Oh my god! Newbody you obviously no NOTHING about working out!!! I’m having trouble even typing this that is how incredibly frustrated on the verge of anger at your naiveness. Nothing will get you huge quick if you weight 150 pounds. there is no quick fix program stupid. this is building muscle, it takes time! and the workout with the pink dumbells was a joke. he was making fun of you!
ah im frustrated at your stupidity. this is the classic “quick-fix” attitude of the world nowadays that wants everything done quickly. Read around this site. read all the newb articles in the beginner section. This is a lifelong hobby, and it will take time to buid muscle. Nothing will make you “swole” in a short amount of time. Time and hard work gets you big.
Okay, being the “spec guy”, I wrote a whole series of article about how to focus on building up certain muscle groups with concentrated training, you might expect me to go ahead and recommend a strategy that would help you reach you “goals”… I wont do that because there is no routine or approach that will give you the immediate results you hope to achieve, sorry.
My spec routines, while effective, are designed to correct muscle imbalances in intermediate/advanced lifters. In other words they are planned out to allow someone with a decent overall base of muscular development overcome a relative weak point. Without that basic overall development, a spec routine is worthless.
Understand one thing: YOU CANNOT BUILD MORE THAN A CERTAIN AMOUNT OF MUSCLE PER MONTH. A natural trainee (one who isn’t using steroids) is limited by his own natural capacity to utilize the ingested nutrients and build muscle with it. No amount of training, food or supplements can bypass your natural physiology… all you can do is optimize your results by maxing out your capacity to build muscle.
A natural trainee cannot build more than 2lbs of muscle per month (on average) and even that amount is VERY hard to reach on a consistent basis (that would mean 24lb of solid muscle in a year, which is quite an accomplishment in itself).
It is possible to add more WEIGHT per month, but it is likely to be fat, glycogen and water retention.
So in 3 months of training you can probably hope for around 4-6lbs of muscle tissue on your frame. Even if you were to gain it ONLY on your arms and chest (which wont be the case) the visual difference, while significant, would not be large enough to put you in the “large arms and chest” club.
Considering your current level of development, your objectives cannot be attained without gaining an important amount of overall body mass and that require heavy, all-around training.
One Arm Twisting Push Chest Press
Decline Fly
Lying Fly
Seated Fly
Standing Fly
Floating Fly (underwater works best)
The above workout will get you swole fo’ the ladies, bro.[/quote]
This is the best advice in the thread. My arms went from 13 inches to 18 inches in 6 months using this routine 5 times a week. I always had some soy dogs post workout and it really helped.
[quote]Christian Thibaudeau wrote:
A natural trainee cannot build more than 2lbs of muscle per month (on average) and even that amount is VERY hard to reach on a consistent basis (that would mean 24lb of solid muscle in a year, which is quite an accomplishment in itself). [/quote]
It has been my experience that newbie gains come much quicker. Four times in my life, I’ve started training from a completely detrained state at a bodyweight of about 152 lbs, and every time, I’ve gained about thirty pounds of muscle in the first six months. After that the gains slow down. But until then, they come a lot faster than 2 lbs per month.
I just started over again last February after seven years away from weights, and I put an inch on my arms in the first two months. If I can do this at age 54, than surely the OP can do it in his mid 30s.
(I’m talking about arms because the original poster asked about them, but of course I train my whole body and the original poster has to do the same if he hopes to get fast results.)
Perhaps muscle memory is involved in my case, but there was no muscle memory the first time I did it, and it happened just as fast back then.
An inch in two months isn’t going to make the guy look huge in time for the beach, but it’s an inch, and it will make him look a lot better and feel happier. I think he can almost certainly attain that by July if he trains and eats properly.
[quote]FreddieY wrote:
Christian Thibaudeau wrote:
A natural trainee cannot build more than 2lbs of muscle per month (on average) and even that amount is VERY hard to reach on a consistent basis (that would mean 24lb of solid muscle in a year, which is quite an accomplishment in itself).
It has been my experience that newbie gains come much quicker. Four times in my life, I’ve started training from a completely detrained state at a bodyweight of about 152 lbs, and every time, I’ve gained about thirty pounds of muscle in the first six months. After that the gains slow down. But until then, they come a lot faster than 2 lbs per month.
I just started over again last February after seven years away from weights, and I put an inch on my arms in the first two months. If I can do this at age 54, than surely the OP can do it in his mid 30s.
(I’m talking about arms because the original poster asked about them, but of course I train my whole body and the original poster has to do the same if he hopes to get fast results.)
Perhaps muscle memory is involved in my case, but there was no muscle memory the first time I did it, and it happened just as fast back then.
An inch in two months isn’t going to make the guy look huge in time for the beach, but it’s an inch, and it will make him look a lot better and feel happier. I think he can almost certainly attain that by July if he trains and eats properly.[/quote]
[quote]That One Guy wrote:
Thib wasn’t talking about newb gains though[/quote]
Actually, Thib addresses the original poster directly and tells him:
“So in 3 months of training you can probably hope for around 4-6lbs of muscle tissue on your frame.”
The original poster is a newb. He weighs 153 lbs at 5’ 10". He asked a question about the gains that he (a newb) can expect to get in the next few months. The only answers that are relevant to his question, for him, are answers about newbie gains.
Seriously, I used to think that I had a crazy fast metabolism and was unable to put on much in the way of muscle. That is until I actually started eating enough calories. Then, low and behold I was magically able to build muscle.
Sure, training is an essential component of increasing lean mass. But, if you don’t have the surplus calories with which to do it, your not going to see much in the way of results.
[quote]newbody72 wrote:
smallmike wrote:
I’m being serious. If you are like most young males, your posture could use some work (more than you think). Just standing straight, with you chest up and your shoulders down and back, will make you look bigger and more confident.
You don’t want to bring your elbows out to get the invisible lat spread look, just keep your arms by your sides. It takes a little practice, but is seriously the easiest thing you can do to make yourself look bigger.
That is like cooking food without any seasoning, I could take off my shirt and show my ribs off. lol
That being said, I will stick to working out, you can work on your posture for me and stop working out.
[/quote]
while i do think the posture comment was ridiculous, your analogy about food without seasoning is also ridiculous. one ridiculous cancels out the other ridiculous, so thats fine. then, you bring more attitude, youre dirtying up T-Nation all over again. read some articles on here and stop asking questions expecting all of T-Nation to flock and give you the “secret” as if we wouldnt all be doing it if there was one. grow up.
I do want to transform my body, but not the reason you may think; I want to improve my life and be healthier. I am looking for someone to go to the prom with, I am too old (35 next month) and tired of being the skinny guy at the beach.[/quote]
dang. at 34 y/o it really freaks me out that you are looking for someone to go to prom with.
[quote]Der Candy wrote:
newbody72 wrote:
…that is not what the ladies will look at first…
BS. I’m not a lady, but a massive back draws a WHOLE lot more attention than a broad chest.
When you see someone with a huge back, you KNOW he lifts.[/quote]
Nicely put Candy!
Any guy can throw around a lil weight and get scrawny cut-up arms, but it takes some hardwork and dedication to get a big back.
I agree with CT’s response. If we can move past the numbers he provided (which I’m guessing was an estimate based on the average trainee and therefore not applicable to everyone) the OP needs to just focus on building muscle across his whole body.
You won’t get the body you want this year but if you’re smart you may have it in 1 or 2 years. If not, you might find yourself asking the same questions until you give up.
[quote]Der Candy wrote:
newbody72 wrote:
…that is not what the ladies will look at first…
BS. I’m not a lady, but a massive back draws a WHOLE lot more attention than a broad chest.
When you see someone with a huge back, you KNOW he lifts.[/quote]
I would think that looks will be gotten from broad shoulders and a thick back. Big arms on a tiny frame, if achievable, will make you look cartoonish
I do want to transform my body, but not the reason you may think; I want to improve my life and be healthier. I am looking for someone to go to the prom with, I am too old (35 next month) and tired of being the skinny guy at the beach.
Great, if it isn’t for a chick then set a goal for a year and live in the gym. Don’t weigh your self and don’t compare your body parts in the mirror until you’re atleast 8 months into that year… And don’t forget to get AT LEAST 2 cardio days a week… If you’re just starting, you’ll look considerably different if you really dedicate yourself… Good Luck!!![/quote]
It does not take 8 months to see improvement! If it did, many people would give up. Strength gains can be noticed from workout to workout if you are recuperating well and not adapting to the routine.
I added a half inch to my arm in the last 3 weeks. That also had something to do with the fact that I was on leave from work due to an injury and could rest better.
I have been given this lecture too. It is good to set long-term goals, but the short term one’s keep us motivated. You can see weekly, or at least bi-weekly improvements if you know what to look for.
[quote]michael2507 wrote:
SteinJorgen wrote:
I think the op is messing with you all.
This was my first thought as well.[/quote]
This is not directed to anyone in particular, but I think someone thinks that at 5’10 and 153 lbs. I have a small back and never set foot in a gym. Truth is, I already have a wide back, not as big as a bodybuilder, but you get my point. I used to work out at a gym many years ago when I joined the swim team, but that was in high school. I made it a point to join a gym to get stronger, look healthier and feel better about myself. I think some people forget how they once too were beginners and wanted answers and quick gains. It saddens me to some degree to see how some of you forget where you started from and were helped by a friend or mentor. At the same token, you have just given me more of a motivation to keep going and work twice as hard.
