For all you guys wanting to gain muscle, size, etc.

[Spectre]

Re: For all you guys wanting to gain muscle, size, etc.

Unless you have a cholesterol problem, there is no reason to be so afraid of egg yolks. If you have bad cholesterol, its one thing but for young folks, there's no reason to limit egg intake. Most of the nutrition is in the yolk anyway.

[TimmeH]

Re: For all you guys wanting to gain muscle, size, etc.

[QUOTE=TMagic;2039362303

I like to go in there and work full body. 1 set per exercise. 10 exercises. It only takes about 20 minutes.

This allows me to go almost everyday, because the body can recover from that quickly. But if I were to double or triple up on sets, then I would probably need a couple days off to allow my body adequate recovery.[/QUOTE]

How does that routine work for you(or anyone else has any opinions on that routine, please give them)?

One of the problems I seem to have is taking an hour out of my day to work out, especially if I'm tired from a lack of sleep or from working all day. But, if I could just focus on weights for 20 minutes everyday, I think I could motivate myself to do that if it brings results.

[KG]

Re: For all you guys wanting to gain muscle, size, etc.

So I just signed up for a 5K at work for some charity function. I know that I can run this no problem but I'd like it be a springboard for eventually working my way up to a marathon. I'm not a long distance runner at all but I'd like to be able to say I ran a marathon before I kick it. Now I will still need to hit the track for the 5k so that I don't get emberassed by any little kids or soccer moms. What's your best advice for me?

My weekly normal routine is like this:

Mon: Lift legs after work with 30-45 in cardio
Tues: Play ball and lift shoulders after
Wed: Lift back and then play ball
Thurs: Play ball
Friday: Usually biceps with light cardio 30mins
Sat: Rest Day
Sun: Lift Chest then cardio for 45 mins

Sometimes I switch up my rest days from Sat to Sun and vice versa depeding on whether or not I have plans.

I have never ran in any of these kind of things before so I wouldnt even know how to lift for them. I'm currently 5'11 - 185 and consider myself in decent shape. I don't lift as hard as I can everytime I'm in the gym but I don't BS either. I'm somewhere in between.

Should I scale back my lifting, focus on core or any other parts? I plan on running in the mornings, a combination of treadmill, outdoor paths, and the track.

Good idea, bad idea, suggestions?

[WTF]

Re: For all you guys wanting to gain muscle, size, etc.

Just an update... I'm weighing in at 218 right now. That is all. Keep the suggestions and routines' coming OS muscle experts. Curious to see how everyone else is fairing with their workout/diet plans.

By the summer, I'd like to be up to 225 lbs. I'm 6'4", so I think that's a pretty good weight for me. Although the BMI says I'm overweight as it is, haha.

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

WTF one thing I like to say (and I say this to anyone that mentions it); why exactly do you want to have a specific weight? I was always taught that unless you are a MMA Fighter, Boxer, or Wrestler, you shouldn't really focus on WEIGHT.

What you should focus on is

1. Sizes
2. Body Fat%

It is just arbitrary to say, "I want to weigh ____lb."

See where I am going with this?

[WTF]

Re: For all you guys wanting to gain muscle, size, etc.

Well, I fight on the side as well... locally with the MMA type org here, so that's the reason with weight. I have it set in my mind that another 7-8 lbs of weight w/ lower body, thighs, calves, should fill me in nicely. Now, do I know that its gonna be 7-8 lbs and I'll be content? No... but I'm thinking that once I get to that weight, with the target areas that I'm focused on, that i'll be content.

When we have our exhibitions, we normally don't have strict weight classes per se... but we stay within 10 lbs of the opponent we're facing. Then again, the majority of the guys in my weight class are corn fed guys with no cut physique, just "mountain strong".

[AuburnAlumni]

Re: For all you guys wanting to gain muscle, size, etc.

I've leaned out to around 221 now. I'd estimate my bodyfat at around 7% right now.

My strength is holding pretty steady. I still lift heavy 3 days a week, focusing on compound exercises and less isolation. I'm doing cardio 6 times per week, usually 20-30 min first thing in the morning on a treadmill at max incline and 3.6 speed....a brisk walk uphill which really blows up my legs and calves as well.

My major exercises I'm doing right now strength wise are....

Bench Press-365 x 5-6 reps
Pullups- Me + 80 pound dumbbell attached to my feet x 6 reps
Bent over Rows-405 x 8 reps
Dumbbell Shoulder Press- 90lb dumbbells x 6 reps
Weighted Dips-100lb dumbbell attached at feet x 12 reps
Deadlifts-405 x 8 reps
Squats- 405 x 8 reps
Leg Press- 700 x 8 reps

Those are my core workouts...I add various others sporadically.

I'd like to get down to around 5% for Summer which should be very feasible with my current routine and diet plan.

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

Well, I fight on the side as well... locally with the MMA type org here, so that's the reason with weight. I have it set in my mind that another 7-8 lbs of weight w/ lower body, thighs, calves, should fill me in nicely. Now, do I know that its gonna be 7-8 lbs and I'll be content? No... but I'm thinking that once I get to that weight, with the target areas that I'm focused on, that i'll be content.

When we have our exhibitions, we normally don't have strict weight classes per se... but we stay within 10 lbs of the opponent we're facing. Then again, the majority of the guys in my weight class are corn fed guys with no cut physique, just "mountain strong".

Damn I want to give you an informal interview about the MMA training; do you mind if I open a new thread about it??

[callmetaternuts]

Re: For all you guys wanting to gain muscle, size, etc.

I am failing miserably at getting to the gym consistently and knowing what the heck I'm doing. I started off going 3-4 days a week, but am down to 2 days early in the week and thats it. I cant stay motivated, feel like im wasting my time, and feel like I'm done in 25-30 minutes every time. Any suggestions?

[ASB37]

Re: For all you guys wanting to gain muscle, size, etc.

I am failing miserably at getting to the gym consistently and knowing what the heck I'm doing. I started off going 3-4 days a week, but am down to 2 days early in the week and thats it. I cant stay motivated, feel like im wasting my time, and feel like I'm done in 25-30 minutes every time. Any suggestions?

That's really the biggest problem most people have, they don't see immediate results and they become less and less motivated to go to the gym. The only advice I can give to you is just make it a part of your routine so you don't even think when going, it's just like waking up and brushing your teeth or what have you.

I started really taking notice of what I was eating and such about a year ago, after I gained like 40 pounds in 2 years of college. I was 6'3-6'4 265 lbs. I cut out soda, and any other type of liquid except for water, and slowly started to cut my portions down. With that alone, by the end of the summer I was able to trim 30 lbs. I came to school and got into a good gym routine with my roommate, continued eating healthy, and have dropped another 25 lbs. I'm down to 210 after being up to 265 when I started to get serious about my weight. 55lbs in total, and luckily I have been able to keep it off while the rate at which I lost weighed obviously slowed down.

Getting into a good routine is the best advice I can give you, the only way to stick with something is to make it part of your life style. All my friends joke that one day they're waiting for me to come back from school and be heavy again, and I know that won't happen because my lifestyle has changed.

[callmetaternuts]

Re: For all you guys wanting to gain muscle, size, etc.

That's really the biggest problem most people have, they don't see immediate results and they become less and less motivated to go to the gym. The only advice I can give to you is just make it a part of your routine so you don't even think when going, it's just like waking up and brushing your teeth or what have you.

I started really taking notice of what I was eating and such about a year ago, after I gained like 40 pounds in 2 years of college. I was 6'3-6'4 265 lbs. I cut out soda, and any other type of liquid except for water, and slowly started to cut my portions down. With that alone, by the end of the summer I was able to trim 30 lbs. I came to school and got into a good gym routine with my roommate, continued eating healthy, and have dropped another 25 lbs. I'm down to 210 after being up to 265 when I started to get serious about my weight. 55lbs in total, and luckily I have been able to keep it off while the rate at which I lost weighed obviously slowed down.

Getting into a good routine is the best advice I can give you, the only way to stick with something is to make it part of your life style. All my friends joke that one day they're waiting for me to come back from school and be heavy again, and I know that won't happen because my lifestyle has changed.

Good advice. The problem i have (and im sure im not the only one) is that i go straight from work. So im already mentally beat. I dont know anyone at the gym or who has a membership so there is no accountability. My house is 10 minutes away and I want to get home and hang out with my wife, eat dinner, catch a game etc.

I think i would be more apt to go if i had someone else going, that way you got someone to shoot the breeze with, to spot you, and so on. Right now I just feel like I'm going there, rushing through the workouts (not intentionally) and then heading home.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

Unless you have a cholesterol problem, there is no reason to be so afraid of egg yolks. If you have bad cholesterol, its one thing but for young folks, there's no reason to limit egg intake. Most of the nutrition is in the yolk anyway.

Dietary cholesterol has virtually no affect on your bad/good cholesterol anyway.

[ASB37]

Re: For all you guys wanting to gain muscle, size, etc.

I think i would be more apt to go if i had someone else going, that way you got someone to shoot the breeze with, to spot you, and so on. Right now I just feel like I'm going there, rushing through the workouts (not intentionally) and then heading home.

Yeah that's another thing I forgot, anytime you have someone to go with it gives you more incentive to go. Is there anyone at work or that your friends with that goes? When your going with someone you don't want to skip and let them down.

[WTF]

Re: For all you guys wanting to gain muscle, size, etc.

Sorry DC, got called out to a theft. No, I don't mind anything of that nature. Don't know what you have in mind, but I'll speak what I know brotha.

[TMagic]

Re: For all you guys wanting to gain muscle, size, etc.

How does that routine work for you(or anyone else has any opinions on that routine, please give them)?

One of the problems I seem to have is taking an hour out of my day to work out, especially if I'm tired from a lack of sleep or from working all day. But, if I could just focus on weights for 20 minutes everyday, I think I could motivate myself to do that if it brings results.

Works fine for me.

Like I said though, I take everything to failure and I also try to progress each time. Either by doing one more rep than the last time, or increasing the weight. But again, I always take it to failure with each set. Takes me only 20-30 minutes. I don't like being in the gym that long.

Plus, research shows that one can see 80% of the gains that one would have using multiple sets. Most people would be happy with that.

So not having enough time is an excuse. You will still see substantial gains with 1 set per body part.