Sterids

[stevesmi]

29

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starting at 28 lifting weights is very late in life. you have zero base man. you CANNOT compare yourself to your friends who have been lifting since they were 15 for the past 13 years or whatever.

gonna take longer than a year in the weight room to advance.

obviously you can improve your diet and workouts, but you cannot compare apples to oranges. if you really want to build muscle you gotta put in the hours in the gym. I picked up my first weight at 15. i lifted for 2 years straight from 17-18 6X per week.. during that time I built a lot of muscle memory. then while i was in my 20's I had gym memberships and was very dedicated to the weight room and my diet. when i wasn't in the gym i had a small weight set in my garage i would hammer at. so now that i'm in my 30's its very easy to put on mass. you missed out on all that so you gotta be patient.. the gains will come but you gotta put in the hours

 

[djgrigg]

Thanks mate

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[MattJS]

Not just about going to the gym and training hard bro you need to train smart, I would recommend a 5x5 routine and a sh1tload of calories (4-5k) you should easily be able to pack on 20lbs+ in six months exhausting newb gains on a programme like that....

 

[djgrigg]

Safe matt .. I might give it a go ... What ya mean by 5x5 ? At the mo i doing chest one day then arms next ect ect .. Any suggestions would be safe as i really struggling . I even down loaded a app on i phone but not sure if the exersices are for people tryin to bulk up

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[MattJS]

5x5 means you do five sets of five reps for each exercise, so for example you train monday wednesday friday and you're looking to gain strength and size so you want big compound lifts
Monday 5x5 squats 5x5 barbell rows
Wednesday 5x5 bench press 5x5 powercleans
Friday 5x5 deadlifts 5x5 overhead press

3 minutes rest between sets each set to be performed at the same weight and you progress by adding weight from one week to the next, record your workouts to keep track of this, eat like hell, weigh yourself once a week (wake up, take a dump and weigh yourself after that and before eating) and if you aren't gaining a pound a week add 500cals a day until you are..... be in and out of the gym as quickly as you can... hope this helps

 

[182Matt]

Take a look on the weightlifting forum mate, one of the sticky threads has all the info on lifting for mass gain and the 5x5 routine, as said before eat as much clean calories as you possibly can if your not full then eat!
And change your excercises every 8 weeks or so rather than stick with the same routine for 12 months

 

[RADAR]

your problem is you're not training your body hard enough,one bodypart a day isn't gonna cut it.
you need to isolat the muscles you train, for example day one
Chest
Shoulder Tris all of these muscles are brought into play on each exercise
same with this one
Rows
Lat pull downs
Biceps
Are you even doing squat (I bet not) all the big guys do squats, as the work the whole body, and they're excellent in producing aderaline and gh.
also don't forget deadlifts
leg curls
calves
remember almost 25% of muscle mass is in your legs.

You can incorporate these exercises doing 5X5 or basic push-pull routines.

 

[djgrigg]

Thanks for comments you have all tought me alot .. Will be using your ideas thanks people

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[liffalot]

I'll just echo what everyone here already said - you really need to stay away from AAS until you've been training naturally for quite a few years. If you haven't reached your natural limits, then youre not going to get nearly as much as you could from substance.

You're on the right track by coming here, now you just need to keep an open mind and listen to what the members have to say, do some research on training and diet, and I guaruntee you will put on some mass in the next year.

 

[liffalot]

Thanks for comments you have all tought me alot .. Will be using your ideas thanks people

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And another thing - keep all of your discussion of AAS in the forums. Being a newbie ti the board and asking for a source is just begging to be scammed by PM - so be wary of that.

Ask me how I know that...