[Jason]

Originally Posted by Maniacal

Dont get too obsessed with supplements, most of the ones I have tried are a waste of time and money.

You must remember its all synthetic stuff and you cant replace real food. Eat food not supplements.

Dude if you don't have a fucking clue what your talking about kindly shut the fuck up then. All of the supps I suggested are naturally occuring in the body. Try reading every once in awhile and don't be so ignorant. There are alos ways to put on size with out eating like shit.

Again I kindly ask you take your ignorant advice and stuff it


* Jason realises this was vntage jason ranting

[Thixotrope]

Ok it's really simple to gain weight as long as you know the formula.

Nutrition is 50% of the equation
Training is 25%
SLEEP is 25%

Nutrition:

It sounds like your a bit of a hardgainer but that's ok. Here's what you do.

Start by eating at least 3 grams of carbs per lb of body weight per day spread over at least 5 meals. For a 150 lb bodybuilder this would equal 450 grams of carbs per day or about 90 grams of carbs divided into five meals. Now you don't have to be as picky with your carbs as someone who is trying to lean out but try to stick with complex carbs such as Yams, oatmeal, Brown rice etc.

Aim for no less than 1 gram of protein per lb of body weight per day spread over 5 meals. For a 150lb guy this equals 150 grams of protein. Excellent sources of protein include: Chicken, Tuna, Eggs, Steak, Fish.

To round out your mass gaining diet you'll want to consume plenty of unsaturated fats to promote an anabolic state inside your body. Good sources of these good fats are: Flax seed oil, Peanut butter, Avocados, Nuts. Make sure you consume healthy fats with every meal as they slow digestion which helps provide your body with a constant stream of nutrients and muscle building compounds.

Training:

The following workout took me from a scrawny 150lb to 204lb without juice in a little over 2 years.

Monday (chest)
Incline Barbell Press-warm up then 3 sets with a weight you can handle for 6-8 reps.
Flat Bench Press-Do 3 sets with a weight you can handle for 6-10 reps.
Flat Dumbbell flyes-Do 3 sets with a weight you can handle for at least 10 times if you get more than 12, go up in weight
Cable Crossovers-Go for 2 sets of 15 reps each to finish it off.

Tuesday (Back)
Deadlifts-These are the ultimate mass builders. It will make your whole body stronger like you wouldn't believe. USE CORRECT FORM as it is easy to hurt yourself. Go heavy and do 3 sets of 8 reps. Try pyramiding your sets
T-bar Rows-Do 3 sets for 8-10 reps
Seated pulley row-3 sets of 10-12 reps
Close grip pulldowns-3 sets of 8
If you have underdeveloped traps you can do some shrugs.

Wednesday (Legs)
Squat-4 pyramided sets of 6-10 reps
Leg Press-3 sets of 10 reps
Leg extension-3 sets of 10 reps
Leg curls 4 sets of 12 reps
If you still feel like going try lunges until you pass out.

Thursday (shoulders)

Lateral raises-1st set use a weight you can handle for 25 reps
2nd set use a weight you can handle for 15 reps
3rd set use a weight you can handle for 10 reps
4th set use a weight you can handle for 6-8 reps
This serves as a warm up/pre-exhaust/mass building delt exercise
Military Barbell press-4 pyramided sets of 10-15 reps
Reverse Pec dec-4 sets of 12
Unless you have severely misproportioned front delts, they get enough work on chest day so don't worry about front raises.

Friday (arms)

This is the killer. Bi's and tri are supersetted on every exercise. Your workout will look something like this.

Preacher Curls-10 reps
Close grip bench press-10 reps
Preacher curls-8 reps
Close Grip Bench Press-8 reps
Preacher Curls-4-6 reps
Close Grip Bench Press- 6-8 reps

Alternate curls-6 reps
Overhead tricep extension-10 reps
Alternate curls-6 reps
Overhead Tricep extension-10 reps
Alternate curls-6 reps
Overhead Tricep extension-10 reps

Hammer Curls-6-8 reps
Tricep cable pushdown-15 reps
Hammer curls 6-8 reps
Tricep cable pushdown-15 reps
Hammer Curls-6-8 reps
Tricep Cable Pushdown-12-15 reps

Cardio is vital for flushing lactic acid from the muscle and increasing nutrient and bloodflow to your muscles but keep it to a minimum.

Do low intensity cardio, 20-30 minutes 3 times a week. Put the incline on the treadmill around 6 and keep your speed around 3 mph.

Do abs and calves 2-3 times a week depending on your body's threshold.

Above all else you must get AT LEAST 8 hours of sleep every night. Even take naps during the day. In order to gain weight you must consume more calories than you burn off. Right before you go to bed drink yourself a protein shake made of 20grams of whey protein and 20 grams of Casein protein. Take a multi vitamin, and also try supplementing with Creatine and Glutamine and NO2.

If you follow this to a T, I GUARANTEE you will add mass.

Good luck!

[Maniacal]

Eat LOADS of wheetabix before bed

Originally Posted by Jason

Dude if you don't have a fucking clue what your talking about kindly shut the fuck up then. All of the supps I suggested are naturally occuring in the body. Try reading every once in awhile and don't be so ignorant. There are alos ways to put on size with out eating like shit.

Again I kindly ask you take your ignorant advice and stuff it


* Jason realises this was vntage jason ranting

I think its pretty much fact that a lot of supplements are a huge waste of money.
Of course, getting good creatine/glutamine etc can be very worth while. But a lot of cheap supplements dont work at all.

I would rather spend £100 on lots of good food than a tub of whey protein/some creatine caps and some MR.
IF you have a lot of money, buy supplements too. But its quite possible to get big without all that stuff. Just take a look at all the old school strong men.

And for your information, I do know what I'm talking about. I train with Graeme Black ex Mr Universe and I'm competing in the drug free over 80kg BFF comp in June.
So fuck off calling me ignorant. I have tried and tested many supplements and dieting methods.

[kristallin]

Quick question concerning the nutritional aspect - I'm pescetarian (vegetarian who eats fish), so I eat fish, but also soy-based meat replacement foods, occasionally some Quorn meals and things like that - how would a diet like mine fit in with a workout regimen like you guys mention above without having to resort to eating meat?

[Thixotrope]

Originally Posted by Maniacal

I think its pretty much fact that a lot of supplements are a huge waste of money.

I agree 100% Can you say placebo effect?

Creatine, Glutamine, BCAA's and Arginine compounds are the only things I've ever experienced results from. Everything else is HOGWASH!

Originally Posted by kristallin

Quick question concerning the nutritional aspect - I'm pescetarian (vegetarian who eats fish), so I eat fish, but also soy-based meat replacement foods, occasionally some Quorn meals and things like that - how would a diet like mine fit in with a workout regimen like you guys mention above without having to resort to eating meat?

Well, you'd be eating lots of fish and soy based proteins as your main protein source. Just make sure your macronutrient ratio is close to that of us carnivores and you'll be fine. You'll be probably be a lot leaner than the rest of us though (not a bad thing).

Just remember get 1 gram of protein per lb of bodyweight per day and 3 grams of carbs per lb of bodyweight along with at least 50-80 grams a day of healthy unsaturated fats/omega-3 fatty acids (which salmon has a lot of).

There's actually a compiled list of famous vegetarian bodybuilders somewhere...just google it. If they can do it so can you.

[Uber Mega]

Originally Posted by B Lopez

To make it simple:

More weight, more reps, more protein, more carbs.

Not more reps at all, that's the opposite of what you want if you want to build mass and explosive power...less reps with higher weight is what you want. If you can do more than 10 reps in a set, maintaining good form, then you're not lifting heavy enough.

[sakeido]

Originally Posted by Thixotrope

I agree 100% Can you say placebo effect?

Creatine, Glutamine, BCAA's and Arginine compounds are the only things I've ever experienced results from. Everything else is HOGWASH!

Most of them are junk but NOXplode absolutely rocks my socks. When I first started taking it, I could actually feel a difference in power on the days I did take it and didn't, and I was a big time skeptic. Now that I've done three cycles of it, it isn't quite as effective anymore.. but in that time my bench went from 115 to 190 in five months after being stuck at 115 for about a year.

[Thixotrope]

Originally Posted by sakeido

Most of them are junk but NOXplode absolutely rocks my socks. When I first started taking it, I could actually feel a difference in power on the days I did take it and didn't, and I was a big time skeptic. Now that I've done three cycles of it, it isn't quite as effective anymore.. but in that time my bench went from 115 to 190 in five months after being stuck at 115 for about a year.

Yeah the effects do diminish after each cycle which kind of sucks. I love that "superman" feeling though.

[Jason]

Originally Posted by Maniacal

Eat LOADS of wheetabix before bed



I think its pretty much fact that a lot of supplements are a huge waste of money. Of course, getting good creatine/glutamine etc can be very worth while. But a lot of cheap supplements dont work at all.

I would rather spend £100 on lots of good food than a tub of whey protein/some creatine caps and some MR.
IF you have a lot of money, buy supplements too. But its quite possible to get big without all that stuff. Just take a look at all the old school strong men.

And for your information, I do know what I'm talking about. I train with Graeme Black ex Mr Universe and I'm competing in the drug free over 80kg BFF comp in June.
So fuck off calling me ignorant. I have tried and tested many supplements and dieting methods.

"I think" is opinion not fact so your contradicting yourself. Yes you can get big with out supps BUT training and nutrition has changed alot since then as well

To say that supps are synthetic is asinine. It fact and common knowledge that whey protein,glutamine,creatine,bcaas and arginine are very usefull supps that do work.

[Maniacal]

They are made in a lab, which makes them synthetic.
Steroids work, does that mean its a good idea to take them? Does it mean they wont totally fuck up your health in the long run?

Supplements do not have to meet the same safety standards as over the counter drugs.
I know bodybuilders who have developed serious bowel problems as a result of taking various supplements for years on end. And unless you are obsessed with the idea of getting massive, the sacrifice isn't worth it.

Sure, get some protein shakes if you don't have time to cook. But don't just have protein shakes instead of real food.

"I think" was there simply because I don't have a huge folder full of test data right in front of me.

Lets face it. Big supplement companies fill a tub with some whey/creatine/glutamine etc, claim it will make you 50% stronger in 6 weeks, put lightning and fire on the front, give it a snazzy name and sell it for £40. It rarely lives up to its expectations.

It is my opinion that the £40 would be better spent on eating like a lunatic.

The end.