i wouuld like to know ur programs like weekl bses fo ppl who go to the gym
i wanna get bigger, hv been going to the gym and exercising for about a year at home and gym

Originally posted by giova65@Jan 11 2012, 11:18 PM
i wouuld like to know ur programs like weekl bses fo ppl who go to the gym
i wanna get bigger, hv been going to the gym and exercising for about a year at home and gym

mostly about diet

if you wanna get bigger your going to have to eat alot. Mostly protein 60% carbs and fat 20%. Im 6'1 180 i would have to be eating like 3k+ calories a day to gain more muscle.You can find workouts here

http://forum.bodybuilding.com/index.php

Originally posted by sorryifarted@Jan 11 2012, 11:21 PM

mostly about diet

if you wanna get bigger your going to have to eat alot. Mostly protein 60% carbs and fat 20%. Im 6'1 180 i would have to be eating like 3k+ calories a day to gain more muscle.

ive been eating a lot and doing protein shakes
i wanna know or workots like exercises and days and shit

when i workout, i work out to my max for like 20 minutes like everyday, (bench press, curls etc) i dont have a program and i dont over do it. the key is intensity in the workouts and eating like a MONSTER. if to you that you'll see results in a week.

Doubt is a dream killer

Im trying to get bigger too. A lot of it is diet.

Morning before work: Cereal, protein shake
Breakfast at work: Eggs, sausage, and muffin
Lunch: Some sort of meat, like rice or some shit, vegetables
Afternoon lunch: Sandwhich
Afterwork snack: Fruit
Workout then drink protein shake
Dinner: Meat, pasta/rice/etc, vegetables
Later: Some sort of snack

Workout I do Chest/Legs one day, Biceps/Back the next, Triceps/Shoulders the next and throw in abs here and there.

I used to do Chest/Tris and Legs/Shoulders like everyone else. But honestly, chest is my hardest lifting day, so I wanna put it with a completely unrelated muscle group so I'm not worn out.

3-4 sets of 3-4 exercises for each muscle group. I go heavy on reps for biceps and triceps, and usually do 10,8,6,(10) for everything else.

Chest: bench, incline bench, decline bench, flies
Legs: Calf raises, leg curl, hack squat, something else
Biceps: Curls, bar curls, cable pull up thingy, preacher curl, hammer curls
Triceps: Skull crusher, overhead raise, pull down, something else
Back: Rows, lower back machine, lat pull down, bent over raise or w/e
Shoulders: Raises, shrugs, some pull up thingy with barbell, dumbell military press

Originally posted by sarmo@Jan 11 2012, 11:24 PM
when i workout, i work out to my max for like 20 minutes like everyday, (bench press, curls etc) i dont have a program and i dont over do it. the key is intensity in the workouts and eating like a MONSTER. if to you that you'll see results in a week.

so u basically just do the same stuff everyday or different stuff whenever

Originally posted by Shutout@Jan 11 2012, 11:25 PM
Im trying to get bigger too. A lot of it is diet.

Morning before work: Cereal, protein shake
Breakfast at work: Eggs, sausage, and muffin
Lunch: Some sort of meat, like rice or some shit, vegetables
Afternoon lunch: Sandwhich
Afterwork snack: Fruit
Workout then drink protein shake
Dinner: Meat, pasta/rice/etc, vegetables
Later: Some sort of snack

Workout I do Chest/Legs one day, Biceps/Back the next, Triceps/Shoulders the next and throw in abs here and there.

I used to do Chest/Tris and Legs/Shoulders like everyone else. But honestly, chest is my hardest lifting day, so I wanna put it with a completely unrelated muscle group so I'm not worn out.

3-4 sets of 3-4 exercises for each muscle group. I go heavy on reps for biceps and triceps, and usually do 10,8,6,(10) for everything else.

what do u suggest for ass like which exercises work for u

Originally posted by Shutout@Jan 11 2012, 08:25 PM
Im trying to get bigger too. A lot of it is diet.

Morning before work: Cereal, protein shake
Breakfast at work: Eggs, sausage, and muffin
Lunch: Some sort of meat, like rice or some shit, vegetables
Afternoon lunch: Sandwhich
Afterwork snack: Fruit
Workout then drink protein shake
Dinner: Meat, pasta/rice/etc, vegetables
Later: Some sort of snack

Workout I do Chest/Legs one day, Biceps/Back the next, Triceps/Shoulders the next and throw in abs here and there.

I used to do Chest/Tris and Legs/Shoulders like everyone else. But honestly, chest is my hardest lifting day, so I wanna put it with a completely unrelated muscle group so I'm not worn out.

3-4 sets of 3-4 exercises for each muscle group. I go heavy on reps for biceps and triceps, and usually do 10,8,6,(10) for everything else.

Chest: bench, incline bench, decline bench, flies
Legs: Calf raises, leg curl, hack squat, something else
Biceps: Curls, bar curls, cable pull up thingy, preacher curl, hammer curls
Triceps: Skull crusher, overhead raise, pull down, something else
Back: Rows, lower back machine, lat pull down, bent over raise or w/e
Shoulders: Raises, shrugs, some pull up thingy with barbell, dumbell military press

ur gonna get fat

Originally posted by giova65@Jan 11 2012, 11:27 PM

what do u suggest for ass like which exercises work for u

For ass?

The one where you bend over and then push your leg up against the bar thing works good except you put yourself in a very vulnerable position and I am not comfortable doing it because it is a chick exercise. But it will give you nice tight glutes.

Originally posted by Munk@Jan 11 2012, 11:28 PM



ur gonna get fat

I hope so.

I'm 6'2" and 178. I wanna be 190-195 by summer.

Originally posted by Shutout@Jan 11 2012, 11:25 PM
Im trying to get bigger too. A lot of it is diet.

Morning before work: Cereal, protein shake
Breakfast at work: Eggs, sausage, and muffin
Lunch: Some sort of meat, like rice or some shit, vegetables
Afternoon lunch: Sandwhich
Afterwork snack: Fruit
Workout then drink protein shake
Dinner: Meat, pasta/rice/etc, vegetables
Later: Some sort of snack

Workout I do Chest/Legs one day, Biceps/Back the next, Triceps/Shoulders the next and throw in abs here and there.

I used to do Chest/Tris and Legs/Shoulders like everyone else. But honestly, chest is my hardest lifting day, so I wanna put it with a completely unrelated muscle group so I'm not worn out.

3-4 sets of 3-4 exercises for each muscle group. I go heavy on reps for biceps and triceps, and usually do 10,8,6,(10) for everything else.

Chest: bench, incline bench, decline bench, flies
Legs: Calf raises, leg curl, hack squat, something else
Biceps: Curls, bar curls, cable pull up thingy, preacher curl, hammer curls
Triceps: Skull crusher, overhead raise, pull down, something else
Back: Rows, lower back machine, lat pull down, bent over raise or w/e
Shoulders: Raises, shrugs, some pull up thingy with barbell, dumbell military press

this really helps bro ill try pecs and tri tomorrow i did bicps today with shoulders

Originally posted by Shutout@Jan 11 2012, 11:30 PM


I hope so.

I'm 6'2" and 178. I wanna be 190-195 by summer.

il smaller aha but i wnna et big

Originally posted by Shutout@Jan 11 2012, 08:30 PM


I hope so.

I'm 6'2" and 178. I wanna be 190-195 by summer.

all fat

Originally posted by Shutout@Jan 11 2012, 11:30 PM


For ass?

The one where you bend over and then push your leg up against the bar thing works good except you put yourself in a very vulnerable position and I am not comfortable doing it because it is a chick exercise. But it will give you nice tight glutes.

soeone edited that -.-
i meant pecs

Wendlers 5/3/1 or a 5x5 variation are two strength building programs that I live by. They are awesome. Also if you are just starting, you should look into starting strength routines.