heeeeeeeeeelp me group!

  • Posted by a hidden member.
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    Jan 07, 2007 3:45 PM GMT
    ok i need some pointers. what can a guy do to help get bigger, and by that i mean my chest and arms. i am a very skinny guy, and i hate it! i want to get bigger. im not saying some defintion here and there... i mean i want to take my shirt off and people go damb nice chest. not like a body builder but you know muscle. i am 23 5'7'' and wiegh 134 i have been doing wieghts. but only seem to have gotten some defintion. should i take steroids or something??? cause i am tired of getting no results i have been working out for almost a year with nothing to show for it:(
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    Jan 07, 2007 6:22 PM GMT
    Building size requires the right kind of weight training, the right diet and also genetics. Unfortunately not everyone is designed to be a big muscle hunk.

    Some recommendations:

    Option 1: Have a personal trainer make a plan for you that's designed to build mass. This usually means lifting heavier weight with fewer reps and longer rest periods. Along with that you'll need to eat more -- not just protein but fat, too. You need it for the muscle buildig process. You'll need to periodize -- that means work in phases. One phase to build strength so you can lift heavier weight. A bulking up phase which includes eating more. You'll put on muscle and fat during this phase, but you need one with the other. Then a trim down phase to focus on body fat reduction while trying to save as much of the muscle you put one. It's a give and take unfortunately. Best if you can work with some one a bit on this. and it also helps to have a workout partner who can spot you so you can push yourself to your limit in the appropriate phase. Also, suppliments like creatine and l-glutamine can help you work out harder with out fatiguing and recover quicker.

    Option 2: Embrace the fact that you are a lean guy! A lot of guys (me included) would be happy to have your genetics. Natural and lean is hot and very in. Keep up with what you're doing if you find that you are becoming more toned. That's a good result. Or, work with a trainer a bit to design a program that takes advantage of your genetics. The lean and strong workout on this site looks really good for that.

    Good luck!

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    Jan 09, 2007 1:46 AM GMT
    When I used to work out in the same gym as Navy seals they called
    the method to pack on weight the "Whole Body Affect". I couldn't find it listed as that on the net. This article calls it the "Indirect Affect". Bascially doing superset squats resets your whole body metabolism and you gain a shit load of weight.

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    May 02, 2007 2:48 PM GMT
    for me i had to rotate my workout exercises frequently, train using at least 75% max weights and reps all the time and really eat a lot (healthily though). when i started working out in 2002 to 2006 i gained 4kgs (i think it's around 8.5lbs?) because i hardly changed routine and varied my exercises and ate my usual quantities.

    in 10 weeks of doing max weights and reps, changing routines and eating excessively, i gained 10kgs (approx. 21lbs?). 1 hour - 1.5 hours, 3-4 times a week, no excuses.

    the exercises i was doing weren't focused on a part of my body, they always worked out more than one muscle group and increasing resistance like dive bomber push ups or elevated push ups instead of regular ones and a lot of the time we forget to work out our lower body and that's half your body that can gain weight. if the exercise isn't hard , then you're not doing enough.

    im sure i could've gained more but i was happy with what i already gained. AND get sleep! very underestimated sleep is.

    with food, i posted something about that in another thread, in general fitness i think.... hope this helps and good luck! :)