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Need Some Gym Help

Discussion in 'Strength & Conditioning' started by Ryan_G19, Jan 27, 2006.

  1. Ryan_G19

    Ryan_G19

    48
    0
    Aug 13, 2004
    Cleveland, Ohio
    Here is the deal... I am 24, 6'1"-140#. I am trying to add mass, primarily upper body. I go to the gym 3-4 times per week. Consume as much food as I can, supplement with protein shakes, etc.

    I can't add any mass or weight. I am also lazy by nature, so please help me come up with a plan.

    Include specific exercises, preferabbly machine based (freeweight area is always packes) number of reps, etc. that will help me reach my goals.

    Also any reccomendations on other things like specific supplements, etc (brands, dosage, etc.) are also appreciated. Thanks.

    Ryan
     
  2. b8es_

    b8es_

    138
    1
    Oct 11, 2001
    PA
    Give this a try:
    http://www.t-nation.com/findArticle.do?article=311west2

    One thing to remember if you are trying to get bigger is lift HEAVY. Make an attempt to get stronger. Dont do the same thing over and over with the same weight each week.

    t-nation is a great website if you have the time to weed through the garbage. Chad Waterbury has some intersting routines.
     


  3. DBradD

    DBradD

    2,848
    0
    Apr 24, 2005
    Kentucky
    A lot of max weight sets of 8 using basic exercises.

    I know you said that you eat a lot, but you owe it to yourself to maintain a food log for at least a little while. Keep track of your calories and protein. You might not be eating as much as you think, or what you eat might be very inefficient.

    There was a thread very similar to this one a few weeks ago. You should data mine that for information.

    DBD
     
  4. 45acp4me

    45acp4me Pissed puppet

    1,139
    0
    May 11, 2001
    Farmington, MI
    How much cardio are you doing at the gym? Can you cut back to less than half and concentrate on lifting?

    Lifting more weight and eating more only works if you are not burning calories by other means.

    Can you consult a trainer at your gym?