xylyx

hey ive been lifting for a long time however i cant get my weight past 150, so i started looking for a program i thought i might try. Has anybody tried out any of these programs, If so please tell which one you would recommend::



www.15MinuteHell.com

http://www.freakygrowth.com/muscles.html

www.HowToGetJacked.com

www.From SkinnytoMuscular

www.Hugegainsfast.com

www.Bodybuilder-secrets.com

www.fastmusclegain.com

www.grow-muscle-now.com

www.bodybuildingfanatic.com/musclebuilding.htm

www.body-building-book.com/?hop=westy04

Please give recommendations on which program will give the fastest reults in weight increase while keeping body fat to lowest.

big

A program on it's own won't push your bodyweight up. It's your diet that you really need to consider.

As far as a routine goes, don't be paying for any of those scams. Just follow a simple routine, such as the one in my sig, and eat plenty of good food, especially protein.

If you're not gaining weight, it's highly likely that it's purely a diet thing.

Bigdav

wtf what a load of pish those sites are, stick with what big reccomends in his link and keep an eye on this board, plenty knowledgeable peeps on here who can help out, and welcome to the board mate

Jock

Agree with both of the last 2 posts, the only way you will grow is though commitment to diet and training.

hackskii

Basic compound exercises and food and sleep.

xylyx

the problem is though i dont have a changing diet plan nor do i have a changing training program that WORKS so im kinda lost (lost is a misnomer since ive been lifting since 11). This is what i do currently in a 6 week program:

Week 1
2 set per exercise
2 minute rest btw sets
8-11 rep range

Week 2
3 sets per exercise
1.5 minute rest btw sets
4-7 rep range

week 3
same as week 2

week 4
4 sets per exercise
1 minute rest btw sets
8-11 rep range

week 5
5 sets per exercise
1 minute rest btw sets
4-7 rep range

week 6
same as week 5

week seven
start cycle over

Tuesdays-Chest, biceps, and abs
Thursdays-Legs and shoulders
Saturdays-back, triceps and forearms

Chest-Flat Bench and Incline Bence Biceps-Incline DB curls and preacher curls (sometimes 21s)

abs-weighted crunches

legs-squats, seated leg curls and calf raises on a machine
shoulders-DB presses and Upright rows

Back-Pullups w/some help and deadlifts
Triceps-Close grip Bench and Skull crushers with a bar
Forearms-behind the back forearm curls

Thats my workout. i mean it looks good and everything but i dont know y it isnt working for me. Anybody know anymore compound exercises i should do to get more growth. feel free to make any modifications to the program if you like

As for diet:
I dont count carbs, fats, and protein. I dont take more than 60 grams of protein in a day either cuz i mean whats the point?? Muscle is composed of mostly water and glycogen and amino acids (of which you can all get in a normal protein intake). So y all the need for bucketloads of protein? I mean we got pleanty of VEGETARIAN bodybuilders out there (Bill Pearl for one), so y not follow them? Another example is prisoners. There's no way prisoners get take in massive amounts of protein (whether it be from natural sources or from powders, shakes, etc) yet ther're some of the most massive and defined men (and no they dont all have great genetics either). Go to the following site and you'll see the guy poses the same argument: www.fromskinnytomuscular.com. Im NOT intending to offend anyone or anything its just i have some different views. and if im wrong, corret me. Actually the author of this site (http://www.freakygrowth.com/muscles.html) says he wrote an article on this Forum and he got banned ten minutes later (i dont know if its the truth or not, im just presenting the info). Anyways' all i do is count calories. As for sleep im fine on 6 hours, the more i sleep the more tired and lazy i get. See whats wrong and i look forward to some suggestions.

again no hard feelings

thanks

though the 15minuteHell program does look pretty intriguing

verve

I think we just identified the problem, or one of them.


Not all protein comes from meat.


I don't remember any prisoner's ever having great figures you seem to think. You're saying there are prisoners the size of a pro bodybuilder on 60 grams protein per day? Which planet is this?

There's another problem...

Get the feeling you're trying to sell something


Anyway, put simply, if any of your arguements such as only 60 grams protein per day etc. actually worked, you wouldn't be stuck at 150, would you? You post that your opinions are right, and our methods are wrong, yet we're growing, and you're not. Sorry to sound harsh, but you're either trying to sell something or just making excuses.

winger

Spot on. I almost didn't want to add anything to what vervefan has said. I did say almost......lol.
It works like this. Calories consumed to calories burned.
If you are not gaining then you are eather doing to much activity or not taking in enough calories. Oh tell Vern I said hi.........lol.
I dont like your routine in a way. I would go heavier with more rest time. ;) Eat more, go heavy and force the body to grow.

xylyx

No no maybe your right about my rest and protein (in fact i think u r right, now that isee it from your point of view), but dont get me wrong im not trying to sell you anything (y would i be trying to sell you anything, if im not myself not satisfied w/my appearence?). Anyways i appreciate the replyies, however i do want to request something. You said go heavy more, so could u give me any ideas on how heavy i should go? I mean could you give me a new training routine? maybe yours? I dont hav time to train more than 3 days a week cuz of school and other activities. Also i was wondering since you cracked down on my diet, if u could give me a sample diet and a rough estimate of how many calsories i should take in daily and if i should reduce calories on nonworkout days (u know zigzagging) and that kinda stuff. One last thing, y isnt 6 hrs a good thing, sice its summer i can sqeeze in 3 more hours, but wi school i only get in about 6. Is 8 hrs a must?

thanks

xylyx

oh and by the way i could also use some help on motivation

no results=little or none motivation. They go hand in hand so i could use some help

Bigdav

Take your bodyweight of 150 and multiply it by 13, that gives you a rough estimate of how many calories you need to maintain. Add 500 calories to that amount and train hard, if your not makin gains after a month, add another 500 calories, repeat until you get the desired results. Do your working sets for 6 to 8 reps, meaning use a weight which allows you to get 6 reps, when you can get 8 with it use a heavier weight to get you back down to 6. your routine seems pretty good just work hard enough at it and EAT, EAT, EAT.

Bigdav

And for motivation, look at bodybuilding mags, vids etc. If you cant get motivated its more than likely cos your not making any gains, as soon as you see some you'll more than likley get more motivated to train, if not, give up and take up knitting, or bowling

winger

How many excercises are you doing per bp?

hackskii

I only mentioned going heavy because you wont be consuming as many calories working out and still getting the resistance that you need for muscle growth.

Shoot for the low end and grab a gram of protein for every pound of bodyweight.

60 grams of protein is pretty low for someone who worksout.
Not only that I know guys that eat more protein than that in just one meal, even a snack.

xylyx

Thanks

to winger: i do 2 exercises per bodypart. for legs i do squats for quads, seated curls for hamstrings, and just calf raises for calves

i got 2 more questions

1: Could somebody give me more compund body exercises. the only ones i know so far are deadlifts, squats, bench press, power cleans

2. What body parts what do power cleans work? If i were to replace one of exercises w/power cleans, which one should i replace?