Beefing up?

  • Posted by a hidden member.
    Log in to view his profile

    Jun 28, 2011 3:25 AM GMT
    hey dudes, need some help for the summer...
    What are some of the best excercises for beefing up? I know it's really about what you eat but can you give some advice on timing and work out plans that seem to build some mass on ya.
    Much appreciated, I don't want to be just another college twink lol
    Peace.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 28, 2011 5:22 PM GMT
    eagleboy99 saidWhat are some of the best excercises for beefing up?
    Pick things up and put them down.
  • pelotudo87

    Posts: 225

    Jun 28, 2011 5:32 PM GMT
    Heavy, multi-joint exercises.

    Pull-ups
    Rows
    Bench Press
    Squats
    Bicep Curl
    Dips
    Shoulder Press
    Deadlifts
    Romanian Deadlifts

    Basically, the heavy lifts. Train like a football player / wrestler to look like one.

    A lot of football players do 5 sets of 5. I've been doing 3 sets of 7-8, 2.5-3 minutes rest in between. Give that a try.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 28, 2011 5:39 PM GMT
    Well you are right that it is more about eating for a skinny guy. Also try to avoid overly long cardio and try to lift a few times a week... But don't overdue it.

    For exercises there are many routines on this site u can check out.

    I would recommend that you definitely do large compound lifts over isolation exercises. That should help build strength and mass.

    These include:
    Bench press/incline/decline or dumbell chest presses.
    Deadlifts
    Squats
    Shoulder press


    I also like to do bodyweight exercises as well such as pullupss, dips and pushups

    I hope this advice helps. I have a different body type than you, but this info should still b accurate
  • Posted by a hidden member.
    Log in to view his profile

    Jun 28, 2011 6:59 PM GMT
    thanks so much guys! appreciate it
  • Posted by a hidden member.
    Log in to view his profile

    Jun 28, 2011 10:25 PM GMT
    pelotudo87 saidHeavy, multi-joint exercises.

    Pull-ups
    Rows
    Bench Press
    Squats
    Bicep Curl
    Dips
    Shoulder Press
    Deadlifts
    Romanian Deadlifts

    Basically, the heavy lifts. Train like a football player / wrestler to look like one.

    A lot of football players do 5 sets of 5. I've been doing 3 sets of 7-8, 2.5-3 minutes rest in between. Give that a try.



    this is great advice! thanks for sharing.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 28, 2011 10:51 PM GMT
    1.GO HEAVY The more weight you use, the bigger and faster your body will grow. Use weight resistance to motivate you to lift harder and keep your body "tight" throughout the set.

    2.IF YOU'RE ABLE TO LIFT IT, THEN LIFT IT This is the first principle of improvement. Every time you enter the gym, be prepared to try for one more rep or one more pound.

    3.LET IT HAPPEN Do not force yourself to a higher level. Don't worry about making a particular increase. If it happens, it happens. If not, there's always tomorrow. If you aren't burdened with anxiety before you go to the gym, you will be fresher and more enthusiastic when you get there.

    4.PYRAMID YOUR SETS, STARTING WITH A 15-REP WARM-UP AND FINISHING WITH FIVE REPS Add weight to each set so the point at which you reach failure progressively decreases to five reps for your last set. The first sets have higher repetitions to pump the muscles with blood and get them coordinated with each other under the stress of heavier weight. The final set of five reps is high enough to prevent cheating, yet low enough to make sure your fifth rep is at absolute failure.

    5.USE A FULL RANGE OF MOTION To build muscle, you need to work all of its fibers thoroughly, as well as the fibers of ancillary muscles. Apply stress over the full extension and contraction of the muscle.

    6.FREE WEIGHT FIRST Every workout should begin with the heaviest and most compound free-weight exercises. Only after you have built a solid base of mass should you refine individual muscle groups with machines and cables.

    7.MAKE THE MUSCLES DO THE WORK Concentrate on making the target muscles work as hard as possible. This doesn't mean they are the only muscles that need to work, merely that they are taken to failure on each set. The idea behind compound exercises is to use other muscles and bodyparts to help focus the work and fatigue the target muscles.

    8.STRETCH AFTER EVERY SET Stretch the target muscles thoroughly after every set to flush out lactic acid and restore their flexibility. This will allow the sets to be completed from a starting point of maximum potential or freshness.

    9.PRIORITIZE Priority training is very important. To add mass to a specific bodypart, train that bodypart first in a workout. Ideally, workouts for prioritized bodyparts should be preceded by a rest day.

    10.BE A LITTLE BIT CRAZY Every so often, try for a one-rep maximum lift. Your attitude, desire, body and common sense will tell you when you should go for it. We've all experienced days when we feel superhuman and can't hold back. By forcing yourself into hyperstress, you increase your strength as well.

    11.MAKE YOUR WORKOUT REAL IN YOUR MIND Imagine doing a great workout before going to the gym. Mentally experience the sets: the grip, inhaling deeply, how the weight feels to the muscles involved, the resistance, muscle contractions, etc. When you start the actual workout, there will be no surprises and you may find it will be easier than you thought.

    12.HIBERNATE After an extended period of extremely brutal training, occasionally take another extended period to give your body and mind a chance to recuperate. Stay in shape with cardio and flexibility activities, but build up your hunger for your return to hard training.

    13.EAT BEFORE TRAINING Have something in your stomach when you train, even if it's only a protein shake. It can be reassuring to have an energy reserve to carry you through your last and heaviest set.

    14.MAINTAIN YOUR PROTEIN RESERVES Feed your body a continual supply of protein. You should not restrict your protein. Nothing is more important in your diet.

    15.STUDY The more you expand your mind, the more you can expand your body. It's easier for your mind to pull yourself into a frontier that your mind has already discovered than pushing into unknown territory.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 28, 2011 11:12 PM GMT
    Eat.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 29, 2011 1:50 AM GMT
    you guys pro-creatine or what? I've been trying it but it's new for me but i feel like a bull for awhile lol.
    thanks for all the input
  • Posted by a hidden member.
    Log in to view his profile

    Jun 29, 2011 2:10 AM GMT
    eagleboy99 saidyou guys pro-creatine or what? I've been trying it but it's new for me but i feel like a bull for awhile lol.
    thanks for all the input


    Creatine can help, but the thing is you have to cycle it because if you don't your body ends up naturally producing less and less over time because it is getting it supplemented. Obviously we still want out bodies to create creatine so it is best to take it for a few months and stop for a few and continue to repeat this.

    That being said if you are just starting to lift, you definitely could take creatine, but I would suggest just going every fucking week, focusing on sticking to the routine of going and trying to lift more and more each week (while maintaining form) and eating tons of healthy food for you.

    Since you are just starting if you do that you will gain a lot of muscle with or without creatine. I am sure creatine would help in the beginning too, but I would suggest waiting to start taking it until after your first few months, where you will gain a lot of muscle anyway. BTW I am saying months, dont expect to see gains in 1 week or 1 month.

    Whats going to make or break you is going every week not creatine. But I am sure some more experienced people prob know about this better than me so I dunno.

    You have just begun a long process, that I too began 1 year ago and plan to continue for a long time. Good Luck!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 30, 2011 3:06 AM GMT
    eat
  • Posted by a hidden member.
    Log in to view his profile

    Jun 30, 2011 3:09 AM GMT
    eagleboy99 saidhey dudes, need some help for the summer...
    What are some of the best excercises for beefing up? I know it's really about what you eat but can you give some advice on timing and work out plans that seem to build some mass on ya.
    Much appreciated, I don't want to be just another college twink lol
    Peace.


    Good man, beef is the best ;)
    Compounds - Squat, Bench press, Military shoulder press, Deadlifts, Lat Pulldowns. Low reps with high weight.
    Lots of water.
    Lots of sleep.
    Lots of food!

    ...and repeat.
    The life of a bodybuilder is quite glamorous actually - lift, eat, sleep, eat some more, rest, eat, sleep, lift, eat, rest, sleep... you get it.
  • lick_it_low

    Posts: 19

    Jul 01, 2011 7:33 AM GMT
    Diet first and Gym Second.

    Think of your self as a race car your body is only going to perform what you put in. Do not be scared to put on a little fat while bulking. Also stay away from the Cardio.

    Your goal to gain weight is to intake more calories (clean good foods) then you burn. Once you get to your ideal size thats when you tone and incorporate cardio. The cleaner you eat the faster its going to come off.

    Push your self to failure.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 02, 2011 2:17 PM GMT
    jerseywoof saideat


    haha! yes, but be conscious of what you eat! dont undo all of your hard workouts by putting garbage back into your body
  • Hunkymonkey

    Posts: 215

    Aug 07, 2011 9:00 AM GMT
    to beef up:
    #1 eat lots. especially protein. eat at least 6 meals a day, including high protein drinks. don't fear carbs, but don't overdo them. 40%protein / 40% carbs / 20% healthy fats is good daily ratio for beefing up (as opposed to just bulking up). there are formulae for figuring you basal metabolic rate (use Google). Once you figure it out and you base caloric intake need, then boost the calories beyond that by 10%. You need to take in more than you expend. Also, and many people forget this, while carbs are easier to burn than protein, protein and carbs have exactly the same caloric value.
    # don't overtrain - don't do too many exercises in the same day. don't do too many sets of an exercise, don't do too many exercises for the same body part. You don't want to get so exhausted you can't recover over the next couple of days.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 18, 2011 5:39 PM GMT
    Hunkymonkey saidto beef up:
    #1 eat lots. especially protein. eat at least 6 meals a day, including high protein drinks. don't fear carbs, but don't overdo them. 40%protein / 40% carbs / 20% healthy fats is good daily ratio for beefing up (as opposed to just bulking up). there are formulae for figuring you basal metabolic rate (use Google). Once you figure it out and you base caloric intake need, then boost the calories beyond that by 10%. You need to take in more than you expend. Also, and many people forget this, while carbs are easier to burn than protein, protein and carbs have exactly the same caloric value.
    # don't overtrain - don't do too many exercises in the same day. don't do too many sets of an exercise, don't do too many exercises for the same body part. You don't want to get so exhausted you can't recover over the next couple of days.




    Eating 6 times a day is tricky, especially if your short of cash!