Brun

I'm what could be described as a skinny bean
My muscle definition is not too bad at all but it just needs to be a touch bigger. Are there any suggested routes to take where i don't have to go for a complete diet change and pumping iron at all hours of the day.
I'm prepared to put some effort in, buti don't want it to take over my life.
The key here is - just a little bigger

super_si

Monday - Back/Biceps :
Deads 3 x 6-10
Barbell Rows 3 x 6-10
Barbell Curls 3 x 6-10
Hammer Curls 3 x 6-10
Curls 3 x 6-10

Tuesday - Chest/Triceps :
Flat Bench 3 x 6-10
Incline Dumbbell Press 3 x 6-10
Flat Flyes 3 x 6-10
Close-grip bench 3 x 6-10

Thursday - Shoulders/Traps :
Military press 3 x 6-10
Standing Lat Raises 3 x 6-10
Upright Rows 3 x 6-10
Dumbbell Shrugs 3 x 6-10

Friday - Quads/Hams/Calves :
Barbell Squat 3 x 6-10
Leg Curls 3 x 10
Hamstring Curls 3 x 6-10
Calve Raise 3 x 10


My mates routine and hes 20 stone huge ****er!!!

Diet not sure , i arent one for eating clean

Si

Brun

Good work
Don't understand to different exercises though
"Deads"?

ozzy

Do Si's if you're serious and do want to spend a lot of time in the gym. I would stick to the basics and exercises that work whole muscle groups each day. A 3-day routine could include all of the following:-

Squats
Deadlifts
Bench Press
Barbell Curls
Pulldowns/weight Pullups

Personally I would only go into a split routine like Si's if I wanted to pack on a good bit of muscle and had the time to devote to it.

You will need to eat more, but just eat the right stuff (chicken, rice, pasta, etc..)

I'm more interested in power-to-weight vs sheer size. Guess it depends if you want a powerlifter/strongman body or a boxers.

Stefan

Brun

Van-Dammes will do
I just want that look where people may have a slight suspision that i chuck some weights about possibly

super_si

Day 1:

Power Cleans 3*5
Squats: 5*5 no belt start at 80kg
Romanian DeadLifts (hams)
Calf work?
Abs

Day 2:

Mil Press: Strict.
3 Board Narrow Grip bench – 5*5 (tri’s)
Dips 2*failure
Pullups – as many = 25
Side lats 3*10
External Rotations - 3 sets of 10-15. (what are these??)
Abs

Day 3:

Clean Pulls: 4 sets of 3.
Deadlifts: 10,6,4,4,6,15
Front Squats: 5*5
Speed /Bench: 8 sets of 3. (Might just do 5*5 to get power, power cleans are my Oly movement)

thats my strongman/weight lifting routine. Not started it yet. Id rather have the strength of heman than look like heman

yoza

Ive put mass on over the Holidays(23rd to present day), here is my advice....

8 boxes of AfterEight mints.

4 cheapo selection boxes.

At least three large meals a day, with loads of snacks in between.

Eaten out on 4 consecutive nights, Chinese, Indian, English and Italian.

Been out all day drinkin on 3 separate nights.

Whenever Im bored, open the fridge, eat something even if Im stuffed.

Eat and drink everything she has bought for Christmas, cheese, nuts, chocolate, beer, Guinness(even if it is for your Dad !), pizza's, Christmas pud, dried out Turkey, slippers.......everything.

Dont bother with the gym, until next year.

Worked for me.

Later Yoza (the bloater)

[Edited by yoza - 12/29/2003 8:19:54 PM]

J4CKO

iTrader: (1)

Monday 4 * Meat and Potato

Tuesday 4 * Steak and Kidney,

Oh here we go, a 47 page thread on Bodybuilding, suppose I had better read it and go back to the gym.

super_si

J4cko 4* More like *8

milo

van damme is TINY. he is however VERY VERY lean. that's what gives him his look. you do need SOME muscle first of course.

look into the following training routines, try them out and decide which one works best for you. one of them will.

* mike mentzer's high intensity training
* 5x5 training
* old-school training
* westside barbell

regardless, all of them revolve around compound movements like squats, deadlift, ohp, bench.

diet.. lots of protein, complex carbs, good fats. take your bodyweight in lbs and multiply by 15. that's how many calories you should have a day. split it between at least 5 meals.

oh.. and it takes some serious time to build muscle. research suggests at MOST you'll gain 20lbs of lean body mass per year. but in terms of lean tissue growth you're looking at about 5lbs.

cutting up is MUCH faster tho and unless you end up over 15%ish bodyfat, you could easily get down to van-damme levels of bodyfat in 12 weeks.

Warwick-hunt

i would say si's routine has too many sets, follow dorian yates or lee labradas routine, they do less sets per body part than si listed
click here for the labrada website, it has loads of tips and has training and nutrition FAQ's

super_si

he is some what "assisted "

jason4656

i dont know if i can do this, but i am a mod on another bbs, have years of experience of helping people with diets and training routines, The first split routine posted on the thread seemed good, any more than that would be overtraining without juice. You will of course need to change your diet up alot, i would eat minimum of about 7-8 meals per day, consisting of about 40% protein/40% carbs/20% fat. Depending on your lean body weight, or total body weight you can work out the total kals per day, I usually work out lean body weight x 12 or total body weight x 10 for maintenance kals, then up it by 500 per week and keep an eye on if you are gaining. If you wanna know more you can come over to our bbs

www.anabolicreview.com/vbulletin

and have a better look and do some reading

hope that helps

TelBoy

LOL, "anabolicreview.com".

Is it only me that finds that just a tad ironic??

Oi Si, what happened to Eddie's arm? Fekkin lightweight!!

King RA

Milo,

Could you explain what would be involved in this 12 week cutting up routine please.

King RA

TelBoy

Not eating. In a serious way.

For me, it meant going from 5000+ calories a day to about 2000, and then 1500 max for the last month. Which isn't easy. You know you're suffering when bloody rice cakes start tasting nice!

super_si

yeah terry 1000lbs tyre that was!!!! **** ME

Torn his bicep, Got Samulsons surgeons number so he's giving him a ring i think. Being told some what i consider shocking things about Pudge though ill email you the gossip hehehehe

Si

[Edited by super_si - 12/29/2003 7:59:16 PM]

milo

drop calories.. but not so much that you'll cause catabolism.

take your bodyweight in lbs, multiply by 11. that's the number of calories you need. split this between as many meals as possible (you need to eat at least every 3 hours). take in mostly protein, keep plenty of good fats in there, and try to limit your carbs. a lot of bodybuilders like to use ckd.. but i shy away from this as it tends to lead to serious strength loss (i consider myself a powerlifter as well as a bodybuilder). you probably want about 60% protein, 15% carbs and 25% of your calories from fats (remembering that 1g of fat gives 9 calories, whereas 1g of carbs or protein gives 4 calories).

so using easy numbers.. if you're 200lbs, you want to start with 2200 calories a day. that's works out as:

1320 calories from protein = 330g
330 calories from carbs = 83g
550 calories from fats = 61g

so if you're splitting this up between say 7 meals, that's *only* around 315 calories a meal... but you still need to get almost 50g of protein in each one. so that's a lot of chicken and tuna! you will shed fat VERY quickly like this tho increase your calories slightly if you're losing more than about 2lbs a week... because if you are, it will be lean body mass.

avoid cardio to start with, but still lift HEAVY. let your body know that it still needs to be strong.

edited to add: make sure you're taking in plenty of good fats - omega-3. avoid vegetable fats, especially hydrogenated vegetable oil. and keep your carbs low gi (brown rice and wholemeal pasta) and complex. avoid sugars.

[Edited by milo - 12/29/2003 8:03:04 PM]

akshay67

I do a simple 4-step home routine about 3 times a week and gained about a stone over a month. Mind you I have to make sure I am never hungry (lol!)

0. Warm up - do the necessary stretches
1. 10 SLOW tricep dips off end of chair
2. 10 SLOW pushups (vary arm width and use incline)
3. 15 Squats*
4. 10-12 bench presses*
5. Repeat steps 1-4 3 times (or more if you feel strong )

* Use a good weight - I use 45KG on Ez curl bar.

I usually find my arms are numb after each session and viens on forearms come out. The key is to keep it slow if you want to bulk up.

Of course, this works for me and is quite a 'short-cut' routine - but nevertheless seems to work.

King RA

Cool, will have to start reading the labels of what I eat Thx for the info.

TelBoy

Akshay, how do you do squats and bench presses with an EZ curl bar??

super_si

lol i was thinking the same terry Must go hugely heavy hehehehe

akshay67

Quite easy (no pun)

Squats: stand up, bend arms (so in V-shape), palms facing out, gripped around EZ bits...squat away.

Bench press: Sit on bench holding EZ bar on lap, as you lay back bring the bar to your chest (but dont rest it) and then push it up. This can be a bit dangerous if the weight is heavier than you can handle.

Make sense? I've seen the pics in Men's Health - thats where I got the ideas.

Might be worth adding that my EZ bar is quite straight - the ones I've seen in gyms are more like W bars.

super_si

not being funny. Youd need a ****ing hell of alot weight too squat using and EZ. It'd be a piece ****. Wouldnt require much balance.

Si

akshay67

lol - depends on how big you are as well!

you are right though, the squats are the easiest part of the routine. I usually do 20 slow ones and do start to feel it, esp after 3-4 sets.

super_si

3 0r 4 sets 20 reps . The idea is you do one heavy set 20 reps to achieve hypertrophy

I got up too 120 *20 reps then i puked up

jason4656

sorry didnt quite understand that comment?

anyway this is a subject everyone will have an opinion on, just suggesting some good reading, bbs are there to help free of charge, not trying to sell anything

Brun

Ooooooooooo all this talk of diet
Surley with one of the suggested routines, i will gain muscle bulk without messing with my grub? I've got this fitted top you see that ain't fitted cos i'm such a bone i just wanna make it fit as it should.
My body at the moment is in actual fact, very muscley, but on a very small scale, so i guess that if i went mad, i could be in Universal Soldier 5

akshay67

Hmmm...you may be better off washing the T-shirt at 90 degrees mate - that's the easier way to make your clothes fit

Secondly, depends on your body frame too. A Chris Eubank cannot become a Mike Tyson!

ozzy

Brun,

It depends how serious you want to gain muscle and what you're trying to achive. Just remember Milo, TelBoy and Super_Si are coming from a serious PowerLifting/BodyBuilding/Strongman perspective (correct me if I'm wrong lads).

I take my fitness training seriously, but my goals are completely different to theirs and I never want to be a 18-stone muscleman. Ultimately it depends on how much bigger you want to get.

If you want to pack on as much muscle as possible, then their advice is spot on and comes from years of experience doing just that. Lift heavy and eat lots if you want to get BIG.

Stefan