Correct Lifting To Gain Mass

Training Beginners
1

I have been lifting for about a month now. The first two weeks were just kinda going to the gym doing what I thought would help, taking no-xplode and eating whatever. The past 2 weeks though I have been following this regement.
Work Out Plan

Meals:
Breakfast
2 scoops protein powder
3 FbAm pills
4 amino fuel 1000

Snack: Jerky

Lunch:
2 scoops protein powder

Snack: Nutrigrain Bar

Pre workout:

4 NaNox9
4 Amino fuel 1000
2 Scoops protein powder
2 Scoops creatine
1 l-carnitine

Consume 160g Protien

LIFTING

Monday:
Incline Bench (barbell) 4 sets 8-12 reps
Lat pulldowns 4 sets 8-12 reps

Incline bench (dumbbells) 4 sets 8-12 reps
Barbells rows 4 sets 8-12 reps

Incline Flyes 4 sets 8-12 reps
Tbar rows 4 sets 8-12 reps

Cardio

Tuesday
Two arm seated preacher curls 4 sets 8-12 reps
Skull-crushers 4 sets 8-12 reps

One arm preacher curls 4 sets 8-12 reps
Tricep extensions with v bar 4 sets 8-12 reps

Alternating incline dumbbell curls 4 sets 8-12 reps
Dips 4 sets 8-12 reps

Curls 3 sets 6-8 reps
Full bar curls 3 sets 6-8 reps

Wednesday
Barbell Shoulder presses 4 sets 8-12
Dumbell shoulder presses 4 sets 8-12 reps

Front Raises 4 sets 8-12 reps
Side raises 4 sets 8-12 reps

Rear raises incline 4 sets 8-12 reps
Upright rows 4 sets 8-12 reps

The problem is I’m not sure if I am using the supplements correctly and I would really like to start using them to there full potential. Since I usually consume the protein and creatine right before my workout I feel very bloated. I was wondering if you would suggest removing some products or adding some? As of right now I have about a $300-400 dollars a month supplement budget.

Also I’m lifting to get as big as possible, as much mass as possible not caring about getting really toned right now. I just don’t want to become any fatter specially in the gut area. My main focus again is on getting big quickly as possible and I understand it takes time but any suggestions on getting bigger faster. Im new and its alright to critique anything and everything about my regement and maybe even laugh at me just as long as what you guys suggests helps

The pictures are from before I started lifting my gut or fupa is very much the same now, as it is in the picture. Its alittle smaller but not much I will have current pictures up as soon as I find my camera.

2

Workout isn’t horrible, but could be a lot better. Since you’re just starting out, you would probably really benefit from doing one of the routines laid out by one of the site authors. There are hundreds of workout plans on T-Nation.

More importantly, forget about the supplements and eat something. Your diet (and your picture) make it seem like you are starving. The protein powder can probably stay, but it should be a SUPPLEMENT, not your only food.

If you want to get bigger (and no, I’m not prescribing you a get-fat plan, this is for muscle), you need to eat a ton more calories. Your protein intake is a tad bit on the low side, but your fat and carb intake is way way way anorexically too low.

So again. Eat. Real. Food.

Lots of it.

3

Oh yeah sorry about that the meal thing is just a list of supplements i take for breakfast i have been eating something like
2 slices whole wheat bread with peanut butter light
and some sort of protien usually eggs or tuna
Sometimes cereal with skim milk instead of bread

Lunch Usually some sort of grilled chicken wrap
or subway footlong
or chicken,steak quesidilla

Dinner Has meat vegetables and usually some kind of fruit after like apple or pineapple

Im kinda limited at lunch because im still in highschool so i either pack it or visit subway or mexican

4

Current pictures sorry for the poses had like 2 seconds before camera snapped

5


Another

6

Read this thread several times and take in all the advice.

http://www.T-Nation.com/readTopic.do?id=1027723

7

[quote]nobodyfamous wrote:
Oh yeah sorry about that the meal thing is just a list of supplements i take for breakfast i have been eating something like
2 slices whole wheat bread with peanut butter light
and some sort of protien usually eggs or tuna
Sometimes cereal with skim milk instead of bread

Lunch Usually some sort of grilled chicken wrap
or subway footlong
or chicken,steak quesidilla

Dinner Has meat vegetables and usually some kind of fruit after like apple or pineapple

Im kinda limited at lunch because im still in highschool so i either pack it or visit subway or mexican[/quote]

Pack it. And maybe a couple more snacks for between classes. Put that $300 - $400 to good use! Good nutritious food.

One more thing that is REALLY helpful. Find a friend that is much stronger than you, and lift with him.

8

[quote]graphicsMan wrote:
nobodyfamous wrote:
Oh yeah sorry about that the meal thing is just a list of supplements i take for breakfast i have been eating something like
2 slices whole wheat bread with peanut butter light
and some sort of protien usually eggs or tuna
Sometimes cereal with skim milk instead of bread

Lunch Usually some sort of grilled chicken wrap
or subway footlong
or chicken,steak quesidilla

Dinner Has meat vegetables and usually some kind of fruit after like apple or pineapple

Im kinda limited at lunch because im still in highschool so i either pack it or visit subway or mexican

Pack it. And maybe a couple more snacks for between classes. Put that $300 - $400 to good use! Good nutritious food.

One more thing that is REALLY helpful. Find a friend that is much stronger than you, and lift with him.

[/quote]

I wish I had 3-400 dollars a month period!

First, start eating more. I don’t know when Nutrigran bars became so popular but they are in no way shape or form a meal.

Two, eat more food. Eggs and cottage cheese are cheap.

If you’re going to use supplements, buy Surge and use a serving before and after you train.

9

I also think it’s odd that you are a rank beginner and don’t train lower body and devote an entire session to training arms.

I’m sorry, but that’s stupid. Your arms are simply not enough muscle and you do not posess the strength to make training them alone in a session worthwhile. Maybe if that were an “Extra” session or something, but from the looks of it, fully a third of your training days are devoted to arms. That’s not a wise investment of your resources, eg time, effort, supplements, etc.

10

[quote]conorh wrote:
I also think it’s odd that you are a rank beginner and don’t train lower body and devote an entire session to training arms.

I’m sorry, but that’s stupid. Your arms are simply not enough muscle and you do not posess the strength to make training them alone in a session worthwhile. Maybe if that were an “Extra” session or something, but from the looks of it, fully a third of your training days are devoted to arms. That’s not a wise investment of your resources, eg time, effort, supplements, etc.

[/quote]

No thats awesome i want any suggestions you can offer since I’m new im not real sure what all to do I will read the posts and start studying up so what you are saying is i should work out legs with my arm workout or i should have a seperate day all together to work out legs?

11

If you want to gain size/weight, first thing you probably want to change are your current eating habits

Massive Eating 1 - Calorie Needs
http://www.T-Nation.com/readTopic.do?id=460331

Massive Eating 2 - Meal Combinations and Individual Differences
http://www.T-Nation.com/readTopic.do?id=460327

this covers the basics very well :slight_smile:

After that, you should choose a program, for example

ABBH
http://www.T-Nation.com/readTopic.do?id=459341

or

WS4SB I
http://www.T-Nation.com/findArticle.do?article=311west2

WS4SB II
http://www.T-Nation.com/findArticle.do?article=05-100-training

If you perform additional cardio, try to do that on either the non-lifting days or ~6hours after your lifting :slight_smile:

12

[quote]nobodyfamous wrote:
No thats awesome i want any suggestions you can offer since I’m new im not real sure what all to do I will read the posts and start studying up so what you are saying is i should work out legs with my arm workout or i should have a seperate day all together to work out legs?[/quote]
Your glutes, hamstrings and quads are your biggest muscles. If you want to gain overall body mass it’s easiest to gain lots of it there. So give them plenty of attention. Learn to squat and deadlift with good form (we can recommend some articles and videos for that) and then go heavy.

There are many ways to go about this: either have one lower body day, two lower body days (hip dominant/deadlift and knee dominant/squat) or do a heavy lower body exercise in each training session - preferably make it your first exercise after warmup. It’s best to just pick a program such as TBT or ABBH and do what it says.

13

[quote]Petrichor wrote:
If you want to gain size/weight, first thing you probably want to change are your current eating habits

Massive Eating 1 - Calorie Needs
http://www.T-Nation.com/readTopic.do?id=460331

Massive Eating 2 - Meal Combinations and Individual Differences
http://www.T-Nation.com/readTopic.do?id=460327

this covers the basics very well :slight_smile:

After that, you should choose a program, for example

ABBH
http://www.T-Nation.com/readTopic.do?id=459341

or

WS4SB I
http://www.T-Nation.com/findArticle.do?article=311west2

WS4SB II
http://www.T-Nation.com/findArticle.do?article=05-100-training

If you perform additional cardio, try to do that on either the non-lifting days or ~6hours after your lifting :)[/quote]

Ditto on this advice. It’s concise, accurate, and will help you immensely. Give this a good read, incorporate it into your life, and see where it takes you over the next few months.

And as far as supps go, just use a creatine mono, and a good protein supp for between meals. Don’t make the supps the main focus of your diet. Supps are only to enhance an already well balanced diet.

14

hey dude,

compared to most guys on this site i’m very new to the lifting game, but here’s my take.

Like has been said, you are probably spending waaay too much time on your arms (12 sets on biceps + 12 on triceps) and even shoulders (24 sets). This wouldn’t be too bad, but in response you have absolutely zero done for your legs. That ain’t right!

If your goal is to put on mass, you gotta stick to your biggest compound movements primarily and then throw in some isolation exercises.

$300-400 a month just to spend on supplements? Wow, that’s quite a bit. Personally I don’t see the need to start supplementing, but maybe pick up a good quality whey/protein powder. With that money, you can buy some quality real, fresh food.

15

NO-xplode is overpriced for what it is. NO supplements in general are a scam. You can replicated the energizing effect by drinking some coffee or a red bull.

All you should worry about right now is whey, fish oil, and maybe creatine and a multivitamin.

Do you realize how much steak you can buy with $300-400?

Read the articles these other guys have posted. Do your homework. Get on a good routine, and work towards your goals. Dont be afraid of gaining weight and dont be afraid of gaining a little fat. It will happen, if you worry about it and start to diet the second you feel a little fatter, you will never make progress.

Ditch the subway. Do you know what that Jared guy looks like? Youd be better off looking like you do now.

16

I’m going to cry, I need profx or rockscar to come in here -_-

17

How old are you?

18


It been along time but i have been focusing on school havent had a whole lot of time to really lift but i took everything you said and have been trying to get into the gym atleast three days a week and heres the results the first picture was taken may 07 the next one was taken today september 07

19


alright heres the may picture

20

How much weight did you gain during this time?

What kind of program did you follow?
If you still are looking for gaining size Chad Waterbury’s Total Body Training is a good program from what people recommended me.