Stanco

Hey Big, i think your post was brilliant. As being one of those "160-180 pound fitness enthusiasts" who don't believe in consuming a large amount of protein, im gonna bite the farkin bullet and down 200+ g's a day.

Hey, just look at my pic in the members section, i need muscle!

TCB

Hello,
First post on this forum, though I have been lurking for some time.
It’s been about fifteen years since I last lifted any weights, I must have been about 25/26. I think I lasted about six months, and after not making any real noticeable gains I gave up.
I am pretty sure I know why, wrong exercises, over trained, crap nutrition and not enough rest, looking back (and knowing what I know now, from reading on this forum) i don’t know how I didn’t lose wait never mind gain a bit.
Anyway I think I will give “Bigs” routine a try and see how I get on,

Cheers,

TCB.

TCB

Any idea how many warm-up sets should be done and at whaa weight, i.e.

2 x 10 at 50% max weight for exercise?

cheers,

TCB.

winger

TCB=Taken Care of Business.

I don't think any set amount of weight, just as long as you are warm for your work sets. I progressively warm up. My first set is almost the bar.

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big

Like Mr. Winger said, do it progressively.

You should be warming up - not tiring yourself out. The amount of warm-up sets you do depends on the weight you're lifting. A 300kg squatter will need a whole load more warm-ups than a 50kg squatter for example.

If you're about to lift 100kg for 2x8, I would recommend something like this:

Bar x lots
50kg x 8
70kg x 5
90kg x 3
100kg x 8 x 2 sets

Everyone warms up slightly differently, so experiment and find what's best for you; but the above is a pretty good starting point.

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TCB

Cheers winger.

TCB

Cheers big, much appreciated.

thestudbeast

but let's face it, when you're pounding down the protein, it can be hard to chow down on a ton of veggies too, so just hit a multi-vitamin if you prefer.

can I put this quote in my sig?

winger

I think whole foods are much better than pills. What about the fiber?
I have yet to see what man can make, that God hasn't already perfected.

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Bulldozer

Yep agree with winger.

No supplements are needed to grow, none at all !!

They are just conveniant, but IMO not better than whole food.

If you look at the real big boys diets they dont seem to use whey etc as a rule, they just eat 300 chickens, 2 cows and 400 eggs a day ;)

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winger

LOL.

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big

Yep - I am with you Winger. Whole foods rule. My point (as Bulldozer re-iterated), its bloody hard to eat a big bowl of filling veggies when you've just eaten a small farmyard of food ;)

Sometimes its easier to take the vitamins rather than attempting to cram down a bucket of green beans. And sometimes its easier to drink a whey shake than have a 5th chicken that day if that's what you need to grow. Sure, if you can do the food, do the food

thestudbeast - by all means use whatever quotes you like.

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winger

I still think if your body is used to pounding down large amounts of protein, then your body will need large amounts of protein just to maintain.

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big

Well that's sort of the nature of the beast.

To get big, MOST people (genetic freaks aside) need considerable quantities of protein. Protein is what's used for muscle building after all.

Once you've got to that size, even to maintain it you will need ****-loads of protein.

By all means, if you can get big on smaller quantities of protein so can fit a healthier more balanced diet into your lifestyle, go for it! But the majority of people have to make some form of sacrifice if they want serious size and aren't getting anywhere near the gains they want from lower amounts of protein.

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winger

Agreed, but not everybody has to eat tons of protein.
There are two guys in my gym that are vegetarians and they are ripped and big. No they didn't get big eating protein first either. I am not disagreeing, I am saying their are exceptions to the rule.
I still think 30-50 grams of protein a meal is fine. Just eat more meals.

Let's just say a guy wants to eat 2 grams per pound of bodyweight, he might have to limits some fats or carbs so he doesn't take in to many calories. Get my point sunshine?

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