Need Some Lifting Advice

[flottmana]

Hello everyone I am new here and too the gym. I am headed off to college in 10 weeks and i would like to put on 5lbs of muscle or more.

right now I am 5-10 145ish and I've been working out for about 6 months without any real direction

what i wanted to do was follow a personalized plan i made out of the Mens Health Hard body plan where i worked out 5 days a week separating my days into butt and legs, arms, chest, back, and shoulders (not necessarily in that order) nd doing 2 sets of each excercise with 6 reps

I am looking for some general advice and recommendations about my goal and if i am going about it in the right way, i would really appreciate and help anyone can provide

 

[*The_West*]

hello and welcome, you picked the best forum on the net. the first piece of advice is to throw mens health magazine in the bin. its 99% bullshit designed to sell you supplements. have a look at the weight lifting forum, there is a couple of stickies at the top with links to fantastic beginner and intermediate training programs.
the most important thing you can do when trying to build muscle is get your diet sorted, as without this no matter how you train you will not grow.
when your getting started, the best equation to keep in mind is-
eat big+lift big+sleep well=muscle
not very scientific i know lol, but it works

 

[SpyWizard]

food food food..

rest rest rest

exercise ......

multi vitamin

really all you need..

you are 18 now??

 

[flottmana]

food food food..

rest rest rest

exercise ......

multi vitamin

really all you need..

you are 18 now??

yeah im 19

 

[machine316]

well when people ask for advice I always try to give it with respect to their goals. that being said if you only want to gain 5-10 pounds of muscle and your 19 you should be able to do that very very easily.
Personally I don't do the mens health workouts. I have read mens health and other magazines and have taken some of there ideas, but eventually you should come up with your own plan.
some pointers- always have 20-30 g whey protein before a workout, and 30-50 g whey (mix w/casein if desired) protein after a workout. In my mind that is absolutely essential. also you have to eat alot of food. no fried food, soda, or too much fat. but eat a full meal every 3-4 hours. as far as workouts.
how often are you able to get to the gym?5 days a week?? 6, 7?

 

[*The_West*]

at 19 if you get your diet and training sorted you will grow like crazy.

 

[highlander555]

As stated before, I would look through the stickies at the top of the training forum. There is are some great strength training programs in there I would recommend. After you check some of them out, I'm sure plenty of people here will be willing to answer any questions you may have.

Good luck.

 

[dabuffguy]

^ Do that.


And lift heavy. You don't get big if you don't lift big.

 

[al420]

Bill Star 5x5 - ala Madcow.

And you will put on more than 5lbs.

 

[dabuffguy]

Bill Star 5x5 - ala Madcow.

And you will put on more than 5lbs.

Yup, at 19, you lift hard for 10 weeks, you could put on 10 lbs.


When I first started lifting, I put on 15 lbs in 8 weeks all natural, my bench press increased 50lbs, put an 1.5 inches on my arms, and looked a lot bigger. It comes down to the food and intense training. I didn't even train legs or do deadlifts because I couldn't due to back injury. I would have put on a another 3 or 4 solid pounds easily. I tend to think I have some gentics to put on good weight, but I'm ectomorphic, so I am always baffled by it.

 

[highlander555]

I'll + 3 the Madcow/Bill Star 5x5 program.

It's primarily for strength training, but at your age, with the right amount of food, it'll seriously pack on the pounds. Check out the stickys on it and then come back with any questions you have.

 

[flottmana]

Yo thanks for all the help guys

i read over the bill star 5x5 and i have a few questions

The whole ramping idea, is that part of the program or only recommended. t wasn't clear to me if that was a key component or just a suggestion for warming up?

Also the exercise program listed, you know the monday wednesday friday program with squats dead lifts and military presses, thats just an example right? or are those the only exercises your supposed to do

 

[keasbey]

nope thats what u do and with the ramping as well. what is written is what you do. you might try the 3x5 for a few months 1st then goto the 5x5. its more linear and would work as well