Building Muscle

  • farmerJoe

    Posts: 3

    Jun 03, 2012 3:44 PM GMT
    Any advice on building muscle? Mid 40's and looking for something that will help me gain. Not sure what supplements are best or what else is out there that can promote muscle growth. any ideas will help. Thanks!
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    Jun 03, 2012 7:15 PM GMT
    You don't need any supplements...get on a good lifting program and push yourself to get stronger at each session up the weights when you can, get enough protein and good carbs/fats and you will gain muscle...Whey protein can help you get in all your calories and protein if you don't have time to eat solid meals, creatine is beneficial also, along with maybe a multi and omega 3's for general health, those 4 are what I take myself but thats all...but you don't 'need' it to gain muscle. it just helps a bit.
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    Jun 03, 2012 9:13 PM GMT
    farmerJoe saidAny advice on building muscle? Mid 40's and looking for something that will help me gain. Not sure what supplements are best or what else is out there that can promote muscle growth. any ideas will help. Thanks!


    I use high protein shakes (~60g per) once or twice a day; creatine; and nitrous oxide supplements. Not all at once, obviously. They help, but regular time in the gym is the most important thing. I've found dumbbells work better for me than barbells (esp on the bench due to bad shoulders, better control). Also, doing squats, leg presses are big for building mass. I try to break my workouts into specific muscle groups per day, and then switch up the days every other week to keep my body guessing. It seems to help. I've gone from being "skinny fat" to having people ask me either if "I am/was in the military" or "If I'm bulking up at the gym." Variety, dedication, and protein intake are the biggest things for me.

    Also, if you want to build muscle, limit cardio to 2-3 times a week for no more than 30 min. Low to medium intensity seems to work best for me. Everyone is different though. Hope this helps.
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    Jun 03, 2012 9:16 PM GMT
    Ask your doctor about Androgel. Since it's being heavily marketed to 40 somethings, he'll probably just write you a script.
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    Jun 03, 2012 9:17 PM GMT
    Creatine is only beneficial if in your diet you are not reaching your required amount.
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    Jun 03, 2012 9:21 PM GMT
    "Also, if you want to build muscle, limit cardio to 2-3 times a week for no more than 30 min. Low to medium intensity seems to work best for me. Everyone is different though. Hope this helps"

    Above statement is absolutely true...and even 3 times per week might be pushing it depending on how many days per week you plan to lift.

    Unfortunately, it is difficult to gain signif. muscle while maintaining an intense cardio regimen. Cardio = stimulate catabolism; Body building = anabolic process (though via breakdown of muscle fibers to be rebuilt)
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    Jun 03, 2012 9:51 PM GMT
    Purchase CGT-10 (Creatine, Glutamine & Taurine) from Bodybuilding.com. Drink about 1 hour before you workout.
    Drink a glass of orange juice within 15 minutes from your last exercise.
    Within an hour after your workout consume protein. I usually have a glass of orange juice mixed with a scoop of 30 grams of protein. Body Fortress Whey Isolate Vanilla Creme flavor mixed into the orange juice, works very well for me.
    My Workout is 3 days a week. Day 1 & 2 do high weight/low reps. Start with a very low weight and do your 1st set of reps of 8 as a warm up or practice for what you are about to do with high weight. Than bring the weight up for the next 3 sets. Use a weight that you can only lift 6 to 8 reps. Your total sets of low 6-8 reps is 4 sets. Do the same for your 2nd workout day. Than on the 3rd day do low weight/high reps... 4 sets.
    If your body is low on testosterone, you would probably know it. I was crying all the time, no energy, no interest in sex, couldn't keep an erection and had suicidal thoughts running through my head, (that I didn't want to act on).
    A man's body is suppose to have between 300 to 1,000ng of testosterone. When my blood was checked I only had 125ng of testosterone. I've been prescribed testosterone for 13 years now, but I probably don't have anymore testosterone flowing through me than you do. But if your doctor prescribes it... do it!!!
    Hope this helps! Much success.

    Murray
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    Jun 03, 2012 10:09 PM GMT
    I'm going to give you some unusual advice based on your username and your location of bumfuck nowhere, Illinois because I will assume you are a legit farmer and not Midwestern small town folk. If you were in Chicago, Champlain, Normal, or wherever, I would be telling you what everybody else will tell you. Now here it goes:

    Training: If you have an old tire tractor, (which if you're like my family, who own a couple of farms on a plot of land in South Dakota, you will) you will be at an advantage because us city folks don't have one. Flipping those tires are GREAT for working every muscle in your body because the rate of a rubber tire is about 100 lbs/1 foot of diameter.

    http://www.mensfitness.com/training/tractor-tire-flips
    http://www.muscleandfitness.com/training/other/three-unique-uses-tractor-tire



    Then there is also the farmer's walk. There is a reason why it is named after your occupation, but the equipment can be expensive. However, when you take into consideration how easy the move is, you can get creative with it based on what you have around your shop and/or barn. The instructions on how to do the exercise are here:

    http://www.abcbodybuilding.com/exercise3/farmerswalk.htm

    And you can use mower tires you can use large tanks of water, actual weights, maybe livestock if you REALLY want to be bold. Like I said- you have to be creative. That's just some stuff you can do on your own land, and once again- I am assuming that you are a legitimate farmer.

    DIET: Diet is very important in regards to gaining muscle and getting abs (if you want them). Most small town folk I have met have a diet that is VERY meat and potatoes, which is perfect because being that is the diet I grew up with, you are going to want to eat meat. Meat meat meat meat, cottage cheese (greek yogurt, although still good for you is not farmer's budget friendly, whereas cottage cheese is) and eggs. Basically, in other words- high protein. In regards to other parts of your diet, follow the doctor's orders in regards to fats (you're in your 40s, and I just wrapped up my teens last February) and know that there are two times when you are going to want simple carbs (regular potatoes and corn) instead of complex carbs (whole grain and sweet potatoes; both can be farmer budget-friendly. Especially sweet potatoes.) They are in the morning and right after a work out. Also, do NOT skip on your veggies (especially broccoli and spinach) and do NOT consider corn a veggie like my parents do. Corn is a SIMPLE CARB- you make alcohol for your cars and sugar for your twinkies from it. Lastly, eat cottage cheese (or if you want to splurge on greek yogurt, since the grocery store has it on sale every once in awhile) before you go to bed because it is a slower digesting protein.

    Suppliments: If anything, get protein powder for sure- whey is preferred, but you can buy caesin too. Just take caesin before you go to bed and whey after a work out or in the morning. Creatine is also optional- it does effect your performance and scientific studies have shown that it can promote skeletal muscle hypertrophy by suppressing a certain chemical the body makes to prevent muscle growth.

    Anyway I hope that advice helps and it wasn't a confusing brain dump.
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    Jun 03, 2012 10:27 PM GMT
    orthojock said"Also, if you want to build muscle, limit cardio to 2-3 times a week for no more than 30 min. Low to medium intensity seems to work best for me. Everyone is different though. Hope this helps"

    Above statement is absolutely true...and even 3 times per week might be pushing it depending on how many days per week you plan to lift.

    Unfortunately, it is difficult to gain signif. muscle while maintaining an intense cardio regimen. Cardio = stimulate catabolism; Body building = anabolic process (though via breakdown of muscle fibers to be rebuilt)


    Yes. You're absolutely right. I lift five days a week (different groups each day), and even three might be too much. Two is probably better. Also, I take a one week break from lifting every 8-12 weeks, to do a cardio/core week. This allows me to completely rest my muscles from lifting. When I go back to my normal regimen, I notice a difference immediately. I think it's important to do that every so often to keep your body from plateauing and overtraining.
  • tuffguyndc

    Posts: 4437

    Jun 03, 2012 10:47 PM GMT
    SteelCityMuscle said You don't need any supplements...get on a good lifting program and push yourself to get stronger at each session up the weights when you can, get enough protein and good carbs/fats and you will gain muscle...Whey protein can help you get in all your calories and protein if you don't have time to eat solid meals, creatine is beneficial also, along with maybe a multi and omega 3's for general health, those 4 are what I take myself but thats all...but you don't 'need' it to gain muscle. it just helps a bit.
    actually supplements are good for him. they can help recover faster and help go a lot longer during his workouts. he needs whey protein for recovery. anyhow, you need to work each muscle group twice a week or kill them once a week. if you have the time
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    Jun 06, 2012 2:52 AM GMT
    Ref to how to get stronger when lifting.

    Stay clear from supplements, any supplements. All they do is bloat you, fill you up with crap and make tons of money for companies with their deceptive advertising. Florida orange juice or any orange juice is like eating a pk of sugar. it will taste good but will add pounds of unwanted fat. So no sugary drinks at all. Eat real food, eggs, chicken, fish, steak, rice, potatoe whole wheat bread. You do not need to eat all that protein they say you should eat. Why? Because the carbs and fat in your diet prevents you from breaking down protein. So the protein you actually take in is used up by the body. It never is burnt as fuel. You can only train hard and short hence the sprinter having bigger muscle opposed to training long as easier hence the marathon runner having much less muscle. Folks keep it simple. if you are over 40 a good anti-aging supplement will be the best investment you will ever make in your life. It is a miracle, Contact me for further infor. If you want to burn body fat then watch your diet and do cardio.. The gym is anaerobic and is not a good choice to burn body fat. But the gym is where you build muscle.
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    Jun 06, 2012 3:13 AM GMT
    CaseyCasey saidRef to how to get stronger when lifting.

    Stay clear from supplements, any supplements. All they do is bloat you, fill you up with crap and make tons of money for companies with their deceptive advertising. Florida orange juice or any orange juice is like eating a pk of sugar. it will taste good but will add pounds of unwanted fat. So no sugary drinks at all. Eat real food, eggs, chicken, fish, steak, rice, potatoe whole wheat bread. You do not need to eat all that protein they say you should eat. Why? Because the carbs and fat in your diet prevents you from breaking down protein. So the protein you actually take in is used up by the body. It never is burnt as fuel. it's so fucking expensive at Upper Midwest prices. Aye yey yey... You can only train hard and short hence the sprinter having bigger muscle opposed to training long as easier hence the marathon runner having much less muscle. Folks keep it simple. if you are over 40 a good anti-aging supplement will be the best investment you will ever make in your life. It is a miracle, Contact me for further infor. If you want to burn body fat then watch your diet and do cardio.. The gym is anaerobic and is not a good choice to burn body fat. But the gym is where you build muscle.


    Okay although I like my protein powder, some brands do have trace amounts of chemicals that are not fit for human consumption, and like Spiritreaver said, it is called a supplement because it is used to aid your daily nutrition goals if plain old food doesn't do it for you. I have gotten "big" without creatine and there was a time I was eating subway rather than protein powder after working out. Casey does speak a lot of wisdom (look at that mammoth's pics. Damn.), although the theory behind drinking oj is the simple sugars replace your glycogen in the morning after a long night sleep and I have been told that simple sugars are good after a work out. Obviously don't overdo it because you will gain unnecessary fat for sure. Although every body is different.
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    Jun 06, 2012 2:57 PM GMT
    Oatmeal and whole wheat bread will elevate your glycogen levels and get this will sustain levels through out the door. Orange juice can be used only if you have very low blood sugar and feel fainty dizzy, sweaty. You don't need supplements! i rather have a 6 ounce steak thank drink a protein shake. When you have the 6 ounce steak is is loaded with creatine too. It creates volume in your stomach and you feel full. Having a shake you are hungry within a matter of minutes. Products like creatine, no explode are false! I get my energy and pumps from eating the natural food i had previously mentioned. Try it! Certain supplements can be go when you do not have time to prepare food. But for me, i prepare all my food and take it with me in a cooler. I do not like the idea of protein shakes, protein bars, the after taste of the sweetner makes me sick to my stomach. Pay close attention to your diet and watch you gain lean muscle mass. You will also recover faster from your workouts.