what gains
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what gains - 1/7/2007 2:32:58 PM
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gordonfaescotland
Posts: 7
Joined: 12/21/2006
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hi im a really skinny guy and was wondering if i trained three times a week and eat the right sort of diet then what sort of gains could i expect to make every three months
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RE: what gains - 1/7/2007 3:53:44 PM
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danmirage
Posts: 6347
Joined: 11/20/2005
Status: offline
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First...people have been answering you in other posts and it is good practive to keep the discussion to one thread so we know what others have already said and can build on it instead of all of us saying the same thing to you over and over again.
Second..I assume you want GAINS in muscle.
Your goal should be 1/2 - 2 pounds a week OF MUSCLE.
In 12 weeks you could expect 6-24 pounds of muscle.
This depends on how you structure your trianing, diet and rest.
Any questions? Stick em in this thread!!!
Time for you to take the next step.
Are you ready?
Awaiting your answer...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to gordonfaescotland)
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RE: what gains - 1/12/2007 7:39:56 AM
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scottie
Posts: 173
Joined: 7/20/2006
Status: offline
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no wonder hes a moderator eh? i swear this guy knows EVERYTHING! no joke.
and ya, aslong as your eating right, (high protein, lots of carbs, and little fat),
-getting plenty of rest(i cant stress this part enough, it is VERY important! get about 8-9hrs of rest a night)
-and train hard and keep your body guessing. ( it all depends what your looking for in training, if its more tone and endurance, then look at about 8-12reps /set, size and endurance about 6-8, and strictly size and power, go for about 1-5 reps/set
-when i say keep your body guessing what i mean is: your body gets used to what you do, so you need to 1 of 3 things if not all
1)up your sets
2)lower the amount of rest time between sets and excercises
3)change your workout
now this is some basics that i know and use and its worked for me, and im sure that people will have more to add to this, but i hope this helps, and good luck
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to gordonfaescotland)
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RE: what gains - 1/12/2007 10:54:06 AM
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danmirage
Posts: 6347
Joined: 11/20/2005
Status: offline
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quote:
(high protein, lots of carbs, and little fat),
Scottie...this is NOT correct.
Fat is an essential part of the formation of hormones!
Low fat diest are low hormone diets, read that as low hGh, IGF-1, IGF-2, Testoterone, etc...
You need good fats! Not a little either. Good fats can make up 30% of the bodybuilding diet to optimize growth hormone levels and muscle growth!
This is no joke. Especially at your age when your body is trying to produce tons of growth factors...if you skimp on fat, you skimp on growth!
quote:
-getting plenty of rest(i cant stress this part enough, it is VERY important! get about 8-9hrs of rest a night)
-and train hard and keep your body guessing. ( it all depends what your looking for in training, if its more tone and endurance, then look at about 8-12reps /set, size and endurance about 6-8, and strictly size and power, go for about 1-5 reps/set
Nice, yes.
quote:
when i say keep your body guessing what i mean is: your body gets used to what you do, so you need to 1 of 3 things if not all
quote:
1)up your sets
NOOOO
That is the worst way to change up the workout! It is te most likely to lead to overtraining, injury, etc.
quote:
2)lower the amount of rest time between sets and excercises
3)change your workout
Yeeeeeessss! But there are many more good ways to do it!!!
I have some links in that Gaining Mass thread in my signature with lists and descriptions of ways to vary training to keep the gains going...do check those to increase your arsenal!
To great lifting!!!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to scottie)
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RE: what gains - 1/12/2007 4:01:29 PM
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scottie
Posts: 173
Joined: 7/20/2006
Status: offline
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oo crap yes srry guys, (thats why dans here lol) my bad, ya theres different fats, off hand i forget which are bad, exactly, but yes srry i didnt mean cut fats out of the diet, was rushing. and no to the sets? hmm, it always worked for me, id work up to an amount, i started at 2 sets, and went up until i could do all my reps of 4 sets? never went anything beyond 5 tho, but i try alot of diff things just for kinda experiments, but yes, srry for the mistakes
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to gordonfaescotland)
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RE: what gains - 1/13/2007 6:12:45 PM
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scottie
Posts: 173
Joined: 7/20/2006
Status: offline
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ok wow, 16 sets is like retardedly crazy lmao
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to gordonfaescotland)
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