i wana build bulk whos going to help me :P

[saxovtrcrazy]

well i know that this should sort of be in the fitness section but its also just general talk, ive just turned 6ft now lol bout 10 stone and a skinny lil bugga :P , ive been eatin loads but because ive got a fast metabolism it just burns away :( even if i eat high protein. im sure many other people are like me and i was just wondering how they went about it, p.s im 18 years old help me help me

[lambinator]

well i know that this should sort of be in the fitness section but its also just general talk, ive just turned 6ft now lol bout 10 stone and a skinny lil bugga :P , ive been eatin loads but because ive got a fast metabolism it just burns away :( even if i eat high protein. im sure many other people are like me and i was just wondering how they went about it, p.s im 18 years old help me help me

go to bed at a reasonable time for starters

[kcsaxo]

try to consume 5-6 medium sized meals per day mainly made up of complex carbs ie: pasta, wholemeal bread, potatoes etc coupled with some protein. you better start hitting that gym with heavy weights and low reps to gain that mass too as you dont wanna turn into a chunky bastid. and for people who say that heavy weights dont work i seriously beg to differ as its given me great gains these past few months.

[Easty]

i was the same at your age mate, it's only recently i've been able to put on any weight at all.

keep a good diet, 4 or 5 good size meals a day, keep your exercise regular, jogging, swimming is very good and if you are a member at the gym keep on the machines, low reps and heavy weight. a day of arms & cardio, then a day of legs, then a rest day or 2.

your body will fill out when it's ready :)

[Leo]

i was the same at your age mate, it's only recently i've been able to put on any weight at all.

keep a good diet, 4 or 5 good size meals a day, keep your exercise regular, jogging, swimming is very good and if you are a member at the gym keep on the machines, low reps and heavy weight. a day of arms & cardio, then a day of legs, then a rest day or 2.

your body will fill out when it's ready :)

If he wants to bet bigger cardio is his enemy, forget cardio for now.


Eat well, eat lots and lift heavy and hard.

[saxovtrcrazy]

lol i eat 4 meals averaging out at 4000 calories, but i gt pissed off with the gym because i need to be bigger to be lifting heavy weights as i am toned if you get me, i want sum pics of you guys lol before and after on the info you told me to use... whos gna be first up lol:P

[bullit]

go and buy some bodybuilding books and all will be revealed. no-one can write a certain programe for you as theres to many factors. and will be here allday. do a quick search aswell

[Recovery]

Maxi-Muscle is good..

[Leo]

I'll post a pic of me but sadly dont have a BEFORE pic! doesnt matter if you dont lift heavy mate, good form is whats important. You really need someone with you to push you past how far you can do (specialy on bench press) - even if you cant handle the weight and ur m8s helping u push it up... this is where u really grow!

[Mitchell]

your not eatin enough. Eat until you feel like your gonna throw up.. then eat some more.

dont be too strict. it aint rocket science.

dont cry if u miss meals or whatever like some people do. hate them.

by the way it'll be the hardest thing u'll ever do. be prepared for throwin up n feelin shitty all the time. You do eventually get used to it, but when you first start the bulk diet, its not nice.

[Leo]

http://img231.imageshack.us/img231/2201/7ee4.jpg

http://img475.imageshack.us/img475/7073/6mj5.jpg

http://img71.imageshack.us/img71/9553/1yo2.jpg

http://img231.imageshack.us/img231/8575/leobackoc1.jpg

http://img62.imageshack.us/img62/135/leoback3jk4.jpg


Not the best pics and a bit old (2 month about) - have put on a big more size now. My goal is really to get bigger then cut it up for the ripped look!

[Leo]

Yeh like he said! eat eat eat eat, when u gonna frow up.. wait a min and carry on, force feed ur self! high protien diet! *get some whey protien*

[bullit]

leo you look nothing like you do on your sig.

[Leo]

Na mate its just that red top makes me look skinny

[Leo]

hold on, you meant avatar right?

[bullit]

its just not tight enough lol

[rome]

:afro: I agree with Leo, Eat well, lift short hard heavy reps to rip more muscle, cardio and lighter and longer reps will give you more athletic skinny muscles. short hard and heavy or just very slow and totally controlled fewer reps with a hard squeeze and a long stretch at either end of the rep will build bulkier muscle, try creatine too! but ya only 18, don't worry about trying to gain too much weight now, it will come in time, christ at 23 i stopped being thin forever! just the age ya at ya still growing! good luck and don't push it too hard, injuries are not nice and never go away they just lurk in the background ready to pop back up again when ya least expect it!

:fcuk: :fcuk: :afro: :bump: :fcuk: :afro:

[saxovtrcrazy]

lol thanks for the advise guys, and pics leo u muscly bitch rep will be given too all that contributed :)

[barrett]

Follow the advice outlined above and make sure you have a good training program with rest days.

If you want i protein i recommend the PhD Pharmer Whey protein, and this is the best place to get it from http://monstersupplements.com/store/product_detail-782-lang-1.html

[saxovtrcrazy]

Follow the advice outlined above and make sure you have a good training program with rest days.

If you want i protein i recommend the PhD Pharmer Whey protein, and this is the best place to get it from http://monstersupplements.com/store/product_detail-782-lang-1.html

cheers dude rep for you my friend :P

[Leo]

Also check out http://www.hollandandbarrett.com/ for protien shake, they have an offer on right now and they do this often. Whey protien is half price and its good stuff, I use the vanilla one. You probley have a holland and barrett near you also, if not you can order on the site. Just use the offers cause whey protien costs a bomb

[RickyP]

the best is maxi-muscle m8 they have all different types to suit wat u want...power n strengh....size n weight....and just hit the gym for an hour aday but work on 1 thing a day with a day off!! eg.. monday arms..tuesday pecs....wednesday back...thurdsday shoulders n neck....saturday abs n lats ...sunday SLEEP!!!

beer dont help u either if ur tryin to get bigger!!

[RickyP]

oh n when u r doin ur trainin the u shud also eat ryt.....boiled eggs but just eat the white, chicken and other meats.....and only eat good carbs for ur energy like pasta, porridge(good start to the day), bananas, jacket potatoes....

[bullit]

or just buy a book

[Daniel_VTR]

Like a few people have said

Heavy weights.. Low reps for bulk

You must be well skinny.. I dont know anyone that tall who weighs that little

[saxovtrcrazy]

Like a few people have said

Heavy weights.. Low reps for bulk

You must be well skinny.. I dont know anyone that tall who weighs that little


lol i am look on the thread that adsayer put up ive posted a pick there :( wana bulk hopefully soon very soon

[Leo]

yer you are slim mate but LEAN too so a bulk will be great for u

[bullit]

forgot to say leo, nice back shot of your lats. your arms look a bit small though?

[Leo]

forgot to say leo, nice back shot of your lats. your arms look a bit small though?

These are 3 pics from today after gym


http://img63.imageshack.us/img63/4866/5jb2.jpg

http://img57.imageshack.us/img57/1551/3pi3.jpg

http://img287.imageshack.us/img287/492/4ji9.jpg

Can't see my arms great in these but they are an ok size (not huge or anything) but bicep is starting to Peak up now also tricep is forming better shape which helps the look of the arm.

[Leo]

Its my stomach thats pissing me off, i got a clear 6/8 pac but dont have a low bf (still building up size) to see them good. Soon as i hit the cardio my abs will reappear )

[bullit]

i wouldnt worry bout your waiste, it wouldnt take long to shed it off.
your chest is splitting well too.
as for your arms yeah you cant really tell. just make sure you bomb your triceps as theres obviously more muscle groups than your biceps. triceps give your arm the size. one person could have big biceps, the other with big triceps, his arms gonna look twice the size. how do you train them?

[Leo]

i wouldnt worry bout your waiste, it wouldnt take long to shed it off.
your chest is splitting well too.
as for your arms yeah you cant really tell. just make sure you bomb your triceps as theres obviously more muscle groups than your biceps. triceps give your arm the size. one person could have big biceps, the other with big triceps, his arms gonna look twice the size. how do you train them?

Thanks. Yeh I know what you mean about the triceps, really do make the arm look bigger as are a much bigger group than the bicep. I have been over training the biceps too i think, being hitting them way too hard for such a small muscle group.. somebody told me he dropped his bicep workout down by half and he noticed much better gains! As for triceps i use the tricep bar, 3x12 and then tricep kickbacks 3x12.(going to start on Skull Crushers also) I have ammended my workout to cut down the bicep training a little and hit the triceps alot harder as the tricep is deffo lagging!

I could probley shed the stomach to the "6 pack look" up in 3 weeks easy i think, soon as i got a bit more size im going to do it.:evil:

[bullit]

youll will always say that though as you want more size.lol. just shed it before summer or holidays.
as for triceps you wanna be lowering the reps to 6 and 8's and get the weight up and do maybe 3 or 4 exercises and 2 or 3 on your biceps.
i found that by biceps grew quicker than my triceps so did 4 excersises on tri's to hit all areas followed by 2 on my biceps. as you said mine were lagging dso prioritized the training. where do you fit your arms into you week, whats your normal regime?

[Leo]

Past 3 months has been working from home with just bench, dd,bb, etc.

Was a very basic workout, but has got me good gains


Mon: Chest/Triceps
Tuesday: Back
Thursday: Shoulders/Biceps
Friday: Legs

Also that was the same every week, for 3 months.

Now doing:

MONDAYS
Chest and Triceps

First week
Tricep kickbacks: 2 x 15
Tricep bar: 3 x 10
Flat Barbell Bench Press: 3 x 12/10/8/6
Incline Bench Press: 3 x 10/8/6
DB Flys: 3 x 12
Push ups: 3 x failure


Second week
Skull crushers: 3x10
Tricep bar: 3 x 10
Flat Barbell Bench Press: 2 x 12/10/8/6
DB Incline Bench press: 3 x 8/10/12
DB Flys: 3 x 12
Push ups: 3 x failure


WEDNESDAYS Shoulders and Biceps

Military press: 3 x 12
Military press (behind neck): 3 x 12
Bent over Lateral Raise: 3 x 12
Front Lateral Raises: 3 x 10
Barbell curls: 3 x 12
preacher curls: 3 x 12
concentration curls 3x12


SATURDAYS (GYM:fcuk: ) Legs and Back

First week
Squats: 2 x 15
Strait leg deadliftss: 2 x 12
Standing Calves: 2 x 20
Deadlifs+other back exercises

Second week
Hack squat: 2 x 15
Lying Leg Curls: 2 x 12
Seated Calves: 2 x 20
Back exercises





That new workout isnt finished I am still working on it. I got access to a gym only on a saturday at the moment hence cramming legs+back into gym day! also mixing it up week in week out as you can see, save doing the same every week. Got to finish that workout then get it checked out etc.

Feel free to add your thoughts on that workout, baring in mind everyday but Sat is working out from home. Will be changing the bicep part also, week in week out again, adding Hammer curls in there too

[MaKaVeLi]

Eat about 6-7 meals a day and because your an ectomorph try scoff at least 3500 cals a day, its gonna be a long road ahead, but just stick to it.
Wots your height and weight leo?

[Leo]

5'11
12 stone 12 (about 180 lbs)

[bullit]

mixing it up is good leo. youll find when your more experiance you wont work to a routine. youll start to feel what your body wants to do, youll look in the mirror and want to start shaping your body on the parts that are lagging. i.e i want some more bicep peak, front delts or upper chest youll do the acording excersises first. its about getting everything in proportion rather having massive guns to no chest etc. ie arms the same size as your calfs

as for your routine your body will work better if you did

monday-biceps-triceps or other way round if triceps are lagging

wednesday-chest and back with traps

sat- legs and shoulders

you definately want to lower your reps aswell apart from calfs. do tens at the most on every exercise for cutting up and shaping.and 6 -8 for your mass building exercises.
ie bench press, shoulder press, standing biceps curls, tricep bars, squats
so in each routine the above ( your mass building excersise) want to have 6-8 reps to get the weight up then you can sculpt and shape and do more reps on the shaping excersises.ie. kickbacks, lateral raises, chest flys etc

you want to link your excersises together aswell. when you do shoulders do your front delts first so do your standing lateral raises before or after your front pressing and rear lat raises with your behind neck presses. you can put lat pull downs followed by wide pull ups.
before doing bench press do your flys first to get your chest burning.
to be honest i could go on for ever but if your interested ill pm you some good book titles to read,(knowledge is power and all) then you can read till your hearts content. any other help or any questions of the above just let us know

[Leo]

Really good advice there bullit, thanks!

[BBL]

im a broad fella courtesy of my dad any way. doesnt matter what size you are to do heavy weights, lift what is heavy for you and not what other people think is heavy. i can bench press my girlfriend who is 8 stone after a couple of months work so just keep it going. but i wouldnt advise this straight away lol. note that before you do the heavy weights keep on light to warm up and make sure that you stretch thourolly before any lifting :D

[BenEd]

eat as much as you can and drink protein shakes reguarly throughout the day!
creatine isnt much good glutamine when you wake up, before trainin and after along with whey protein, long acting proteins,
i hav the same trouble as you putting on weight try drinkin porridge with a bit of protein powder added to it, not as bad as it sounds helped me put on weight!!
in the gym do the extra set at the end of each excercise and try to be in and out within the hour, if not have a snack (chocy bar even!) half way through so that youve got sumthing to burn up!
gd luck buddy!

[Japman]

im 17 5ft8 and weight 12 stone.ive been training for 2 years solid.im on superweight gainer its awsum stuff,also Anotor pro p-70-this makes ur muscle grow,expensive tho 64.99 but its worth it.dont always use heavy weights..mix it up

[throttleboy]

ive been body building for two years i just turned twenty, wen i was 18 i weighed 9 stone i now way 13 stone and am still quite tight at that, wat i found helped me was not to eat barely any saturated fats or sugars, eat lots of chicken/tuna/turkey/ steak with every meal, pack your sanwhiches with these fillings and buy yourself a desent weight gainer like mammoth 2500, also creatine helps!i find that eating far too much carbs after 7 o clock willput on fat, try to eat like a monster until then and drink protein and a few cans of tuna or somthin, this will help you keep it tight! there are other things you can do as wel but i dont recommend them e.g steroids, testoterone and deconate are brilliant for putting on weight you can put as much as a stone on in eight week coarse!

i will wright you a diet similar to mine and if i figure out how i will post some before and after photos of mine as well as a few photos from a show i was in to help you along!

il post a simple diet for tomoro and if you could tel me how to get my photos up il try get them on too! im shit at computers!lol time to get big my friend!

[Leo]

ive been body building for two years i just turned twenty, wen i was 18 i weighed 9 stone i now way 13 stone and am still quite tight at that, wat i found helped me was not to eat barely any saturated fats or sugars, eat lots of chicken/tuna/turkey/ steak with every meal, pack your sanwhiches with these fillings and buy yourself a desent weight gainer like mammoth 2500, also creatine helps!i find that eating far too much carbs after 7 o clock willput on fat, try to eat like a monster until then and drink protein and a few cans of tuna or somthin, this will help you keep it tight! there are other things you can do as wel but i dont recommend them e.g steroids, testoterone and deconate are brilliant for putting on weight you can put as much as a stone on in eight week coarse!

i will wright you a diet similar to mine and if i figure out how i will post some before and after photos of mine as well as a few photos from a show i was in to help you along!

il post a simple diet for tomoro and if you could tel me how to get my photos up il try get them on too! im shit at computers!lol time to get big my friend!


To upload the pics go to

http://imageshack.us and click Browse, open the picture you want to upload.

Then click Upload


If will then show you loads of links, look for one that says "Direct link to image" this is normaly down the bottom.

Copy that link, for example

http://img138.imageshack.us/img138/7867/97gtios9.jpg



Then when u post a reply here click the picture/image button and put that link in and when u post the reply the image will show.

[endastory]

train with heavy weights and low reps three to four times a week work on different areas different days eg. back and neck/ shoulders, biceps and triceps, chest and legs. always vary your weights sessions start off with a reasonable weight and push it up on your last rep you should be struggling to complete it and when it burns to f**k then u knpw ur doing it right also anabolic steroids but i didnt tell u that f**king amazing

[Leo]

steroids are for lazy twats

[2klthor]

indeed

[Ryan]

creatine = water retention

not muscular mass

[Ryan]

and roids are for people who dont understand the principals of health, diet, training and hard work.