jazz1 Posted October 3, 2007 Share Posted October 3, 2007 well iv been training wrong all this time i used to do arms and chest nearly everday thinking i would get bigger but i was wrong, anyways iv been training with my dads mate whos been making me do different body parts and told me he will get me big, anyways i weighed my self and iv gained some pounds nearly 12 stonnes:D i feel a little bigger aswell Quote Link to comment Share on other sites More sharing options...
Greenauto Posted October 3, 2007 Share Posted October 3, 2007 Bloody hell 12 stones of weight gain, watch out you'll get stretch marks :d Seriously though sounds like you've got some better advice now mate. You definately make gains in muscle size if you give the muscles time to recover before hitting them with another session. Quote Link to comment Share on other sites More sharing options...
neil tt Posted October 3, 2007 Share Posted October 3, 2007 All that weight will slow the car down:) Quote Link to comment Share on other sites More sharing options...
jaymdee Posted October 3, 2007 Share Posted October 3, 2007 Yeah, from what I've read, the gains are made on the days off. make sure you eat plenty of protein rich foods (eg chicken, salmon, prawns) to feed the muscles as they repair themselves, especially straight after your workout Quote Link to comment Share on other sites More sharing options...
Ady Posted October 3, 2007 Share Posted October 3, 2007 12 stone!!!!!!!!!!!! shit man! Quote Link to comment Share on other sites More sharing options...
AlanM Posted October 3, 2007 Share Posted October 3, 2007 give each muscle group 24 hours to recover and 24 to grow Quote Link to comment Share on other sites More sharing options...
jazz1 Posted October 3, 2007 Author Share Posted October 3, 2007 lol i meant im nearly 12 stonnes lol, just iv been training wrong all this time Quote Link to comment Share on other sites More sharing options...
Homer Posted October 3, 2007 Share Posted October 3, 2007 lol i meant im nearly 12 stonnes lol, just iv been training wrong all this time What's your weekly training plan Jazz (exercises, sets & reps), can you post it up? Also, what's your diet like? Are you on 40-40-20 and how many grams protein are you getting per day? Quote Link to comment Share on other sites More sharing options...
jazz1 Posted October 3, 2007 Author Share Posted October 3, 2007 homer thats the thing iv been doing wrong i dont have anything but my dads friend is going to write me everything up on friday il let you now, at the moment i eat 4 meals a day and if i can push it to 5 or 6 but i also have the protein mass gainer from dorian yates(shake), most days i eat eggs in the morning and corn flakes, then through out the day its tuna, chicken, beef etc oh but i train everyday for an hour max or more sometimes Quote Link to comment Share on other sites More sharing options...
Ewen Posted October 3, 2007 Share Posted October 3, 2007 dads mate whos been making me do different body parts and told me he will get me big Quote Link to comment Share on other sites More sharing options...
SupraStar 3000 Posted October 3, 2007 Share Posted October 3, 2007 iv been training with my dads mate whos been making me do different body parts and told me he will get me big, Did he touch you in anyway Jazz and did you like it? Don't worry, those feelings are natural and you shouldnt be ashamed Quote Link to comment Share on other sites More sharing options...
SupraStar 3000 Posted October 3, 2007 Share Posted October 3, 2007 Damn you Ewen. You beat me to it Quote Link to comment Share on other sites More sharing options...
jazz1 Posted October 3, 2007 Author Share Posted October 3, 2007 Did he touch you in anyway Jazz and did you like it? Don't worry, those feelings are natural and you shouldnt be ashamed yea it was awesome u want to join edd;) Quote Link to comment Share on other sites More sharing options...
Homer Posted October 3, 2007 Share Posted October 3, 2007 It's very important you get a proper workout plan in place and follow it strictly. Keep the muscle groups separate and allow as much time as you can for them to rebuild between workouts. Quite a few years ago I was pretty big but got ill (followed by bad lifestyle) which ruined it all. However, here's the exercises I could get done in my home gym, for a good bulking session: Monday - Legs Barbell Squats (2 warm-up sets) : 4 x 9 Stiff leg Dead lifts (1 warm-up): 3 x 8 Standing Calf Raise : 4 x 15 Leg Curl (1 acclimation set): 4 x 10 Tuesday - Chest & Forearms Incline Bench Press (2 warm-up sets): 4 x 8 Decline Press: 1 x 6 Butterfly: 4 x 8 Barbell Wrist Curl (1 warm-up): 3 x 10 Standing Dumbbell Wrist Curls: 3 x 15 Wednesday - Back & Traps Bent Rows (2 warm-ups): 4 x 8 V-bar Pull ups (hands close): 2 x 4-6 Weighted Pull-ups (more than shoulder width): 2 x 4-6 Barbell Dead lifts (2 warm-ups): 4 x 8 Barbell Shrugs: 4 x 12 Thursday - Shoulders & Triceps Seated Dumbbell Press (2 warm-ups): 4 x 8 Seated Barbell Military Press: 4 x 8 Side Laterals (1 acclimation set): 3 x 8 Seated Overhead Dumbbell Extensions (triceps bar): 4 x 8 Decline Dumbbell (or EZ bar) Tricep Extension (on floor/ticeps bar): 3 x 8 Friday - Biceps & Abs Barbell Curls (2 warm-up sets):4 x 8 Hammer Curls (tricep bar): 4 x 8 Concentration Curls: 3 x 8 E-Z Bar Curls 1 x 4-6 Sat and Sun are day off (or you can break for a day mid-week). Push hard to lift the heaviest weights you can while maintaining the above sets and reps. If you're making those with energy to spare you need to up the weight by a kilo or two at a time. I gained 4 stone last time (12 stone to 16 stone) while keeping 22% body fat. I was pretty big and trust me, it works. The only down side of the above is I didn’t have the right equipment to work on lats so they suffered plus I had no real exercise for abs (was never my aim, but you'll need to add that if you want to build those!). Above all else though, is your diet. A good, clean breakfast is essential and if you can do it a morning workout. Small regular meals (at least 5 per day). Keep to clean foods, nothing processed, steamed foods are superb for low fat and keeping essential vitamins. Above all else, keep the proteins coming in, particularly after exercise. I also advocate a bulk/cutting routine every few months to ensure you're building good definition rather than massive muscle mass. You'll look a lot better for it if you do a regular cut. Howver as you're rather light I don't think it's a concern right now. Erm, seem to have got on one a bit there! Quote Link to comment Share on other sites More sharing options...
jazz1 Posted October 3, 2007 Author Share Posted October 3, 2007 wow wicked homer im going to print that out that looks like just the thing i need many thanks homer. I have everything in my garden gym to do every exercise so that shouldnt be a problem im going to start on that programme, all i need now is a proper food programme to follow:) Quote Link to comment Share on other sites More sharing options...
Homer Posted October 4, 2007 Share Posted October 4, 2007 No problem Jazz. There are some major limitations to the plan I posted (it's just an example of what you should follow), such as the lats workout and abs workouts being missing. If you have the equipment to do these ensure you get those in too - but within the correct muscle group. The key is to only work a major muscle group in each workout, allowing a week for each group to rebuild. This should allow maximum bulking. Overworking any particular muscle will not result large muscle gain, it will make you stronger, slowly; but is not optimum for building mass. IMO, stay off some of those shakes too, when you're on a bulk keep to pure whey protein shakes, nothing else except clean foods (Organic chicken, fish, plenty of veg). I can send you a food programme if you want Jazz. It's expensive and requires a lot of dedication though! To be honest the food part is harder than the lifting part for most. Quote Link to comment Share on other sites More sharing options...
colsoop Posted October 4, 2007 Share Posted October 4, 2007 Well i have managed to put on 2 stone since joining the gym i am now at 12 stone too. I have found a really good product for me it is ultra fine porridge oats, they are much finer than normal oats allowing me to drink them like a milkshake so i can get the carbs in quickly along with my usual whey protein. I have also moved across to an upper / lower body workout on alternate days with stenght being the aim (hevay wieghts small no of reps) Quote Link to comment Share on other sites More sharing options...
mikeyb10supra Posted October 4, 2007 Share Posted October 4, 2007 If you want to get truely big, your genetics will play a big part. I have a freind who is in to power lifting in a big way and regularly competes in junior strongman etc, very very heavy deadlift and squats form the base of his routiene, he never uses isolation movements, compounds only and never ever to failure personally as well I would not focus on how much protein you can ingest....focus more on how much clean calories you can add to your diet, your protein intake will need to go up but not to silly levels as your body will only use what it needs Quote Link to comment Share on other sites More sharing options...
Thorin Posted October 4, 2007 Share Posted October 4, 2007 I gained some pounds too, look at meeeee!!! Quote Link to comment Share on other sites More sharing options...
mikeyb10supra Posted October 4, 2007 Share Posted October 4, 2007 I gained some pounds too, look at meeeee!!! Fatty :d Quote Link to comment Share on other sites More sharing options...
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