need to gain quality muscle.. - Page 2 - UK-Muscle Body Building Community

**big** · 27-03-2005, 03:40 PM

Quote:

Originally Posted by river

so if i do low reps 6-8, with more weight without the recovery time, a few times a week, i should be ok for a start?

I'm not sure exactly what you're asking so it's probably easier if I show you a typical 2 day split:

Monday (upper body push and abs)
---------
DB Bench 2x6
Military Press 2x6
Dips 2x6
Weighted abs 2x10

Thurs (legs and upper body pull)
------
Squats 1x20
Leg Press 1x15
SLDL 1x8
Chins 2x6
BB Row 2x6
BB Curls 1x8
Calf raise 1x15

Note that these do NOT include warm-ups - you will probably want a few light warm-up sets to start with.

As you can see the majority of exercises are compounds (like bench, dips, military press, rows etc) with a small amount of accessory work thrown in (abs, bb curl, calf raises) to get you used to those movements without wasting your time on them. People really grow seriously with the big compounds moves with heavy weights.

The workout is intentionally low volume and IMO is a great place to start. Focus totally on adding a small amount of weight each week while keeping form strict. As soon as an exercise stalls, substitute it out for a different one. No point in carrying on with something that's stopped working - go back to it later.

If you would rather lift 3 times a week, you can split that routine up with an upper push / upper pull / legs split - but just be careful about overtraining if you start adding volume. A lot of people find doing legs and upper body pull on the same day taxing, so you could split these up.

You also don't have to go by the 7 day week. You could do upper body push, rest 2 days, then upper body pull, rest 2 days, then legs and rest 2 days.. then repeat the cycle.

Just experiment a little, without overtraining, and find out what works best for you.

Jock · 27-03-2005, 04:34 PM

Excellent advice from Big there take heed bro!!!

Just like to throw in my $0.02, looking at your diet and your stats, I think you would really struggle to eat 4000kcals a day and get anything over 300g of protien. Not having a go at Big's advice at all but, I it looks that eating enough is your problem at the moment. Start of with a more achievable target of 3000kcals first then increase when you start to get results and you feel more comfortable eating on the clock.

Bearing in mind you are a beginner I think you should should aim for about 3000kcals a day, using a standard beginners macro split (50% Carbs 30% Protein 20% Fat) you should for approximatley 375-380g of Carbs, 225-230g of Protein and 65-70g of Fat per day.

Best of luck, Jock

**hackskii** · 27-03-2005, 05:42 PM

OK, first of all welcome to the board.

Second of all you need more protein in each meal and less carbs. There are better carbs than white toast, actually that is highly processed and not too good for you nutritionally.

You need more water too, that is half the daily allowence and even that might be too low.

You need to work legs too, squats come to mind. They will make you overall stronger and working legs can raise serum testosterone levels too.

Now the diet:

breakfast: white toast OR cereal/fruit juice......replace this with:
oatmeal, small amount of butter on the oatmeal and 2 scoops of whey protein in the oatmeal.

lunch: white bread sandwiches, tuna OR jacket potato, beans etc..
More white bread......Not good... Tuna and a potato would be ok but add a couple of fish oils in here.

dinner: pasta (plate full) cheese sauce.
That white bread and pasta are highly refined foods and are pretty much junk if you ask me. Once and a while they are ok but not for your mail staple of diet.
Steak, broccoli with some cheese on it but you can mix and match some vegetables here.

snack: oranges, toast.
Almonds would be a good snack, or maybe a couple of hard boiled eggs and an apple.

water: 4 glasses a day.
Half the minimum amount you need, double that or even tripple that and if it is filtered water this is better.

I know you are martial arts so if you streatch you wont lose much speed but will probably increase strenght.

compound basic movements, squats, deadlifts, bench, military, pullups.

**hackskii** · 27-03-2005, 05:50 PM

You need to add a protein to each of the meals.
Only exception is food that has protein in it like lets say cottage cheese. Good snack too.
If you eat a bananna then eat a chicken breast with it and take in some fat in the likes of nuts or oils like the fish oils. I take 12 a day and love them. They are 1 gram each capsule.

If you eat some toast (not a good food) then put some tuna on that toast.

If you eat oats then toss some protein powder in it, this makes it nice and creamy.

If you are going to eat beans then toss some steak in there.

river · 27-03-2005, 05:50 PM

thankyou for the replies, you've all been so helpful. it's really appreciated.

i'll assimilate the info, and put together a eating plan, and let you know how I get on.

is any whey protein supplement ok?

river.

**hackskii** · 27-03-2005, 09:34 PM

I like Designer Whey myself but Im not sure you can get that in the UK

I would also add some creatine in there too for some size.

27-03-2005, 04:34 PM	#17 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,039	Excellent advice from Big there take heed bro!!! Just like to throw in my $0.02, looking at your diet and your stats, I think you would really struggle to eat 4000kcals a day and get anything over 300g of protien. Not having a go at Big's advice at all but, I it looks that eating enough is your problem at the moment. Start of with a more achievable target of 3000kcals first then increase when you start to get results and you feel more comfortable eating on the clock. Bearing in mind you are a beginner I think you should should aim for about 3000kcals a day, using a standard beginners macro split (50% Carbs 30% Protein 20% Fat) you should for approximatley 375-380g of Carbs, 225-230g of Protein and 65-70g of Fat per day. Best of luck, Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-03-2005, 05:42 PM	#18 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	OK, first of all welcome to the board. Second of all you need more protein in each meal and less carbs. There are better carbs than white toast, actually that is highly processed and not too good for you nutritionally. You need more water too, that is half the daily allowence and even that might be too low. You need to work legs too, squats come to mind. They will make you overall stronger and working legs can raise serum testosterone levels too. Now the diet: breakfast: white toast OR cereal/fruit juice......replace this with: oatmeal, small amount of butter on the oatmeal and 2 scoops of whey protein in the oatmeal. lunch: white bread sandwiches, tuna OR jacket potato, beans etc.. More white bread......Not good... Tuna and a potato would be ok but add a couple of fish oils in here. dinner: pasta (plate full) cheese sauce. That white bread and pasta are highly refined foods and are pretty much junk if you ask me. Once and a while they are ok but not for your mail staple of diet. Steak, broccoli with some cheese on it but you can mix and match some vegetables here. snack: oranges, toast. Almonds would be a good snack, or maybe a couple of hard boiled eggs and an apple. water: 4 glasses a day. Half the minimum amount you need, double that or even tripple that and if it is filtered water this is better. I know you are martial arts so if you streatch you wont lose much speed but will probably increase strenght. compound basic movements, squats, deadlifts, bench, military, pullups. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-03-2005, 05:50 PM	#19 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	You need to add a protein to each of the meals. Only exception is food that has protein in it like lets say cottage cheese. Good snack too. If you eat a bananna then eat a chicken breast with it and take in some fat in the likes of nuts or oils like the fish oils. I take 12 a day and love them. They are 1 gram each capsule. If you eat some toast (not a good food) then put some tuna on that toast. If you eat oats then toss some protein powder in it, this makes it nice and creamy. If you are going to eat beans then toss some steak in there. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-03-2005, 05:50 PM	#20 (permalink)
river Newbie Trainer Join Date: Mar 2005 Posts: 34	thankyou for the replies, you've all been so helpful. it's really appreciated. i'll assimilate the info, and put together a eating plan, and let you know how I get on. is any whey protein supplement ok? river. __________________ Current Weight: 8st 7lbs !!!! (updated 24/04/08) Target Weight: 10st ------------------------------------------- Equipment: Powertec Power Rack - On order ------------------------------------------- Routine: Abbreviated, Squat/Deadlift/Dips or Bench/Pull-ups. Medicine ball for core work. -------------------------------------------

27-03-2005, 09:34 PM	#21 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	I like Designer Whey myself but Im not sure you can get that in the UK I would also add some creatine in there too for some size. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.