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[ThePVangler]

Help Me Get Jacked!!

Hey, im relatively new to weight training and I have a few questions. First of all I am 6'1 and 155 pounds. And I am trying to gain a lot of weight, my goal weight is 185 and once i get there im sure i will want to hit the 200 mark. When i go to the gym i do a ton of squats, leg press, bench press, pull ups, curls, and dips. I have been doing this for about 2 months on and off but the most i have ever weighed was 161. My first question is, what other workout methods are recommended for gaining muscle mass, and what workouts work the fastest with the most noticeable results? My second question is should I be taking any supplements? I drink whey protein before and after my workouts. But is there something else that works better?

In other words here is what i want to do
- Gain weight
- Gain Strength
- Get fast results(I know it takes time, but some techniques work faster)
- Get jacked for summertime beach weather

Thank you very much, and sorry for all the questions. I dont know much about the subject.

 

[ExtraMile]

Re: Help Me Get Jacked!!

Hey, im relatively new to weight training and I have a few questions. First of all I am 6'1 and 155 pounds. And I am trying to gain a lot of weight, my goal weight is 185 and once i get there im sure i will want to hit the 200 mark. When i go to the gym i do a ton of squats, leg press, bench press, pull ups, curls, and dips. I have been doing this for about 2 months on and off but the most i have ever weighed was 161. My first question is, what other workout methods are recommended for gaining muscle mass, and what workouts work the fastest with the most noticeable results? My second question is should I be taking any supplements? I drink whey protein before and after my workouts. But is there something else that works better?

In other words here is what i want to do
- Gain weight
- Gain Strength
- Get fast results(I know it takes time, but some techniques work faster)
- Get jacked for summertime beach weather

Thank you very much, and sorry for all the questions. I dont know much about the subject.

This will depend on your age and also your diet but gaining strength and mass depend on having your diet down and then a decent routine will help. Your results will be faster if you eat well, stay consistent, dont cluster fuck the routine someone gives you and you train hard. "Getting jacked for summer" that will leave you about 5 months to add 30lbs and get to 185lbs. Im not really sure how realistic that is but Im telling you that if you pay attention to what the bro's on here are gonna tell you then you will see results.

"What routines are reccomended to gain muscle mass and what workouts work fastest" A routine which includes Squats, Deadlifts, Benchpresses, Barbell Rows & Military Presses will build alot of muscle. Dips and Pullups are also very good. If your a beginner I think alot of people may suggest the 5x5 which includes all of them and is good for building a strong base.
Here - 5x5 Calculator

Although the 5x5 routine is popular as a beginner I followed a differant routine somthing like this:

Workout A:
Squats 5x8
Deadlifts 3x6
Chins 4x8
Dips 4x8

Workout B:
Flat BB Bench 5x8
Pullover 3x10
BB Row 5x8
Bradford Military 5x8

That worked well for me but Im no expert and you should probably wait for some more experienced bro's to tell you which routine to do.

And as for supplements, as the name suggests they supplement your diet, first of all you need to get your diet down, whey post workout and upon waking is good but dont go crazy with your supplements before your diet is in check.

 

[EZ_E]

Re: Help Me Get Jacked!!

Hey, im relatively new to weight training and I have a few questions. First of all I am 6'1 and 155 pounds. And I am trying to gain a lot of weight, my goal weight is 185 and once i get there im sure i will want to hit the 200 mark. When i go to the gym i do a ton of squats, leg press, bench press, pull ups, curls, and dips. I have been doing this for about 2 months on and off but the most i have ever weighed was 161. My first question is, what other workout methods are recommended for gaining muscle mass, and what workouts work the fastest with the most noticeable results? My second question is should I be taking any supplements? I drink whey protein before and after my workouts. But is there something else that works better?

In other words here is what i want to do
- Gain weight
- Gain Strength
- Get fast results(I know it takes time, but some techniques work faster)
- Get jacked for summertime beach weather

Thank you very much, and sorry for all the questions. I dont know much about the subject.

Welcome to EF, PV. You have come to the right place.

If you're 6'1 and only weigh 155 you probably gotta eat a heck of a lot more....Post up your diet and we can go from there. Also how old are you?

 

[needtogetaas]

The user 'ThePVangler' has been gifted a platinum membership!

 

[ThePVangler]

Thank you needtogetaas!

As far as hitting 185 by summer, i know thats not realistic i just need to have something to work towards. I am 16 and i basically do not care what i eat, i just eat whatever i can find when i get hungry. A basic day of eating for me on school days is as followed...

BREAKFAST
- Instant Breakfast nutrition drink
- 1 Becon, egg, and cheese toaster thing
- 1 Strawberry toaster thing
- Bowl of cereal

LUNCH
- 1 chick-fil-a sandwich
- Large fries
- 2 cookies
- Random stuff that other people dont eat

DINNER
- I like to eat beef AT LEAST 3 days a week(burgers, lots of steak, spaghetti w/meatballs, etc.)
- Every day after school i have a microwave meal like chicken alfredo, burrito, or lasagna.
- Lots of dessert after dinner

I snack every time im around food, when i come home from school ill have like half a bag of chips, beef jerkey, bowl of cereal before bed. I usually eat a lot of food on weekends too, but i guess i have a super high metabolism.

Here are my max weights fyi..
Squat
-260 x3
Bench
-135 x3
DB curls
-40 x10
Dead lift
-180x3
Shoulder lift
- 80x5
Triceps Machine(idk the name)
- 80 5x5
Dips
-5x5
Leg Press
-360 x5
And those are just the weights where i stop the exercise, of course i warm up with smaller weights.

 

[ExtraMile]

Ah I didnt know you were so young. If you find it hard to eat around school take chicken with peppers and salad in tortilla wraps, take alot of them and eat them throughout the day. And for breakfast either have scrambled eggs with toast cuz their quick to cook which is good when your in a rush in the mornings or chuck egg whites, whey, milk oats, fruit etc in a blender and try and find a nice shake that you can drink quickly

 

[ThePVangler]

Ok, i now know what to eat after reading your advice and searching the forums. But as for exercises, im looking to add more so i dont get tired of the same ones too fast. I am looking to get the v look with large shoulders, bi's, tri's, and forearms. Any suggestions?

 

[keasbey]

id really look into the 5x5 that was posted or the simpler 3x5.. dont worry about the amount of lifts your doing.. those programs are designed to keep adding weight everytime you step into the gym.. it might start out light for about 2-3 weeks but once it catches up to your old 5rep max range your gonna be dreading or freakin pumped about the next lift.. its a brutal routine to follow and has had great results for numerous people.

 

[ThePVangler]

Yeah i looked at the progam and tried it a couple times, but i like to be at the gym for a while. Ill try to just have an arm day, and ill end up working everything. I go 3 days a week, but every time i workout i just work everything, or at least all of my upper body. Is this bad?

 

[EZ_E]

It's not "Bad" but based on your goals or adding mass, you need to go all out on 1 BP per day. Also I prefer to NOT train back the day B4 or after Bi's or chest the day B4 or after tri's...

And remember 3 days on, 1 off...

You're main concern is to clean up that diet

 

[SouthernLord]

Yeah i looked at the progam and tried it a couple times, but i like to be at the gym for a while. Ill try to just have an arm day, and ill end up working everything. I go 3 days a week, but every time i workout i just work everything, or at least all of my upper body. Is this bad?

Being in the gym for "a while" is not neccaserily a good thing. You grow in the kitchen and in the bed. I actually wouldn't recommend you training any more than three times a week. Four tops.

You should buy "Starting Strength" by Mark Rippetoe and Lon Kilgore and do the beginner 3x5 routine. Starting Strength will teach you the proper way to Squat, Bench, Dead lift, Row, and Shoulder press among other lifts. Those are the basic bread and butter lifts. These lifts involve the most muscle mass and really increase your hormone levels and overall body mass.

As far as your diet is concerned....I guess it is not too bad for a 16 year old who is in class all day. You should be eating protein with every meal (chicken, steak, eggs, milk, beef, pork, etc), as many starchy carbohydrates as possible (Sweet potatoes, white potatoes, beans, rice, oats, whole wheat bread, cereal, etc), fats are good for you too (nuts, avocados, natty peanut butter, olive oil) and don't skimp on the green veggies either. You should try to eat at least every three hours. Supplements are a waste of money for a beginner imo. The best supplement for gaining weight is whole milk. Drink a glass with every meal and try to put back a gallon a day.

Good luck to you.

 

[keasbey]

im doing the 5x5 and after im done doing the lifts ill add in shoulder press on one day dips another and pullups. just to get a little extra out of it. you might try to the 3x5 and do that... all i know is i need some serious R&R on dl day. them guys drain me

 

[ThePVangler]

Well im glad i came to this forum! I have learned a WHOLE lot and look forward to learning even more. As far as diet goes, i think im doing really well. Im eating beef, chicken, or fish(gunna go catch some dinner on the next sunny day) every day as well as carbs, veggies, starches, and my whey drink after workouts. And when i work out i usually go mon, rest tue, go wed, rest thrs, go fri which gives me a lot of time to rest and eat. And if i were to work out for 3 consecutive days i think school would be miserable.
Today i did...No specific workout just doing work

Squats 135x10, 155x10, 175x8, 195x8, 215x8, 135x5(weird style, but it seems to work really well for me)

Pullups x25

Chinups x25

Dips x25

narrow grip pullup x25

Legpress 5x5 310(light weight after squats)

Leg Curls 5x5 100

Seated Rows 5x5 70

Some lat machine(verticle pull down?) 5x5 70

 

[joe d]

ask your gym teacher at school about what kind of rep range you should be using. or your family doc. i dont know about 16 but i do know that younger teens need to stick with a higher rep range if they dont want to be crippled a little later on. be careful what you do to your still developing body.

 

[Mike B 117]

I have a quick question, when you guys say 5X8 for example... Does the 5 represent number of sets and the 8 represent number of reps?

 

[EZ_E]

Being in the gym for "a while" is not neccaserily a good thing. You grow in the kitchen and in the bed. I actually wouldn't recommend you training any more than three times a week. Four tops.

You should buy "Starting Strength" by Mark Rippetoe and Lon Kilgore and do the beginner 3x5 routine. Starting Strength will teach you the proper way to Squat, Bench, Dead lift, Row, and Shoulder press among other lifts. Those are the basic bread and butter lifts. These lifts involve the most muscle mass and really increase your hormone levels and overall body mass.

As far as your diet is concerned....I guess it is not too bad for a 16 year old who is in class all day. You should be eating protein with every meal (chicken, steak, eggs, milk, beef, pork, etc), as many starchy carbohydrates as possible (Sweet potatoes, white potatoes, beans, rice, oats, whole wheat bread, cereal, etc), fats are good for you too (nuts, avocados, natty peanut butter, olive oil) and don't skimp on the green veggies either. You should try to eat at least every three hours. Supplements are a waste of money for a beginner imo. The best supplement for gaining weight is whole milk. Drink a glass with every meal and try to put back a gallon a day.


^^^ +1,000

 

[ThePVangler]

Ok I gotcha, my dad and weight training teacher taught me the proper ways to do all my exercises. Also, when I try to do the 5X5 workout, im in and out of the gym in like 30 minutes. Am I really supposed to be spending less time in the gym? When I do it my way it takes me an hour at least.

 

[LucSulla]

Ok I gotcha, my dad and weight training teacher taught me the proper ways to do all my exercises. Also, when I try to do the 5X5 workout, im in and out of the gym in like 30 minutes. Am I really supposed to be spending less time in the gym? When I do it my way it takes me an hour at least.

The original 5x5 (which Madcow ever modified ever so slightly be switching cleans and high pulls with BB rows and deadlifts) was really spelled out by Bill Starr after he and a few other guys started trying to find a way to pile on strength and mass with limited equipment for high school football programs. Starr went on to be one of the first real strength coaches (1970 Superbowl Champion Colts, U of Hawaii, later John Hopkins), a world record holding Olympic and power lifter in his day, and is an all around badass. Other all around bad asses like Mark Rippetoe and Glenn Pendlay have toyed a bit with the set up, but they are all basically the same thing: Squats then a push and a pull three times a week. The reason why is because while some strength athletes may need more individualized training as they get into the really rare air, there is simply nothing that has consistently put on mass and strength for beginners and even intermediates like the 5x5 routine. Almost everyone here has used it at some point and few if any will deny it effectiveness.

Now, you obviously mean well, so ask your self, is there anything you are going to come up with as a novice lifter that is going to be a better program than what these guys, who have been in the trenches for decades, use on there own athletes? I'm not trying to be a smart ass, it is a good question to ask yourself. As Madcow so eloquently states in the 5x5 primer:

Don't fuck with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. The bottom line is that these are all the most effective exercises and just about anything one does will result in less gains.

The point is do you want to stay entertained or do you want to grow and get stronger? If you are a beginner, then Rippetoe's starting strength is probably the best place to go for 9 out 10 people. If you are a little more experience then the linear 5x5 is the best. It will get plenty entertaining around week 7 or 8 ;-)

 

[walliwalibus]

The user 'ThePVangler' has been gifted a platinum membership!

Man, you always beat everyone to it... LMAO. Needto is da man!

 

[scotty too hotty]

Man, they've got you taken care of around here already! Def. good people on here. For your height, I recommend eating a minimum of two pounds of some type of the mentioned meats daily. For breakfast, eat five whole eggs and a bowl of oatmeal. Also, drink as much skim milk as you can stand! If you do just these few things consistantly for just one month, and use the training techniques the others have mentioned, you'll gain weight, no question. Eating is for some the hardest part of a weight training program. Cooking takes time, and you'll find out that the microwave and cooler will be your best friend! Being young is your biggest advantage, I wish I started that young, I'd be a beast by now! Good luck, weight lifting has many benefits, especially around prom time, wink wink!!

 

[ThePVangler]

Your right guys, I appreciate all the replies and i guess ill just stick to the 5x5 method. As for food, im going to start getting up earlier and making me some eggs, bacon, and toast. And for school i bought a box of nutrition/protein bars that ill have every day after lunch. Then when i get back home I have Chicken Alfredo to warm up for a couple weeks, then ill go to Publix and get me a $5 steak, baked potatoe, corn. Ill post pics of how far i have come in a month later tonight.

 

[needtogetaas]

Your right guys, I appreciate all the replies and i guess ill just stick to the 5x5 method. As for food, im going to start getting up earlier and making me some eggs, bacon, and toast. And for school i bought a box of nutrition/protein bars that ill have every day after lunch. Then when i get back home I have Chicken Alfredo to warm up for a couple weeks, then ill go to Publix and get me a $5 steak, baked potatoe, corn. Ill post pics of how far i have come in a month later tonight.

You have to be a lot more dedicated to diet then that bro.
protein bars are tah- shit bro... Other then these 100% natural bars here Better Protein Bars


You need to know exactly the right amount of cals and the exact type of cals you need to take in each day... Know exactly what you need to take in and do it...

Keep a dedicated log of this on a free diet tracking program like this one fitday.com . start a training and diet log here on ef in this forum. http://www.elitefitness.com/forum/my-anabolic-steroid-cycle-bodybuilding-journal/ and guys will chime in to help you day to day.,.. send a pm to a few bro's and ask them to chime in. This always helps.

We want to see you grow bro. Take the right steps.

 

[iggy]

what's going on?

give me some fishing advice and i'll help you with your diet!
lol

straight up bro, you need to EAT, EAT, EAT. southernlord, needto, and everyone else are spot on. tons of eggs, oats, whole wheat bread, milk, tuna, salmon, shrimp (expensive), red meat (steak, even a big mac or two here and there since your young, growing, and bulking.) a lot of chicken, sweet potatoes, cottage cheese and casein protein before you sleep, spinach, brocolli, other leafy greens. I ate a salad and chicken breast during lunch most days. when i was your age i played football and went on madcows 5x5 to grow and it worked a lot. Madcow's 5x5

If you need any recipies hit up needto, and ask him about his cooking book. hes a chef and knows a heap of knowledge. if you need any help ever shoot me a pm, ill be glad to track your progress.

and be sure to talk to extramile. hes young like you and doing really well.

 

[ThePVangler]

I sent u an email about the fishing Iggy... And I did the intermediate 5X5 full body workout today and feel great(really tired)! Im definatly going to keep doing this. On the website I read about this on it said that I can do full body 3 days a week so it seems to be the best workout for me. Also I have been eating a lot more lately, and im sure that is leading to my newly aquired energy in the morning. It used to take me 3 periods at school to fully wake up. I have another question.... what is the most effective ab workout?

 

[scotty too hotty]

Some chick at my gym showed me the ab routine from the p90x video, called the ab ripper or something. She's kind of fat, so I was like what the fuck does she know, I can see all of my abs, all of the time. Well, it's 12 exercises of 25 reps each! She can do it, I totally cant yet. Sometimes looks are decieving. Try to get that ab portion from the dvd somehow. From a friend, or off the internet somewhere. I don't know if its on youtube or not, but there are a lot of ab workouts on there to try out. Good luck man-scotty

 

[iggy]

wouldnt be too worried about abs now bro.

once you can do heavy squats, deadlifts, rows, and cleans you will most likely have abs coming in. especially since your an ectomorph.

 

[scotty too hotty]

I found some of the ab ripper program on youtube, I also found this guy doing it his first time. Tis isn't in any way educational, but for some reason I thought he was funny ass hell! If you copy and paste this url into your browser you can watch him. If you have time PV, it's pretty funny! YouTube - P90X AB RIPPER X The first time trying it out!

 

[needtogetaas]

lmao

 

[wills_got_rythm]

I have a quick question, when you guys say 5X8 for example... Does the 5 represent number of sets and the 8 represent number of reps?

Yes 5X8= 5 sets of 8 reps

 

[ThePVangler]

Ahaha yeah ive always got time for something funny!! Btw, I think ive got my workouts all planned out now. Thanks to you guys!!! And as far as my schedule goes.... Mon workout, Tue cardio, Wed workout, Thurs cardio, Fri Workout. Also ive been fighting with my friends lately and have found something that I really like and am not too bad at. So I was wondering if there are any specific fighting workouts or trainging that you guys/girls recommend... Let me know.

 

[ThePVangler]

anything?

 

[ExtraMile]

So I was wondering if there are any specific fighting workouts or trainging that you guys/girls recommend... Let me know.

If your on about actually skilled fightin then I would look into martial arts but if your just after pure punching power then boxing would be probably be the best thing to do