Help with protein powder and building muscle please.

This content is protected

This content is protected

 

Ill answer later I have to get to practice.

 

I would start off doing the whole workout all the way through twice a week. It'll take you a month or so to get used to it then spend another 4 months on it increasing the weights as and when you can. After that you'll be ready for splitting it up into 4 and working with lower reps / heavier weights as boxingtactics suggested. Dont get me wrong I think his workout regime is good, but it not a good idea to start there IMO.

As another little tip for when you do get a bench, if you are working out alone dont go very heavy and dont put the collars on. If you fail a bench press by youself and get in trouble its much easier to get a bar off you if you can let the weight slide off one end.

Oh another tip... dont worry too much about hitting a wall on squats. Without a squat rack or bench that doubles as one you will soon hit the wall of being able to squat with the weight you can get up on your back/chest very easily very quickly. Just keep going at 3x12 with what you can get up there safely till you get a bench/rack that you can pick up off and than you can go heavier.

 

The reason for mine: The simplicity of it is perfect for a beginner after it's explained to them (imo). The famous Rippetoes program has you doing 3X5, so I think it's fine to have a couple 3X5 or 4X5 exercises for a beginner. The key to those 3X3-5 exercises is just to add weight each week. You'll want to start your 5 reps schemes with a weight you can do for 1X8 with absolute perfect form. For the other exercises you will add reps and when you hit 12-15, then you'll go back down to 8 with a new weight. You will start those exercises with 2 reps in the bank for 3 sets. Meaning if you can do an exercise for 1X10 with perfect form, start it at 3X8. This program is a simple way to build full body muscle and it will throw away all the useless isolation exercises (except core - since it's so important). You'll train explosively and for strength/mass at the same time. The entire routine can also be done with only dumbbells and bodyweight exercises (see the examples I listed in original post). In the end you just need find a program that you like and stick with it. Some other good ones for beginners are rippetoes beginning strength, chad waterburys abbh, and joe defrancos westside for skinny *******s (any version). Google them before making your decision on a workout routine. Any of these will work with a calorie surplus. Just make sure you don't follow a routine that's based solely on sarcoplasmic hypertrophy - since that will just turn you into a walking punching bag with beach muscles. Hope this helps.

 

if you can't afford to go to the gym....then surely you wont be able to afford the protein everytime it runs out

 

I'll give you a few tips off of my own experiences in training with whey proteins.

Your a pretty big guy so your probably going to need anywhere from 250g-300g of protein per day if your looking to get serious about putting muscle on. Its best to take the shakes about 3-4 times a day as taking it all in one big sitting won't be used properly by your body since it can only use so much protein within an hour (its usually around 28-32g of protein/hr).

The most important time to take the shake is within 10-15 mins of finishing your workout since this is when your muscles are in an anabolic state and pumped from your last workout. A little trick I started using is once I've taken the post-workout shake, I'll take two teaspoons of honey. The honey brings your sugar levels back up and forces the protein into your muscles.

As far as your workout, I pretty much use dumbbells as I'm always at the gym alone so I have no one to spot for me. You can sculpt your body pretty well with just dumbbells alone but it will take time to learn the proper forms for each exercise.

When it comes to training, you want to have proper training splits so as to not be working out a muscle that was already worked the day prior or after the previous workout.

For me I do,

Chest/Tricep
Back/Bicep
Legs/Arms(shoulders, forearms)/Neck
Sometimes I use a fourth day if I feel like I missed something but that is generally a good rotation.



Just to give you an idea of what you can do for chest, I recommend doing incline, regular, and decline chest-press. This will work all the key heads of your chest and will really give you some definition as well as a fully working muscle set that will show some true results in the future.

Good luck bud! :good

 

I think we can agree to disagree. I don't think that going below 8 reps is a good idea for a beginner and I really dont recommend using that sort of weights as a beginner training alone.

I'd like to see him get used to handling weights for a few months before trying that sort of workout. After a few months and hopefully with a training partner or at a gym I'd be happy with your workout though.

 

It should be an overall intake so it can be however you manage to get it in. Its best to take different types of protein though since they all work differently. For instance, I use the whey isolate throughout the day along with any other proteins I'll eat in my meals. Then before bed, I eat peanuts/cashews since they contain casein protein. Casein protein takes a long time to digest and its best to eat before bed since it will keep feeding your body overnight, as well as keeping your new muscle supplied.

Its mostly based off of your body weight as to how much you should take. 250-300g is good for someone whose just starting to lift and take this kind of supplements at your height.

For chest exercises, it depends on what I'm doing that day.

Overall, I'm looking to achieve 4 sets of different counts. I do 15,12,10,8
The entire time I'm doing each count/rep, I'm focusing primarily on form and making sure that the strain of the weight is on the intended muscle I am working on with that push. And yes, you will do these for each variation. I recommend always starting with the incline since its the toughest to develop in my opinion. If you want to widen your chest like a barn door, start using dumbbell fly's but focus more on form than weight with that one.

If your going up in weight, then I'll do 3 sets which would be 10,8,6 or 8,8,6.

That is a good overall plan for lifting weights on most muscles, I do however recommend doing more reps on back and legs since they are very dense muscles and take a lot of effort to work.

Your workout sessions should last anywhere from an hour to 2 hours. I Usually when I get into the gym and I'm lifting, I forget about time and sync in with my music and the pump you get.



Always glad to help bud. :thumbsup

 

You WILL get bigger using the routines posted here, but it's definitely not the most efficient way to build strength and mass for our sport. The above bodypart split workouts, excessive protein, and the "2-3 sets of 8-12 reps" of EVERY exercise workouts are complete **** for an athlete (sorry for being a dick, but it's true). You'll gain a bunch of useless muscle and very little strength compared to the rest of the people in your new weight class. The only reason to do a workout like this is solely for aesthetic purposes. There is nothing wrong with going under 8 reps. You wouldn't start your 3X5 (or whatever set/rep scheme) at your complete max. You would start at 70-80% and increase the weight each week from there. That set/rep scheme is the foundation of rippetoes beginners program to teach people how to squat. They aren't doing high reps and they turn in to freaks after a few months on his program (as long as calorie surplus is in play). This will allow you to practice your form and initiate the beginning stages of real strength training. If you don't like that, check out the routine that I posted before (which is a modified version of westside barbell) or check out joe defrancos website and look up westside for skinny *******s 1, 2, 3. Choose one of those programs and follow through on it. You can modify any of them pretty damn easily to do a home workout with dumbbells & bodyweight exercises. They even allow a little bit of vanity for those muscles you want to stick out. I also made a post in this thread regarding diet too - read up on that. If you are looking for proper diet advice on top of that, I would message RDJ or Bodi. They know their ****. Just remember you don't have to follow a strict bodybuilding workout to build muscle and look good. There are plenty of better alternatives. Take my advice and go do the workouts that have been designed by the professionals.

 

Added blackberries, the first ones are ripe. I'm freezing as much of them as I can, they're extremely healthy and normally equally expensive.

 

Yo!

If you go to this site there's a free book on suppliments if you register

http://www.boxingfootwork.com

Hope it helps

Thanks

Neill

 

What an argument this thread became, and much of what's written above is actually pretty good info, though if you try and do it all you'll get giddy!

There's no difinitive answer for you from the distance of a remote keyboard, but in general...

If you comsume more than you actually burn up with exercise - you'll put on weight.

If you eat well, including the correct amount of protein - you'll be more likely put on muscle.

IMPORTANT: If you are a thin build you may find it harder to put on muscle than some other body types - it can be in the genes, and if this is the case you need to:

* compound exercises.
* lift heavy for small reps (8 -12).
* rest well.
* do some 'power' eating.

VITALLY IMPORTANT:
It's important for skinny body types to never, ever go hungry! If you have times where you are likely to go hungry drink power shakes or eat almost anything before resorting to eating nothing all all.