dam prayer noobs
Guru
Ok, what you need to do is eat more, and when I say more I mean eating every 2-3 hours and eating until you have no more room in your stomach. You have to stuff yourself shitless.
Then you need to induce hypertrophy. Hypertrophy is when your muscles get bigger. To induce hypertrophy you need to create a workout routine with high reps/medium weight. Do not listen to what fucktard football coaches and football players tell you, maxing out will not make you gain weight. What happens when you max out on bench, squats, deadlifts, etc. is your muscle fibers split but don't grow, which makes your muscle thicker and harder and will allow you to lift heavier weights.
Now when you induce hypertrophy, your muscle fibers just get larger, which won't make you get stronger (besides newbie gains) but will make you get bigger. You want to make a workout with 40-50 reps total per exercise. This means 4 sets by 10 reps, 4x12, 5x10, 4x12, etc. Just make the total add up to 40-50. Look at any of Ronnie Coleman's (8 time mr.olympia) workout videos, he does 10-12 reps in each set. He maxes out every so often but just for fun and to show off.
I started off on this simple routine: chest/tri's on monday, bi's/back on wed, and legs/abs, on friday. DO NOT DO CARDIO. Don't do any running or anything, this will only burn the fuel that is used to build your muscles and will be detrimental to your bulk.
Get at least 8 hours of sleep each night. Not getting enough sleep will cause you to burn out your CNS and overtrain. When this happens you will get weaker and lose weight.
Now for eating, I assume that you are an ectomorph aka hard-gainer like me, so you should not be picky about what you eat and should eat everything in sight. You should average 6-7 small meals a day because having large meals every so often will not allow your body to fully absorb the nutrients from the food. When I bulked I averaged around 4000 calories a day, and that's another thing, try to count your calories to know what your daily intake is.
The only time you need a protein shake is after a work out, because that is when your body goes into an anabolic state and your cells absorb nutrients like crazy. Now to make your cells absorb nutrients, you need to create an insulin spike. To do this, add simple carbs into your shake. I just simply use chocolate milk, or you can pour chocolate syrup into your shake. And for your shake, you should get a shaker bottle and a bottle of ON 100% Whey, which both can be bought from your local GNC store. Just simply use 1 scoop of whey and chocolate milk and/or chocolate syrup and your good to go after your workout.
The only other time you need an insulin spike is in the morning, which means yes you should eat those sugary cereals and chocolate milk, basically stuff filled with simple carbs. Simple carbs are the most easily digestable, and will refuel your body in no time.The reason for this is because when you wake up, your body has gone without food for about 8 hours, and you need to get energy into it as soon as possible.
You should go to bodybuilding.com and go to their forums and read EVERYTHING. You will learn a lot. I've gained 30 lbs in 3 months when I started this routine. Girls started noticing me because I wasn't a scrawny bitch like I used to be, and people respected me much more. Basically life got much much better for me. But yeah if you have any more questions, feel free to message me. I will be happy to help.
Then you need to induce hypertrophy. Hypertrophy is when your muscles get bigger. To induce hypertrophy you need to create a workout routine with high reps/medium weight. Do not listen to what fucktard football coaches and football players tell you, maxing out will not make you gain weight. What happens when you max out on bench, squats, deadlifts, etc. is your muscle fibers split but don't grow, which makes your muscle thicker and harder and will allow you to lift heavier weights.
Now when you induce hypertrophy, your muscle fibers just get larger, which won't make you get stronger (besides newbie gains) but will make you get bigger. You want to make a workout with 40-50 reps total per exercise. This means 4 sets by 10 reps, 4x12, 5x10, 4x12, etc. Just make the total add up to 40-50. Look at any of Ronnie Coleman's (8 time mr.olympia) workout videos, he does 10-12 reps in each set. He maxes out every so often but just for fun and to show off.
I started off on this simple routine: chest/tri's on monday, bi's/back on wed, and legs/abs, on friday. DO NOT DO CARDIO. Don't do any running or anything, this will only burn the fuel that is used to build your muscles and will be detrimental to your bulk.
Get at least 8 hours of sleep each night. Not getting enough sleep will cause you to burn out your CNS and overtrain. When this happens you will get weaker and lose weight.
Now for eating, I assume that you are an ectomorph aka hard-gainer like me, so you should not be picky about what you eat and should eat everything in sight. You should average 6-7 small meals a day because having large meals every so often will not allow your body to fully absorb the nutrients from the food. When I bulked I averaged around 4000 calories a day, and that's another thing, try to count your calories to know what your daily intake is.
The only time you need a protein shake is after a work out, because that is when your body goes into an anabolic state and your cells absorb nutrients like crazy. Now to make your cells absorb nutrients, you need to create an insulin spike. To do this, add simple carbs into your shake. I just simply use chocolate milk, or you can pour chocolate syrup into your shake. And for your shake, you should get a shaker bottle and a bottle of ON 100% Whey, which both can be bought from your local GNC store. Just simply use 1 scoop of whey and chocolate milk and/or chocolate syrup and your good to go after your workout.
The only other time you need an insulin spike is in the morning, which means yes you should eat those sugary cereals and chocolate milk, basically stuff filled with simple carbs. Simple carbs are the most easily digestable, and will refuel your body in no time.The reason for this is because when you wake up, your body has gone without food for about 8 hours, and you need to get energy into it as soon as possible.
You should go to bodybuilding.com and go to their forums and read EVERYTHING. You will learn a lot. I've gained 30 lbs in 3 months when I started this routine. Girls started noticing me because I wasn't a scrawny bitch like I used to be, and people respected me much more. Basically life got much much better for me. But yeah if you have any more questions, feel free to message me. I will be happy to help.
![[LOving.YOu]](/data/avatars/m/188/188607.jpg?1278515217){kind=avatar}
