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Building Muscle
https://gladerebooted.net/viewtopic.php?f=25&t=5770		 Page 1 of 1
Author:  Lenas [ Mon Mar 21, 2011 6:36 pm ]
Post subject:  Building Muscle
Due to some recent changes in diet and activity, I've lost about 15 pounds. This loss has put me back in-line with my high school self, and I've been feeling pretty good about that. However, I'm at a point in my life where I'd like to have a bit more muscle mass than I currently do. My chest in particular is quite scrawny ;p

Right now:
164 lb.
5ft 9in

I've done some research and I'm thinking of starting a workout routine with (relatively) high weights, low reps. I may also combine that with some HIIT once I get into the hang of things. My understanding is that I don't want to burn off too many of my calories through aerobic exercises, as lactic acid can deteriorate the muscles. It might be smart to note that I'm not coming into things from a sedentary lifestyle. I'm not out every day, but I do still skateboard among other things.

I'm not 100% sure on what my caloric intake should be, how many days a week I should work out, etc. Also, I would ideally like to be able to work out at home and avoid the gym fees, so any home equipment suggestions would be sweet too.

Input/advice appreciated.
Author:  Dash [ Tue Mar 22, 2011 8:52 am ]
Post subject:  Re: Building Muscle
If you want to fill out and generally get bigger, while staying lean, I highly advise heavy squats. Programing wise I also highly recommend Starting Strength. Nutrition, you want lean protein, veggies, fats, some fruit. Lots of it.

The nutrition will be the vast majority of it. Eat a lot, cleaner the better. Lift heavy **** and it will increase your appetite. If you don't currently work out you'll see fast gains pretty much whatever you do so don't over think things.

I have also heard good things about this program:

http://www.amazon.com/Scrawny-Brawny-Co ... 1594860882

This was my result from crossfit and eating clean last July:

Dash wrote:
Me as of today July 24th:

Spoiler:
Image


Weigh 173, waist 34" chest 42", bicep 15". So I'm looking to go up 10-15 pounds from here while maintaining about the same level of leanness. I'm sure I'll gain some fat but that's ok. I can trim that off later.


Since then I wanted to gain strength and muscle. I'm currently at 185-190 but need to get rid of some fat since my diet was pretty crappy relative to what i was doing. I blame the cold weather =p

Anyway from doing the strength program and eating a lot my shoulders, chest and back are much wider, gained size in general and definitely added muscle / got stronger. This is me a couple of months ago, hard to tell but you can kinda see my back looks broader which is what I was going for pretty much:

Spoiler:
Image


Hope that helps.
Author:  Kirra [ Tue Mar 22, 2011 2:47 pm ]
Post subject: 
Dash and Raf are the ones to go to for advice :)

Raf helped me tons!
Author:  Lenas [ Wed Mar 23, 2011 1:01 pm ]
Post subject: 
I ordered a push/pull up bar and some resistance bands to get my body back into the routine of working out. Once they get here I'll make the thread official with a starting point picture/weigh in and hopefully it'll serve as some motivation to keep going.
Author:  Kirra [ Wed Mar 23, 2011 2:04 pm ]
Post subject: 
I like this idea :)
Author:  Elessar [ Wed Mar 23, 2011 2:14 pm ]
Post subject: 
Don't skimp on the protein before and after your workouts. Like Dash said nutrition is a large part of it.
Author:  Rafael [ Wed Mar 23, 2011 9:03 pm ]
Post subject: 
Fight pirates with kitchen utensils with piranhas dangling from your testicles in the harsh vacuum of outer space to see huge strength gains.

Failing that, Dash pretty much summed it up. Get core lifts down technique wise (squat, deadlift, bench, military/overhead press, pull-up, row) and lift lots of weight where you can only do 4-6 reps. Do 5 sets or so. Eat a lot. Get leaner later.
Author:  Lenas [ Mon Mar 28, 2011 11:37 am ]
Post subject: 
My start has been pretty slow. I'm admittedly pretty out of shape so my thread may be lacking on updates for a week or two while my body slowly remembers what a real workout feels like.
Author:  Lenas [ Mon Jun 13, 2011 5:44 pm ]
Post subject: 
Well, I've managed to put on some muscle but I've dropped even further to about 157lb. Looking a lot more cut than I used to. Unfortunately I'm likely going to be putting some weight back on during the next eight weeks, because I'll be on a 14 hour work schedule and I doubt workouts will be high on my priorities. Maybe the stored fat will fuel some muscle gain once I have a normal schedule again. We'll see.
Author:  Hannibal [ Sun Jun 26, 2011 9:38 am ]
Post subject: 
Like Dash said, do your big compound lifts, and do them as heavy as you can with strict form. Some may be an ego bruiser, but you'll quickly gain strength and confidence.

http://www.exrx.net/Lists/Directory.html a little overwhelming, but shows good form for doing some exercises and tips on how to do them correctly.

http://startingstrength.wikia.com/wiki/ ... ength_Wiki I like the concept of Starting Strength, but don't think it's a good beginner program unless you have an experienced partner.

http://newbie-fitness.blogspot.com/2006 ... ength.html I liked this one better than normal SS, and used it to get from being a runner/climber to lifting heavier weights.

Either way good luck, once you start lifting heavy on the regular you'll be buying new clothes in no time.
Author:  Hopwin [ Wed Aug 10, 2011 8:30 am ]
Post subject: 
If you are doing 5 sets of 4-6 reps how long should you be resting between sets?
Author:  Lenas [ Wed Aug 10, 2011 2:48 pm ]
Post subject: 
Low rep sets should generally have 3-5 minute rest periods.

Little update on myself:
My work schedule is back to normal and I've started running a bit on my lunch breaks. Not too far, ~2.5mi. I'm also looking into a membership at a Solid Rock nearby because I love rock climbing and they've also got gym equipment. Unfortunately an $80/mo membership is making me a little gun shy.
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