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2004/02/24, 05:29 AM
Hey man!Anyone plz help me.i was 50kgs last year and now i m 70 kgs.not fat man -pure muscles.actuoally i do a combination of free weights and low weights.yhis has helped me because i a lso took capsule which enhances appetite 4 3months.but still i m skinny with tight hands 13.5inches chest 39inches.i wanna be a bodybuilder and weigh above 100.but i do not want to take that pill again bcoz that makes a man some what drowzy(sleep helps in rapid gaains)can anyone give me some tips 2 gain 20kgs in one yr withjout that pill.i take 150gm gram powder before sleep and eat what i ever i can do in the day nad also 300ml of milk.but still gains are slow!help me i m from Kolkaat indiA AND WANNA BE IN THE COMPETITION IN 2YRS(I M 19= AT PRESENT)
HELP ME AND ALSO GIVE TIPS ON HOW TO HUGELY PUNP THE MUSCLES ABD WANNA HAVE A BODY LIKE FT-PRO ARNOLD.mAIL ME AT raffu@freetrainers.com or rafat_triparna@yahoo.com
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2004/02/24, 09:59 AM
so many questions we need answered 1st
what your diet like?
how often do you eat?
how often do you workout?
what lifts are you doing?
WHat reps do you use?
but the key to everything is diet. If yoru wanting to gain muscle mass, then you need more than your calotic maintance. ex. if you take in 2500 as maintaince( where you gain nor lose weight) you need to take in 3000 of god clean foods to build extra muscle, you will gain a lil bit of body fat, but you can cut that off later though. This is the price you pay for wainting to gain mass.
body building is a awsome sport but reamember this......most body builders : rony cole man, lee priest, Jay cutler yea they are all huge, but they are all also around 40 years old, body buliding takes time. Don't rush things you have your whole life ahead of ya.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/02/25, 02:49 AM
thnx big andrew.i do following kind of exercises
1.a lot of dips(there is an exercise called 'awn' which the beginers,intermediate and advanced all do in our city.What they do is they lie 2 to 3 ft high in the air with supports to both hands and they dive in from backward then lean downwards a little and while in the forward motion they mo0ve up wards while their legs are fixed.this affects on teh chest.coz i m a beginner and i do 4sets of 7reps)
then dumbell fly of dumbells 6kg each 4 sets of 8reps.
for hands.Barbell curls-sets 1,2,3,4. of reps 12,11,10,concentration curls-sets 1,2,3 of reps 15,13,11,10
alternate curls-sets 1,2,3 of reps 17,15,14
and some rigorous exercises of triceps.At present i have
2plates of 10 kg each,24plates of 3kg each,2paltes of 1kg.2plates of 2kg, and rods of varied lenghts and i have placed a rod in the wall for chin-ups.
Help me for good and quick growth with solid pumpo muscles
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2004/02/25, 01:41 PM
do you work shoulders?, back? legs? biceps tris and chest are fun to train, but if you won't mass need to work more than that..................whats your diet like? you can do every excercise in the book if you don't eat right you will see results but not great ones.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/02/25, 01:42 PM
raffu - You should be able to gain 20 lbs before the competiton in two years. maybe not in one year, but since you are 19, it could happen.
You have to keep in mind that Arnold was one of the pioneers of steroid use, which is not a route anyone here will suggest.
Lower the number of reps you do to 6-10, and raise the weight a little.
You will need to eat a lot to gain , mostly lean protein, about 1 - 1.5 g per pound of body weight, and maybe double that amount of grams of carbohydrates. Brown rice, oatmeal, barley, whole grains, and vegetables, yams, these are good sources of carbohydrates. Eggs, chicken breast, lean beef, fish, these are good sources of protein.
Also include olive oil or cocnut oil, a few TBSP a day, on your food or in protein shakes.
Keep working hard and let us know how things progress, eventually you will need more equipment. You need to do squats and lunges and deadlifts to develop your legs, and calf raises. There are pictures of all the exercises here and some of the workout plans are specially designed for at-home workouts, look them up.
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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