For a beginner I would start on a full body routine 3 times a week,3 diferent routines.3 sets on each exercise 8 to 12 reps the last rep of the last set being all out effort. Eat well lots of protein & supplement with protein powder from my protein or similar. Don't touch any other supplements waste of money & don't work atall in my experience.

 

The op should spend his cash on getting a decent trainer to work out a program for him instead of wanting to throw money at supplements for fast results.
That's what I did years ago and eventually moved on to protein and creatin supplements.

I've given all that up now and I cycle 10 miles a day instead, more on weekends, much better for my health than any ammount of gym work, but let's be honest, most guys go to the gym to do weights to pull women!

 

If your having a 'shake' for breakfast blend oats up and add to your shake....helps a lot

 

My mate Shaun Davies from Long Eaton knows a thing or two about bodybuilding, give him a call. This is his business and they can post it to your door
http://www.dinosaurnutrition.com/

 

diet is ThE most important thing if trying to build muscle.

supplements are just that, a supplement to your normal diet.

protien is a must if you want to maxixmise benefits from anykind of training, prefferably through food, with possibly powder in addition at correct times,

oh and add 10g test enanthate, trenblone enanthate, peptide bonded hormones, eg gh, ghrp-6, cjc, igf1-lr3 then some oxy, dbol, deca, eq and a touch of training should see you ok lol

 

shaun " the dinosaur" Davies, a beast!

 

nowadays you could probably bang that lot in with no ill effects due to 90% of it being fake.but 20 year ago when gear was gear then just one oxy tablet per day would have given you good gains.some nice egyption cidertesten would do the trick though.

 

its all swung back now, cido, karachi sus, iran test e ect, all underdosed rubbish even if geuine.
a good UG now has more consistant dosing results.

you can thank china for that lol

 

That's a name I remember from the late 80's!! Is he still doing Bodybuilding?? He must be as old as Al Beckles used to be lol!

 

im sure he still has some invlment in bobdybuilding to a degree, sure i read a comeback was possible a while ago,
not heard anything since,
he was indeed a monster at his peak though, immense!!

 

No chance of a comeback for Shaun i,m afraid, he nearly died from kidney failure about 3/4 years back and lost around 7 stone in as many weeks. He still has a world champion gob on him though lol. He,s a shadow of his former self but still get,s women throwing themselves at him...

 

yeah didnt want to mention that lol,
but still sure i heard him at a show talking of a possible comeback, was few years back now though.

 

A friend of mine added 35lbs over three months, pure muscle, eating nothing but organic, vegan food. No added protein, no animal produce.

As someone said earlier, eat natural food and balance it right.

 

2.5lbs of muscle a WEEK......LOL.

 

OK - he was pretty skinny to start off with - 35.5lbs in 84 days. Maintaining a single digit body fat ratio.

http://www.youtube.com/watch?v=X57GnmveFzY

And being a trainer, nutritionist and educator is his sole source of income so if he was a bull-****ter he wouldn't make any money!

 

Someone should tell him he'd have gained more if he hadn't stuck to a vegan diet
kudos to him though

 

no added protein??*cough cough* b.s!!
you think all protein comes form animals? lol

if youd ever seen any arnold documentiries, even back then in the 70's new that bodybuilding was possible as a vegetarian, it was just so much harder, and meant eating so much more, too much fibre has its drawbacks also

just coz hes a vegan doesnt mean he hasnt consumed added protein, infact in guessing he consumed in excess of 250g of protein per day from vegetables, probably well in excess of 3000kcals per day

and just becuase his bf stayed in single figure bf level doesnt mean its anything like pure muscle, oh dear!
what it is is some muscle tissue, bodyfat, water retention, clygocen.

what i think youll finfd he did was prime his body before this burst, to show what could be done.
one born every minute lol

"my firend put on 35lbs of pure muscle in 3 months" lol trout, how is it that some people are still sooooooooo gullable, despite all the information actually being there for everyone to see.

 

actually having just watched that sad excuse for a vidoe,

trout could you tell me his starting weight before?

kindof puts the whole thing into context eh, anyone in the whole world starting of at sub-famine, muscle or bodyfat levels could put on 35lbs. putting that on video atall is embarassing. after watching those shocking videos i just can comment no further. its properly an embarassment to this guy. or maybe not just by him but others like his "friends" using his claims in out of context scenarios

 

Most of these before an after videos are complete BS I'm afraid! They are designed to promte a name or sell a product.

The reality is that if you want to put on lean muscle IT TAKES TIME and there are no shortcuts. The best advice is to

1. Diet. Little and often works best for most people - stops you snacking and feeling bloated after a big meal. Protein is the key. This is the only kind of supplement you need concern yourself with at the start.
2. Exercise - get some advice from a personal trainer and when you're at the gym, don't stare at the skirt, lift weights like you mean it!
3. Sleep/Rest. Don't think that a quick way to get muscular is to train everyday regardless of how much you ache. You need to rest between workouts - if it hurts you're doing it wrong! Get a decent amount of sleep each night too, e.g. 8 hours.

Golden rule: do not compete with other guys at the gym in terms of weight lifted - you not competing with them you're competing with yourself.

Do that for long enough and you'll see results, trust me.

 

+1

 

anyone used volumass 35 ??

 

All people are different and there is not one size fits all training method, I would say that splits with seven days rest are no good for those starting out, for one thing 7 days is arbitary, for some muscles they may recover in 6 days other may take nine, when I trained 5 days a week on a typical split and chucked 40 minutes of cardio in 3 times a week the only thing I got was very and repeatedly ill. I started to train 4 days a week with no cardio and instantly got stronger, less injuries and lost fat. The best results I ever had where when I started using a three days a week full body workout , either HST, Strong lifts or starting strength. Pick one, try it and stick to it.