Just starting. Give me some direction Anything

[bake1550]

I am 5'11 160lbs 31 yr old male. After many years of sitting my a** behind a desk. I am wanting to get back into shape. Like my college years. Back then it was easy. Go to the gym 3 times a week and run. But now I have no clue on what or better yet the best way to gain muscle and size.
I am more what you would call a hard gainer. Back in the past. I would lift and run. Never ever gaining size. No matter what i did. I think that is why i got burnt out. and quit. I would love to try some cycles but again its all greek to me. Supplements are something that when i did lift was amino acids. Heck i was lift back when they had that cryogenics deal. Can someone give me some direction on training and maybe some cycles. and types. I do have a small gut and the dreaded love handles. But i do realize if i keep running and eating right that should go away.
Anything guys would be great
Thanks
Jeff
[email protected]

 

[Omegasox]

Cruise the forum, bro. There's a TON of information, all you need to do is start reading threads. It's kind of hard to put everything into one post, so just check this forum and the diet forum and then put it all together.

 

[WalkingBeast]

This is my reccomendation for a great routine:

http://boards.elitefitness.com/forum/showthread.php?t=308120

Using this routine with some flexibility and modifications Ive gained the bulk of my gains. From about 10" arms to just under 18" cold naturally in 9 years of training. Also remember to eat ALOT. Atleast your bodyweight in grams of protein each day. If you weigh 200 then 200 grams atleast. And keep the calories much higher then your maintenance needs. Have fun on the forums, and train hard!!

 

[bigstve12]

maybe you didnt see much in the gains b/c you put too much emphasis on the runinig. Ditch cardio all together, get a solid weight training program, and ill bet you still lose the gut while putting some muscle on...JMO...Welcome man

 

[Tagio]

Beast's routine is pretty hardcore, i wouldn't jump right into it. that many sets near failure is something you need to work up to over time and many people just couldn't handle it. If you're just starting back with weights, i'd say get in the gym 2-3 times/week and in each workout get some deadlifts or squats, a press (overhead, bench, incline) and a pull (chinups, rows, pulldowns, upright rows). start with an amount of weight, sets and repetitions that doesn't strain you too much and progress steadily up. If you're feeling dead, back off on the amount you're doing for a week or two. on top of the compound lifts, add your curls/abs etc., whatever little muscles you specifically want to puff up. but make the compound movements the core of your workout. you can add more/change your routine as you read more here and figure things out.

and more than half your muscle mass is below the waist so squat deep if you wanna gain weight.

 

[WalkingBeast]

Beast's routine is pretty hardcore, i wouldn't jump right into it. that many sets near failure is something you need to work up to over time and many people just couldn't handle it. If you're just starting back with weights, i'd say get in the gym 2-3 times/week and in each workout get some deadlifts or squats, a press (overhead, bench, incline) and a pull (chinups, rows, pulldowns, upright rows). start with an amount of weight, sets and repetitions that doesn't strain you too much and progress steadily up. If you're feeling dead, back off on the amount you're doing for a week or two. on top of the compound lifts, add your curls/abs etc., whatever little muscles you specifically want to puff up. but make the compound movements the core of your workout. you can add more/change your routine as you read more here and figure things out.

and more than half your muscle mass is below the waist so squat deep if you wanna gain weight.

ThanX brother!! But I must disagree. Ive been doing this routine since I first started lifting at 14 around 105-110lbs. Over the years I modified it and even added more sets to fit my particular type of training, whether it be strength or more of a bodybuilding routine. Most of the time Id train for both. You can start the routine off using mostly machines, like I did, and work your way into free weights. Also you can perform between 10-15 reps using only enough weight so that you like you couldnt get many more. It doesnt have to be complete failure. Im sure at 105lbs I wasnt super human haha, so I think just about anyone can do the routine if they start light enough.

 

[Destroyer1986*]

first started lifting at 14 around 105-110lbs.

Do you have any pics of when you were 14 that i can compare to your recent pics, because thats a hell of a transformation.

 

[WalkingBeast]

Do you have any pics of when you were 14 that i can compare to your recent pics, because thats a hell of a transformation.

ThanX brother!! Ill try to get some scanned from when I was younger. Heres a pic of me at 16-17 years old after 2-3 years of straight lifting. You can see I was starting to develop some muscle by that time. I was between 155-160 Im guessing:

And heres my most recent pics at around 185-188lbs and 22 y/o: