Help me gain 10-15 pounds.(Update 23 pounds gained!)

[StylezTA]

Originally Posted by natethegreatt

if he's working by himself, it's actually better because he work harder because the smith machine will work as a spotter

the smith machine will also help develop proper technique in exercises like squats

DON'T agree with this at all. using a barbell and dumb bells will further work stabilizer muscles while pressing. He will gain more size and tone from doing this. If he needs a spotter, i am quite sure there is a willing person to help him out at the gym. Out of the exercises he listed i would only use the machine for declines, due to picking the weight up and getting on the bench is a huge pita w/o someone handing them to you.

I did research as well on squats... i didn't find one single person who recommended doing squats on a smith machine either. The smith machine limits your natural range of motion in a squat. People on BB seem to majorily recommend power racks with a bar bell. I personally stick to leg presses and extensions for legs.

[igo4bmx]

Originally Posted by natethegreatt

if he's working by himself, it's actually better because he work harder because the smith machine will work as a spotter

the smith machine will also help develop proper technique in exercises like squats

yeah this is a terrible statement as the smith machine really limits motion and makes lifts unnatural.

[gtsiawd96]

Okay so, Icksnay on the Smith machine.

[TROLL]

I've heard some talk about a 5x5 routine for building mass and strength. I don't know anything about it but am going to research it myself this week. Might be worth looking at to get on a set workout plan for yourself too.

[igo4bmx]

Originally Posted by TROLL

I've heard some talk about a 5x5 routine for building mass and strength. I don't know anything about it but am going to research it myself this week. Might be worth looking at to get on a set workout plan for yourself too.

BAM
http://startingstrength.wikia.com/wiki/Bill_Starr_5x5

[RedWabbit]

damn, I haven't had to try and gain weight my first year of wrestling in highschool. now I'm just trying to lose weight back to what I was in my senior year.

[httrdd]

Originally Posted by TROLL

I've heard some talk about a 5x5 routine for building mass and strength. I don't know anything about it but am going to research it myself this week. Might be worth looking at to get on a set workout plan for yourself too.

Been there done that works great and very challenging! Tried 3x3s too. You burn out quick.

OP- Never be ashamed about what you lift. You look like more of an ass with horrible form. With squats the best thing is to do is get LOW. Start on a squat rack and set the supports up if you get in trouble just go down and let the rack do the rest. Start light and get the proper form. We have all been there and done that and some of us are regulars in weight lifting. I power lift. Great for building and good ego boost!

INTENSITY IS THE KEY!

[hetzyhetz]

i dont use the smith machine for anything besides squats (unless someone is there to spot me). and working out your legs is one thing that should not be skipped. not only is it one of the easiest places to build mass and strength, it is where most of the bodies natural growth hormones are stored. and nobody wants to look like that guy with chicken legs...

[sean3]

5x5 is great
squatting in the smith machine is not great

[StylezTA]

Originally Posted by sean3

5x5 is great
squatting in the smith machine is not great

^ yes sir.

[massone]

no squats on the smith. if you can, record yourself to check your form and to see if you're getting low enough. don't be one of those guys who loads the bar up and does quarter squats

and speaking of squats on the smith, witnessed some chick the other day squatting with one and actually put the weight clips on the bar.....

[httrdd]

Lol! She will be safe during an earth quake!

[gtsiawd96]

^^ Thats Funny ^^

Well, I'm not sure how I should be working out?

Low reps and heavy (<10 reps X 1-2sets), work to failure since I'm trying to build mass OR,

Higher reps more sets (10-15 reps X 3 sets). Since I'm just beginning to get my muscles use to lifting again??

Either way I know I'm going to see good results, since I'm just starting and alot of room to grow quickly. What do you guys suggest? I looked into the 5X5 routine and its close to this workout I have found and kind of like.

They say very short rests between these sets, and you should be done in 45 minutes. Training to failure. 1 on, 1 off, 1 on, 1off, 1on, 2 off.

[shuttlegoose]

eat eat eat eat eat. if your hungry keep eating. Also fish is your friend. get some tilapia at giant. Also do not cut out the pasta. you need good carbs in there and a lot of them. Also, make sure your workouts are intense, and by that i mean dont take 2 minutes in between each set, 30 second rest and keep going.

[kurazy kracka]

look up mdrol. i took that n gained 10 lbs in 14 days n kept all of it. theres a bit more to it though. need to take support stuff. since august i've gone from 185 to 205 with it mostly being muscle gained.

[TROLL]

why do you say short rest? that'd be more keeping your heart rate to cut in my mind, not bulk. better to take a longer rest and then hit your muscles even harder during each set.

For my setup to bulk i've done sets of 12, 10, 8, 6... starting lighter and going a little heavier with each set. every set I do as many as I can, not those exact numbers, but I aim to pick up the right weight so that I end up right around those numbers. After a few weeks working out you learn how to dial it in pretty well to keep the number of reps around there. You need to learn proper form and as long as you have that under control then push yourself hard to go as heavy as you can while keeping good form. For bulking, you want to do heavier weight and lower reps. Don't do cardio. Ok I'm sure people will add to this or correct it, haha... thats all I got for now.

[Spocknasty]

Yo, ding dong, man. Ding dong.

Ding dong, yo.

[massone]

the general rule people go by when resting in between sets is to take about a minute for hypertrophy/mass and if you're lifting for power 2 min+. i say for now just go for whatever feels right for you just don't take a ridiculous amount of time between sets.

as for m-drol I wouldn't recommend anybody just starting out lifting to take prohormones. you should put on size, see how serious you are, get your diet and workout schedule in check, do a lot of research then consider if you wanna get on it or not.

[angdefeo]

I want to suggest using low reps and heavy weight. To figure out where you max out make sure you have a spotter in the gym so they can help you with the weight. Incorporate core excercises into your work out (dead lift, bench press, squat). Make sure to use proper form so you dont do hurt yourself. From experience, use knee wraps, when you lift so you keep your body safe.

What is your parents build? The last thing you want to happen is putting on weight then your metabolism slows down and then you need to slim down again. You might be gentically prone to always being thin. If thats the case just work on developing your muscles where they are super defined.

But a rule of thumb is monitoring your caloric intake. Eat lean protein such as grilled chicken, grilled fish. Drink whey protein shakes. I would lay off the creatin cause i have seen friends use it with mixed results. Other than just inflating muscles it doesn't have to many good results. I was told that creatine jsut increases fluid retention in muscles. You must stay super hydrated so you dont hurt your internal organs since your muscles draw so much extra fluid. Let your body work at your own pace in building muscle. Eat lean protein and drink protein shakes.

[gtsiawd96]

Nice, guys more info! thanks.

Damn it Spock, making me crack up!

Its been a week and half, I slacked a little Saturday and Sunday with food because of all the celebration, and driving. But its the 2nd time I have weighed myself. Last night I used the gym's professional scale again, I weighed in at 165.4 pounds, with just same shirt and gym shorts I was wearing at the previous measurment, no shoes. So I gained close to 5 pounds!!! I'm sure some of its water and food thats in my stomach, but what the hell at least its more! I also retook my body fat index and it was 5.5%, the same as the first time.

My intial soreness is gone, I'm doing .5 to 1.0 mile on the treadmill when I first get to the gym, about 5 to 10 minutes, slow jog. I feel like it gets my heart rate up a little and pumps me up to go down stairs and start lifting. I have been doing lower rep(6-10), higher weight(until I can't lift anymore). I have been going alone but I ran into an old friend thats now 6'0" and looks like a body builder(Huge!!) so hes been helping me out, little pointers and spotting me. I haven't been using the smith machines. And I'm glad you really do feel like your getting a much more full workout when your using your stabilzer muscles.

I'll keep you guys updated, keep the info coming guys if you have any additional input.