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  1. AthleticGirl is offline

    Registered Member

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    Mar 2005
    Location
    San Jose, CA
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    410

    Posted On:
    9/13/2005 9:22pm


     Style: Brazilian Jiu-jitsu Girl

    --
    Hell yeah! Hell no!
    Geez Louise, guys....geez louise......
  2. VikingPower is offline
    VikingPower's Avatar

    Yes Koto got his name changed, quit asking...

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    Dec 2004
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    4,993

    Posted On:
    9/13/2005 9:54pm

    supporting member
     Style: Kyokushin Karate

    --
    Hell yeah! Hell no!
    Quote Originally Posted by ToofLess
    You want only squats, deadlifts, bench press, and maybe some hang/clean, body weight-plus pull-ups, maybe some upright cable rows for your biceps (flare your elbows out to the sides instead of keeping them tight). Forget isolation exercises, they're useless. I bet you can curl the hell out of some dumbbells, but your arms don't get any bigger anymore.

    Do 5 sets of 5 reps each and lift HEAVY. Meaning if your 1 rep max is 160 (it's more if you're actually working out with 160), you should be lifting 5x5 at 140-145, and resting 2 full minutes between sets. You're looking to train your fast-twitch muscles almost exclusively, which will hypertrophy more and give you more strength, so fewer reps than the 8-12 usually perscribed (which is fine for people who don't have the kind of trouble you do putting on weight).

    Pick two exercises per workout and hit them hard (bench, squats), then ease up on two or three more (deadlifts, cleans, back rows, abs). Never, ever use a machine. No Smith rack. No goddamn lat pulldowns. Do pullups instead. You need to train your nervous system to handle overload, which means you need to beat on it hard for one day, then rest hard the next. When you do your abs, use weights and keep the reps low. You can condition later. Meat now, cardio later.

    The resting thing is key, man; get plenty of sleep, drink water, and (to quote Osiris, I believe) eat, bitch! Eat like you're trying to out-Kirstie Alley Kirstie Alley. You should never, ever be hungry again, god as your witness. Take weight gainer shakes for a while; don't worry about the fat and sugar, you have other problems to deal with for now. Get a couple cartons of EggBeaters and eat the hell out of them, with spinach and veggies as an omelet or whatever. It's really easy for ectos to overtrain, thereby diminishing results by burning off muscle by pushing too hard.

    This put on about 15 pounds for me in about, oh, 8-9 weeks. No real new fat, mostly muscle. Now, it's only fair to say I'm still a skinny punk (5'9", 155-160), but I brought that up from 135-140 doing this.

    Fact is, you're probably an ecto-hardgainer, and you have to train different than the rest of these folks just to break even, weightwise. You'll be happier when you're 40 and still cut, though.

    Good luck -- putting it on can be a bitch, but you'll be stoked when you see the numbers go up. Bottom line: lift heavier, eat more, do less.
    I like this guy, though I say overhead presses more than upright rows. TBK is on a good track too. Basically stick to compound exercises and eat everything in sight that's reasonably healthy, plus get plenty of sleep (take a nap during the day too if you can). Build your weight up naturally before you begin pumping yourself up with that garbage.
  3. lawdog is offline

    Middleweight

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    Mar 2005
    Location
    Florida
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    1,660

    Posted On:
    9/13/2005 10:02pm

    supporting member
     Style: Judo & Boxing

    --
    Hell yeah! Hell no!
    I agree about the supplements, at least the creatine. I wouldn't bother.

    As for protein powder, I'd only take it if you're unable to eat 5 or 6 "real" meals a day. Real food is a much better way to go,
  4. Poop Loops is offline
    Poop Loops's Avatar

    OOOOOOOOOOAAARRGGHH RLY?

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    Nov 2004
    Location
    Americastan
    Posts
    10,025

    Posted On:
    9/13/2005 10:38pm

    supporting member
     Style: In Transition

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Thaiboxerken
    How old are you, Sirc? It's relevant, trust me.

    Also, for mass gain, I recommend training like a powerlifter and not spending more than 30 minutes at the gym lifting.

    Eat more, but what was said before about protein is right on. You don't need that much protein.

    **** the supplements, you don't need them if you eat right and they will only help to empty your wallet.

    **** good lifting partners, they don't exist. Ask people at the gym to spot you.
    I'd go with TBK on this one, seein' as he was a body builder and his way saves you time and money. How can you lose?

    PL
  5. Quikfeet509 is offline

    Acupuncturist / Anesthesia Student

    Join Date
    Oct 2004
    Location
    Kansas City - the mecca of civilization
    Posts
    1,622

    Posted On:
    9/13/2005 11:53pm


     Style: Mostly weights now...

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Thaiboxerken
    **** good lifting partners, they don't exist. Ask people at the gym to spot you.

    Bullshit. The reason why you never had a good lifting partner is probably because you're...ah nevermind. That's too easy.


    What do you think will work better: having a partner that is familiar with you helping spot only when you really need it, or some jackass you grab at the gym to help spot that will probably help too much or not possibly not enough?
  6. Thaiboxerken is offline
    Thaiboxerken's Avatar

    Genius

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    Oct 2004
    Location
    Portland, Oregon
    Posts
    6,349

    Posted On:
    9/14/2005 12:02am

    supporting member
     Style: Kru-MuayThai,GJJ-Blue

    --
    Hell yeah! Hell no!
    Good luck finding a partner that will actually train according to a regular schedule.
    "Those who can make you believe absurdities, can make you commit atrocities." Voltaire.
  7. Poop Loops is offline
    Poop Loops's Avatar

    OOOOOOOOOOAAARRGGHH RLY?

    Join Date
    Nov 2004
    Location
    Americastan
    Posts
    10,025

    Posted On:
    9/14/2005 12:09am

    supporting member
     Style: In Transition

    --
    Hell yeah! Hell no!
    Especially if it's not a set schedule. I train whenever I have time. I can't just call up a friend and say "Yo Guber, we're going to train now because I have some time and actually feel like it"

    REAL men just go solo. :P

    PL
  8. MEGA JESUS-SAMA is offline
    MEGA JESUS-SAMA's Avatar

    **** you math class

    Join Date
    Jan 2005
    Location
    Pirate Island
    Posts
    7,038

    Posted On:
    9/14/2005 12:12am

    supporting member
     Style: TKD, Ballet, Archery

    --
    Hell yeah! Hell no!
    Real men train by lifting things like rocks, not weights. Who the hell uses weights? Sissy rich people, that's who. Rocks are free.
  9. King Sleepless is offline
    King Sleepless's Avatar

    I am a living legend!

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    Jul 2005
    Location
    Cuba
    Posts
    10,058

    Posted On:
    9/14/2005 12:13am

    supporting member
     Style: Tatsumaki Senpuu Kyaku

    --
    Hell yeah! Hell no!
    It's funny, my friend is a self made "millionaire" from having a gym that is basically nothing but him being your lifting partner.

    But anyway, I'm 19.

    I can't stuff myself with 5 meals a day unless they're small. I mean like, a cup or two of rice and BBQ'd bratwurst or something to that effect fills me up plenty fast.

    My current diet:

    morning: Eggs + Toast + Protein shake
    mid-morning: Some fried chicken + rice + chopped green onions w/ teriyaki sauce + water/gatorade/soda
    Lunch: Fried beef + above rice combo + shake/water
    mid-afternoon: Same as mid morning.
    Dinner: Big fucking bowl of rice with all of the above.

    I try to keep it as close to that as possible. But usually that's what I eat.
  10. Quikfeet509 is offline

    Acupuncturist / Anesthesia Student

    Join Date
    Oct 2004
    Location
    Kansas City - the mecca of civilization
    Posts
    1,622

    Posted On:
    9/14/2005 12:17am


     Style: Mostly weights now...

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Thaiboxerken
    Good luck finding a partner that will actually train according to a regular schedule.

    Well, you actually have a point there...hmm...not sure what to do now.



    Anyway. Most of my good partners and I had the same schedule or we were willing to modify our schedules. One of my best was my ex-wife. Since we hated each other, if one of us woke up at 5AM but the other wanted to sleep, we made damn sure the other person got up so we could go lift. Plus we would talk **** to each other and we actually meant it.



    Now I just force my gf to lift with me. I've had to train her though...heheh.





    Sirc, don't give up. Try a new plan and if it doesn't work, change it.
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