Taking muscle building products!

[Healy]

Right me lads...

Starting doing weight training in the last month, joined a gym.
Interested in building up arms, pecks, abs etc

Im familar with some products that provide protein to coinside with weight training. Personally i dont like anything that will fuck you up or have huge side effects, like some creatine products!

I got Casilan 90, which seems low grade type shit. Nothing that the top bodybuilders would take... Iv done some searching online as to side effects and all that and it seems ok! Its also cheap enough and as i dont want to be hugely built nor am i going to seek huge weight gain it seems decen

Says on packet 'Contains full range of amino acids'
What would that indicate? Anyone ever take Casilan 90?

[scurlaruntings]

Just get in there gym you queer and workout. There is only a need to supplement your diet if you doing get the neccesary nutrients in your normal daily diet. Creatine is for the weak.

[Rakim]

Fuck supplements and drugs, do it my way. Sweat your bollocks off for 18 months and get fuck all results.

[BlackWater]

As long as you're getting enough calories and have a good regimen that doesn't consist of curls, bench, and crunches, you'll be fine.

[Bodysnatcher]

The supplements are just the tip of the iceberg, really.

The main thing is compound moves, 2g of protein per pound of weight and 500 clean and nutritious calories above weight maintenance daily.

Also, `building up abs` with ab-specific moves is considered by many to be a waste of time. The work your abs get during deadlifts and squats is often enough - but of course, your abs are pretty much invisible until your bodyfat is extremely low.

[BlackWater]

Also, SQUAT!

[scurlaruntings]

All BB sups are BS, and more than that a beginner has no need for anything other than eating well and training hard.

What concerns me even more is you did not mention legs or back. As a boxer or any other athlete for that matter legs are #1. Back is #2.Bodybuilding supplements are not bullshit. They just have to be put into perspective. Most would rather take supplements rather than graft the hard way to get the best results and then augment that with supplements if they see fit.

[Relentless]

take danabol.

[elTerrible]

Compound moves like they said.

Dont worry about your arms and abs, those are little muscles. Sure you will still do those exercises but those arent going to put on mass. You want to do the compounds first before and the smaller concentrated stuff after.

Dont worry about the other supplements but protien will be good for you especially since it looks like you have a naturally skinny body type and it will be hard for you to put on weight so eat a lot and work hard and you will see results.

[Jennifer Love Hewitt]

I would save my money. If you train hard and eat right you'll get the results you want. The only thing I might recommend is some whey protein powder.

[viru§™]

You have to understand it's going to take time. Most people go out buying supplements because they don't see the results they were expecting after 2 weeks.

[Healy]

Jesus take it easy a few of ye...try understand that i dont want to be Arnie here now that im just looking for a few extra lbs that il turn into muscle by training

Scur i have being working my bolox off, gym 4-5 days a week for a month and eating decent also. Already i have some definition!

To enlighten a few people, im only 5' 9 and about 9 stone 4 lbs, i cant put on weight for love nor money through just eating so though this was worth a try

Sure i can only benchpress about 30 kg!!! I am a beginner for sure!

Also, i dont want quick results, just over a few months to put on a stone say and bulk up a bit. Id say some think i want to be a huge cunt through use of supplements, which isnt the case as all, i was thinking of taking them to aid my training!:good

elTerrible gets my drift i reckon:good

Explain the term 'compound moves' please!

[viru§™]

To enlighten a few people, im only 5' 9 and about 9 stone 4 lbs, i cant put on weight for love nor money through just eating so though this was worth a try
If you don't gain weight you're not eating enough, it's that simple.

Also, i dont want quick results, just over a few months to put on a stone say and bulk up a bit. Id say some think i want to be a huge cunt through use of supplements, which isnt the case as all, i was thinking of taking them to aid my training!:good
A stone of muscle will take a lot longer than a few months.

[Healy]

If you don't gain weight you're not eating enough, it's that simple.


A stone of muscle will take a lot longer than a few months.
I have a decent appetite mate, eat a breakfast, some at 11am, a lunch, then again a sandwich at 3pm, a dinner at 6pm and after i workout im hungry so maybe pasta or pizza then

I take after my Dads side, he for instance was 9st even aged 25 on his wedding day. But he didnt work out i dont think

I believe 10stone is achiveable with the right diet and plenty of training by x-mas, thats 4 months away and 10 lbs! No?

Of course your probably not sure of the answer but sure il try anyways!:D

[Rakim]

Explain the term 'compound moves' please!



Compound moves are where every beginner should start. They work a few muscles in one exercise, unlike isolation stuff like curls, situps, and leg extensions. A few primary ones to look up are deadlifts, full squats, bench press, pullups/pulldowns (you may have to start off with pulldowns, like I did), rows (there are lots of different types, I prefer the seated cable rows), overhead press, dips.

How you do them is up to you. If you're looking for strength, you should focus on something like 5 sets of 5 reps for each exercise, using a weight you find reasonably heavy (you should have to put in 90% effort to get the last rep out each time). If you want size, go for 3 sets of 8-12 reps, again making sure the last 2-3 reps are a real push. I do 3 sets of 9.

It'll take a little while just to get the technique down. I basically doubled my squat and deadlift in the first month after starting just because I learnt how to perform them properly. This website is handy for techniques and explanations as to which muscles are being used during the different exercises....

[Only registered and activated users can see links]


If in doubt, listen to Mr.Small, virus, Jazzo, and Scurla. Loads of people on here know their stuff but those four usually stand out for me.

[scurlaruntings]

take danabol.Dianabols crap unless its stacked with some female hormone precursor. Plus its a steroid.:nono

[scurlaruntings]

I have a decent appetite mate, eat a breakfast, some at 11am, a lunch, then again a sandwich at 3pm, a dinner at 6pm and after i workout im hungry so maybe pasta or pizza then

I take after my Dads side, he for instance was 9st even aged 25 on his wedding day. But he didnt work out i dont think

I believe 10stone is achiveable with the right diet and plenty of training by x-mas, thats 4 months away and 10 lbs! No?

Of course your probably not sure of the answer but sure il try anyways!:DTrying to gain good quality mass takes time. If your just trying to gain mass eat at least 5-6000 calories a day and workout as hard as you can. You dont really have to watch what you eat to much as your build type sounds like a hard gainer thus you`ll probably metabolise most of the calories pretty well and crap out what your body doesnt need or cant consume. Either way just lift heavy ass weight with EXCELLENT FORM. That means lift as heavy as you can with GREAT FORM. Dont just lift for the sake of getting the weight in the air. Correct form means great gains and fast. You compound that with tons of calories and alot of dedication and you`ll get some very quick gains in strength and the size will come. Remember size and strength ARE intrinsic. You dont get one without the other.. (unless your an Olympic powerlifter but thats another topic)

[scurlaruntings]

They are all bullshit.

99% of getting in shape is eating real food ( good organic food), training smart and consistently, resting when needed, learning from success and failure and having an intelligent training program/plan.

Most people who train do not have those things in order or do them well, hell most don't even come close. One step at a time.

By the way, I work for a supplement company.By the way i dont take supplements. By the way i dont agree with your statement.

[dwilson]

By the way what are body building supplements? Are we talking you usual protein shakes ect or some magical shit I can not find?.

[Rakim]

Healy you are never going to get hugh lad not without a load of roids





He doesn't want to get huge.

[Healy]

Compound moves are where every beginner should start. They work a few muscles in one exercise, unlike isolation stuff like curls, situps, and leg extensions. A few primary ones to look up are deadlifts, full squats, bench press, pullups/pulldowns (you may have to start off with pulldowns, like I did), rows (there are lots of different types, I prefer the seated cable rows), overhead press, dips.

How you do them is up to you. If you're looking for strength, you should focus on something like 5 sets of 5 reps for each exercise, using a weight you find reasonably heavy (you should have to put in 90% effort to get the last rep out each time). If you want size, go for 3 sets of 8-12 reps, again making sure the last 2-3 reps are a real push. I do 3 sets of 9.

It'll take a little while just to get the technique down. I basically doubled my squat and deadlift in the first month after starting just because I learnt how to perform them properly. This website is handy for techniques and explanations as to which muscles are being used during the different exercises....

[Only registered and activated users can see links]


If in doubt, listen to Mr.Small, virus, Jazzo, and Scurla. Loads of people on here know their stuff but those four usually stand out for me.
Cheers Rak...

I spent the last 30 mins looking on that website, its well useful i have to say,itl be my guide in future.

Might even be worth taking notes on a pad because there are many techniques and as you say itl take awhile to get used to them.

Havebeing doing bench press, free weights but for the most part when trying to build pecks for instance iv being using the machine provided in thegym where you push forward with forearms, you'l know the one. Many say such machines aren't very good

At least i can mix it up now with the techniques on free weights [Only registered and activated users can see links] ([Only registered and activated users can see links])

Cheers

[Healy]

Trying to gain good quality mass takes time. If your just trying to gain mass eat at least 5-6000 calories a day and workout as hard as you can. You dont really have to watch what you eat to much as your build type sounds like a hard gainer thus you`ll probably metabolise most of the calories pretty well and crap out what your body doesnt need or cant consume. Either way just lift heavy ass weight with EXCELLENT FORM. That means lift as heavy as you can with GREAT FORM. Dont just lift for the sake of getting the weight in the air. Correct form means great gains and fast. You compound that with tons of calories and alot of dedication and you`ll get some very quick gains in strength and the size will come. Remember size and strength ARE intrinsic. You dont get one without the other.. (unless your an Olympic powerlifter but thats another topic)
My worry would be that if i eat double the DRI of calories that id either A)not be doing enough training or B)doing the proper training to use up the cal's and they turn to waste weight

Dedication is something il have

Great form, ok..il look into that!!

Il probably come running to ya again for info!:lol:

:good

[Healy]

Healy you are never going to get hugh lad not without a load of roids , eat all day every day protein lots of beef chicken beef etc etc all the time 6 small meals a day and you MAY get a stone on you in over a year thats reality.
I dont want huge nor wil i take roids!!!

Suppose time will tell how much weight il get on, not in any rush though

[Rakim]

Dedication is something il have





That's definitely the hardest part for me. I find it easy to read up on decent routines, remember them, learn which exercise works which muscles, etc etc. It's putting it all together and sticking to it that's the hard part, so if you're confident you'll persevere then you're on the right road already. Now just do some research and as Scurla said, use perfect form on all the compound stuff.

[Relentless]

They are all bullshit.

99% of getting in shape is eating real food ( good organic food), training smart and consistently, resting when needed, learning from success and failure and having an intelligent training program/plan.

Most people who train do not have those things in order or do them well, hell most don't even come close. One step at a time.

By the way, I work for a supplement company.

no you dont.

[elTerrible]

One thing is that you should not underestimate the work it will take to put on weight, especially for your body type and being naturally lean. I know you are not wanting to get huge, but really you shouldnt worry about that because it would be extremely hard for that to happen anyways.

Ive worked out off and on for the past 4 years and have gained about 20 pounds and have around the same bodyfat I had before. So you dont have to worry about turning into a muscle freak overnight.

I had a friend who was in your same situation. He is naturally very skinny about 6'-5'' and 160 lbs and he didnt want to get large just "toned". But keep in mind what you are still looking to do is gain muscle whether you realize it or not. What happened with my friend is that he underestimated how hard it would be to gain mass and after a few months of doing silly machine exercises that were mostly isolation and not the compound exercises that he needed as well as alot of cardio, he didnt get any results or changes in his body and got frustrated with it and gave up.

So yeah you still will need to be lifting heavy and doing the compound while eating ALOT. The cardio is fine too but not your focus and its very unlikely you would gain much fat due to your body type. You wont have to worry about turning into Arnold overnight because it will be hard enough putting on some mass.

[COULDHAVEBEEN]

Dont worry about your arms and abs, those are little muscles. Sure you will still do those exercises but those arent going to put on mass. You want to do the compounds first before and the smaller concentrated stuff after.

Dont worry about the other supplements but protien will be good for you especially since it looks like you have a naturally skinny body type and it will be hard for you to put on weight so eat a lot and work hard and you will see results.

This is solid info. Compound exercise, eat regularly (5 meals a day if you can) and up the protein.