Serious Muscle Gains???

[SloppyJo]

Hey, I've been working out for about a year now and i havent been very strict with my workout or diet but i have noticed gains in my chest, shoulders, back and arms. I was just wondering if anyone can give me some advice on what i should do to put on some serious muscle mass. Workouts, diets, and supplement suggestions are all appreciated.
5'9
172 lbs
Thanks

[JACKAL]

spend a couple hours browsing these boards. there is plenty of info to help you

[audiowaves252]

why dont you train legs??

[SloppyJo]

i do train legs...
monday: chest/tri's
tuesday: back
wed: shoulders/calves
thursday: legs
friday: bics/tris

and another question... do u suggest doing cardio on workout days or on non workout days?

[JUICE]

Originally posted by SloppyJo
i do train legs...
monday: chest/tri's
tuesday: back
wed: shoulders/calves
thursday: legs
friday: bics/tris

and another question... do u suggest doing cardio on workout days or on non workout days?

Cardio all depends on what time of the day u work out bro. Like me I work out in the mornings and at times around 2pm. Well for now since school is out. When I go to school, I usually work out around 6:30pm since I come out of work at 5:30. I was doing it first thing in the morning for a while but had to stop since I got another summer job and did it at nights. I prefer after workouts for at least 20-30 minutes. I try to do them at least min 3 days a week.



For workout bro, try to have 3-4 different exercises per muscle group. For large muscle groups I do no more than 12-14 sets, thats all. (Ex. chest: flat bench 4 sets of 6-10 reps, incline 4 sets of 6-10 reps, and flies 3 sets of 6-12 reps). It works great for me. For smaller goups I do at least 3-4 different exercises for 3 sets of each. (Ex. biceps: db curls 3 sets of 5-10 reps, reverse curls 3 sets of 6-12 reps, and ez/straight bar curls 3 sets of 6- 10 reps).

For diet, if ur trying to gain size and add muscle, eat high protein foods bro. Chickens, meats, fish, tuna, yogurts, milk, cheese (cottage), egg whites, protein cereals (Total Protein....brand). Eat nuts they help too in good fats, u dont want the bad ones im you. Drink plenty of water too bro. Try eating 6 meals per day, dont have to be huge ones but as long as they are high in protein.

For supplements, what i love taking is whey protein. I cannot go without having some shakes throught the day, in the mornings and before going to bed.:D

[SloppyJo]

appreciate all the info bro. thanks for the help

[Doctor T]

The best advice I was given there is no such thing as overtraining only undereating.

You'll be surprised the amt of training volume your body can handle...The limiting factor I've discovered is pretty much only diet.

[redneck99]

Originally posted by Doctor T
The best advice I was given there is no such thing as overtraining only undereating.

You'll be surprised the amt of training volume your body can handle...The limiting factor I've discovered is pretty much only diet.

Overtraining is such a thing! You will hinder your gains if you overtrain and don't give your muscles time to heal ;)

[Stonecold54]

Originally posted by Doctor T
The best advice I was given there is no such thing as overtraining only undereating.

You'll be surprised the amt of training volume your body can handle...The limiting factor I've discovered is pretty much only diet.

very very WRONG, overtraining has nothing to do with nutrition (well a small amount). Overtraining is a result of an endocrine system overload. Your body digs a catabolic "hole" for itself that hinders progress much less maintaining.

[Doctor T]

I have ways of dealing with catabolism...

:angel:

[Stonecold54]

Originally posted by Doctor T
I have ways of dealing with catabolism...

:angel:

steroids only tip the anabolism scale for a small amount of time. the "hole" will still be there regarless of how test you shoot. much better gains can be had from limiting training to only a few times a week (2 times) and using intensity instead of volume.

[beefcake]

Originally posted by stonecold54
steroids only tip the anabolism scale for a small amount of time. the "hole" will still be there regarless of how test you shoot. much better gains can be had from limiting training to only a few times a week (2 times) and using intensity instead of volume.

Dude, you gotta send me your workout schedule. It's got me curious. Or is it pretty much the same as a normal HIT workout?

[Stonecold54]

Originally posted by beefcake
Dude, you gotta send me your workout schedule. It's got me curious. Or is it pretty much the same as a normal HIT workout?

it is not traditional HIT, it is more Prescribed Exercise which means the individual is the most important part of the equation. everything is built around that. It is alike to HIT in that Intensity is high, volume is low, and infrequent, but it has more indepth in learning how to adjust your training more prescribed. I will post up some. actually look on this link as well.

http://www.chemicalfitness.com/forum...read.php?t=950

[Bouncer]

Originally posted by JUICE
Cardio all depends on what time of the day u work out bro. Like me I work out in the mornings and at times around 2pm. Well for now since school is out. When I go to school, I usually work out around 6:30pm since I come out of work at 5:30. I was doing it first thing in the morning for a while but had to stop since I got another summer job and did it at nights. I prefer after workouts for at least 20-30 minutes. I try to do them at least min 3 days a week.



For workout bro, try to have 3-4 different exercises per muscle group. For large muscle groups I do no more than 12-14 sets, thats all. (Ex. chest: flat bench 4 sets of 6-10 reps, incline 4 sets of 6-10 reps, and flies 3 sets of 6-12 reps). It works great for me. For smaller goups I do at least 3-4 different exercises for 3 sets of each. (Ex. biceps: db curls 3 sets of 5-10 reps, reverse curls 3 sets of 6-12 reps, and ez/straight bar curls 3 sets of 6- 10 reps).

For diet, if ur trying to gain size and add muscle, eat high protein foods bro. Chickens, meats, fish, tuna, yogurts, milk, cheese (cottage), egg whites, protein cereals (Total Protein....brand). Eat nuts they help too in good fats, u dont want the bad ones im you. Drink plenty of water too bro. Try eating 6 meals per day, dont have to be huge ones but as long as they are high in protein.

For supplements, what i love taking is whey protein. I cannot go without having some shakes throught the day, in the mornings and before going to bed.:D

Good post juice.