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skinny noob - 4/6/2005 8:58:28 PM

den9

Posts: 8
Joined: 4/6/2005
Status: offline

im 17, 5'9 and weight 123-135 depends. well i got some questions. i wanna gain mass, and get big arms and some pecs. i drink protein shakes, how often should i drink them and when. i wanna gain some weight and mass. i usually eat alot in the nite so i wont burn it off. what are the best excercised for forearms, biceps, triceps and pecs. alls i got is some dumb bells and a bench. how much protein should i take, i heard if u take too much u just crap it out, is that true with eating alot of food too? or just the drinks. thanks alot

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RE: skinny noob - 4/8/2005 12:03:15 PM

D_Money

Posts: 3
Joined: 4/7/2005
Status: offline

If you want to add mass you are supposed to eat al least six small meals a day. Make sure that all the foods contain more protein than fat. Protein shakes are good. Take in at least 2500 calories a day and burn off 500 of them. you can do this by playing soccer basketball, using a treadmill etc. for at least 30 minutes.

For good exercises you can try and visit http://www.abcbodybuilding.com/animatedexecrcise.php and click on the exercise link. Then click on slide show animations. It has many exercises for all parts of the body.

You can try these exercises

Pecs:
Chest Flyes, Pullovers, Decline chest press, Dips, pushups, Incline chest presses

Biceps:
Curl, Incline Curl, preacher curl

Triceps:
Tricep dips, pullups, kickbacks, one arm tricep extensions

Forearms:
Wrist curl, Reverse Wrist curl, hammer curl

The best way to build your muscles is to do pyramid sets. Basically add more weight each time you progresss to the next set. i suggest to do 3 sets for each exercise. Don't try to do all the exercises i suggested on the same day. If you eat right then you will notice changes within at least 2 months+

Hope i have been helpful.

< Message edited by 8pack -- 4/9/2005 3:27:36 PM >

(in reply to den9)

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RE: skinny noob - 4/8/2005 9:43:23 PM

Daviden

Posts: 46
Joined: 9/4/2004
From: New Jersey
Status: offline

Don't be one of those stupid people though. The ones how work only the upper body. Nothing looks stupider than a guy with a massive upperbody and chicken legs.

You have to work your legs and working your legs will help your gains because you're increasing the testosterone when you work major mucle groups. Like anyone will tell you Squats are the most important thing in any exercise routine.

Add Squats and Straight-leg deadlifts to your exercises, also add a calf exercise, like standing on a step on the ball of your foot, lowering your heel until it is below the step, and then pushing your heel up to its highest position without moving your foot. Add weights if you feel it is necessary.

_____________________________

Age: 15
Height: 5'7"
Weight: 130 lbs.
Pull ups: 21

(in reply to D_Money)

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RE: skinny noob - 4/16/2005 9:32:22 AM

Master Of Puppets

Posts: 240
Joined: 4/16/2005
From: My kitchen.
Status: offline

as posted before, work out all your body. eat 3000 clean cals. a day, and lift decently heavy, pyramiding sets. i heard 6-8 reps is good for hypertrophy. remember to get good fats into your body. ex. peanuts, almonds, omega-3, omega-6, cashews. protein shakes are good, but get more solid food than shakes. you won't grow or be healthy living off of protein shakes. also, drink lots of water, about a gallon a day, and make sure you get at least 72 hours of rest before working the same body part again. (i prefer a week, but it all depends on you.) main mass building excercises are squats and deadlifts. another thing. if you want to add arm size, work your triceps hard. they make up about 2/3 of your arm. any other questions, hit me on AIM. my sn is boomurpinned.

(in reply to Daviden)

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