starting to bulk...

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trashX

Diabloii.Net Member
starting to bulk...

I've been working out for about a year, not too seriously, skipping weeks and such. And I've finally decided to get serious.
Soooo I have a few questions:
1) Creatine? Anything special I have to know about it?
2) What should I eat? I probably won't gain fat no matter what I eat, so what would be the best foods for muscle gain, fatty or not?
3)What is better, Full body workouts or targeting specific muscle groups?
4) Any especially effective workouts you were succesfull with?(I have access to a bench with an add-on for leg extensions, dumbbells and a barbell)

That should be it for now :wave:
thanks a bunch
 
HaLoPhReAk

HaLoPhReAk

Diabloii.Net Member
Re: starting to bulk...

Hio, (and no, I haven't posted here in ages, been looking around, and nice to see a lot of familiar faces 'round here).

1) Creatine? Anything special I have to know about it?
-Creatine is great for bulking, helps restore/keep your ATP levels up in your muscles. Easiest way to take it (monohydrate, don't bother with ethyl ester or kryalkaline (spelling>.<))

2) What should I eat? I probably won't gain fat no matter what I eat, so what would be the best foods for muscle gain, fatty or not?

Spread your meals out, eating every 2-3 hours during the day, getting in ~2500-3000+ calories per day. Suggested protein is 1-1.5 grams per pound of bodyweight (If you're 150 lbs, get in 150+grams of protein per day). Healthy fats are great (avocado's, nuts, fish oils). Try to keep to complex carbs instead of basic carbs, although simple carbs are good for post workout.

3)What is better, Full body workouts or targeting specific muscle groups?

For the first several weeks, I would try doing full body workouts for 3 days a week. Then after that, you can get on a 5x5 program (bill stars, or rippetoe).

I've been lifting for some time, and do a 3 day on, 1 day off split of
Day1) back/biceps
Day2) chest/triceps/shoulders/forearms
Day3) legs

4) Any especially effective workouts you were succesfull with?(I have access to a bench with an add-on for leg extensions, dumbbells and a barbell)

Make sure to get the 3 main compound lifts in (bench, deadlift, squat), and keep in mind, always have good form. I would highly suggest going to a gym, the environment is much better, and you have access to great equipment you probably don't have at home.

here's a few good link for finding excercises:

http://www.bodybuilding.com/fun/exercises.htm

That site has an incredible amount of information.

A final tip I'd recommend, is don't get caught up in supplements. There's a time and place for them, and they're exactly that, a supplement, not a magic pill. Stay away from Muscle Tech, BSN, and stuff like that. They have some good stuff, and they work, but are horribly overpriced, and over marketed.

I'd suggest:
ON Optimum 100% gold standard whey
Higher power monohydrate creatine
basic/good multivitamin (get w/o iron)
Fish oil

If you really need additional sources of calories;
Cytosport Cytogainer
Ultimate Nutrition Muscle Juice 2544

Finally, good luck and have a great time!
 
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HegemonKhan

Diabloii.Net Member
Re: starting to bulk...

first, do u want to LOOK strong or BE strong ? if u want to LOOK strong, i can NOT help. if u want to BE strong, i CAN help.

personally, i don't use any drugs. totally natural hard work training for me.

meat-protein. is needed for weight (power) lifting. increasing strength.

more effective-efficient lifts that do entire body are better. but otherwise for in general u wanna do both full-body stuff and specific stuff.

squat squat squat squat, laughs:D

squat, bench, incline bench, leg press, dead lift, hamstring curls, arm curls, a super secret personal lift i use for shoulders/upper body, sit ups, push ups, etc...

aerobic stuff: running, swimming, jogging, treadmill, dance, kickboxing...whatever...

if u want more detail or help with anything post or pm and i can help.
--------------------------------------------------------------------------
if u don't know:

NEVER NEVER NEVER NEVER do knee/leg extension machines. the movement and weight/stress on your knee when doing the exercise literally shred your knee apart...very very bad.... NEVER do them.

knee never goes past your ankle

never lift with your back/spine. stare nearly straight up at the ceiling (~80 degrees) and don't stick your rear end out, even if u a girl. u move your entire body up and down with your legs (quads/hams). the movement is similiar to being a girl on top during sex. that's how u should be lifting stuff up and down. do not lean over and than lift something. remember always stare upward/at the ceiling during the entire lift.

for lifting, your weak points are your spine and knees. any stress on knees or spine is asking for injury, even serious injury. make sure u know what u doing. how to correctly do stuff. etc..
 
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stillman

Diabloii.Net Member
Re: starting to bulk...

Hi.

You know how they say do some stretching prior to your workout? Well, according to the textbook An Invitation to Health, you should do some stretching AFTER your workout. It helps clear away lactic acid from your muscles (which cuses muscle soreness).

I've tried stretching afterwards and what a big difference it makes! You really feel considerably less sore the next day. Hope that helps.
 
HaLoPhReAk

HaLoPhReAk

Diabloii.Net Member
Re: starting to bulk...

Also, with squats, do them full range of motion (or ATG; arse to grass). And with deadlifts, start with the weight on the ground, instead of on the rack. It'll help prevent you from injuring yourself (in my opinion).
 
S

stillman

Diabloii.Net Member
Re: starting to bulk...

I forgot to mention, you can only increase your muscle mass by eating protein. If you are skipping out on that, you might be hard pressed to see results. Each muscle cell is surrounded by structural reinforcements made of protien. These protein reinforcements are what grow in size, make the muscles appear larger.

This is why in the first Rocky movie we see Stalone picking up meat from that short guy (Adrian's brother) in his daily routine.
 
T

trashX

Diabloii.Net Member
Re: starting to bulk...

For the protein im eating eggs and chicken, plus a shake after workout
As for the leg extensions, i heard the same thing a few times before, but check out this video. The guy has alot of really helpful videos, is almost 50 and has never had an accident: http://www.youtube.com/watch?v=74QB-UQCm88

I'm a slow gainer, but if i stick at it do you think I'll see some results in 2 months? Nothing big, but at least a sign that I'm doing something right?
 
phool

phool

Diabloii.Net Member
Re: starting to bulk...

If you're only just 'starting to bulk' then you'll probably see a difference in half that time actually. Depends where you're at now really.
 
phool

phool

Diabloii.Net Member
Re: starting to bulk...

Both are factors. My understanding is the fairly quick early growth in muscle is actually mostly illusory and more to do with fat than muscle but you are likely to see a visible change. I say where you're at in that the worse condition you are now, the faster you'll appear to improve. Pretty much all physical improvement follows a y=root x shaped curve where the closer you get to your natural limit the harder it is to progress.
 
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