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  1. #31
    Registered User Fmayi1101's Avatar
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    nice article, definitely should be stickied. Im new at weight lifting after a huge cut, and this would have been helpful even though i know this now it would be great for any new noobs. It has everything needed, after that its just getting to work.
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  2. #32
    Registered User Gladiatorbuild's Avatar
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    Originally Posted by Fletch View Post
    Nice!

    Excellent reference point for the section!

    - Fletch "Good work Skip"
    co sign!!!
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  3. #33
    Registered User bila00b's Avatar
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    thank you and you are right 100 %
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  4. #34
    Registered User elzachary's Avatar
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    Well said sir bump
    All energy is only borrowed, one day we have to give it back.
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  5. #35
    Former 110 lb'er Dizzle518's Avatar
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    Agree

    I wonder how those kids that don't know **** about nutrition and sleep just exercise and get so huge though, smoking weed and drinking every day

    there's plenty around here
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  6. #36
    MS3 - fml. Glutamine1's Avatar
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    Originally Posted by Dizzle518 View Post
    Agree

    I wonder how those kids that don't know **** about nutrition and sleep just exercise and get so huge though, smoking weed and drinking every day

    there's plenty around here
    Genetics - it's an awesome thing to have.
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  7. #37
    Registered User sarahlemmons's Avatar
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    thanks for the tips!
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  8. #38
    USPlabs Product Educator classic34's Avatar
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    some good reads on muscle building supplements:
    Cordyceps
    Bulgarian Tribulus Terrestris
    M1T
    Superdrol
    Nettle Root
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    Information, advice and recommendations in this post are at the reader's sole discretion and risk and are not to be interpreted as an attempt to prescribe or practice medicine. You should see a licensed doctor before starting any diet and/or exercise program or when making health-related decisions. This information has not been evaluated by the FDA. These products are not intended to treat, diagnose, cure or prevent any disease.
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  9. #39
    USPlabs Product Educator classic34's Avatar
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    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    Information, advice and recommendations in this post are at the reader's sole discretion and risk and are not to be interpreted as an attempt to prescribe or practice medicine. You should see a licensed doctor before starting any diet and/or exercise program or when making health-related decisions. This information has not been evaluated by the FDA. These products are not intended to treat, diagnose, cure or prevent any disease.
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  10. #40
    Formerly 320 lbs kingarnold187's Avatar
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    Thumbs up halp!

    ok i have a 24 year old female friend who has very very fast metabolism..she says shes been this way her whole life..and she eats alot of food and currently weighs 100lbs...she wants to pack on 25 lbs of muscle! ...but it is very hard for her to gain weight..shes been on mass gainers before and still eats alot..like 3-4k calories a day! she is quite active..was in martial arts for a long time when she was younger....but why is it so hard for her to gain weight and keep it on? what could help her with this? any and all advice is much appreciated!...........this just seems really weird to me ????.....if her metabolism is crazy like that what could help her?...is there any supplements that slow down metabolism?
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  11. #41
    Registered User zFeDoR's Avatar
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    Soo, what is your workout?
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  12. #42
    Super Saiyan Genetics genetics 83's Avatar
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    good info bro
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  13. #43
    Registered User caperoyal's Avatar
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    good read i didnt even know we can make custom printable workout logs...
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  14. #44
    Registered User swift64's Avatar
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    Great article. Nutrition has been the missing piece to the puzzle for me, I hope I will start seeing better results : )
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  15. #45
    Registered User GOLDENi's Avatar
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    Awesome article, thanks!
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  16. #46
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    Great Post.
    Very true.
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  17. #47
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    Rest Rest Rest

    Although this is an old article, post like these are why I will regular look at the forums to continue learning.

    For me it was the rest. Most think about lifting and eating but do not thing about the recovery or rest that is needed.

    Its just as important as the lifting itself. I am learning that as I continue to workout.
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  18. #48
    It's over 9000!!!! ta1588's Avatar
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    Good read, I need to work on the sleep aspect...I've always had trouble sleeping since I was really little. Going to be kind of tough, but does anyone have any advice on things to help promote rest and relaxation? Preferably all-natural if it's anything you have to eat or drink.
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  19. #49
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    Muscle Building : eating-right

    Pre-Workout Nutrition

    Proper nutrition is a critical element in every workout and can spell the difference between failure and success. You should begin each training session at the training center as though you are going into a battle and your mind and body should be ready to win this battle. Eating right will get your body ready before you hit the weights-in this article, we will cover that aspect of physical readiness.

    There are three main goals that you want to achieve before a workout:.
    1) Increase your strength potential to its limit.
    2) Give a steady supply of evenly weighted energy to your mind and muscles throughout your workout.
    3) Keep muscle breakdown to a min. and provide your body with sufficient nutrients to start the post-workout recovery process.

    Eating right prior to your gym workout, you will enter the area at peak performance and will provide your body with the necessary power to utilize it as effectively as possible. Before a workout, don't start with solid food. Since water is so important in terms of maintaining peak energy and strength levels, it's very important to drink enough water in the hours before you workout.
    Your pre-workout meal should be taken in approximately 1 hour before you go into the gym. Protein should be a major ingredient of this meal. While you train, the protein will keep your body in an anabolic state which can help minimize muscle damage. Your best bet is to get 30-40 grams of high quality protein, ideally from whey protein and casein. You can make this by combining around 300-400ml of skim milk with 25-30 grams of whey protein.

    Whey protein is the ideal pre-workout protein source if you are looking for muscle gain, because it is rich in BCAA's, which help to eliminate muscle catabolism while you workout. When you mix your whey with milk, the release of proteins is slowed and this helps provide your body with a constant stream of amino acids throughout your gym training session.

    On top of the protein shake, also make sure to take in 1-2 portions of a high quality, low-glycemic carbohydrates. Low glycemic carbohydrates are perfect before your workout because they are absorbed gradually into the bloodstream, giving your body a constant supply of energy to fuel your workout.
    When eating right for muscles, especially before your workout, stay away from high glycemic carbohydrates because they are released too quickly into your bloodstream and result in a surge of insulin being released to balance your blood sugar levels. This causes a spike in your insulin levels followed by a rapid let down.
    When your insulin levels fall, you will feel weak and sluggish. This is not how you want your body to react in the middle of a high stress workout, so choose carbohydrates that won't lead to rising and sinking insulin levels.

    Carbohydrate foods like oatmeal, brown rice, or apples before your workout will help your body receive a constant sugar stream during your workout and keep your energy levels in top form. Keep your meals fairly small to allow for easy digestion so that you don't feel nauseated when you train. Don't workout unless you have consumed a pre-workout meal.

    Here's a quick recap: 60 minutes before your workout:
    1) 25-30 grams of whey protein and 300-400ml of milk.
    2) 1-2 servings of slow release carbs like oatmeal, brown rice, or apple. Oatmeal, brown rice, apple.

    Have a cup or two of coffee before hitting the gym because it increases my energy and amplifies focus.
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  20. #50
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    Nice post. I'm neglecting #3 sleep! Wish I could get more I'm always working. I'm sure my gains are suffering because of it.
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  21. #51
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    Outstanding post thanks for sharing
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  22. #52
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    Great article Abdominator!

    I have some on my website too: growing-muscle.com

    along with progress and comps, you may wanna check it out

    cheers
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  23. #53
    Registered User JCneverquits's Avatar
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    Thanks! Great post Abdominator!
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  24. #54
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    Great article!
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  25. #55
    Registered User oldschool5919's Avatar
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    Originally Posted by Abdominator View Post
    Ok, I've posted this a lot on the "Post Your Pictures" forum, so I thought I'd make it permanent here:

    Due to the complexity of muscle tissue, it often takes years to develop quality muscle mass. The key is to be consistent and be aware of the following principles:

    Bodybuilding & body shaping are built on three factors:

    1. Nutrition
    2. Consistent and Intense Exercise
    3. Rest


    If you leave out any of those 3, your gains will be minimal.

    Nutrition is the most important factor, and sadly most people neglect that part of it. I did for years when I started. The majority of people focus soley on weight training. Although weight training is a large component of adding musculature, better than average nutrition is extremely important as well.

    By going to the gym frequently, and training your muscles to the point of "momentary muscular failure", you create microscopic tearing in the muscle tissue and this stimulates them to grow, strengthen and improve. You want to hit failure at some point between the 8th and 12th rep. If you're using a weight that you can do 15 reps on before failing, the weight is too light. If you can barely get 6 reps before failing, the weight may be too heavy. As your muscles get stronger, you can add more weight to keep you in the 8-12 range. Frequently you can switch your routine so you do heavier weight with fewer repetitions, but make sure your form stays strict. Consistency is also very important. Weight training gains are analgous to pushing a car up a hill. If you stop, the car starts to roll back. Muscles only grow and improve if they're constantly stressed. When the stress stops, or stays the same, they stop improving or even shrink. Change your routine frequently, but don't take too much time off from the gym. At most a week or two if possible.

    Here's a website with great information about muscle groups and the exercises that train them:

    http://www.exrx.net/Lists/Directory.html

    Now that you've stressed your muscles in the gym, you have to provide them with quality building materials to repair. This is where the nutrition comes in. Building muscle is like building a house. The food you eat are the bricks and mortar for building the house. If you plan out your meals in advance, eating every 2-3 hours while you're awake, and carefully monitoring your protein, carbohydrate and fat intake, you can maximize your muscle growth without gaining noticeable bodyfat. You've heard the saying "you are what you eat". What would you rather build your house with, concrete or PlayDoh?

    Here are two websites that you may find useful regarding nutrition:

    http://home.howstuffworks.com/diet.htm/printable
    http://www.nutrition-factor.com/buildingmuscle.htm


    Lastly is rest. The "builders of your house" need time to make the repairs. Not only do you have to allow at least 48-72 hours between sessions where you train the same muscle groups, but you should do your best to get a good 6-8 hours of uninterrupted sleep each night. Your body starts releasing growth hormone about 2 hours after you go to sleep. This prompts the body's systems to repair themselves. The more you sleep, the more work can be done.

    To help you organize all this, make sure you keep two journals. One for your nutrition, the other for your workouts. A simple spiral notebook will do (however if you want to be fancy, you can use a spreadsheet program on your computer). In the nutrition log, you'll keep track of the meals you eat, the times you eat them, how many grams of protein, carbs and fats each meal had, and by doing that you'll be able to know at a glance how many calories you're taking in and you can adjust it accordingly if you're planning to gain, or lose weight. The other journal will help you keep track of your workouts, poundage, exercises, # of reps per exercise, muscle groups trained, etc. This will allow you to see how you're progressing and help you avoid plateauing or having stagnant workouts.

    To get you started, here's an additional article written by Matt Danielson which goes into more detail regarding the concepts I've mentioned above. Matt's a professional personal trainer and he writes articles routinely for bodybuilding.com. His article is particularly great for beginners or bodybuilders who've been away from the gym for a while or might be plateauing and trying to get a new routine going:

    http://www.bodybuilding.com/fun/matt88.htm

    http://www.bodybuilding.com/fun/printworklog.htm - Bodybuilding.com's Free Printable (and customizable) Workout Log

    Anywho, I hope all this helps. Keep on working hard. Remember, we skinny guys can get big too! We just have to work a lot harder at it.

    For example:

    This was me at 16:

    http://forum.bodybuilding.com/attach...&postid=238257

    This was me 7 years later (at 25):

    http://forum.bodybuilding.com/attach...&postid=238258

    This is me today (over 18 years later, at 36):

    http://forum.bodybuilding.com/attach...postid=2130937
    http://forum.bodybuilding.com/attach...postid=2365428

    Hang in there, you can do it.

    Need one more piece of motivation? Here's a before/after video that Fletch made using my progress pictures and some well chosen music:

    http://www.skippypodar.net/Movies/Sk...t_11_21_02.mov

    Oh, and here's one final movie I put together for fun:

    http://www.skippypodar.net/Movies/Sk...-numberone.wmv

    - Skip "Applied knowledge is power!"
    VERY good true and informative subject rate this a 10.
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  26. #56
    Registered User BeRoyal's Avatar
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    Originally Posted by oldschool5919 View Post
    VERY good true and informative subject rate this a 10.
    Absolutely great advice. I started at 110 lbs of nothing and am now 170 lbs of lean muscle. "Dreams dont work...work make dreams."
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  27. #57
    Registered User tatwizard's Avatar
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    thank for tips!!
    Get Free Ebooks for Body Building and Fitness step-by-step
    Guide for newbie to professional
    http://www.takealike.com
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  28. #58
    Registered User phillyshell's Avatar
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    I need help, omg..
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  29. #59
    Registered User KaylaElizabeth's Avatar
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    This always holds true.
    Proatmeal. Squat. Gainz. Repeat.

    Come Get Jacked with me and Nutrex! http://forum.bodybuilding.com/showthread.php?t=162824831 (Done!)
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  30. #60
    Registered User CaraG73's Avatar
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    The 3 principles broken down our lift, eat and sleep!!!
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