Yeah, the tire I flip is a small one compared to what some of my friends flip. I have a friend who flips a 700 pound tire 50 yards and back. It is ridiculous. But you need to have proper instruction before you try anything like that. If you are flipping a small tire like me you just need to remember to lift with your legs and push with your arms. Keep your back straight. You can find proper instruction on tire flipping and other strongman exercises in the book Modern Trends in Strength Training by Charles Poliquin amoung other sources. I am sure the net has some info on it.
To bad I dont like bananas Can someone tell me what are the better workout routines to gain weight. Im really tired of being so skinny.
I've gone from 142 to 172 in the last 3-4 months. Eating six times a day definitely helps. I try to inhale four solid meals supplemented with 2 meals of weight gainer shake and cereal bars. Lots and lots of protein and calories, semi-high carbs, and low-med in fat. I did take Creatine for four weeks which help me put on about 10 of the 30 lbs I've gained. I dont think its that helpful though. I am still gaining weight even though I've been off of it for a while now. My goal is 185.
i've always gotten impressive results from the SOYA-IT method. that would be the Sit On Your Ass-Inhale Twinkies method. it's worked wonders for me.
Try the Kleiner shake after your workout. It is about 600 calories of quality food. And take in a myoplex deluxe with peanut butter about an hour before your workout. That is about 600 calories. Now you have added 1200 calories to your diet. Be sure to eat your normal diet around it. Do heavy, compound exercises for six to eight reps. When you can do three sets of eight reps, increase the weight. Do not lift for more than two days in a row and try to limit your cardio.
Well, not the same muscle group heavy. You could do a very light chest workout one day and then do a little bit heavier chest the next day, but I wouldn't advise it. When I was in high school (which was a LOOONG time ago), it used to be one day of rest before working out the same muscle group again (ex. bench press on Tuesdays and Thursdays or Mondays, Wednesdays, and Fridays). Now, since getting back into working out, I normally take 2 days off before working out the same muscle group again. But as mentioned earlier in this thread (also a LOOONG time ago), I am only working out specific muscle groups once a week. That changed today - I will be doing a new chest routine twice a week, preferably Mondays and Thursdays. This routine will be 3 sets of a weight that I can do 10 times where the 10th rep is the most difficult one to do. Right now, for me that is 185. I'll do this for 3 weeks, twice a week, and then I will move to something that I can do only 5 times per set and do 3 of those (probably 205). Once again, this will be done for 3 weeks. After those 3 weeks are up, it is on to something that can only be done like 3 times such as 220 or 225 and do 3 sets of those for 3 weeks. Rest one week after and then max out. Supposedly, people who have done this program (a friend of mine from work told me about - he used it when he was at Auburn and got results) have always been able to obtain gains in their maxes.
You will be able to use any increases in strength from one particular workout for at least 48 hours. It takes approximately 48 hours for the muscle to repair itself. That is, as Manny makes the point, for one particular muscle group. However, if Hypertrophy is the goal, then working a muscle for two or three days in a row can work wonders. I do not utilize this technique as I am a strength trainer and not a body builder. Unless you are working out your entire body in each workout you are going to need to be doing workouts in consecutive days. Here is a good one for mass: day 1: chest/triceps day 2: legs day 3: back/biceps day 4: rest day 5: deadlifts, powercleans, Shoulders day 6: rest Then do it all over again. On this split there will be at least 48 hours before you hit any muscle group twice and you will also be incurring massive hypertrophy is lifting hard.
No offense, but you probably gained more fat than you think, but you're definitely going about it the right way. Manny- If you really want to improve your bench, I suggest maybe dropping the 3 weeks with 10 reps and going right into 5 reps for 4 weeks and then 3 reps for 4 weeks. If you've already working out for awhile, I don't see why you can't start going heavy right now. Also don't train to failure, especially if you're working out the same body parts twice a week. LeGrouper's recommendation sounds pretty good. You might want to take it easy on the deadlifts if you hit your legs hard though. I'll write a little more detailed version of what he said. day 1: chest/triceps 5x5 Low Incline bench 5x5 Weighted Dips 2x8-10 skullcrushers or close-grip bench day 2: legs 5x5 back squat 3x5-8 romanian deadlifts 3x5-8 hamstring curls calf work if you want day 3: back/biceps 20 staggered pullups 5x5 rows 2x8 bicep exercise add another bicep exercise for 2 sets if you want, or add another to first exercise day 4: rest day 5: deadlifts, powercleans, Shoulders Powercleans 5x3 alternated every week with Deadlifts 5x3 Standing military press 5x5 rear lat raises 3x10 core work-weighted abs, lower back stuff day 6: rest
The Bench suggestions are perfect. If you want to increase your bench you can't be doing 10 reps. And those are good loading parameters tozai... maybe you have been reading Poliquin I really like your detailed workout too. It is a good one. The only thing I would suggest is to separate glute and hamstrings from quads by scraping the romanian deadlifts and hamstring curls on legs day and replacing with step ups with dumbells (which will also hit the grip and forearms hard) and some calf work. Then on deadlift and powerclean day, do deadlift parameters like this: 10 reps at 40% of max 8 reps at 50% 5 reps at 75% 3 reps at 80% 3 reps at 85% 1 rep at 90% 1 rep at 95% now that your back and hamstrings are shot to hell, you are going to go at the powercleans. What this does is forces you to use more trap and calf power to clean the weight. It also is going to be a considerably lighter weight than your deadlift and should feel light after the previous weight. I would do powercleans like this 8 reps at 50% 7 reps @ 60% 6 reps@ 70% 5 reps@ 80 % 4 reps @ 80% 3 reps @ 80% and then go to a shoulder superset of standing shoulder presses and then upright rows with the same bar. Followed by lateral raises. Then it is time for the weekend. Love the weighted dips suggestion. I wish I had done more of those when I was 19. You must be a beast.
thanks guys i printed this page out. i will update you guys and tell how im coming along. right now im a skinny as hell 6'0 tall and 150 lbs.
When do I take and how much protein (grams) should I use on this workout plan? Should I drink a shake an hour before I work out or should I eat before and after drink a shake?
You always want to shoot for at least 1.5 grams of protein per pound of bodyweight when trying to gain muscle. 2 grams per pound would be better. You will be greatly helped along in getting your daily protein requirement if you take a pre workout shake and a post workout shake. This is the current pre workout shake that I am using: 2 scoops MuscleMilk (cookies and creme flavor) 1 scoop Designer Whey Glycerlean (Vanilla flavor) 16 oz. 2% Borden High Protein Milk Total Protein: ~ 62 grams Post workout shake would be the Kliener Shake for muscle gainers. It is listed earlier in the thread. Total protein for that shake is around 30 grams. That gives you 92 grams of protein with the rest needed to be made up in your diet. So eat lots of chicken breasts and steaks and meats along with complex carbs and some good fats like olive oil, nuts, peanut butter and flax oil and fish oil. These are the building blocks of testosterone.
Thanks man. I'm not an expert, just trying to give good advice. Still working on becoming a beast... That nutrition advice is pretty much all you need to know. Protein and carbs pre and post workout are ESSENTIAL. I cannot emphasize that enough. You're almost wasting your time if you don't take something before or after or both. I have to disagree about doing deadlifts and power cleans on the same day though. It's an injury waiting to happen. That deadlift workout alone is perfect. You shouldn't even do that every week because it'll be really taxing on your body if you're squatting too. Power cleans and olympic lifts are normally done first in a workout before fatigue because if your form breaks down, you can really screw yourself up. Also you usually shouldn't go over 5 reps with oly lifts. It's not an exercise for hypertrophy. Focus on power, speed of the lift, and form. I'd do LeGrouper's deadlift workout exactly as is one week, and then the next week do 5x3 power cleans at 80-85%.
i want to thank you guys again for the info. i have gained almost 10 pounds or so of muscle. almost up to 160. feeling better and better every day. so how is everyone else's progress going?
I just feel like bragging. When I first moved to New York in June, I was about 5'10 or 5'11 and weighed 212. Now, I'm up to 6'1 or 6'2 and I have slimmed down to 188 or so. (It was 188 at last check, but my weight goes back and forth between about 185 and 195, depending on what I've eaten and everything.) I've almost lost 30 pounds withou dieting or anything. I just eat slightly less, a little healthier, drink less cokes(some koolaid, though ), and keep working out. //end shameless bragging.
