fat gain.  I have fluctuated between 160-185 depending on what my goals were, and when I was 185 (5'8) a couple years back  I was big and full, but my gut got really big and I ended up having to cut back down to the low 160s this year to see the six pack.

This is what I achieved:



I've wasted a lot of time chasing serious mass gains by gaining a lot of fat with it.  I was basically force feeding myself, thinking that is the way to gain muscle.  Now, I am not saying there is no place for that approach to certain goals you may want to achieve, and you certainly can gain muscle that way.  However, the issue is that while you may gain muscle, you may also end up losing some of it in the process you would need to go through to burn off the added fat.

So, if improving your physical aesthetics, you will definitely want to make slow gains... that way, you won't confuse fat for muscle, and you will look better at around 10% body fat and lower.  To go any higher is a waste of time for a natural.  And spending more than 12 weeks trying to get cut is absolutely debilitating!

Definately eat more than what you're eating now.  Shoot for 2500 calories for a couple of weeks, see how it feels (should feel great), and when the times comes that you feel you can step it up in intensity, then bump up your calories and monitor your strength gains along with the fat gain.  When it gets a little on the fatty side you know you have been way above maintenance calories and you will have to adjust.

Final tip: WORK YOUR LEGS!


--------------------
Flowing through beginningless time since time without beginning...

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Re: Gaining weight and building muscle and body mass! [Re: Ginseng1]
    #10838233 -

damn that's a nice core you got there.

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Re: Gaining weight and building muscle and body mass! [Re: cottlestonpie]
    #10839408 -

Author and self-improvement psycho Tim Ferriss claims to have gained 34 lbs of muscle in a month. He did it purely as an experiment and did not maintain the gains, but it is pretty impressive. He said he was consuming 5-8 thousand calories a day.

http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

It was a hugely popular article and he faced a lot of scrutiny, but it he addresses most of the protests in the comments.

Here's his summary:

Quote:
Here are the six basic principles that made it happen:

1. Follow Arthur Jones’ general recommendations for one-set-to-failure from the little-known Colorado Experiment, but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises.

2. Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure constant load.

3. Focus on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press,  Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response.

4. Eat enormous quantities of protein (much like my current fat-loss diet) with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.

5. Exercise less frequently as you increase strength and size, as your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point.

6. Record every workout in detail, including date, time of day, order of exercises, reps, and weight. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments.

For the ladies not interested in becoming the Hulk, if you follow a “slow-carb” diet and reduce rest periods to 30 seconds between exercises, this exact workout protocol can help you lose 10-20 pounds of fat in the same 28-day time span.


I don't think he (or anyone else) would recommend this as a sustainable mass-gaining approach, but it gives you something to think about. Many of his followers did the experiment themselves and achieved outlandish gains too.


--------------------
Welcome evermore to gods and men is the self-helping man.  For him all doors are flung wide: him all tongues greet, all honors crown, all eyes follow with desire.  Our love goes out to him and embraces him, because he did not need it.

~ R.W. Emerson, "Self-Reliance"

:heartpump:

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Re: Gaining weight and building muscle and body mass! [Re: Ginseng1]
    #10841280 -

Ginseng1 said:
OP, you don't have to gorge.  Actually, please don't gorge!  A lot of men seeking to gain mass make the mistake of thinking that they have to eat everything in sight to make 'gains'.


I respectfully disagree.  I am a skinny little guy with an insanely fast metabolism.  I routinely eat more food that my large guy friends with guts while I stay skinny as a rail.  I could eat junk food all day and I still wouldn't gain weight.  The only way I was ever able to gain any mass was by completely overwhelming my body with calories and muscle damage.

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. [Re: Ginseng1]
    #10841450 -

.

Edited by cottlestonpie (10/15/11 09:39 AM)

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Re: Gaining weight and building muscle and body mass! [Re: cottlestonpie]
    #10850211 -

It's easy if you follow these two basic steps:

1) do whole-body high intensity compound weights (no bicep curls bitch)
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
http://www.startingstrength.net/workouts/

2) eat more
http://www.johnberardi.com/updates/july262002/na_masscalculator.htm


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If every day is the same as the last, why live to see tomorrow?

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Re: Gaining weight and building muscle and body mass! [Re: Slavich]
    #10860306 -

bodybuilding.com, tons of articles and cheap supps


--------------------
Insanity in individuals is something rare -- but in groups, parties, nations, and epochs it is the rule. -Nietzche

What luck for the rulers that men do not think. -Adolf Hitler

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Re: Gaining weight and building muscle and body mass! [Re: sandman3698]
    #10864752 -

sandman3698 said:
bodybuilding.com, tons of articles and cheap supps


Another: T-nation (tmuscle.com)



  :2cents: : Stick with compounds, go for olympic lifts, eat healthy, eat a lot (a lot of chicken, eggs, rice, bread, fruit, vegetables), get out before the hour is up, if you cant get out before the hour is up down some sugar. Sleep a lot! Heavy breathing even if you think you dont really need it. And when youre not in the gym do some light stretching and flexing, even when youre just sitting at your desk or driving. I havent used much supplements lately but I probably should. Invest in some protein, maybe some multivitamins, and a little creatine (dont bother breaking the bank though).



Once youve gotten down technique and balance, go heavy.  :sparta:


--------------------
\m/ Spanksta \m/

"do you have the freedom to do with your nervous system what you want?"

"MolokoMilkPlus said:
I'll respect you if you let me give you a blow job"

"tactik said:
respect the can."


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Re: Gaining weight and building muscle and body mass! [Re: eligal]
    #10866923 -

Try working out in a pool..Its alot easier and faster...Ie Running in the deep end for 15mins equals about an hour of running...

http://www.calainc.org/Aquafitness/aquafitness.htm

Bodybuilding in typical fashion generally requires exercises involving free weights and machines that focus on a primary and secondary muscle structure. For instance when you do curls with either a dumbbell or a barbell, you are using the resistance of the weight to strengthen the bicep as you curl the weight up, and you are stressing the triceps as you lower the weight back down. Two muscles are exercised, and unhealthy strain is placed on the back which supports the exercise as there is little to no support behind it. The same exact exercise done under water with far less weight is more effective and is safer as well. First of all, the back is reinforced by the water itself. Secondly you can use far less weight, putting less pressure on the back, because of the resistance of the water, which exercises the muscle. In the water, all of the back muscles and abdominal muscles are utilized as well, due to the resistance of the water, so it is a far more effective work out.

Edited by Brainiac (08/15/09 08:53 PM)

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