Fitness Question

[Shadows]

I'm skinny and am slowly gaining muscle. I was cut already, but now I'm getting big.

I've gained about 10lbs in a month, mainly muscle and some fat....I want to generally gain about 20-30 more.

My question is;

Would trying to get a 6 pack while trying for muscle mass effect my muscle growth?

Or should I mainly just build how I want my chest and arms, then start my ab work outs?

 

[Bobby Sands]

^^yep. if you want to gain mass then it is enivitable that you are gonna put on some body fat as well. And its likely that a lot of it will go on your stomach so while you abdomen muscles may be developed, you wont see them. you need to be eating more calories than you burn off to gain mass quicker. its not advisable to be doing a lot of cardio while trying to gain mass. it wont work well. what id do is spend a couple of month doings weights and eating a lot to gain mass and then spend a couple months doing cardio and cutting back on food intake to reduce body fat while still doing some weights to maintain the muscle mass i havee gained.

what height and weight are you?

 

[Shadows]

5'7 - 135

I was a bit over exaggerating on how much i need to gain, so you get the point. =p

But yes, that makes sense.

I thought that doing no cardio would be a bit bad for me, since all i would be doing was lifting, so i do a bit, but not enough to lose too much weight either.

Honestly, no homo, but, you've seen how i look on FB right? I'm about half way i think of what i wanna get too. (not too big not too small).

anyway, i'm trying to get sort of like this.

(no homo).

So, i guess, lift until i get how i wanna get, then get abs? makes sense...

 

[S O F I]

Naw, you homo hahahah.

 

[roaches]

1. what's your workout schedule like right now? your first post implies you're only focusing on your chest and arms.

2. what's your diet like?

 

[Shadows]

1.

Mon - Chest and Back

Tues - Biceps, Triceps, Forearms, Trapezius

Wed - Off

Thurs - Lower body (Gluteius, calves, quadriceps...)

Friday - Shoulders, and (This one machine works out my back and core stomach). Cardio, and resistance training to just about everything.

Sat, Sun OFF

Haven't really set a schedule, but that's what I've done for 3.5 weeks...



2. So far, Tuna, Peanuts, Pasta, eggs, beans, rice ....and cornflakes. :embarresd:



3. Supplements - Creatine (Though I only use like once or twice a week), Protein powder. Almost a gallon of water...and some haterade and stuff.

 

[Bobby Sands]

^^get one of those mass gain supplements as opposed to protein shakes. you havent got much need for creatine either.

chicken breasts have alot of protein. so does milk. might want to include those in your diet. try and eat over 200 grammes of protein daily if you can.

use free weights instead of machines. you should be doing some if not all of these:

Bench press-
Deadlifts
squats (might be difficult if you are working out at home like me and havent got access to a squat rack. if so hack squats are a decent alternative for quads)
bent over rows
military press
i think upright rows are good for shoulders
if you want to build up your arms then you need to do barbell curls. they'll take care of your forearms as well. they are tough though if done right. Your biceps should be really stinging after them

 

[Shadows]

All body builders do dumbell curls differently.

Some twist, some go straight up and half way down, some go all the way down.

Same w/ barbell. Some do wide, some do shoulder, some do closer.


There are deadlifts there, but omg, there are always people fucking there. hahaha. We have like 5 @ the gym. There could be only like 5 people there, and they are always full.

One of the main reasons why I haven't completely went to free weights is b/c I don't have a spotter.

 

[roaches]

cut out pasta and rice, especially if it's white rice. avoid processed/white carbs completely and eat whole starchy carbs (whole grain pasta/bread, brown rice, oats, etc.) only for a post-workout meal. (myself, i like to mix protein powder into some oats for breakfast, but i don't really give a shit whether i have a six-pack or not.) carbs from fruits/veggies are ok, don't get on that atkins bullshit.

b.s.'s tips are good, except i think 200 g of protein is overkill for someone who only weighs 135--if i were you, i wouldn't go for more than 140. the bench, squat, and deadlift are pretty much the best exercises you can do, especially squats. for your abs i'd add add reverse crunches and prone bridges. going to the gym everyday and isolating one muscle group is cool for bodybuilders but i find that shit to be mad boring and unnatural.

 

[Bobby Sands]

^^me too. fuck working out everyday.

rest is important as well. maybe take a day in between sessions.

 

[SiGh]

Almost a gallon of water...and some haterade and stuff.

That's what you're doing wrong, you can't just be drinking any or as you say "some" haterade, it has to be the right ones.

Try these out and I guarantee you results.

 

[masta247]

Rice is quite good, especially with chicken. Much better than pasta and potatoes.

If you're going for higher mass it's enough to hit the gym every 2 or even 3 days. Personally I think that mass workouts are one of the easiest since you don't have to do as much reps and can take longer pauses.

 

[Bobby Sands]

^^its not better than potatoes if you want to buld yourself up. i eat both though.

and you shouldnt take long pauses either lol

 

[masta247]

I never went for mass but I thought that you take pretty much the longest pauses doing it?
And doing each muscle like once a week or so?

 

[Shadows]

^I say no more than 2x a week, b/c like, let's say u work your biceps out. (Which are TWO, muscles. hence the "BI").

Then you work out your back, it will sort of work out your biceps too.

That's why some people say, no more than 2x a week cuz other exercises effect you.