<p>“It’s 80% diet and 20% what you actually do in the gym.”</p>
<p>^^ THIS. </p>
<p>If you’re a beginner there’s no need to complicate things. Listen to your body. Find out which exercises work for you the best and stick with them. As long as your diet is in check you WILL see results.</p>
<p>Im going to college this fall n i wanted to do some lifting for good gains all throughout the school year to walk on the football team next year. I was thinkin in the 3-5 day a week range, the more the better. You guys can actually fit 5 days of lifting AND schoolwork AND partying?</p>
<p>Also, im a little lost in the supplement department,what to take and when?
Im 6’2 200lbs and i wanna drop about 7% body fat and put on about 15 pounds (at least) this school year.</p>
<p>Discuss.</p>
<p>My expertise is in the hardgainer department, don’t know or claim to know a ton about cutting or slimming down. By compiling tons of research and focussing this summer on this, I have gained 20lbs of lean hard muscle in about 3 months. So if you are looking to hardgain, u need to start at the diet. Mandatory minimum at least about 3000 calories a day if not much more. Protein and carbs at least every 3 hours, and absolutely before and most importantly directly after you work out. The shakes I have used and support are CytoGainer and Up Your Mass, Up Your Mass is what I would recommend because it is made from whole foods and does not have an added creatine so that way u can choose to add creatine on your own if you want. Also in addition to the Weight Gainer which is simply protein powder with extra calories/carbs, it is very important to take a good multi vitamin and get some fish oil. The Protein/Multi/Fish oil is the base of any workout persons supplements. If you want to get more intense, you can get a Pre Workout( NO Xplode, White Flood, Superpump) along with a BCAA, amino acid stack going, however all that stuff is mostly just gravy, the base is really what matters. As far as working out goes, using a split workout is the most effective, I like to do Chest/Tris, Back/Bis, Shoulders/Legs and do abs every other day. As far as specific workouts, go to muscle and strength website, just type in muscle and strength in google u will find it, they have great workouts on there to get u going. Also who ever said arnold press is not good is completely wrong, that is one of the best exercises you can do for shoulders. Just make sure to vary your workouts every 6-8 weeks or u will plateau, good luck!!</p>
<p>
</p>
<p>No you didn’t. That’s difficult even for a mesomorph on steroids. In reality, most of what you gained is food and water weight.</p>
<p>And arnold presses do suck. The rotation is absolutely pointless and counter productive. The only things you should be doing for front delts are conventional bb or db presses (NOT behind the neck, another pointless invention by someone who got too creative), either standing or seated at 90 degrees or on a high incline. Push presses and clean/press as well, I guess.</p>
<p>LOLL, you are really intelligent, any idiot that thinks u gain 20 lbs of food and water weight really is someone you do not want to take advice from, unless u just competed in the nathans hot dog eating contest that simply does not happen, I dont even think there is such a term as food weight, there is gaining weight from eating food or being like bloated but not food weight. and just so you know I weighed in at 139 pounds max bench about 140-150 when I started. I now weigh 162 pounds, maxbench 210-220, it has now been about 14 weeks, you can feasibly gain arond 1.5-2lbs of muscle to week on average if you have a very dedicated program like I have had, and also my body fat is around 8-9%. And as far as Arnolds go, they give you a longer range of motion= tearing more muscle fibers, but you would want to alternate arnolds/ normal military press.</p>
<p>If you want a longer ROM, use a hammer grip for the whole motion. Same ROM as arnold press without the stupid rotation.</p>
<p>And you won’t gain 1.5-2 lbs of muscle in a week. You’re an idiot. And yes, there is food weight. Increasing food intake = increasing food weight in your stomach and intestines. I generally lose 2-3 lbs in a couple days from lowering my caloric intake. I also lose about 8 lbs of water shortly afterward.</p>
<p>LOL? Having an argument with a guy who thinks you cant gain 1.5-2lbs of muscle per week is like talking to a wall, go read a little bit, do some research.</p>
<p>lol, you can’t be serious. But I can’t really blame you, you obviously haven’t been at this for long. BRB gaining 2 lbs of muscle per week, 104 lbs per year and looking like Ronnie Coleman next summer. And I’m doing it NATURALLY.</p>
<p>Here you go, do some research of your own.</p>
<p>[TMUSCLE.com</a> | Truth About Bulking](<a href=“T NATION - The Community for Enhanced Fitness”>T NATION - The Community for Enhanced Fitness)</p>
<p>
</p>
<p>I am talking about averaged out, list it has been about 3-4 months maximum 4 and the results are the results, I have gained about 23 pounds with bodyfat going down around 2-3%, u can gain much more than .5 pounds of muscle per week, over a period of 3 months, however over a years average .5 is good because of plateau effect. so obviously in 8 months I wont be ronnie, but I will prolly be a very ripped 175 lbs and bench north of 260.</p>
<p>here’s another good bit:</p>
<p>
</p>
<p>
</p>
<p>You obviously didn’t read the article, like I told you to. Take your own advice and read. Better yet, lift for over 6 years, like I have, and find out for yourself. I try not to be too hard on you guys since I was there when I was younger. You HOPE that what you’ve gained is muscle, but it isn’t, really.</p>
<p>Also that above article is just one of thousands of articles available online on this subject. Not the ultimate source, but I do agree with his overall position on cutting/bulking I think both should be done somewhat simultaneously, but I do agree that my muscles have probably increased some glycogen storage but not to the degree that that article suggests, even if I dont do my program for like a week, which happened two weeks ago when I had the flu, I only lost 3 pounds, which was a lot of my food/water weight as you call it, which I put right back on in the weeks to follow. I do agree with you on the fact that there is water weight involved, but not near the degree you are thinking, and I dont care to continue the arnold press debate cus I dont really care, do what u think works. Arnold press has provided results for thousands or workout enthusiasts, if its bs, whatever its still getting results.</p>
<p>uhhhh Christian Thibaudeau is very respected and knows his ****. You’re in no position to question his credibility.</p>
<p>It generally takes me 3 weeks to shed all of the water I’ve accumulated over a bulking phase. And that article is by no means exaggerating the affect of glycogen/water. It actually doesn’t even mention the water weight that you gain with increased caloric intake (especially sodium rich foods) when bulking. It’s only really talking about tissue and related weight gain.</p>
<p>edit: lmao, I just read his “take home message.”</p>
<p>
</p>
<p>Which is exactly what you’re claimed to have done.</p>
<p>I dont care what he claims, people say lots of things about what you can and cannot do, I am simply telling you what I have done, and he is talking about actual muscle tissue, maybe, but I count the glycogen storage as muscle also, but whatever, this guy is god dont read anything else, I am sure you would make a great researcher, lawyer, or any profession requiring research since u seem to be able to find the ultimate answer in one source.</p>
<p>god this thread is hilarious
lol @ op’s workout that doesn’t have squats or dead
lol @ guy thinking he gained 2 pounds of muscle a week
thanks for the lulz</p>
<p>this thread is hilarious… 2 lbs of muscle a week??? lmao!!
let’s see some photos then haha</p>
<p>Lol @ 2 lbs/week. At the very best, naturally, you’ll gain 2 lbs of muscle in a month. </p>
<p>If you truly did gain 20 lbs in 3 months at least 50% of it is fat. Sorry, it just is. I went from 145 to 167 in a year. I had put on a little fat, so I cut down to 160 at ~8% BF, so that’s 15 lbs of muscle in a year, or 1.25 lbs muscle per month.</p>
<p>
</p>
<p>I had actually never read that article until yesterday. I did a quick search and posted the first one I found by a respected author. Anyone who has any knowledge in this area knows that you can’t gain 2 lbs of muscle in a week. 0.5 lbs/week is the common quoted maximum. There are many, many articles on it. And glycogen only increases the gain by 40% (maximum, assuming that your glycogen levels are full when you weigh yourself).</p>
<p>Ok I am glad you think that, I am not posting photos of myself on college confidential, I dont need to cus I dont care that much, my body fat was 8.6% today when I checked at the gym, when I started working out it was around 11%, I went from like 139 to 162, so clearly its not fat, anyone that knows about working out knows u can put more than .5 pounds of muscle on average in a week especially at my age when I am still growing naturally (18). 2 pounds a week is a lot, and it wont continue, but 1.5 pounds a week on average over a period of 3 months is doable.</p>