Gaining Muscle Help

[growing4her Senior Member Find all posts View Profile Close growing4her]

Drugs are a nono for me. Im eating peanut butter ,bananas and boneless chicken breast like their free.I remember my cousin spending 3 years working out when he was a teen and getting the size of Jon Claude Van Damme . His diet was horrible since he was in a very poor family.I had a friend in high school who did the same thing in about a year , but he was eating tons of different vitamins he'd steal from GNC stores everywhere.

Im going to go heavy weight low rep workout for 4 weeks .

Then do 2 weeks of low weight high rep working out.

Then back to heavy for another 4 weeks.

Will this help to add some cuts to the 4 weeks mass routine ?

[RockofFox Senior Member Find all posts View Profile Close RockofFox]

Hey growing, I would suggest that when you doing your 4 week bulking phase of low reps high weight, dont change it until you plateau your gains. There is no point changing your routine if you are still increasing your strength each week, which is the ultimate goal of what you are doing. At that point change your routing to include higher reps (I have amazing routines for this, PM me and we'll talk about it, let me look over your bulking routine too.)

Dont just change for the sake of changing after a set amount of weeks, your body doesnt work to a set amount of weeks. When you stop gaining, BAM! change the workout.

This may prove much more effective than doing 4 weeks of this then 2 weeks of that.

Dont do too much cardio in your heavy weight phase, remember, the goal here is to add lean muscle.

Oh and make sure you consider your post workout drink, thats very important. People who have read my posts know I'm not a big advocate of supplementation, but this is one time it is important

And eat like there's no tomorrow!

[growing4her Senior Member Find all posts View Profile Close growing4her]

Thanks Rock . Ill pm you with my plan routine and then just change it as needed and ill start it Monday .Also I think I found a good source for cardio exercises. Have a look and tell me what ya think.


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


https://www.pegym.com/forums/%3Cobje...E%3C/object%3E

[SuperSize Senior Member Find all posts View Profile Close SuperSize]

BEST PRE-WORKOUT MEAL:
Peanut butter (all natural if available) and banana sandwich on wheat bread. Protein and Vitamins... plus a bit of carbs for energy. Wash it down with a big glass of water and you're golden. Brought one of those to school (not for lunch) every day before I worked out for football (American).

That sounds really good haha I gotta try out sometime.


So what do you guys eat? Any of your special recipes? Peanut butter, chicken, and bananas? What do bananas have that make them special?

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Bananas are a carb source , as they are high gi best eaten post workout.

[kingpole Retired ModeratorPEGym Hero Find all posts View Profile Close kingpole]

I put on about 8 pounds of muscle took about 8 months i weighed when i started, now about 193. Pant size has not changed much so it must of been mostly muscle. biceps got bigger, ass got bigger to.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

KP if you did strength type training, your ass often gets bigger as this is a muscle used in many compound strength moves.

[Flanker6 Senior Member Find all posts View Profile Close Flanker6]

Growing I'm going to throw in my advice as well. In January of 2009 I weighed around 148 lbs. Now it's December, I'm weighing in at 197 on a good day, 192 at the least. I did with diet and intensity. I use a product called "Mass Gainer" its made by Body Fortress and they sell it at walmart for about 13$. Cheap, and it works. With whole milk I get a good 1,000 calories out of a shake and about 60-70g of protein. During school I workout Mon, Weds, Fri, and do arms on Sun (Having killer biceps is not appealling to me, I go for weight and strength). If you want to improve those things, try to narrow your work out into 4 exercises for each muscle group. Now that its winter break I work out every other day: back, chest and abs; next day is arms, abs, and legs rinse and repeat. heres a sample work out if you want to try it.

Chest:

Bench press

185 x8
195 x6
205 x4

"Crazy Eights" (this is difficult to explain, lay on your back and bring a single free weight as if your doing a tricep extension. Bring the weigh back over your chest and do a single "pump" upwards. 2 extension, then 2 pumps, 3 extension, 3 pumps, etc. until you get to 8.)

Dumb bell press (like benchpress with dumb bells)
I twist as I'm coming up and twist on the way back down
I do 3 sets of 8

Fly
This is the only "machine" i use. It's the giant rack with the cords attached to the handles. I do 3 sets of 10

7's
This is a fun one. Do it with no weight on the bench press bar, unless you're insane.
7 1/4 presses
7 1/2 presses
7 3/4 presses
7 full presses
7 incline pushups
7 decline pushups
7 regular pushups
Repeat until you can barely do one regular push up

Back:

Shoulder presses
3 sets of 8

Upright Row
3 sets of 8

Shrugs
3 sets of 12

That one machine with the cord. Forget what its called

Then I usually finish out with 3 sets of 10 "slow" dips. If you can't find a weight belt then try these slow dips. Drop fast, hold, then push up. At the school gym I usually do 3 sets of 8 dips with a 45 lb weight attached.

I'll spare you with abs because not everyone needs or wants a 6 pack. These exercises have really worked for my upper body. Of course I do squats and all that good stuff on other days. I know I'm lacking cardio, I'm going to start running everyday again after christmas.
Hope this helps you