sick of busting my ass for 15in sticks

[Surgical]

I would add some MRP's to your diet for some extra calories. Try Prolab's N-Large, or Champion Nutrition's Heavy Weight Gainer 900. Both are quality products that will give you the extra calories, protein and carbs that you need. Try training just 4 days a week, like M,T, Thr, Fri. Train heavy with low reps.

 

[Deleted member 33117]

Surgical, I disagree with the mrp thing. I really dislike alot of the ingrediants I see in them. Just use real food. If you Have trouble eating, try eating more natural peanut butter. I few spoonfuls contain very little food, and can really add alot of calories to your diet. Plus they are very high in healthy fats, which most guys who can't gain seem to be deficient in. Also trying drink a couple extra glass of milk a day. Easy calories.

 

[Singleton]

training five days a week natural is way too much. first take a few weeks off and recover. then start training again about 3 times a week, mon wed fri, decrease the time in the gym too. no more than 45 minutes. if you can't complete a workout in that amount of time you are either running your mouth too much, doing to much warm up stuff, or too many working sets. either way your training needs to be looked at first before gear.

I disagree about the frequency. Training more frequently with less volume is better.

I have gotten some of my best chest gains when training chest 3 times a week (naturally). Now most people would say that that is over training, but when I did that, I was doing 1 set per WO for chest. That is a total of 3 sets per week for chest, which is much less than what most people do in their workout once a week!

When you train with less volume, you can recover better and then train more frequently.

Less than 45 min is optimal because of several reasons. Reason #1 would be hormone levels. Your testosterone levels will peak at about 15 minutes into your WO and then drop off in about 45-60 minutes. Reason #2 is that it is too taxing to your system to train for long bouts. You won't gain size and you'll be overtrained.

 

[Surgical]

BodyByFinaplix- The ingredients in this case don't really matter. What he needs is more calories. One person can only take in so many calories per day using real food. I'm just suggesting getting in an extra 1,000 calories, along with some extra protein and carbs. He's already lean, so he should metabolize most fats very well. In order to get bigger, he needs to put on some extra fat to protect his joints while lifting heavy. Everyone wants to eat good so they can stay lean. But if you're already lean, you should have no problems dropping bodyfat when it's time to diet. The main thing here is to just get bigger, and to get bigger you need big calories, no matter where they come from.

 

[BW090582]

I disagree about the frequency. Training more frequently with less volume is better.

I have gotten some of my best chest gains when training chest 3 times a week (naturally). Now most people would say that that is over training, but when I did that, I was doing 1 set per WO for chest. That is a total of 3 sets per week for chest, which is much less than what most people do in their workout once a week!

When you train with less volume, you can recover better and then train more frequently.

wtf?!

 

[Deleted member 33117]

BW, actually, I've concluded the same thing as singleton. If one only does 1, and maybe 2 or 3 brutal sets for a body part, it recovers very quickly, and adapts to the training, you can train each body part 3 times per week and make fantastic gains this way.

 

[slobberknocker]

I've been reading as much as possible for the last couple of months and am trying to decide what would be a great first cycle. I’m thinking Sustanon and Winstrol. I’ve been training hard for the last 2 years. Lift 5 days a week, and cardio 2 off days. I’m 6’2” 185lbs @ 8%bf. And eating @3500 calories a day and @225 grams a day. Haven’t gained any weight in a while, and arms are a tiny 15.5 inches. How much Sustanon should I use and when should I start Winstrol (and how much). Also what should I run for anti-E’s, and how much and when. What type of side effects should I be looking for. Any help would be great as you can tell I’m a newbie to anabolics.

If you want bigger arms, you need more food, and you need to look at your routine (heavy compound movements build arms). You should go to the training forum and ask for some advice on building your arms.

 

[stonecold54]

slobberknocker: why would heavy compound movements build better than say a concentration curl. the fact that more weight is moved around has nothing to do with stimulation of growth. the muscle needs to be stimulated period, a concentration curl is more intense than a barbell curl because of the relative isolation of the conc curl as compared to a compound movement which uses many different muscles.

singleton: do whatever you want to do, I was merely giving him guildlines for progression. if you really want a effecient workout you should look into fiber testing. knowing whether your muscles are mostly fast twitch or slow twitch or intermediate muscle fibers has much to do with how one should train a muscle, how long it should be trained and how frequently.

 

[slobberknocker]

slobberknocker: why would heavy compound movements build better than say a concentration curl. the fact that more weight is moved around has nothing to do with stimulation of growth. the muscle needs to be stimulated period, a concentration curl is more intense than a barbell curl because of the relative isolation of the conc curl as compared to a compound movement which uses many different muscles.

If you want big legs, do you squat or do you do leg extensions?

 

[jay264529]

WOW thanks for all the advice, I do lift 5 days a week but I only spend about 45 min a day on each muscle group. Arms, Chest, Legs, Back, Shoulders, and a little cardio on the weekend. I lift heavy, with low reps. So I guess my calorie intake is most likely my problem.