Muscle Definition / Building

Handled. Thanks.

 

bro holy shit
Im like same height and weight as you.
Believe me I find it so hard to gain weight.
However, go to the gym or buy a dumbell and do a high number of reps with moderate weights accompanied with good diet!

good luck!!

 

Ever considered protein shots?

I work part-time at a family friends Nutrition shop.

Protein shots are great for when you're working out, buying a whole tub will cost you $250-400.

Or if you go to a gym, or gym-shop you can buy one for $3.50-5.

This will help you work to the best of your ability, believe me; it works I've seen the results.

 

Sounds to me you have the body structure consistent with that of an 'Ectomorph'.

If you want to bulk up, here would be my advice.

Work your shoulders, traps, abs, and pecs.

Don't worry too much about your biceps and triceps, those workouts encompass them, and if you do push ups with your arms close in, that will give a nice workout to the tricep area.

There are numerous ways to work your shoulder, and I'm not an expert in this, but I'm sure some 'Bar Bell Upright Row's' will do you good.

For your pecs, I would strongly recommend Dips. Do make sure you go all the way down, so your arms are ATLEAST parallel to the ground. While the targeted muscle group are your pecs, it works synergetically with other muscle groups, which is why it's such a great work out.

For your Abs, there are numerous ways to work this out, but I'd suggest some 'Weighted Incline Sit ups'. Depending on what you can do, have the bench on a 45° angle, and grap a 10-20kg weight and hold it on your chest. Do as many sit ups as you can. When you cannot do anymore, reduce the weight by half, and do as many as you can. After you can't do anymore, then take off all weights and push yourself as hard as you can.

For your Traps, Barbell Shrugs are THE BEST. Simply grab a 50-100kg barbell and pretend to do a shoulder shrug with it. Make sure to go all the way up, and hands shoulder width apart. Alternatively you can use dumb bells. These REALLY BURN, do it until you can do no more, rest then do it again.


If you want to, you can do some 'Close Grip Chin Ups' for your biceps. I prefer to keep my hands touching each other, then performing the chin up, fairly self explanatory, 3 sets until you die.


Try focus on these muscle groups (most of them) and you should see yourself bulk up. Eat well, protein after a workout works for lots of people to generate muscle if you like, and make sure you have enough carbs on the days you work out. DO NOT starve yourself, it's pointless to have a great workout, then eat nothing.

Good Luck xD.

 

Since you have a high metabolism you're gonna have to really overload.
Try eating as much food as you can (meats, fish, potatoes, veg etc) and do as much gym work/muscle building work as you can.
You're gonna need to get some fat on you to turn into muscle!
You could also try protein shakes to help burn the fat into muscle

Good luck, post results (no homo)

 

First off man, disregard everything anyone posts in this thread. This is Sythe.org, a website for runescape players.

Head to http://forum.bodybuilding.com/index.php

There is a plethora of information at your disposal with very active forums to answer any question you need

To give you a basic run down of how you will need to achieve your goals:
Weight training, 3-4 time a week
Eating a shit load of food

I started at your exact stats almost, 6"2 67kg and the hardest thing was eating enough to get myself to grow. By the looks of all the training you do this may also be the toughest part for you. If you want any specific advice, you have me added on msn, hit me up

 

You will need a lot of protein if you want to bulk up. Also lift the heaviest weights you can, if you have a bench press then get someone to assist you as you wont want to get stuck under something you can hardly lift. Basically you want to old be able to do about 2-3 lifts on your own and then 2 more with the assistance of your friend, then your arms shouldn't be able to take any more. This bulks you up very fast.
High weight low reps.
For toning you want a weight you can handle easy enough to do a lot of reps.

 

So what I'm seeing is, dose up on some protein, and hit the gym with heavy weights? Make sure I'm eating well, so I can fuel the body?

 

Have 20g~ of Protein an hour before your workout (optional).
Have 20g~ of Protein 30-60 mins after your workout (recommended).

You can take the powders if you want, however I'd prefer a natural source, protein helps in the regeneration of muscle, as when you workout, ideally you should tear your muscle fibres, and they regrow stronger to cope with the increased workload. You may feel (DOMS) as a result, but the protein helps accelerate the rejuvenation process.

Yes and No.

Some people have different preferences. Some people prefer to workout @ 80% of the max lift, then after they tire, proceed to 90%, then 100%. I personally prefer 90%, then 80%, then 60%. This enables you to really feel your muscle burn, and is IMO much more suited to 'bulk up' and get ripped, which is what I think you'd like to achieve.

Regardless, do not be stupid and go for ridiculously heavy weights and neglect form. Some people can squat 100-150kg. Good for them, but they don't even go all the way down. Ask them to go all the way down and they'll fall and break their neck. Always learn to master the correct form, and only then up the weight. People say every fortnight you should aim for a gain, but whenever you feel comfortable you should up it. Try to do at least 3 sets of 8-12 reps.

Make sure you eat healthily. Your body needs nutrients after you've assaulted it in the gym. Ideally, you would've torn your muscle fibres and they need to regrow. If you have no nutrients, they possibly may not regrow to their full potential, and it is possible to actually get smaller due to this. As I said before, make sure to get a good amount of carbs on the days you workout, this is pivotal in order to attain your goal.


Also:

I'd personally recommend you go to the gym 4x a week, each time working a different muscle group doing 'Compound exercises'. However make sure each time you are working at the same intensity level, no BS that, 'O I worked out yesterday so I'm tired'.
Don't do isolation exercises:

Isolation > Leg Press.
Compound > Squats.

Compound exercises work numerous muscles in unison, giving you a much better workout as to one isolated muscle area.

Also drink water, you should be sweating a lot in the gym, otherwise your not working hard enough.

 

Really do appreciate this kind of help malak. I'm too tired to read into this now, and create some kind of action plan. I'll definitely have a re-read 2morrow, and suss something out. Appreciate it buddy.

 

You're extremely underweight for your height and fitness level.
To "bulk up" and to get "muscle definition" is two totally different aspects to bodybuilding which conflict with each other.

For both aspects, diet should be your number 1 priority. You cannot out-train poor nutrition.

To "bulk up" (gain weight), you need to eat above your Total Daily Energy Expenditure (TDEE). Your TDEE is that amount of calories your body uses throughout the day. This number will obviously fluctuate depending on how much exercise is done each day, how high one's metabolism is, along with many other factors that don't contribute to the extent movement does. This is also known as simply "caloric maintenance". For you, your caloric maintenance will obviously be very high due to your metabolism and daily activity. Therefore, to calculate your approximate caloric maintenance, you need to either use a calculator (which provides very approximate results which may be inaccurate), or record the calories you intake daily for a week and see how much weight has changed. If it hasn't changed at all, great, you have found your approximate caloric maintenance.

Once your caloric maintenance number has been found, you need to adjust the number according to your goals. If you want to gain weight, you obviously have to add calories to that number. If you want to lose weight, you need to subtract calories to that number.

In simple terms:

Caloric In > Caloric Out = Gain of body weight
Caloric Out > Caloric In = Loss of body weight

In your case, you're going to want to gain body weight. Therefore, you need to eat over your maintenance to gain weight.

You're going to want to eat good whole foods. Try to stay away from processed foods. Your diet should consist of lean meats, milk/other dairy products, variety of nuts, fruits, vegetables, rices, wholewheat breads, sweet potatoes etc. Try to incorporate more complex carbohydrates into your diets for prolonged energy. (complex carbohydrates tend to have long lasting energy compared to simple carbohydrates such as white rices, potatoes and breads)

If you still find it difficult to gain weight, you're simply not eating enough. If you find it difficult to eat enough, try drinking liquid calories. Milk is a great way to increase calories and is very nutritious. It has plenty of vitamins, minerals, protein and carbohydrates. Underweight novice trainees commonly drink up to a gallon (4 litres) of milk a day due to it's nutritional value and caloric density.

Of course, if you just do this and neglect anabolic exercise, the weight you will gain will most likely be body fat. The exercise you're currently doing is more aerobic and has a lack of resistance.

You're going to want to get a gym membership. You should run a simple program that is focused on linear progression of compound, barbell exercises. Linear progression basically means, in this context, to add weight to the bar from workout to workout, or week to week. Barbell exercises are ideal for this type of progression scheme as it is extremely easier to increase the amount of weight you lift. For example, a typical novice trainer would find it easier to progress in weight of a typical Barbell Squat or Deadlift compared to a Fly variant.

If a simple progression scheme like this is followed for a long period of time, you would find that the strength gains you've developed will enhance your performance in sports. If nutrition was in check, and a caloric excess was present throughout this time period, the majority of weight gained will be lean body mass (which is muscle).

However, I would suggest starting VERY light, as the majority of compound exercises incorporate your back to an extent. Don't start heavy straight off that bat or you may risk aggravating your back and losing whatever progress you've made. Always consult your doctor before going under any diet and lifting routine.

 

Buy the Whey Protein, you will bulk up 100% guaranteed. It comes in the little 2-3 gallon Tub. Stuffs legit, get the vanilla kind so you can mix it up with some ice-cream and milk.

 

Whey Protein wont simply bulk an individual up 100%. Eating above your caloric maintenance does. Whey Protein powder is simply a supplement. It's a great addition to a nutritious, well thought and simple diet. On it's own, it wont "bulk" anyone up.

 

http://sythe.org/showthread.php?t=1059662

 

Lots of guys try to “Go for the pump” to build muscle definition. And it works, but VERY temporarily. When you workout with high reps your muscles get filled with lactic acid.
This causes your muscles to fill up with blood and get hard and you look more defined. For a very short time. This is the same thing that happens to corpses too! There body’s fill up with lactic acid, it never clears and that’s why they’re called “stiffs” because all their muscles go stiff. human growth hormone

 

When it comes to bodybuilding 70% of it is done in the kitchen which means the 30% is only done for weight lifting. Obviously, you must push yourself. They say, for each day, do supersets of opposing muscle groups. This is what I find that you get the most results in the least amount of time.

Nutrition is key, there are a ton of videos out there that help; look at scooby's workshop on youtube.

 

You got a lot to work on my dude. By the sounds of your weight your an ectomorph (skinny cunt) no offense haha. Just doing push ups wont do much. Your gunna have to start going to the gym, Best to go with a friend. Here are some things that might help you.

Your diet: Basically if your going to eat shit your gunna look like shit. Best thing to do is eat as healthy as you can. Eat your fruits, vegetables meats etc. When it comes to bulking ( gaining more weight ) your gunna have to be consuming 4000-5000 calories a day from healthy food if your looking to gain weight. Once your gained weight you have to cut. You can do some research on that if you want.

Working out: If your going to the gym you need to set your rest days and what days your going to train a specific muscle. For example i train my chest on Mondays, Legs on Tuesdays,Thursday Arms. The reason why i don't go some days is your muscles need rest. If your going to go to the gym every single day your muscles are going to tire out.

Supliments: Creatine + Whey Protien is the ONLY supliments you need. You can look at weight gainers and good pre work outs later on. All the other supliments out there are full of crap you don't need.

Alright i can't be bothered going on more haha but if you need help just give us a pm.

 

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