Ultimate Muscle Training Guide

[TerranForces]

2g/lb should be safe, but check your doctor if you want. Since you can only digest a certain number of calories each meal, you need to have about 5-6 meals a day. Just add a couple shakes, can of tuna after school, etc. I find myself adding protein powder to anything. It comes in handy.

 

[Koing]

Originally posted by: lrad50
Hey guys-

I really need some help with my workout plan. I have been going to LA fitness 4-5 times a week (for about 6 months) and feel stronger but don't see any results. I have been eating a lot but not gaining a single pound (165 at 6'3").

I can do 3 sets of 10 curls of 40lbs, but my arms are still tiny. My abs are really strong but have not started to really tone. I usually do many sets of various flat backed ab exersizes. Any tips to improve my jumping ability would help as well (I play basketball, can only touch rim).

Any advice would be very helpful.

SQUAT.

If your not squating your T levels will be sub par. This is already indicated by your lack of growth in your arms. If you had 'good' levels of T they would be somewhat bigger or 'big' by no with no or little training. Got to squat to boast your T levels then you will see results. I have yet to hear people do squats and have small arms if they do some arm exercises. No quick results, just be in it for the LONG TERM.

Koing

 

[TerranForces]

Its amazing how unpopular the big exercises are. I never see anyone do squats, deads, dips, etc. They only want to do the "cool" exercises like BB Curl and Flat BB Bench.

 

[Koing]

Originally posted by: oddyager

Originally posted by: lrad50
Hey guys-

I really need some help with my workout plan. I have been going to LA fitness 4-5 times a week (for about 6 months) and feel stronger but don't see any results. I have been eating a lot but not gaining a single pound (165 at 6'3").

I can do 3 sets of 10 curls of 40lbs, but my arms are still tiny. My abs are really strong but have not started to really tone. I usually do many sets of various flat backed ab exersizes. Any tips to improve my jumping ability would help as well (I play basketball, can only touch rim).

Any advice would be very helpful.

Eating alot doesn't mean you'll gain weight right away. It depends on the diet, like what are you eating, how much, and so on. So what are you eating?

Muscles require rest to heal and grow, which is why you want to split your body workout into different groups for different days. Is that something you've done?

Jumping requires strong calves and ankles, correct? There are a few machines that can be used to build those up. There is one in particular (I do't recall the name) where you stand on a platform with just toes on the edge (sort of like from the diving platform), and weights being pressed down on your shoulders. You'd them elevate and lower yourself with just the front of your feet. Another machine is the reverse squat, where you lie on an incline, on your back, and you push the weights up with just the front of your feet, bending back and forth. Of course you would go lighter weight on these than you'd normally do with real squats.

Jumping does require 'fast' and 'strong' calves ad ankles. BUT if you jump normally SEE how LITTLE RANGE OF MOVEMENT your actual legs go through. Great for explosive power and for jumping/ sprints/ bball etc or any sport that requires power. But not as great as squat for building mass.

The machine you are describing is a "Smith Machine".

Koing

 

[Koing]

Originally posted by: TerranForces
Its amazing how unpopular the big exercises are. I never see anyone do squats, deads, dips, etc. They only want to do the "cool" exercises like BB Curl and Flat BB Bench.

Thats because people 'want the easy way'.

Squating is f0cking hard. 12reps x 4 sets or 6reps x 5 sets. Pick your poison. People are just lazy and shy away and get no or little results. Or they are just ill informed by the many fly by night personal trainers informing them that it is dangerous to squat past 90*!

What does he think the 1billion people in China and Asia do when they sit around? Go to the toilet?!

It's just PR rubbish repeated by others that are ill informed.

I'm a qualified personal trainer by a decent organisation and I know my stuff. Most of it has been picked up off my coach. He has 40yrs training and has trained various pro athletes (England Rugby players), stunt men and National level athletes.

Just keep things simple and don't expect miracles to happen over 2-3 weeks. Keep at it and be CONSISTENT over the LONG TERM, you will ALWAYS ALWAYS get results. But people are too quick to dismiss that they haven't buffed out over night.

Koing

 

[Sukhoi]

Yeah I don't understand why nobody does squats. I'm at the gym 5-6 hours a week, and I'll only see a couple of people doing squats (including me) for the entire week. My problem is I threw my stomach forward coming up on a squat a couple of weeks ago, screwed up the side of my lower back, and it's just finally starting to go away. I think I'll be able to do squats again next week.

 

[BW86]

great post

 

[TerranForces]

bump

 

[nippyjun]

Hi, Any recommendations for protein/carb shakes.

I'm looking into:

Prolab N-Large II

Twinlab Mass Fuel

The N-Large II has some fat whereas the Mass Fuel has almost no fat. The N-Large II has 100mg cholesterol, the Mass fuel has 10 mg. Otherwise they have similar amounts for protein and carbs.

I'm looking for a good shake for 1-2 meals/day at times when i can drink a shake but can't get to real food. My problem is that i only usually eat 2 meals a day(breakfast/dinner) and need to get some fuel in my body during the daytime.

If you can recommend a better shake then one of these then please let me know.

Thanks.

 

[Sukhoi]

Why can't you eat a real lunch? Nutrition is a big part of weight lifting/mass gaining.

 

[DAPUNISHER]

Very good thread.... for OT ^

 

[oddyager]

Originally posted by: Sukhoi
Why can't you eat a real lunch? Nutrition is a big part of weight lifting/mass gaining.

Hopefully its not because of some delusion that miracle protein shakes + supplements with big names = Instant-Mr. Universe.