If you are a newcomer to the weights looking to add muscular bodyweight, read this

[kethnaab]

This is a slight variation of Rippetoe's outstanding "Starting Strength" workout. You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

If you choose Tuesday/Thursday/Saturday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on non-consecutive days each week.

Dont' blow off workouts. Dont' adjust the workouts. You don't know enough about weight training to change it up properly, and neither does your 19-year old buddy who played football a few years ago and has nice arms. I've been squatting 400+ lbs longer than your buddy has been alive, and Mark Rippetoe has forgotten more about weight training than I'll ever hope to know, so don't **** with the workouts.

I bet you're worried about your arms. I honestly would not worry about your arms just yet. I think you'll be surprised how hard your arms will get hit. Give it a few weeks, and if you don't have sore arms by the weekend, then add in 2 sets, 8-12 reps of low incline skullcrushers and 2 sets, 8-12 reps Barbell, EZ-Bar or standing DB Curls on Fridays. DO NOT ADD THE ARM WORK RIGHT AWAY. Give it at least a few weeks. I'm betting you'll learn what I learned long ago...that direct arm work is highly overrated and can actually be counterproductive at times.

Here are the workouts, from Rippetoe's Starting Strength, with a slight twist (I add chinups and dips). Go to www.startingstrength.com and pick up your own copy, there are 200+ pages of good **** for a skinny dude (and anyone else who cares about getting big and strong). I've been lifting weights for over 20 years, and this guy cuts right to the heart of the matter, and if I learned, I'll bet you will too. The nuances for exercise technique performance are outstanding. I'm as arrogant and egotistical as it gets, but this guy's knowledge ****s all over mine.

anyway, here are the adjusted workouts (sets x reps, not including warmup sets):

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***

Fridays only (Not earlier than 3 weeks into program) -
Parallel Bar dips or incline skullcrushers - 2 x 8-12
barbell/DB/EZ-Bar curls - 2 x 8-12

Daily accessory work:
-45 degree Decline bench weighted situps, 3x5 (hold body parallel to ground for static 5 seconds each repetition on the way down, then go down slowly and come back up)
-Hyperextensions - 3x8 (hold weight across chest or small barbell across back, and don't swing past parallel) - reverse hypers are preferable, but I don't know too many gyms with a reverse hyper.

chinups performed with undergrip or hammer grip. Pick one and stick to it. If you are very light (and have a strong set of lats and a flexible shoulder girdle), you can do BTN pullups with a medium-wide grip instead.

Dips are done "deep", but do NOT drop into the bottom position and bounce/swing your way out. Add weight if necessary to keep rep range at 5-8 or so reps (if you do sets of 8-10, then you won't die and cripple your training progress, so don't sweat the reps on the chinnie-chins or dippidy-dips)

If you can't do chins by yourself, then get your buddy to hold your feet, or use an incline bench to put your feet on to "lighten" the load. Use as little as need be to copmlete the positive (pulling up) part, and then use your own strength to lower yourself.

Use the same weight for each exercise. i.e. 3x5 squats means 3 sets, 5 reps on the squat, using the same weight for all sets. This is known as "sets across", as opposed to "ramping", where you increase the weight on each work set.

If you get all 15 reps (3 sets of 5) of the squat with good technique, going low enough, no bouncing out of the bottom, going low enough, no excessive forward lean, going low enough, etc (did I mention that you need to make sure you go low enough?) then add 5-10 lbs to the bar next time you hit them.

For bench, no bouncing, feet on the floor, keep your damn ass on the bench. Did I mention NO BOUNCING???? Don't bounce. Elbows at approximately 45-60 degrees from body, shoulder blades 'tucked' underneath, comfortably maintained arch in lower back.

For deadlift, no "heaving", it's a slow, steady pull. Go here and watch one of the best ever perform the deadlift: http://media.putfile.com/benni

Go here for an explanation of how to do the power clean and squat properly:
http://www.aceathlete.com/hatch/video.htm
look at the little links on the right and you'll see. 18-year old powerhouse under the instruction of an old-school Olympic lifting teacher. Great little videos.

If you desire, you can do the "HCP" - hanging clean and press, in place of the standing military press, and follow this up with the pendlay rows.

The hanging clean is essentially a clean done from knee level instead of the floor. You stand up with the bar, bend your knees, keep your torso upright. You bend your knees and allow the bar to travel downward just to your knees, then you explosively straighten your legs, perform a power shrug/upright row, and flip your arms underneath the bar, just like in a regular clean. From there, use a bit of leg drive and push-press the weight overhead. Then control the weight back down. If you are comfortable doing power cleans and would prefer them, then just do power cleans and standing military press. If not, do the Pendlay rows instead, and do only 2 sets of chinups instead of 3, since pendlay rows work your lats a bit more, and power cleans work your lower body, delts and traps a bit more. Each of those options are great options.

Here's how you do a Pendlay row (also check the stupid drawing, attached)

1) Maintaining a PERFECTLY PARALLEL upper body is the key. Once you get your hips in position, do NOT use hip extension, knee extension, leg drive, etc to move the weight.
2) You use a relatively wide grip (I keep pinkies approximately 1/2" inside outer knurling on standard Olympic bar), and pull the bar into your lower ribcage/upper gut area. Some people will argue that a close grip is better, and for chinups, I would agree. For rows, I disagree. The line-of-pull argument doesn't fly here.
3) You must "deload" between *every* repetition. That is, you actually put the bar down and release your grip so that you remove any type of static tension in the muscles at that time. DO THIS! It is almost counter-intuitive, and I resisted doing this for quite some time. After all, I have lifted 20 years and never deloaded between reps, why should I start now?
HA! I was a dumbass, and now I deload EVERY row I do, T-Bar, Barbell AND DB. Learn from my mistake. :P

Step-by-step:
Start off with the bar on the floor. Get your body into a parallel position initially. Keeping your upper body parallel, allow your shoulder blades to roll forward so that you can grip the bar as explained above. Without standing upright at all, explosively contract your shoulder blades together, and KEEP YOUR HIPS MOTIONLESS. There is *no* movement at the hips, i.e. do NOT stand up during this motion, you maintain the parallel upper body position throughout. Your lower lats arch hard, your elbows pull outward and behind the body, but you do not stand up at all. Slam the bar into your upper gut/lower ribcage, then control the weight downward while maintaining the parallel upper body position.

If you are able to row more than 135 with this exercise, use 35s so that you can get a better range of motion while pulling from more of a stretch position. Stand on a low, wide box if need be.

Use significantly less weight on this exercise than on normal 45 degree rows. Significant reduction in weight, significant increase in lat stimulation.
Don't forget to check the pic for my wonderfully descriptive artwork. :P

You are going to need to eat like mad. Unless you eat junk food and drink Coke and Pepsi constantly, you don't eat enough. As Mark Rippetoe said, he tells his kids that they have to drink a gallon of whole milk each day, and get kicked out of an all-you-can-eat buffet at least twice weekly.

Do you have the ability to eat 3500-4000 calories EVERY day without consuming tons of junk food? Nothing wrong with eating pizza and a double cheeseburger (or two!) every day, as long as you keep lifting hard.
Dump the candy, soft drinks, donuts, cookies, etc....stuff that is high in calories with no protein or nutritive value. You want *quality* calories.

Convince Mom to buy seven pounds of the 93% ground beef, and finish off an entire Hamburger Helper box with a pound of ground beef daily, as well as 2 or 3 peanut butter and banana sandwiches and as much whole milk as you can stomach. Don't like hamburger helper? Go for a box of mac-n-cheese along with your ground beef, but put down 1 lb of beef and 1 box of starch per day at least. Don't like mac-n-cheese? Make a bunch of spaghetti noodles or some rice or corn and peas, baked beans, potatoes. And eat dead animal. Lots of it. Don't want to eat a pound of ground beef? EGGS! Eat them! All of them!

the grocery bill is going to knock mom for a loop. Do your chores, wash the dishes, keep your room clean, etc, and Mom probably wont' freak out too much.

Make no mistake. The best weight training program will make you strong, but it won't make you big. Weight lifting does NOT make you big. It makes you strong. Eating properly is what makes you big. If you eat a ton of calories without the weights, you get fat. Eat a ton of calories WITH your weight/strength training, and you get big, strong muscles.

Have fun.

[Andalite]

sweet....... Kethnaab.... you have my rep.... just hope the damn system alows me to....

oh, and i didnt do pendlay rows... i did JS Rows and they were beautiful...

chao and great post mon amis

[spirit3530]

This is a slight variation of Rippetoe's outstanding "Starting Strength" workout. You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

If you choose Tuesday/Thursday/Saturday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on non-consecutive days each week.

Dont' blow off workouts. Dont' adjust the workouts. You don't know enough about weight training to change it up properly, and neither does your 19-year old buddy who played football a few years ago and has nice arms. I've been squatting 400+ lbs longer than your buddy has been alive, and Mark Rippetoe has forgotten more about weight training than I'll ever hope to know, so don't **** with the workouts.

I bet you're worried about your arms. I honestly would not worry about your arms just yet. I think you'll be surprised how hard your arms will get hit. Give it a few weeks, and if you don't have sore arms by the weekend, then add in 2 sets, 8-12 reps of low incline skullcrushers and 2 sets, 8-12 reps Barbell, EZ-Bar or standing DB Curls on Fridays. DO NOT ADD THE ARM WORK RIGHT AWAY. Give it at least a few weeks. I'm betting you'll learn what I learned long ago...that direct arm work is highly overrated and can actually be counterproductive at times.

Here are the workouts, from Rippetoe's Starting Strength, with a slight twist (I add chinups and dips). Go to www.startingstrength.com and pick up your own copy, there are 200+ pages of good **** for a skinny dude (and anyone else who cares about getting big and strong). I've been lifting weights for over 20 years, and this guy cuts right to the heart of the matter, and if I learned, I'll bet you will too. The nuances for exercise technique performance are outstanding. I'm as arrogant and egotistical as it gets, but this guy's knowledge ****s all over mine.

anyway, here are the adjusted workouts (sets x reps, not including warmup sets):

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***

Fridays only (Not earlier than 3 weeks into program) -
Parallel Bar dips or incline skullcrushers - 2 x 8-12
barbell/DB/EZ-Bar curls - 2 x 8-12

Daily accessory work:
-45 degree Decline bench weighted situps, 3x5 (hold body parallel to ground for static 5 seconds each repetition on the way down, then go down slowly and come back up)
-Hyperextensions - 3x8 (hold weight across chest or small barbell across back, and don't swing past parallel) - reverse hypers are preferable, but I don't know too many gyms with a reverse hyper.

chinups performed with undergrip or hammer grip. Pick one and stick to it. If you are very light (and have a strong set of lats and a flexible shoulder girdle), you can do BTN pullups with a medium-wide grip instead.

Dips are done "deep", but do NOT drop into the bottom position and bounce/swing your way out. Add weight if necessary to keep rep range at 5-8 or so reps (if you do sets of 8-10, then you won't die and cripple your training progress, so don't sweat the reps on the chinnie-chins or dippidy-dips)

If you can't do chins by yourself, then get your buddy to hold your feet, or use an incline bench to put your feet on to "lighten" the load. Use as little as need be to copmlete the positive (pulling up) part, and then use your own strength to lower yourself.

Use the same weight for each exercise. i.e. 3x5 squats means 3 sets, 5 reps on the squat, using the same weight for all sets. This is known as "sets across", as opposed to "ramping", where you increase the weight on each work set.

If you get all 15 reps (3 sets of 5) of the squat with good technique, going low enough, no bouncing out of the bottom, going low enough, no excessive forward lean, going low enough, etc (did I mention that you need to make sure you go low enough?) then add 5-10 lbs to the bar next time you hit them.

For bench, no bouncing, feet on the floor, keep your damn ass on the bench. Did I mention NO BOUNCING???? Don't bounce. Elbows at approximately 45-60 degrees from body, shoulder blades 'tucked' underneath, comfortably maintained arch in lower back.

For deadlift, no "heaving", it's a slow, steady pull. Go here and watch one of the best ever perform the deadlift: http://media.putfile.com/benni

Go here for an explanation of how to do the power clean and squat properly:
http://www.aceathlete.com/hatch/video.htm
look at the little links on the right and you'll see. 18-year old powerhouse under the instruction of an old-school Olympic lifting teacher. Great little videos.

If you desire, you can do the "HCP" - hanging clean and press, in place of the standing military press, and follow this up with the pendlay rows.

The hanging clean is essentially a clean done from knee level instead of the floor. You stand up with the bar, bend your knees, keep your torso upright. You bend your knees and allow the bar to travel downward just to your knees, then you explosively straighten your legs, perform a power shrug/upright row, and flip your arms underneath the bar, just like in a regular clean. From there, use a bit of leg drive and push-press the weight overhead. Then control the weight back down. If you are comfortable doing power cleans and would prefer them, then just do power cleans and standing military press. If not, do the Pendlay rows instead, and do only 2 sets of chinups instead of 3, since pendlay rows work your lats a bit more, and power cleans work your lower body, delts and traps a bit more. Each of those options are great options.

Here's how you do a Pendlay row (also check the stupid drawing, attached)

1) Maintaining a PERFECTLY PARALLEL upper body is the key. Once you get your hips in position, do NOT use hip extension, knee extension, leg drive, etc to move the weight.
2) You use a relatively wide grip (I keep pinkies approximately 1/2" inside outer knurling on standard Olympic bar), and pull the bar into your lower ribcage/upper gut area. Some people will argue that a close grip is better, and for chinups, I would agree. For rows, I disagree. The line-of-pull argument doesn't fly here.
3) You must "deload" between *every* repetition. That is, you actually put the bar down and release your grip so that you remove any type of static tension in the muscles at that time. DO THIS! It is almost counter-intuitive, and I resisted doing this for quite some time. After all, I have lifted 20 years and never deloaded between reps, why should I start now?
HA! I was a dumbass, and now I deload EVERY row I do, T-Bar, Barbell AND DB. Learn from my mistake. :P

Step-by-step:
Start off with the bar on the floor. Get your body into a parallel position initially. Keeping your upper body parallel, allow your shoulder blades to roll forward so that you can grip the bar as explained above. Without standing upright at all, explosively contract your shoulder blades together, and KEEP YOUR HIPS MOTIONLESS. There is *no* movement at the hips, i.e. do NOT stand up during this motion, you maintain the parallel upper body position throughout. Your lower lats arch hard, your elbows pull outward and behind the body, but you do not stand up at all. Slam the bar into your upper gut/lower ribcage, then control the weight downward while maintaining the parallel upper body position.

If you are able to row more than 135 with this exercise, use 35s so that you can get a better range of motion while pulling from more of a stretch position. Stand on a low, wide box if need be.

Use significantly less weight on this exercise than on normal 45 degree rows. Significant reduction in weight, significant increase in lat stimulation.
Don't forget to check the pic for my wonderfully descriptive artwork. :P

You are going to need to eat like mad. Unless you eat junk food and drink Coke and Pepsi constantly, you don't eat enough. As Mark Rippetoe said, he tells his kids that they have to drink a gallon of whole milk each day, and get kicked out of an all-you-can-eat buffet at least twice weekly.

Do you have the ability to eat 3500-4000 calories EVERY day without consuming tons of junk food? Nothing wrong with eating pizza and a double cheeseburger (or two!) every day, as long as you keep lifting hard.
Dump the candy, soft drinks, donuts, cookies, etc....stuff that is high in calories with no protein or nutritive value. You want *quality* calories.

Convince Mom to buy seven pounds of the 93% ground beef, and finish off an entire Hamburger Helper box with a pound of ground beef daily, as well as 2 or 3 peanut butter and banana sandwiches and as much whole milk as you can stomach. Don't like hamburger helper? Go for a box of mac-n-cheese along with your ground beef, but put down 1 lb of beef and 1 box of starch per day at least. Don't like mac-n-cheese? Make a bunch of spaghetti noodles or some rice or corn and peas, baked beans, potatoes. And eat dead animal. Lots of it. Don't want to eat a pound of ground beef? EGGS! Eat them! All of them!

the grocery bill is going to knock mom for a loop.

Make no mistake. The best weight training program will make you strong, but it won't make you big. Weight lifting does NOT make you big. It makes you strong. Eating properly is what makes you big. If you eat a ton of calories without the weights, you get fat. Eat a ton of calories WITH your weight/strength training, and you get big, strong muscles.

Have fun.

Nice solid post.

[Andalite]

Nice solid post.

you quoted the ENTIRE post just to say that...?

[Rune]

Read the whole thing.. very good.

But seriously, LOL @ that deadlift video, man that guy *REALLY* psyches himself up for a lift!

[kethnaab]

yeah, Benni is a flippin' riot.

[spirit3530]

you quoted the ENTIRE post just to say that...?

LOL I like suspense...

[paycheck]

nice post, and very informative but Im gonna play the goof now and ask a few questions. What if a persons goals are to build a fitness model type body such as http://gregplitt.com/ or http://www.greggavedon.com/simone%20...0shot%202.jpg?

Direct arm work may not be needed but wouldnt having arm work (barbell curls, and either closegrip bench/dips/skull crushers) help a person in their bench and deadlift/row?

And what about hamstring work? wouldnt having strong hamstrings help in your squat?

Im not attacking the workout but Im just trying to learn more here. And these questions are valid. And if you can answer them than that would just help in promoting this workout.

[paycheck]

nvm the part about the arm work I glanced over it again and saw what you had down for friday. But I would like to know about the other stuff I posed.

[Protobuilder]

Great writeup, kethnaab.

[luddite]

I think the point is that you need to actually have muscle before you can be concerned about what type of body you want to develop.

[Guinness5.0]

This is bumpworthy.

And to the person asking about exercises for the various parts I'd say: not at the level of trainee that this program is intended for. This program is all about getting strong (and therefore big, if you eat for it) quickly. In 4-6 months when it's losing it's effectiveness, you change the programming up and maybe address weak points. But the big stuff is there. And IMO there really isn't much better for hams than ass-to-ankles squats, deads, and rows done with the torso parallel to the ground anyway.

[M.E.]

Hello,

this is my first post here on these forums. I've been lurking around for about a week now and I've been learning quite a bit.

My gym only has a "Smith Machine" and dumbbells to work with. So my question is if it is possible to do all these exercises with dumbbells?
I can do the squats with the "Smith Machine" I guess, but can deadlifts be done with dumbbells?

I've been training for about a year now, but I've been doing it wrong. None of the big exercises were included, so I thought to build up strength I'd give this workout plan a shot!

Thanks in advance for a constructive answer.

[kethnaab]

exactly. too many kids start off thinking they need to "specialize".

"How can I build a peak in my biceps?"
"How can I develop my upper chest?"
"How can I increase my hamstring musculature?"
"How can I get more of a cap to my medial deltoids"?

Then you ask the kid how much he weighs, and he answers "148 lbs"

well **** dude, how about you try lifting weights for awhile, THEN ask the above questions, eh? :P

build mass first. Then, once you've mastered the "masters of muscle development" that are contained within Rippetoe's workout (www.startingstrength.com - go buy the book! ) you will have a better idea of what your "weak points" are.

Until you're actually big, you have NO CLUE what your weak points are because your ENTIRE BODY is one big weak point!

and to echo Guinness, if you squat DEEP, and do deads and pendlays, your hammies will fry, no worries.

[M.E.]

exactly. too many kids start off thinking they need to "specialize".

"How can I build a peak in my biceps?"
"How can I develop my upper chest?"
"How can I increase my hamstring musculature?"
"How can I get more of a cap to my medial deltoids"?

Then you ask the kid how much he weighs, and he answers "148 lbs"

well **** dude, how about you try lifting weights for awhile, THEN ask the above questions, eh? :P

build mass first. Then, once you've mastered the "masters of muscle development" that are contained within Rippetoe's workout (www.startingstrength.com - go buy the book! ) you will have a better idea of what your "weak points" are.

Until you're actually big, you have NO CLUE what your weak points are because your ENTIRE BODY is one big weak point!

and to echo Guinness, if you squat DEEP, and do deads and pendlays, your hammies will fry, no worries.

Thanks for your answer kethnaab, I agree. But I still don't know if I can do deadlifts with dumbbells or would it be better to buy a barbell and take it to the gym?

[99luftballons]

Scuse me keth, I was just wondering why you changed power cleans to bent rows?

[kethnaab]

Scuse me keth, I was just wondering why you changed power cleans to bent rows?

3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)

either/or.

power cleans are better for overall explosive strength, rows build a bit more muscle.

as for the deadlifts, I'd go looking for a new gym if your gym doesn't even have a barbell

hell, a gym without a barbell is NOT a gym, IMHO.

[Liquidtensi0n]

nice post, and very informative but Im gonna play the goof now and ask a few questions. What if a persons goals are to build a fitness model type body such as http://gregplitt.com/ or http://www.greggavedon.com/simone%20...0shot%202.jpg?

Direct arm work may not be needed but wouldnt having arm work (barbell curls, and either closegrip bench/dips/skull crushers) help a person in their bench and deadlift/row?

And what about hamstring work? wouldnt having strong hamstrings help in your squat?

Im not attacking the workout but Im just trying to learn more here. And these questions are valid. And if you can answer them than that would just help in promoting this workout.

Squatting deep (read: below parallel) with proper form activates the hamstrings and ass. Deadlifts use a lot of hams as well. Your whole body gets hit hard on a routine like this... even the calves although there is no direct work there at all.

[paycheck]

okay if this is my goal http://gregplitt.com/visit/gpGallery...cov&p=0&pic=20 and Im already starting off at 200 pounds slightly high bodyfat (mid teens) due to lack of excercise, would this program still benifit me to reach my goals?

If yes than do I just do this and alternate with low intensity cardio? What I mean is do I just do this program until Ive reached what I need and then focus on carving out the details with isolation etc?

If not how or what would you recommend?

And would this program be good for someone whose bodyfat is between 15-19%?

[kethnaab]

this program will benefit EVERYONE who is either starting off with weights or is "getting back into shape". You can add cardio in the mornings without issue, but keep watch of the knees. If you're heavy, trying to squat and run will wreck havoc on your knees.

this program is "bodyfat independent". cardio and diet control bodyfat. weights build strength and muscle (which in turn burns bodyfat)

[paycheck]

Okay I'll give this routine a shot got nothing to lose right?

For caridio I plan on donig 60 mins low intensity on off days, so alternating between weights and cardio. Unless its better to do it in the morning and lift in the afternoon.

Diet is simple 4 meals and 3-4 snacks. All clean, even though I went on a great cheat the last 4 days. I was off and enjoying the little break from no homework or work.

So I posted the goal of this type of body http://gregplitt.com/visit/gpGallery...cov&p=0&pic=20

So would you say that to use this program until I cant add any more weight? By that time I would have built a good foundation and then perhaps go on and focus on isolating the muscle?

I dont have access to a dipping/chinning station. So my question is on workout a can I do close grip benches? and what would you recommend for the chins? if Im already doing rows?

[Choktu]

sorry if this is a stupid question but is daily accessory work done every day or only after workouts?
Thanks

[Sticky Wicky]

I'm just starting this stuff and feel lost.

I'm 20 years old 6'1" tall and around 175 pounds.

I eat junk food and drink loads of soft drinks like the original poster stated.

I never put on weight no matter how much I eat.

Is gaining weight (eating loads of foods, etc.) the best way to start building muscle?

Why is it I can't lift weights will eating what I currently am eating?

Should I start taking supplement stuff like weight gainers (i.e. N-Large 2) and protein stuff? Do any of them actually taste good or even help?

I'm totally new at this so hopefully I can get some help.

I have alot of weights in my garage. I have a Golds Gym weight bench that has a bench press, preacher curl, leg exercise extension, and a pulley exercise. I have about 200 pounds total in dumbells...and about 400-450 in regular weights. (I bought a load of weights from my uncle last year.)

[acidburrito]

sticky, there are a ton of posts about proper diet in the nutrition forum, your questions about junk food, clean food, weight gainers, etc have all been asked hundreds of times there in just about every conceivable form. try the search function

[Sticky Wicky]

Ughh...I hate forums...the search things never find what I'm looking for.

[young and strong]

Great post Kethnaab. Personally i think power and hangcleans are way better than rows and are also the best bicep exercise.
I don't agree with you on the dirty diet bit. I ate a little dirty on this program and gain a decent amount of fat as well so i believe you need to eat heaps clean.

[Andalite]

Great post Kethnaab. Personally i think power and hangcleans are way better than rows and are also the best bicep exercise.
I don't agree with you on the dirty diet bit. I ate a little dirty on this program and gain a decent amount of fat as well so i believe you need to eat heaps clean.

i second that... even i've become fatter..... my fat% must be back to 20 by now.... the only thing that cheers me up is the new PRs i set.....

[kethnaab]

sorry if this is a stupid question but is daily accessory work done every day or only after workouts?
Thanks

Only after workouts

Is gaining weight (eating loads of foods, etc.) the best way to start building muscle?

it's the ONLY way.

I don't agree with you on the dirty diet bit. I ate a little dirty on this program and gain a decent amount of fat as well so i believe you need to eat heaps clean.

well, the post's primary target was the skinny teenager. if you're chubby when you start, you don't even need ot eat a caloric surplus to get a substantial shift in body composition.

I love hang cleans and power cleans as well. In fact, my recommendation for the "best" deltoid workout consists of 1 exercise - the hanging clean and press. :P

the only thing that cheers me up is the new PRs i set.....

and with the muscle you built developing those PRs, cutting is that much easier.

[Andrew.Cook]

Nice post Keth. Looks like it had a strong response as well.

[TexAss]

Agree, nice post.

I think after my shoulder rehabs and I get the green light from the PT I'm going to do this. I think it'd be nice to see what it can do for an intermediate lifter (I still have loads of initial mass to put on).