May
alright so I am 6'3 and weigh about 145 to 150. I eat and eat and eat but NOTHING happens I’ve a nice weight bench in the basement some gnc cretin to take and what ever else I need. My question is……… how much do I eat and what are my reps to just get extremely bulky ? I have no fat on my body so its easy to get ripped and get everything extremely cut abs and all that its cake. my main goals are #1 get my chest bigger #2 get the shoulder/ neck muscles to bulk up and MOST OF ALL…… the hardest thing for me……. get my arms larger so I can fill a tshirt sleeve……. which im nowhere close to but want it bad. what can I do here people if you really know a lot about fitness and stuff and you DO know what I have to do then please comment I would be very thankful. thanks
Answer:
How To Gain Weight?
Gaining weight is harder than losing weight and this is FACT, ive had to go both up and down the scales when i was boxing.
I've Experianced this first hand, most important things are your workout plan and your diet.
Your diet MUST consist of complex carbs this is your brown bread,pasta,oats, etc etc.
Eat each 2-3 hours if you can, if you cant yet dont worry, you’ll be able to eventually because your stomach is like a ballon and envision the food is air, the stomach will eventually adapt to a larger size and get use to the idea of eating more, more often. Drink PLENTY of water, its the water thats going to make you GAIN muscle by feeding it, you want to concentrate on LEAN MUSCLE GAINS not FAT GAINS. You need to sleep properly for at least 6hours but dont over sleep 10+. Also workout your Basal Metabolic Rate this is how many calories you need just to live workout the value and add 500, make sure your eating the new amount every day for the week until you cant see anymore weight gains, then increase again!
Your workout needs to consist of different body parts on different days, you need to make a real timetable, ill give you an example of mine.
Your rep range should focus on 5-7 reps as you want to gain mass! This is the optimal rep range for muscle gains also you want to try and do 4-5 sets of each workout
Monday - Chest + triceps
Tuesday - Back + biceps
Wed - day off
Thurs - shoulders + triceps
Friday - Legs + Biceps
I don't do abs as i dont need to but if i needed to id probably slot them in on friday along with legs and along with monday's.
What you need to understand is you need at least 2 days off in my thought because you know whaT? your muscles ONLY GROW when your asleep!! So dont overtrain because when that happens your not going to grow and be prone to injury.
In relation to supplements take a protein shake after a workout and guess what?? Before you sleep to! Some shakes can give you a bad stomach so if you can deal with it do it!
This is all in a Nutshell for you i hope this works for you and trust me if you do these basic steps you WILL see GAINS, im living proof, i was a twig once upon a time.
Best of luck!
Feel free to ad me on “IM” if you have any questions
Answer:
GROW A BIG WEINER
Answer:
Eat eat eat and eat some more. I wont go into details about what your workout routine should be since I don't know all that much about you. I would recommend going on line and looking up a few different routines based on the number of days a week you want to lift. Personally with your body type i would advocate a 3-4 day a week, 1.5 hour routine. As far as reps go to gain muscle mass aim for, 4-5 sets of 8-10 reps. I don't mean stop at 8-10 reps I mean lift a weight you can't lift more than 8 to 10 times. At 6'3 and 150lbs you need to be constantly eating, get lots of complex carbs, good fats, and LOTS of protein. Avoid junk food, i.e. processed sugar and trans fat. Creatine is good but not a must, get your routine down first then worry about trying different supplements. Also make sure you incorporate compound movements into your routine. Squat, deadlift, bench, pull ups, clean and press are all mass builders. Doing isolaltion curls wont give you the results you're looking for.