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KillerPicklez said:
steriods are a little above my goals. I am currently about 135lbs an just under 6'0, so my goal is to get up to around 150-170 and hope I can do that with increase calorie/ protein intake and just hitting the iron

thank you for all your imput, you know what you are talking about

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you could hit your goal in 2-3 months easily if you take it seriously. i gained 20 pounds in less than 3 months myself. i went from 140 to over 160, and it's all lean muscle. i'm 6 feet tall btw. right now i'm more worried about size and strength than weight, because 160lbs was my goal. now i'm just trying to make strength/size gains.

i've worked in a gym for years and i have nutritionist friends who have always told me what to eat so i guess i had a head start.

this is my workout schedule:
1- chest/tris
2- legs
3- back/bis
4- day off
5- shoulders
6- day off
7- start with day 1

sometimes it changes... every now and then i'll do:
1-chest/back
2-legs
3-shoulders/arms
4-day off
5-start over

tips: force yourself to eat, it will get to the point where it is normal and you just eat when you are hungry, but it will be more than you used to eat. but eat healthy. lots of chicken and veggies... stay away from processed crap. make sure to have balanced meals. eat all the time. try to eat a lot of protein.

if you want size, don't do cardio at first. everyone does it different, but most people bulk up and then cut. that is what i'm attempting...(except every weekend i do go on a 3+ hour bike ride...) i'm 'bulking' and i will cut down later. my body fat is around 10% at the moment when at one time it was as low as 7% (and over a year ago it was as high as 20% ahhh). don't spend too much on abs... you work them doing exercises like squats anyways. you can do them, but i would wait until you were cutting. you can't see a 6 pack until you are like 5% or under body fat anyways.

you said you didn't want to work on your legs... this is a BIG mistake. your leg muscles are some of the biggest in your body. if you work out your legs it will help you gain muscle elsewhere as well because it will raise your testosterone. don't worry about getting huge legs because its very hard to anyways. if you're worried just do higher reps/lighter weight for legs. but make sure you do work them out. definitely do squats, but make sure you have proper form. use a smith machine if you are worried. or have someone watch you to make sure you are doing it properly. start with light weight until you get the motions down.

another tip: get a workout buddy. they are good because they will help push you and can spot you. if not ask someone at the gym to spot you. spotters are key. they will help you get in that last rep.

ignore all the hype about pre and post workout supplements (a lot are actually bad for you). starting out all you need if anything is some whey protein. drink withing 30 minutes of working out and then eat a meal shortly after this. after awhile get on some creatine but do this in cycles as long term use has never been studied... a month or two on, a month off... right now i don't take anything, but i had been taking protein+glutamine post workout until recently. i'm weening myself off of it and just eating right.

you don't need as much protein as some people will tell you anyways... it's ridiculous how much some people think you need.

also, you are young, so you definitely don't need steroids (unless you want to do body building competitions). from working in a gym for years, i can tell you they are quite popular though. i won't take them myself.


last but most important: use proper form for everything! i see so many people on a daily basis not knowing what the fuck they are doing. i have tons of friends who did workouts wrong and have fucked up their shoulders... etc...

oh one more tip: get an ipod. listening to my ipod while working out i get almost into a workout trance. i forgot my ipod one day and i was miserable. if you can last 1 week working out every day with maybe a day or two off, it will get harder and harder to quit. days i don't work out i feel like shit/depressed. i enjoy working out and the endorphins it gives me. it's almost like a high in the gym.

oh yeah and don't smoke pot before you go workout, that doesn't work for me at least. i am considerably weaker.

remember though, a lot of working out is your muscles learning the motions. at first it will be hard, but when you train your muscles to do these motions it will get easier and easier.

make time out of your day. i always seem to get a better workout in the morning or early afternoon rather than at night as well.

read on ways to get your body anabolic, a lot of it is eating a lot of meals (every 2-3 hours) with protein which i said earlier. protein bars are expensive and a waste of money in my opinion. they taste like shit anyways. just get some whey protein if you want a supplement.

i know a lot more than i can think of right now i'm just barred out. hope it helps. just stick to it and start going everyday and until it becomes an addiction. don't allow yourself to smoke pot unless you worked out that day.

oh and make sure you are drinking plenty of water.

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Voodoo said:
having giant muscles does nothing for performance in any sport besides weight lifting.

having bulky muscles does nothing except inflate your ego, which makes them the true pussy muscles.

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i don't play sports, and pussy muscles??? please. i think you're just jealous because you can't lift as much weight as some people can.

and you are forgetting MANY sports. running and swimming sports aren't the only ones. check out football players. it depends on a personals goals and what they want. so stop spreading your biased bullshit.

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KillerPicklez said:


im about to go back to the little store now. I ate all 4 protein bars today. I hit the gym a little.

I did probably 6 sets of bench (2 sets with no weight, just max reps)
Lat pull downs
Curls
Incline Butterflies
Situps

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you forgot your triceps and shoulders i'll detail my workout soon.

chest/triceps day i do: flat bench, incline, decline, flys, dips, close grip bench, and trice pull downs. usually a few more just to kill my chest/triceps.

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usg543 said:

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Voodoo said:
having giant muscles does nothing for performance in any sport besides weight lifting.

having bulky muscles does nothing except inflate your ego, which makes them the true pussy muscles.

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i don't play sports, and pussy muscles??? please. i think you're just jealous because you can't lift as much weight as some people can.

and you are forgetting MANY sports. running and swimming sports aren't the only ones. check out football players. it depends on a personals goals and what they want. so stop spreading your biased bullshit.

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DungenessDank said:

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KillerPicklez said:

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DungenessDank said:
I used to strength train for 3-4 years until I realized I was just fucking up my joints for temporary gains.

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sounds like you had no idea what you were doing and overworking your muscles.

theres a proper way to work out and harmful ways to workout

Voodoo hit it on the head, form is one of the most important. but you also have to allow your muscles time to heal back after ripping them up

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Yeah if you want little pussy muscles with no results, My muscles somewhat adapted to the training after a few months, not much soreness whatsoever the day after. If you want to be ripped its simply a trade off, body building was never known for its health benefits.

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KillerPicklez said:
How effective do you think push-ups are? Like saying doing reps of 25 several times throughout the day. Beneficial at all?

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