Make me Huge.

[UberPump]

Hey I have been reading these forums for awhile but I have never become a member lol...Thank you for everything I have learned from here thus far. I am seeking some critique/advice/training. This may be long, if you care to help me reach my goals please do read

I want to get big. real big.

I have been lifting since my teens I am 24 now. I am starting to think i have hit a wall of some sort maybe you guys can help me figure out the deal.

Food:
~I do not eat red meat~

Breakfast:
-Banana
-3 eggs
-3packets of quaker oatmeal
-Yogurt

Lunch:
-Tunafish Wrap with a little bit of cheese Or Chicken sandwich
-Random fruit

Dinner:
-Usually Fish,eggs or chicken
-Random Fruit
-Vegetables(soup or beans,corn ect)

Supplementation:
-I have been taking 5g a creating per day.(usually cycle off every other mo)
-I drink a protein shake sometimes before I work out. (Not always)
-I always drink a protein shake after my workout.(Currently: GNC's Amplified Wheyabolic Extreme 60 lol)
-Universal Animal Pak(I only take one pack per day though 30min after breakfast)

Training:
~My training I usually do after work(Graveyards) in the morning's
~I usually hit each muscle with 3 different exercises with 3 sets 8-12reps
~I do a warm up set for every exercise I do usually 10 reps.
~On leg days I train with higher reps (15)
~Chest days I hit flat,incline,decline 3 sets each and finish with fly's/pec deck
~I have this strange habit of doing two types of pre warmups before i work out to get a pump going lol..I switch on and off. I warm up with rope pulldowns superset with rope curls High reps. usually 2 sets Or I warm up with dips/pull ups 3 sets. On leg days I always warm up with 2 sets 30-50 reps leg extension's to get a pump going.
~I Do cardio randomly when I feel like it. 30-45mins treadmill/outside/stairclimber
~I run for 10 mins before workouts to get in the zone.

-Current split:

Day1:
-Chest/Tri/abs

Day2:
-Back/Bi's

Day3:
-Legs/Abs

Day4:
-Shoulders

2 Day Break.

Why I believe I have hit a wall:
Bench: I cannot break 215???
However I am always seeing improvements although slowly, in other area's

I am willing to do what it takes...I will not except failure

 

[Alex A]

Hey bro.. i hear you. we all want to get huge but its a process and a journey..

No quick copy and paste diet you can follow.. it takes work... obviously you know that..

No offense but there are many many things i would change up here... starting with meal one 3packs of oatmeal and yogurt... that right there is over a hundred grams of carbs or more and a ton of sugar...

Three eggs is not enough protein and i would not eat whole eggs, even despite yourelf wanting to get big.

I dont have the time on this thread to post meal by meal the changes I think you need... also , the supps and training need an overhaul..

I know your reaching out for help and im sure someone might spend the time to try to grind out a new plan . But what you really need is someone to work with you on this..

You need the plan overhauled then you need help guiding you along and someone to make changes and updates to it.. No pressure.. but, i think in your situation, you need some help.. You might not think so, but that would be my advise..
I usually dont solicit myself here.. people just contact me. by going to my website and making a decision of..... Is it worth hiring an expert in condition diet or not?

I used to train for years, way back when and it got me know were.. Noboday could really tell i spent 1.5 hours in the gym a day.. the reason being, my diet was flawed ...and my plan had wholes in it.. Once i fixed that.. My life changed for the better. Not only did i look 10 years younger when i dropped all the bodyfat and gained a ton of muscle... but.. i just felt like a king! The money i spent on hiring the help came back to me ten times over..

Anyways... think about this... is it worth it? someone elses eyes looking at you and making the decesions on what you need to do, updating it and working with you.. is probably the way to go... but like i said.. no pressure.. its up to you.. My transoformation was priceless

 

[Quad-smack]

There is no easy way or magic bullet. Either hire someone that can show you the way or read, learn and make yourself huge.
BTW being huge isn't all it's cracked up to be. I'm happier being big & ripped than huge without a doubt!

 

[bigguns078]

Like the previous posts said... Alot of changes needed here.. I'll give you some of my basic input..

1. Your not eating enough protein to grow.. Get to 1.5 grams per lb of bodyweight.

2. To grow you need to get stronger.. Put more good stress on the muscle.. I think your workout is flawed with too much volume.. Take a look at Big A's routine or something similiar with heavier weights less volume and/or increased training frequency per muscle group..

3. Fruits and veggies are good.. But i think you need more complex carbs (oatmeal, ezekial bread, rice, potatoes, etc.) in you diet.. And some healthy fats (olive oil, coconut oil, avocados, nuts, etc..)

4. Do alot more research here on nutrition and training.. Then come back with a revised plan... Good luck..

 

[tkav1980]

this is from another thread....start here
This is a general guide for beginning and intermediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.

We will go through training, diet and gear. I will
tell you the principles behind everything that I
recommend for you to do, so you can understand why
certain things happen, so in the future you can fix
problems yourself.
Bodybuilding is a very simple and logical endeavour.
Everything that you do has to be logical. Only logical
actions will give you results. Every time that you
come across a new principle, always ask yourself it it
makes logical sense. If it does not, dump it!

TRAINING

Why does a muscle grow? Because it has to adapt. When
does it have to adapt? When you expose it to something
that it has not done before. When is something that it
has not done before? When the muscle is taxed 100%.
That's 100% effort. What's 100% effort? When you train
to 100% PHYSICAL, not mental failure. So, to make the
muscle grow, you have to train with 100% effort
otherwise, the muscle will not adapt/grow.
Now, using the above logic, for a set to be beneficial
to your growth, it needs to be 100% effort. So, a 100%
effort set of an exercise, will make you grow. Then,
what is the point to do a second set of that exercise?
You cannot go more than 100%. The muscle already has
been taxed by 100% from the first set, so why should
you do a second one? You will just eat into your
recovery ability.
So, you should only do one set to failure per
exercise. Later on, I will describe the training
program and how exercises and warm-ups are involved.

A muscle will not grow until it's recovered. The
muscle will not begin to recover until the nervous
system is recovered. It takes roughly 24hours for the
nervous system to recover from a workout. Only then
will the muscle begin to recover and grow. So, you
should never train 2 days in a row. Even if you train
different bodyparts, you still use the same nervous
system. You train 2 days in a row, your nervous system
recovers, but by the time the muscles begin to, you
train again, so the body has to concentrate again on
recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed,
Fri) is more than enough. Numerous pros, including
myself, train like this offseason for maximum growth.
Even if you use streroids, you still have to train
like this. Steroids increase your recovery ability,
but they also make you stronger at a quicker rate. The
extra strength will give you the ability to train
harder/tear more muscle tissue, so you will need the
extra recovery that the steroids will give you.

The following is a great training program that I
recomend:

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

You do a lot of warm-ups for your first exercise of
the day. You do one warm-up for the first exercise of
each bodypart, only to optimise the firing of te
neuropathways.
Let's use chest as an example - if for example your
max (work set) in the incline press is 3 plates, then
you do 2 warm-ups with the bar, 2 warm-ups with one
plate, 1 warm-up with 2 plates and then your work set
with 3 plates. The work set is a set where you fail at
about 6 reps. Every workout, you have to do more reps
or increase the weight in that work set (remember, the
muscle has to do something that it has not done
before). So if one work out you fail with 6 reps, the
following nothing less than 7. When you reach 8 reps,
the following workout you should do (increase) a
weight where you can do minimum 4 reps. Then increase
your reps again every workout until you reach 8 again,
and so on. Each rep has a tempo of 2-1-1. That is 2
seconds in the negative, one second in the contraction
and 1 second in the positive.
Then, after you fail in the incline press, you move
straight to flat flyes. You do not need a warmp now
because your chest is more than warm after you failed
on presses.
And that's it for chest. The basic routine stays the
same. If you want variety, small changes as using DB's
instead of BB or doing flat presse and incline flyes
for example, is mor ethan enough variety to keep the
muscle 'confused'.

DIET
VERY simple. Very important that you try to get as
close to 500g of protein per day. Easiest way to do
that is to have a whey protein shake in water with
every meal. Fats and carbs don't matter. Calories
don't count, macro nutrients (protein, fat, carb) do.
If you get to add fat on, just cut out the fats and
keep your carbs bellow 300g/day. That's all it is!
Very simple, but hard to stick to, so not many people
get results. On gear, the more protein you eat, the
more you grow. Is as simple as that.

 

[tkav1980]

then eat this....change out red meat for something else but it needs to be high protien.
12 eggwhites cup oats
11:30 shake + oats + creatine
12 train
1 pm PWO shake WPI in Grape juice + creatine
2 pm 10 oz flank steak steamed veggies
4 pm 12 0s chkn or fish 1 cup brown rice
6:30 12 oz lean ground beef & salad
8 :30 Shake + oats

10:30 pm chicken or fish with olive oil and salad or veg

12:30 WPI shake in water with olive oil.

all shakes were changed to 50g WPi 30G caesin.

also at around 5 am im starving to i premix more WPI/caesin and just pound it down in the middle of the night.




read and understand these 2 posts then ask any questions you have. hope that helps.

 

[EasyEJL]

Although i'd say you dont NEED as much protein as others are suggesting, it won't hurt anything but your wallet a little either, and you are a bit less likely to add fat eating higher protein than higher carbs.

But regardless, you need to eat more protein, and more overall CLEAN and healthy calories. if you want to do something relatively easy to prepare, try something like baking 5lbs of chicken, making 8 cups of quinoa or brown rice, 2-3lbs of asparagus. Cube up the chicken and asparagus, mix the whole thing together with some olive oil and your choice of seasonings for flavor and you can just measure out portions for your meals. You'll likely find it easier to eat 5-6 meals to get in the volume you want, but if all you can eat is 3 then they just need to be bigger.

Track your calories in fitday or something like to it see what you are taking in now, and try to get in at least 300 more calories a day

 

[Nssca]

this is from another thread....start here
This is a general guide for beginning and intermediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.

We will go through training, diet and gear. I will
tell you the principles behind everything that I
recommend for you to do, so you can understand why
certain things happen, so in the future you can fix
problems yourself.
Bodybuilding is a very simple and logical endeavour.
Everything that you do has to be logical. Only logical
actions will give you results. Every time that you
come across a new principle, always ask yourself it it
makes logical sense. If it does not, dump it!

TRAINING

Why does a muscle grow? Because it has to adapt. When
does it have to adapt? When you expose it to something
that it has not done before. When is something that it
has not done before? When the muscle is taxed 100%.
That's 100% effort. What's 100% effort? When you train
to 100% PHYSICAL, not mental failure. So, to make the
muscle grow, you have to train with 100% effort
otherwise, the muscle will not adapt/grow.
Now, using the above logic, for a set to be beneficial
to your growth, it needs to be 100% effort. So, a 100%
effort set of an exercise, will make you grow. Then,
what is the point to do a second set of that exercise?
You cannot go more than 100%. The muscle already has
been taxed by 100% from the first set, so why should
you do a second one? You will just eat into your
recovery ability.
So, you should only do one set to failure per
exercise. Later on, I will describe the training
program and how exercises and warm-ups are involved.

A muscle will not grow until it's recovered. The
muscle will not begin to recover until the nervous
system is recovered. It takes roughly 24hours for the
nervous system to recover from a workout. Only then
will the muscle begin to recover and grow. So, you
should never train 2 days in a row. Even if you train
different bodyparts, you still use the same nervous
system. You train 2 days in a row, your nervous system
recovers, but by the time the muscles begin to, you
train again, so the body has to concentrate again on
recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed,
Fri) is more than enough. Numerous pros, including
myself, train like this offseason for maximum growth.
Even if you use streroids, you still have to train
like this. Steroids increase your recovery ability,
but they also make you stronger at a quicker rate. The
extra strength will give you the ability to train
harder/tear more muscle tissue, so you will need the
extra recovery that the steroids will give you.

The following is a great training program that I
recomend:

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

You do a lot of warm-ups for your first exercise of
the day. You do one warm-up for the first exercise of
each bodypart, only to optimise the firing of te
neuropathways.
Let's use chest as an example - if for example your
max (work set) in the incline press is 3 plates, then
you do 2 warm-ups with the bar, 2 warm-ups with one
plate, 1 warm-up with 2 plates and then your work set
with 3 plates. The work set is a set where you fail at
about 6 reps. Every workout, you have to do more reps
or increase the weight in that work set (remember, the
muscle has to do something that it has not done
before). So if one work out you fail with 6 reps, the
following nothing less than 7. When you reach 8 reps,
the following workout you should do (increase) a
weight where you can do minimum 4 reps. Then increase
your reps again every workout until you reach 8 again,
and so on. Each rep has a tempo of 2-1-1. That is 2
seconds in the negative, one second in the contraction
and 1 second in the positive.
Then, after you fail in the incline press, you move
straight to flat flyes. You do not need a warmp now
because your chest is more than warm after you failed
on presses.
And that's it for chest. The basic routine stays the
same. If you want variety, small changes as using DB's
instead of BB or doing flat presse and incline flyes
for example, is mor ethan enough variety to keep the
muscle 'confused'.

DIET
VERY simple. Very important that you try to get as
close to 500g of protein per day. Easiest way to do
that is to have a whey protein shake in water with
every meal. Fats and carbs don't matter. Calories
don't count, macro nutrients (protein, fat, carb) do.
If you get to add fat on, just cut out the fats and
keep your carbs bellow 300g/day. That's all it is!
Very simple, but hard to stick to, so not many people
get results. On gear, the more protein you eat, the
more you grow. Is as simple as that.

Regarding the CNS recovery this is the best advise I have seen in a long while.I don't care how much protein you eat or how much you push a log book...if you don't give your Central nervous system a break with EOD training you will not grow to your max potential.
All these "I've never been a pro or never competed" Gurus never talk about CNS recovery...why is that?
Good post !!!!

 

[therecanonlybe1]

Hey bro.. i hear you. we all want to get huge but its a process and a journey..

No quick copy and paste diet you can follow.. it takes work... obviously you know that..

No offense but there are many many things i would change up here... starting with meal one 3packs of oatmeal and yogurt... that right there is over a hundred grams of carbs or more and a ton of sugar...

Three eggs is not enough protein and i would not eat whole eggs, even despite yourelf wanting to get big.

I dont have the time on this thread to post meal by meal the changes I think you need... also , the supps and training need an overhaul..

I know your reaching out for help and im sure someone might spend the time to try to grind out a new plan . But what you really need is someone to work with you on this..

You need the plan overhauled then you need help guiding you along and someone to make changes and updates to it.. No pressure.. but, i think in your situation, you need some help.. You might not think so, but that would be my advise..
I usually dont solicit myself here.. people just contact me. by going to my website and making a decision of..... Is it worth hiring an expert in condition diet or not?

I used to train for years, way back when and it got me know were.. Noboday could really tell i spent 1.5 hours in the gym a day.. the reason being, my diet was flawed ...and my plan had wholes in it.. Once i fixed that.. My life changed for the better. Not only did i look 10 years younger when i dropped all the bodyfat and gained a ton of muscle... but.. i just felt like a king! The money i spent on hiring the help came back to me ten times over..

Anyways... think about this... is it worth it? someone elses eyes looking at you and making the decesions on what you need to do, updating it and working with you.. is probably the way to go... but like i said.. no pressure.. its up to you.. My transoformation was priceless

i can hardly tell the difference..

 

[UberPump]

Holy..Shit...

So right after the post by Tkav1980 typing up that big a routine...I have to say..

i have been following the routine and diet to a T and I have seen rediculous results... It seems my problem was my lack of recovery time.

15 days ago i was stuck at 215 flat bench.

I just cleaned 275 4 reps on incline. And have been pushing 850 on the angled leg press @ 6 reps up from 500.

Im not sure weather it is 100% the diet and rest days alone doing the trick. But I am loving it

My only supplements still are GNC's amblified Creatine and GNC's amplified wheyabolic extreme 60 (both great products imo but shitty serving sizes)

I am starting to think about my next obstacle i forsee being my weight. I only weigh 190 lbs.

PS: When the routine asks me to do a work set i have been doing 8 8 6 as a set. doing one set of 8 reps made me feel like i was just warming up.. I dont know if this is what was meant as a "work set" or not.

Thank you tons guys..you fuckin rock! as a new member here I feel happy to admit I finally found a place where people know what they are talking about. and can actually help me as apposed to just trying to get me to buy shit. Where do I make my donations.

 

[tkav1980]

Holy..Shit...

So right after the post by Tkav1980 typing up that big a routine...I have to say..

i have been following the routine and diet to a T and I have seen rediculous results... It seems my problem was my lack of recovery time.

15 days ago i was stuck at 215 flat bench.

I just cleaned 275 4 reps on incline. And have been pushing 850 on the angled leg press @ 6 reps up from 500.

Im not sure weather it is 100% the diet and rest days alone doing the trick. But I am loving it

My only supplements still are GNC's amblified Creatine and GNC's amplified wheyabolic extreme 60 (both great products imo but shitty serving sizes)

I am starting to think about my next obstacle i forsee being my weight. I only weigh 190 lbs.

PS: When the routine asks me to do a work set i have been doing 8 8 6 as a set. doing one set of 8 reps made me feel like i was just warming up.. I dont know if this is what was meant as a "work set" or not.

Thank you tons guys..you fuckin rock! as a new member here I feel happy to admit I finally found a place where people know what they are talking about. and can actually help me as apposed to just trying to get me to buy shit. Where do I make my donations.

try this experiment. for saftey reasons well use dumbell preacher curls or a hammerstrength chest machine. play around with some weight until you find a weight you can only do 3 reps with. now take that weight, and with good form, get at least 6 reps. thats how hard you need to be pushing your work set. once you understand whats its like to push thrugh pain and a real desire to give up i mean your brain really telling you to stop, youll see whay only one work set is needed. never do this for deads,squats, hacks,leg presses....on those movements leave one in the tank for saftey reasons. but on every other lift you have to train to failure. and real failure in one set means that without a rediculously long rest period 5 maybe 6 min, you could not repeat that set again that day.

 

[nickman...]

some great info here ....

 

[bigguns078]

Your work set is all out to failure.. The sets before are lighter and working your way up to your working set to warm up the muscle and prevent injury.. I usually start out very light with higher reps.. Then as i get heavier i cut down the reps.. So if your working set for barbell chest press is 275 you could do something like:
warmup: 135 for 12 reps, 175 for 8, 205 for 5, 245 for 3.. Now your ready to do the working set and you have not fatigued the chest in any way.. So you do your 275lb press to muscle failure for 4 reps.. Write that down and next time you do that weight.. You must get 5 reps or more..

For something like a chest press, mental failure doesn't really play that much of a role.. You will usually fail physically...

Lifts like Squats and Deadlifts, separate the boys from the men.. This is where you have to ignore the mind telling you to put the weight back and blast out rep after rep as your suckin wind and the lactic acid is making you cry for your mommy...

 

[ziptronic2]

Did read this correctly? Two weeks ago you couldn't even bench 215 and now you can bench 275 for 4 reps on the incline? This does not sounds reasonable to me.

 

[UberPump]

Your work set is all out to failure.. The sets before are lighter and working your way up to your working set to warm up the muscle and prevent injury.. I usually start out very light with higher reps.. Then as i get heavier i cut down the reps.. So if your working set for barbell chest press is 275 you could do something like:
warmup: 135 for 12 reps, 175 for 8, 205 for 5, 245 for 3.. Now your ready to do the working set and you have not fatigued the chest in any way.. So you do your 275lb press to muscle failure for 4 reps.. Write that down and next time you do that weight.. You must get 5 reps or more..

For something like a chest press, mental failure doesn't really play that much of a role.. You will usually fail physically...

Lifts like Squats and Deadlifts, separate the boys from the men.. This is where you have to ignore the mind telling you to put the weight back and blast out rep after rep as your suckin wind and the lactic acid is making you cry for your mommy...

Awesome advice man thanks to both you and Tkav It seems ive been just exhausting myself with way to many reps and sets.