How to gain muscle fast....

[Lord_Suston]

There is no secret way to do this besides hard work and dedication in and outside of the gym... A lot of members kep asking what your secret is and how much will I gain if I do this and that, it doesn't work that way...... There is no quick fix, developing a great physique takes time and effort, because if it didn't then everyone would look like Arnold or Zane ect.... So for all the people that want muscle and size get back to the basics.

1) eat more than your burn
2) wholesome food with a decent amount of protein
3) Train hard, but also smart
4) cut the bullshit ego movements and get down to your core compound movements
5) Stick to your plan and work on small progressive steps, not huge jumps, this is where injuries occur
6) Sleep, this is the only true time where you grow
7) train your legs, shit these muscle provide the most growth and hormone potential
8) get in the gym and lift with real effort and intensity, no more of these 3 hour marathon sessions

 

[louden_swain]

Listen up guys. . . .Lord Suston mentioned some valuable key points.

I should also add that training sessions should last no more than 1 hour. Get in, cut the bullshit conversation and train hard. Focus, focus, focus. . . .and you will succeed.

 

[gettinlarger]

VERY well said.

 

[Sebass67]

i really gotta get the time down on my workouts...
Do you really think that the extra 15-30 mins really hurts that much like say in the case that i am training for strength and need longer rest periods?

 

[nikkita]

very valuable points to keep in mind!

 

[Citruscide]

True. I'll hardly ever stay in the gym over an hour. Unless I happen to be doing cardio, which hasn't happened since this last spring.

C-ditty

 

[kakarot417]

i find that people waste the most time talking showing off or just walkin around. another time waster is resting too long between sets. if used to spend way to long in the gym and that made me not wanna go. now i lift 45-60 minutes and im out.

im a noob so in a few months ill be able to tell you how im progressing according to these tips. my chest is starting to get bigger already and its only been 7 weeks for me. usuually id go to the gym for 2 weeks then stop for like a month or two, but now that im spending less time in the gym i find myself more motivated to go in and get it done. thanx for the tips suston and nice avatar!

 

[Legion Kreinak2]

Suston, very true. I make things too complicated. I need to hammer this shit into my head. Do you see me fuckin' making this HUGE deal out of everything I eat? Protein, more than I burn... done. >_< I make it like, I have to get exact numbers, eat the exact amounts of food servings and such...

Okay, let me get this through my thick skull...

Eat, Train, Sleep...

 

[bignate73]

Protein, more than I burn... done. >_< I make it like, I have to get exact numbers, eat the exact amounts of food servings and such

protein more than you burn.....its a function of your carbohydrate intake. if you use your protein intake as a guideline you will be chasing muscle. if you look at it from a carb standpoint, feed your body's energy stores....and add protein on top of it. your body is ultimately after keeping going, not growing as a priority.

exact numbers are exact for a reason, if you are following things from a scientific standpoint. energy expenditure multipliers can be misleading since people tend to overestimate their activity level. just plan for the next 3 hours when you eat and you'll be fine.

 

[ThePolishHammer]

i really gotta get the time down on my workouts...
Do you really think that the extra 15-30 mins really hurts that much like say in the case that i am training for strength and need longer rest periods?

If your training for strength, long training sessions are more acceptable.
IMO

 

[WarriorPL]

I must admit... those are some great points. I from experience can tell you that resting too long in between sets and talking/bullshittting around will make you pay. I use to bullshit all the time with my partner, but now i take it seriously and yell whenever he's off pace and takes too long breaks.

The point that I think i must stress myself with now is:

4) cut the bullshit ego movements and get down to your core compound movements

Great list Lord_suston!

 

[Lord_Suston]

Hammer that's a good point, but this is for growth not strength, this was the hardest lesson to learn, be as savage as possible and hold nothing back and then get out

 

[Welsh power house]

good post my friend!

I would like to add a few points.

Dont copy routines/diets of the guys in flex/musclemag ect.

I think alot of younger, beginners tend to do this and wonder why they dont grow or get shit results.

As someone has said above, and its so important....stick to the basic compound movements and fuck all those macho bum boy 'lifts'. if you want true size and strength stick to what works.

FOOD. BENCH/SQUAT/DEADS. REST

W.P.H

 

[PolishHammer1977]

Lord,
Quality realness thread man.

 

[m0t03]

And I gots to add this please dont talk ( bother ) every person in the gym, sure they might not care about getting bigger, but Im way to nice to be like let me lift dammit. Just a little complaint I have at my gym. People are more about talking to u than lifting, and they wonder why they arent getting bigger.


Mike

 

[Thaibox]

bump for a good post

except the first part of #2.... I kinda like food that isn't exactly wholesome

 

[Lord_Suston]

bump for a good post

except the first part of #2.... I kinda like food that isn't exactly wholesome

That's why you never be a quick and wiry guy j/k. You know I just started dieting and this sucks not having junk food. BUt to gain weight I see people ask if ice cream and poptarts are good

 

[Thaibox]

That's why you never be a quick and wiry guy