Death Inc

To the almighty chalice, I have a question the average joe guy has always been asking throughout the ages. How do I become a big cunt like arnie (minus the roids), at the moment I look like this guy :( (except not black, midget, and gay haircut),
 (http://i55.tinypic.com/bzl7o.jpg)


For semi serious answers I do a full body workout twice a week. Exercises and reps/sets I'm currently doing every workout are bench (51.5kg 10-10-7), bent over rows (58kg 10-10-8), shoulder press (32kg 10-10-8), skull crushers (21kg, 10-9-7), chinups (no added weight 8-6-4, but make up each set to 10-8-6 with 2 negatives at the end of each), suspensed leg raises with back against wall does abs (10-10-9), weighted squats (84kg 8-8-8), weighted calf raises (60kg 12-12-12).

I currently weigh 77kg at 188cm tall, and am fairly skinny, as you can see by the weights I use my bicep/tricep devolpment is seriously lacking compared to chest, back, abs and legs. I eat well and protein shake + creatine every morning and a shake after every workout. Constructive input would be appreciated!

EDIT: just worked out so fixed weights and reps I do

Right man to ask. You may get a serious response

I asked the same thing a while ago and got a proper answer and that I should also use the "Goatamatic 3000" :)

Chalice hasnt answered this yet, cause by "getting big" he thought you meant "getting it up" which according to Kylie and some other well placed sources, he has had trouble with it for the past year

haha thanks for pointing out the obvious dex, title fixed so as not to mislead people, lemur my thrusting action already gets enough work without the goatamatic 3000.

Dex, it's the Queensland humidity, and the knowledge he now lives in Gaysland.

Shut up you two :P and there's nothing wrong with the Goatamatic 3000 (which is trademarked ppl)

Well Vert..i'm glad you asked.

I have 2 pieces of advice on this

1. use Synthol and inject oil between your muscle and skin
(http://www.bodybuildingpro.com/synthol/9.jpg)

OR

And it'll be one of the few times I give proper advice in here....try these steps. (I used to manage a multi millions $$$ gym...so I actually know how to help...for once)

* One thing you MUST get into your head right now is this....the trainers at your gym will give you a program that will KEEP YOU THERE and KEEP YOU TRYING. they will adjust your program every now and again in order to get A result..then make sure your stabilized for a time...then up it again.  Its there income...they need to keep you as long as they can huh?  Its standard across the industry and common practise.

* you're training wrong if your doing a full body work out twice a week...that'll keep you skinny, add some muscle and tone..thats it, not bulk up.  You should be targeting one body area at a time at the gym.

* You're weights and reps are wrong..but the excersises aren't bad..maybe add Lat pull down when chin ups get easy (slighlty different muscles..but will do the same in the end)- your bench and row are too light.  Here's how I can tell - you weigh 77kg...yet are only pressing 51.kg?  Its a free weight (hopefully)  so its harder than a push up to do but roughly the same weight as one if you weigh 77 huh..what are push ups for?  Tone & tightening...not bulk.  See how with your squats you're actually adding weight over your body weight? Thats what you MUST aim for dude...you should be upping those squats too though big time....at a glance this is a toning program..not a bulk one.



WHAT YOU NEED TO KNOW ABOUT BULKING UP AND GETTING SOME FUCKING GUNS ETC>


* Diet - To gain mass and get Big you MUST EAT MORE CALORIES THAN YOUR BODY CAN BURN OFF!!  - Not junk food etc.  healthy food still but lots of it...you should be EATING 6 TIMES A DAY..space them out 3 hrs apart roughly.   Go here http://www.theloseweightdiet.com/lose-weight2.html and work out your maintenance level for your calories..then start adding 500-1000 on top of that daily..time to be a calorie counter my friend :)

*Use a Whey Protein for your protein shakes..not one of the fancy overmarketed blah blah products...just Whey.  Cut your Carbs and increase your Protein .  Whey is a great form of protein and it works fast...its also the most recommended by everyone in the "know".  The same website for the calories has a protein calculator..if its just a generic how much you should have...not a bulk setting...double it :)

* Drink alot of WATER...not energy drinks..not powerade..plain old boring fucking water.

* For your workouts as I said above continue doing the exercises they've got you doing..they're fine - use Free weights only, use heavy arsed weights man and low reps...if you can do 10 on your first set...too light..up the fucker.  Go for 5 or 6 - 3 - 2  and rest for 3-5 mins in between reps.  Your weights should be so fucking heavy you ALWAYS NEED A SPOT.

* Split your workout into individual body parts..this is a common one everyone uses

Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest

There's plenty of websites that can give you more specifics..but this is the basics and the failsafe way of getting that arnie bod ya want :thumbup:


AGAIN - keep this in mind - Light weight..lots of reps = toning & tightening       Heavy weights..low reps = Bulking up.



Hope that helps,

Chal

When reading this the "you got a door you got a gym" add voice came into my head.
Your weights should be so fucking heavy you ALWAYS NEED A SPOT.

Chal you need to stop giving real advice ... its scary :P

Wow thanks for the awesome advice! Quite a lot to take in.

I workout at home in the shed with free weights, program was mainly advised to me by brother who frequents the bodybuilding.com forum. Unfortunately I got no spot because of me and brother are lazy pricks, I've failed on bench a few times but at these weights its fine because its easy to roll it off my chest, but yeah definitely need a spot later on. And for squats I have a power rack with safety bars in case of failure.

I'll be honest, being only 17 still and naturally having an ectomorph body type those weights are fairly heavy for me, I go to failure in the 3rd set always, I've been working out for ~6 months. I eat enough food but I need to have more smaller meals instead of a massive brekky/lunch/dinner, and I got whey protein.

But yeah, I'll definitely try a split program, thank you lord chalice!

NP.

With your weights you shouldn't be doing as many reps..def need to up them and only do 6 then 4 then 2. Also max of 1 hr per workout and just target those areas and FFS..HAVE REST DAYS :)

Can you slide your bench over and use the power rack as your "spot".. to up the weights?

And with your food you may be very surpised at how much you will need to eat..check out that website and do the calc's and see, but unless you feed the muscles (not with spinach either) your body wont have the nutrients it needs to grow the mass you want .

Good luck mate :thumbup:

Chalice has it all pretty down pat.

Stick to free weights as much as possible, try to eat 5-6 meals a day, high protein high carbs. You sound like an ectomorph body type so going for a high calorie diet may be a good idea for maximum muscle gain.

Here's a pic of me, used to be fat in Year 12, 75kg no muscle, went down to 57kg in 1.5 months, only gained a few Kg's in 2009. 2010 started lifting properly, went on a bulk from 61.5kg to 75kg then cut down during summer of 2010-11.

(http://i56.tinypic.com/2s9wsy9.jpg)

That's crazy talk if that really is you! Like shit! In one year!

On another note chalman a question I have always wondered, Simpsons related of course.

If you do just bicep curls, will it actually do anything? Eg can you work just one muscle group?

Ice are you trying to find an excuse for your problem???

(http://www.nestreetriders.com/forum/attachments/off-topic-stuff/896d1045781216-how-tell-if-man-single-singleman.jpg)

Yep..if you just exercise one muscle group it will work that group and the supporting groups around it (even though its an isolating exercise)..because you are overloading the muscle and using it.

As far as Bicep curls though..you should do them in conjunction with other exercises in order to get better results as "muscle memory" will kick in and your body will adapt...but it will work...just takes longer and wont look as ripped.  ALSO - Working bicep only and not working tricep AT ALL can be bad for you.


But either way to get bigger..need to eat more calories than you burn and use protein as elite has obviously done...if you do shit right you can get HUGE in about 7 months if you work at it.  I had a client at the gym that was just an average joe blow and in 1 year of training  was regularly entering Body Building comps thanks to the programs we put him on and my Martial Arts classes :)

Woah so homer was right! Cheers chalman

And iced, yes, a broken link to an image was my exact problem :)

fixed it

Ate properly and regularly, lifted heavy 5 days a week and got minimum 8 hours sleep most nights, that's all there is too it! :)
Just need the proper motivation and a set goal in mind, and back it up with action.

Thats some awesome gains there eLiT3_ I'm mirin, I'll post up some before pics soon for comparison in a few months time.