Starter: Muscling Up

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    Sep 07, 2009 7:35 AM GMT
    Okay, so grumble now and read on if you'd like....haha. I've been hitting the gym now for about 5 months and wanting to gain muscle mass mainly in my pec area and biceps. Need advice!

    I'm about 150lbs and right now am going to the gym 3 times a week for about 40mins. Bench 110lbs and curl 30lbs -- all no problem.
    I concentrate on bench press machines, and flys all at 3-4 sets of 10.
    Bicep wise....just dumbell curls -- sets of 10

    I see a little bit starting to happen, but I really want those bulky, noticeable arms and mouth watering big pec muscles.

    I don't know if I need to eat better or if that just has to do with weight loss. Don't eat that great -- lunch and then a turkey sandwhich for dinner.

    I try to read up on the internet about bulking tips, but it's pretty confusing. I'd like someone to give it to me straight....what do I have to do to make it happen?

    I know I sound stupid, but somebody take some pitty and help me out PLZ (or come train me ;-).
  • DCEric

    Posts: 3713

    Sep 07, 2009 2:19 PM GMT
    In the words of Chucky: Eat more.

    Oh, and don't forget your legs, back, shoulders, and triceps.
  • UFJocknerd

    Posts: 392

    Sep 07, 2009 2:30 PM GMT
    makinadifference said
    I don't know if I need to eat better or if that just has to do with weight loss. Don't eat that great -- lunch and then a turkey sandwhich for dinner.


    That's IT? Yikes! You need to eat WAY more if you want to gain, bro. As in, 5 or 6 times that about of (healthy) food.

    As DC said, you really need to work everything, not just chest and biceps. There are hundreds of lifting plans on the net; just make sure you're doing something where you're hitting all the muscle groups.
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    Sep 07, 2009 5:37 PM GMT
    I'll have to look up some of the plans you are talking about.
    I am also taking ISOPURE after every gym session to get that huge boost of protein.
    Problem I think I have is that I love food, but with all this bulking up I want...I'm sorta scared to eat. Everything I want is made up of pasta or other breads. I don't want to get fat...ya know? Seems like there are so few healthy options for eating --- and F going to a drive-thru and finding something. I don't want to always JUST eat salad and/or plain grilled chicken.

    I just read that I should really be doing concentration curls for the biceps instead of regular ones standing. True...??
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    Sep 07, 2009 5:39 PM GMT
    ...by the way....
    Any specific links you all use to find those plans?
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    Sep 07, 2009 5:50 PM GMT
    [quote]

    I just read that I should really be doing concentration curls for the biceps instead of regular ones standing. True...??[/quote]

    Concentration curls are more of a "shaping" exercise. If you want to add mass, you need to be doing barbell curls and dumbell curls.

    My 2 cents.
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    Sep 07, 2009 6:06 PM GMT
    makinadifference saidOkay, so grumble now and read on if you'd like....haha. I've been hitting the gym now for about 5 months and wanting to gain muscle mass mainly in my pec area and biceps. Need advice!

    I'm about 150lbs and right now am going to the gym 3 times a week for about 40mins. Bench 110lbs and curl 30lbs -- all no problem.
    I concentrate on bench press machines, and flys all at 3-4 sets of 10.
    Bicep wise....just dumbell curls -- sets of 10

    I see a little bit starting to happen, but I really want those bulky, noticeable arms and mouth watering big pec muscles.

    I don't know if I need to eat better or if that just has to do with weight loss. Don't eat that great -- lunch and then a turkey sandwhich for dinner.

    I try to read up on the internet about bulking tips, but it's pretty confusing. I'd like someone to give it to me straight....what do I have to do to make it happen?

    I know I sound stupid, but somebody take some pitty and help me out PLZ (or come train me ;-).


    Well, Little Buddy, you answered most of your questions yourself.
    You said:
    1. You don't eat enough. Eat more.
    2. You said you've only trained for five months. Be patient.
    3. You said you only train three days a week. Train more.

    Number 1 tip: eat more.
    Number 2 tip: train more.
    Number 3 tip: be patient.

    There's a saying the computer world: garbage in equals garbage out. If you don't put the right stuff in, you won't get the right stuff out.

    There's a saying in the world of heating: you have to fuel the furnace if you want the flame to burn hot.

    Eat.

    What about your back and legs? Did you know that 2/3 of your lean muscle mass is in your legs? If you want to get bigger, eat, and...do LEGS.

    You'll never have a really good build doing machines. Doh. They limit your range of motion, and don't work your muscles the way dumbbells (lol, dumbbells for dumbbells, do) which is through a full range of motion and with the ancillary muscles.

    Best thing for you is to find someone who knows what they're doing. Find a friend who is good at it, or hire a personal trainer who looks the part and is over 25.

    The single most critical thing you can do is eat.

    I weighed 150 as a freshman in high school, 175 as a senior, and I weighed 230 at 12% at the age of 28. Let me say it AGAIN. EAT. Find someone to help you. Listen. Read.

    A post here won't make much difference.
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    Sep 07, 2009 6:12 PM GMT
    DClifterguy said[quote]

    I just read that I should really be doing concentration curls for the biceps instead of regular ones standing. True...??


    Concentration curls are more of a "shaping" exercise. If you want to add mass, you need to be doing barbell curls and dumbbell curls.

    My 2 cents.[/quote]


    That's crap, in both paragraphs. There's just one plane of motion for your biceps, and it doesn't matter how you load it as long as you do it in a full range of motion and with a stretch. There are other muscles there that rotate your arm, but, the notion that there's a shaping exercise is pretty much crap. Think about it for a few minutes, and you'll get what I'm speaking of.

    Mass / sacriplasmic hypertrophy is more load related and calorie related and fluid related than barbell curls. Barbell curls not only limit your range of motion but force your wrist into a locked position that can cause problems like ganglion cysts, and aches and pains. Independent movement exercises, that allow a full range of motion, and participation of ancillary muscles, are almost always the best way. Mass is about a level of endurance, fluid, recover, and calories. Mass is NOT about the ability to move a weight through space in a short burst.

    For tendon and ligament health, higher reps, and eccentric work, are what many researchers feel is key.
  • UFJocknerd

    Posts: 392

    Sep 07, 2009 6:12 PM GMT
    makinadifference saidI'll have to look up some of the plans you are talking about.


    RJ even has decent ones if you clock on "workout plans" up top. Beyond that they're everywhere; full-bodies, push-pull splits, 3 day splits, 5x5s. People will advocate for their favorite stuff but there's no real research demonstrating the significant superiority of one form over every other. Just make sure that whatever you're doing, you're lifting hard and using good form. icon_smile.gif

    I am also taking ISOPURE after every gym session to get that huge boost of protein.


    Your food should be primarily coming from real food, not powder. Shakes are fine, as a supplement to a healthy diet.

    Problem I think I have is that I love food, but with all this bulking up I want...I'm sorta scared to eat. Everything I want is made up of pasta or other breads. I don't want to get fat...ya know? Seems like there are so few healthy options for eating --- and F going to a drive-thru and finding something. I don't want to always JUST eat salad and/or plain grilled chicken.


    It does involve planning. If you want to build muscle, it's work, bro. icon_smile.gif I make 3 or 4 chicken-rice-broccoli meals at a time, or a huge pot of chili, and toss the extra stuff into the fridge/freezer to eat later. Sandwiches throughout the day help too. If you fear getting fat, you aren't going to eat enough to really gain muscle. But, it's really an irrational fear because if you're eating good, real food and exercising, you won't get fat anyway. Won't happen.
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    Sep 07, 2009 6:24 PM GMT
    Here's a real world tip. Anything worth doing should be worth doing well. Is it worth doing to you? If it is, you need to study as much as you can about it. You need to surround yourself with experts. Something tells me you have a lazy streak. You're wanting others to do your ground work for you. If you want that, you're going to have to find someone who will take you on as a project, or pay someone who has already had great success doing it. If it is worth doing, you need to experiment with what works for you. E.g. I'm 49 years old, an advanced elite masters athlete, and what I do will be COMPLETELY different than what may work for you. I've had over 3 decades of training (almost 4). You've been training five months, and haven't been eating nor training for sports performance / maximal results. You've only been 1/4 eating. You've only been 1/2 lifting. There is no quick fix, enough if you've been lead to believe that there's a miracle in a bottle by the fluff media. You want this? You want it bad? If you do, surround yourself with experts, educate yourself, test theories, and make a plan for success. Part of that plan has to involve adequate calories, adequate stimulation, adequate rest, and staying injury free. You wanta' be a hunk? You need legs and a back, and calves, and a strong core, and not just a couple of man titties and a bit of biceps. The whole package is a full time job; a lifestyle. Many folks don't have the discipline; focus; genes; patience; money to make it happen. If you want success, you have to really want it. As a trainer, I'll fire clients if I don't see desire, focus, and discipline. Who wants to coach losers?

    Here's your first plan, for free. Go get the USDA SR21 food tracker, or go use the diet tracker at metroplexfitness.net (one of my properties). I'd like you to track your food intake for the next two weeks and report it back here. That's a single task (other than fetching the program, and getting a scale.) Are you up to that simple task?

    A plan for success come from doing proper discovery. Part of that discovery is learning what you eat. First things first.

    Here's another freebie. Most things worth having involve some degree of discomfort that we walk into, through, and beyond, to achieve our goals. You can take that to the bank.
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    Sep 07, 2009 7:03 PM GMT
    chuckystud said

    Best thing for you is to find someone who knows what they're doing. Find a friend who is good at it, or hire a personal trainer who looks the part and is over 25.


    Apparently trainers under 25 are not worth hiring and have no credibility to you whatsoever....ouch.

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    Sep 07, 2009 7:51 PM GMT
    Human brains don't fully develop until about thirty. It's hard to have a body of experience being less than 25, because most folks don't start training until they're 14, or so. Folks under 25 tend to be easily distracted, and tend to lack sound judgment (the last part of our brain to develop). An older person brings more life experience to the table, with a broader view of the canvas. Science isn't the end all (albeit very important). Youthful arrogance often stands in the way of positive results. Someone less than 25 usually just doesn't have the depth of life experience required to be successful, nor the leadership skills needed.
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    Sep 08, 2009 12:53 AM GMT
    Go to http://www.muscleandstrength.com/ they have sample muscle building diets and a huge collection video (exercise) tutorials.
    You should mix up your workout routine once in a while.
    Try incline/decline press/flies as they target a different part of the chest.
    FOCUS on the movement of the muscle(s).
    Choose a weight that you can control, but is not too light.
    --------------------------------------
    With regards to trainers.... most of them are terrible, regardless of their age.
    You have to find one that is actually willing to train you and NOT talk to you about your personal life, celebrities, politics, music etc. <-----most of them love to do this, it make time go by faster and it makes you believe that you actually love working out.... socializing is not exercising.
    Watch some videos of how the guys in the site perform a certain exercise then compare it to how a trainer/trainers at your gym 'guide' their clients. I've seen some that could not possible care any less about proper form and control.
    *Jolting/Jerking/Rocking* while lifting is not good.
    -------------------------------------
    EAT.

    I just started eating, and eating... and I'm actually seeing some results. It's a slow process, but so worth it.

    I've also gained some belly fat. icon_sad.gif

    I will burn it off!

    ....you just wait and see.
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    Sep 08, 2009 1:20 AM GMT
    I hope my pics of Steve will inspire and encourage you serious body builders. He is one of my models that I do fitness photo shoots of. These were taken at Gold's Gym.

    Rick Storzer fitness body building shoot 136

    Rick Storzer fitness body building shoot 141

    Rick Storzer fitness body building shoot 243

    Rick Storzer fitness body building shoot 263

    Rick Storzer fitness body building shoot 284
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    Sep 08, 2009 1:25 AM GMT
    Not sure if anyone mentioned this...

    But I always found that switching up my routine (within a muscle group) helps. So dont be afraid to try out new exercises. I usually have a set of core exercises that I always do, the basic ones... but then supplementary exercises get dropped/added/changed.

    Oh, and protein shakes help, really!
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    Sep 08, 2009 2:24 AM GMT
    9730_385714.jpg
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    Sep 08, 2009 2:24 AM GMT
    9730_385716.jpg
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    Sep 08, 2009 2:26 AM GMT
    Here's a good site to help get you started. It should cover most of the questions you'll have at this point:

    http://www.exrx.net/
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    Sep 09, 2009 7:22 AM GMT
    kRakaJak said
    Slutzilla saidGo to http://www.muscleandstrength.com/ they have sample muscle building diets and a huge collection video (exercise) tutorials.
    You should mix up your workout routine once in a while.
    Try incline/decline press/flies as they target a different part of the chest.
    FOCUS on the movement of the muscle(s).
    Choose a weight that you can control, but is not too light.
    --------------------------------------
    With regards to trainers.... most of them are terrible, regardless of their age.
    You have to find one that is actually willing to train you and NOT talk to you about your personal life, celebrities, politics, music etc. <-----most of them love to do this, it make time go by faster and it makes you believe that you actually love working out.... socializing is not exercising.
    Watch some videos of how the guys in the site perform a certain exercise then compare it to how a trainer/trainers at your gym 'guide' their clients. I've seen some that could not possible care any less about proper form and control.
    *Jolting/Jerking/Rocking* while lifting is not good.
    -------------------------------------
    EAT.

    I just started eating, and eating... and I'm actually seeing some results. It's a slow process, but so worth it.

    I've also gained some belly fat. icon_sad.gif

    I will burn it off!

    ....you just wait and see.



    it seems the only production in ur life is eating and watching videos but no actual workout. we can all look up sites on the net and watch videos and quote from them like you do but why not actually lift a weight instead of greasy burger?


    And here I thought you were gone for good. So much for getting my hopes up.

    For someone with an awful lot of pictures I'm surprised you STILL aren't verified... especially since you have a 'cam.' It shouldn't be too hard.. unless you are big phony.

    Greasy burger? Huh? what? Where did you get that from.
    You are a delusional one Mr. Rex... or is it Sean?
    Shrug. Who knows.

    Quotes? Again? HUH?
    I do not have any quotation(s) (marks) in my posting.
  • Posted by a hidden member.
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    Sep 09, 2009 7:37 AM GMT
    kRakaJak said
    Slutzilla said
    kRakaJak said
    Slutzilla saidGo to http://www.muscleandstrength.com/ they have sample muscle building diets and a huge collection video (exercise) tutorials.
    You should mix up your workout routine once in a while.
    Try incline/decline press/flies as they target a different part of the chest.
    FOCUS on the movement of the muscle(s).
    Choose a weight that you can control, but is not too light.
    --------------------------------------
    With regards to trainers.... most of them are terrible, regardless of their age.
    You have to find one that is actually willing to train you and NOT talk to you about your personal life, celebrities, politics, music etc. <-----most of them love to do this, it make time go by faster and it makes you believe that you actually love working out.... socializing is not exercising.
    Watch some videos of how the guys in the site perform a certain exercise then compare it to how a trainer/trainers at your gym 'guide' their clients. I've seen some that could not possible care any less about proper form and control.
    *Jolting/Jerking/Rocking* while lifting is not good.
    -------------------------------------
    EAT.

    I just started eating, and eating... and I'm actually seeing some results. It's a slow process, but so worth it.

    I've also gained some belly fat. icon_sad.gif

    I will burn it off!

    ....you just wait and see.



    it seems the only production in ur life is eating and watching videos but no actual workout. we can all look up sites on the net and watch videos and quote from them like you do but why not actually lift a weight instead of greasy burger?


    And here I thought you were gone for good. So much for getting my hopes up.

    For someone with an awful lot of pictures I'm surprised you STILL aren't verified... especially since you have a 'cam.' It shouldn't be too hard.. unless you are big phony.

    Greasy burger? Huh? what? Where did you get that from.
    You are a delusional one Mr. Rex... or is it Sean?
    Shrug. Who knows.

    Quotes? Again? HUH?
    I do not have any quotation(s) (marks) in my posting.


    hey nice profile dude. i want one just like it. no pic, no profile, no cam, no verification and no life. you ROCK.


    This way you can envision me in any manner that you desire. phony.
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    Sep 09, 2009 7:43 AM GMT
    kRakaJak saidtoo late dude i've already invisioned u as an old fat bald guy living in a trailer at his parents house. that's why u have no profile or cam like i do. but don't cry i'm sure u'll be ok starting in the remake of psycho.


    Haha. So much like the REAL you.
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    Sep 09, 2009 7:51 AM GMT
    kRakaJak saidagain i love ur profile dude we all want one just like it. you ROCK.


    Awww you are just too sweet. We better hide you from Willy Wonka.
    ------------
    But you still haven't said about that actually being you on your profile. Seeing as how you aren't verified... yours is no better than mine.

    All that wasted effort. What a shame.
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    Sep 09, 2009 8:00 AM GMT
    kRakaJak said
    Slutzilla said
    kRakaJak saidagain i love ur profile dude we all want one just like it. you ROCK.


    Awww you are just too sweet. We better hide you from Willy Wonka.
    ------------
    But you still haven't said about that actually being you on your profile. Seeing as how you aren't verified... yours is no better than mine.

    All that wasted effort. What a shame.


    i don't have to be verified when i have a cam. just ask chris. hell i don't have to pay anymore after sunday. u must feel good about urself huh fat boy. do u even belong on this site?


    'OH I have a cam' just ask Chris boo hoo hoo.
    You can easily prove it to me seeing as how 'you have a cam.'
    The real question is not if I belong here but rather.... why I am still hungry? I just ate some lean grilled chicken and brown rice... I knew I should have had the Broccoli too.
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    Sep 09, 2009 8:07 AM GMT
    kRakaJak saidu just been put on ignore fatboy.

    ...Because I know that guy in your profile IS NOT really YOU!
  • Hunkymonkey

    Posts: 215

    Sep 09, 2009 6:04 PM GMT
    There is lots of good advice in this thread. But I have one question for you. What about symmetry. Just focusing on biceps and pecs (and probably abs) is wrong, incomplete, and will make you look undeveloped if not top heavy. I can't tell you how many guys have great tops and chicken legs. Not aesthetic at all. So find routines for all your body parts. And eat.