I want a sculpted body

Discussion in 'Free Thoughts' started by Greg Bernhardt, Jan 13, 2003.

  1. Greg Bernhardt www.physicsforums.com Registered Senior Member

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    Ok folks, I am 6'0 at 140lbs. I have never been strong, always extremely skinny. I gotta believe I have almost no fat on me exept on my ass.

    I figure any muscle development will show right away. I don't care about how much I can lift, I am vain, yea I am. I want the look for the women.

    What types of lifting can I do to improve my upper body apperance ASAP?
     
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  3. Greg Bernhardt www.physicsforums.com Registered Senior Member

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    What types of pills specifically do you recommend? There are so many, brands and stuff. I want some protein, glutemine and creatine pills. I will prolly take them with a multi vitamin once a day after a workout of 1 hour doing dumbells, sits, pull ups and push ups. sound good enough to get results in a few weeks? thanks for your help!
     
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  5. wet1 Wanderer Registered Senior Member

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    8,616
    One thing you should consider before you start and Grey Seal has already mentioned this. If you do this, it is not a 1 or 3 month project. It is for life. If you do this, make sure you are going to give that kind of commitment. If not willing to give all for it don't even start.

    Later in life, after you have gained the mass you now wish you will have to continue or it will all turn to flab. Also an additional strain on the heart. You can be just as content doing calisthenics and running which will give you a lean and wiry strenght. Takes about 2 to 3 weeks to get in shape. At the end result of such a program, you will be the envy because of your strenght and leaness and lacking of fat. Not to mention being balanced. It doesn't require much more than time and willingness. No expensive foods or chemicals.

    You should consider well before you start...
     
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  7. SoLiDUS OMGWTFBBQ Registered Senior Member

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    That's not true... for many reasons. However, seeing as proving
    this ridiculous statement wrong was not my initial intention, I will
    refrain from doing so right now and concentrate on helping Greg
    out.

    You will want to do a total body work-out: this means working
    your trapezius muscles, shoulders, pectorals, back, abdominals,
    triceps, biceps, forearms and legs. There are many exercises you
    can do for each and they all target the specific muscle differently:
    which ones you choose to do will stimulate the muscle in a certain
    way so I suggest doing those exercises for a month or two, then
    switch to other exercises that stimulate or work the muscle in a
    different way: this will help you avoid a plateau (I wouldn't worry
    about you hitting one any time soon though).

    You don't need to stretch before weight lifting, but one or two
    light warm-up sets are recommended to get the muscles going.
    Also, try to eat 2 hours before the gym and replenish no later
    than 45 minutes after. I am assuming you want muscle and
    definition so try to keep your diet high in protein, moderate in
    carbohydrates and moderate in fat. The key to weight gain is
    going over your daily caloric intake: if you need 2000 calories to
    maintain your present weight, try going a bit higher... say, 2250
    to 2500. Creatine might sound like a good idea but forget about
    it: you lose most of your gains when you stop using it... on top
    of looking bloated all the time. Glutamine can help you recover
    from a tough training session if you take a spoonful before going
    to bed. Aside from that, you should consider a weight gainer if
    you have trouble reaching over your daily caloric intake.

    I don't know which training plan you intend on following, but
    the Men's Health cover model work-out is quite good for starters
    like yourself: give it a try. Good luck!

    http://www.menshealth.com/fitness2/owenworkout1.shtml

    PS. Keep in mind that I've been lifting for quite some time now
    and know what I am saying... so if you have any other questions,
    feel free to ask or PM me.
     
  8. SoLiDUS OMGWTFBBQ Registered Senior Member

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    1,593
    Too bad he uses steroids... otherwise his bench press would be
    very impressive indeed. If you doubt this for a moment, you have
    not been lifting for very long ;-)
     
  9. Microzoft Registered Senior Member

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    1,838
    lift your Self esteem!

    What kind of lifting??

    You could lift your Self esteem!
    or ….you could lift the phone and call the right ladies!

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  10. static76 The Man, The Myth, The Legend Registered Senior Member

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    Here is a great place to start learning about what to do and not to do when training... http://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasics

    The major key when trying to gain weight with your body type, is to eat tons of callories, i.e. 3,000+ a day(a small weight gain supplement would be helpful). You should also consume about 150g of protein a day to ensure maxium muscle growth with your workouts. Try to form a consistent eating routine and stick with it.

    I would stay away from creatine and go for protien shakes(especially one with over 5g of l-glutamine in it) instead. Great supplements to take are Ginko(for overall circulation), Grape Seed Extract, a good multivitamin (a must) and Ginseng. Also, remember to drink at least 100 oz of Water a day.

    Lastly, when working out remember that form is key to hitting your muscle fibers. Don't sacrifice form for a heavier lift.
     
  11. Greg Bernhardt www.physicsforums.com Registered Senior Member

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  12. spacemanspiff czar of things Registered Senior Member

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    823
    a few years ago i started working out. I didn't really see results until i did a few things.

    it's more than just lifing a few times a week. you gotta eat right and sleep well. and don't forget to do some cardio and some stretching.

    Don't try to lift more weight than you should. It's much better to lift less weight with consistently good form, than to strain to lift more weight. I know i was embarassed when i was benching tiny amounts of weight, but you do eventually move up.

    From my experience, once you do start to bulk up a little, there is a little more, how you say, attention, from women

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  13. Xerxes asdfghjkl Valued Senior Member

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    3,830
    I have a few things to point out..

    Creatine
    This isn't a great thing to take. Its expensive, has some sideeffects that haven't been proven (like kidney problems on the DISTANT horizon) and stops working after something like two months because your body gets used to it. All it is, is just something your body uses for quick bursts of energy, to give you more energy during anaerobic (I think). So don't take creatine. Go hardcore without any other supplements than a good diet, and you'll be fine.

    As other people have been pointing out, get lots of sleep (since your body only grows during homeostasis) and eats lots of meat. Protein is the key there. Don't overwork yourself. And be sure to get the right amount of exercise in proper doses. Swimming is a very healthy sport because you don't damage the plates of your bones in during it. Beware though, its very energy consuming. You need energy to grow.

    Finally, don't become a dumbass. If there's anything I've found, its that women like a man who's well read. The history channel wont do that for you. Any form of TV is bad (except for hockey). YOu gotta go read books. The science fact kindf. Dont screw around with science fiction anything. Learn about the outside world, and biology. Those are two of the most useful things I can think of. The more you know about bio, the less likely you are to screw around with your body.

    ehh...two more things which you should have enough common sense to understand. Don't let your body get used to working out, otherwise you just wont grow anymore, and secondly and listen to wet one when he tells you this should be a change of lifestlye. Live healthy, and not only will you attract more women, but you'll feel better about yourself, and be freer of disease.

    BTW, beating your chest can also help fend off disease. Ask Jane Goodal.
     
  14. moonman Registered Senior Member

    Messages:
    372
    Take it from me

    I was EXACTLY like you: 6,0 and 140lbs
    That was 2 years ago.
    Now I am 6,0 and 165lbs
    It took me about 6 months at a time to gain 10lbs.

    I am trying to get a bit bigger tho' (170-175).

    What is improtant. FOOD, EXERCIZE, SLEEP. And not just any food, exercize or sleep, but the *right* food, exercize and sleep.
    Trust me eating 10 big macs won't help, if you have a metabolism like me it won't help a bit. Proper food, lots of proteins for muscle, and lots of carbohydrates, fat won't do you any good (not make you heavier, just more tired). A good steak, fish(tuna), eggs, MILK, potatoes (not chips), beans. Things like this. 3 times a day, with healthy snacks inbetween.

    Exercize your whole body, especialy the back (a person with weak backmuscels and rockhard abs looks like a complete idiot- no turnon), legs attribute to alot of weight. I can't stress the importance of an wholebody workout. There's plenty of info on this arround the web. *you can take a protein-shake when you train with guaranteed results*
    When building mass, do lots of reps at a chalenging(but NOT maximum) weight, I would suggest 3 rounds with 10-15 reps each. You can find out what kind of exercizes you want to do for your self, but Don't Negelct The Back.

    Sleep, this is the time when you muscles repair themselves, exercise works in a two essential steps,
    One. The punishment, you work out. Muscle cells are damaged through stress.
    Two. The reparation, this is where you gain muscle, the cells are restored and aditional ones are produced to make you stronger and bigger.
    So rest ALOT inbetween gym days, get atleast 8 hours of sleep a day for best effects.

    Oh and Drink a glass of freshly squeezed fruitjuice everymorning BEFORE breakfast, not with it and not after, before.

    These aren't myths, but facts, which I'm too tired to support with evidence right now.

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    I hope this helps, it did help me.

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  15. Vortexx Skull & Bones Spokesman Registered Senior Member

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    2,242
    here are some good sites:

    www.abcbodybuilding.com (here you will find exercise descriptions, includion animation)

    www.elitefitness.com

    focus on free weights and the really large exercises:

    - squats
    - squat
    - squat

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    - deadlift
    - chins
    - bent row
    - stiff legged deadlift (hamstrings)
    - flat / incline benchpress
    - millitary press
    - standing calve raises
    - weighted dips
    - barbell curl
    - reverse barbell curl
    - hammer curl

    do 3 sets of 8 reps with these. 1:30 - 2 minutes rest

    As assisting exercises you do

    - hack squat
    - leg curl
    - t-bar row
    - dumbell row
    - close parallel grip pulldown
    - glute ham raise
    - dumbell side raises
    - seated calve raises
    - seated dumbell curl
    - close grip benchpress
    - reverse cable curl
    - reverse wrist curl
    - wrist curl

    Do 8 sets of 12 reps with these, only 25 seconds rest(!!!)

    these are slightly less large exercises as well but somewhat more specific to the muscle you are training that session (except the dumbell side raise (it is small), but it is really the only way to overload the middle deltoid), stay the first 3-5 years away from cable / machine exercises and triceps kickback / biceps concentration curls. First you got to get some bulldozer size and strength before you can ice the cake.,
     
  16. Greg Bernhardt www.physicsforums.com Registered Senior Member

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    201
  17. Bachus Registered Senior Member

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    1,271
    euh everything you can't just do 1 piece of the body and not the rest (that makes you look silly).
     
  18. static76 The Man, The Myth, The Legend Registered Senior Member

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  19. Vortexx Skull & Bones Spokesman Registered Senior Member

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    2,242
    You are not fat, that's a good place to start!!!.

    I think most females prefer a nice lean guy over someone with ridiculous 20" arms but a belly with high buyoncy factor and a flat chicken back.

    i can see that your upper arms already have some basic shape and your foreamrs the brachilialis is even pretty big compared to your upperarms. Just give it time and I see those arms mature without any problem.

    Bringing out the abs should also be no problem (for the next 3 years at least)

    What really needs work is the DELTS (they absolutely suck at his moment) , also there CHEST and LATS (but your don't use them very often in normal day life, so It couldd be that chest explodes in size once you subject it to heavy benchpresses)

    Offcoase you need to consider all the other bodyparts but I think , given you relative small waistline, bringing out the lats and the delts would really bring out an exellent V-taper, giving your body a symmetrical look and a lot of bang for your bucks viewed from the front and the rear.

    But really , worry more about moving a lot of free weight for respectable reps than the tiny details, first paint the wall using a big brush, than become artistic with the tiny brush

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  20. spookz Banned Banned

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    there still remains a few questions. what do you plan to do about the body odor? the halitosis?

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  21. NenarTronian Teenaged Transhumanist Registered Senior Member

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    1,083
    a small question about gut fat

    Hey all. I've lately gotten into some minor lifting/working out. My arms are long and were a little large and flabby, but toned up pretty well after a few weeks ...anyway, i can't figure out how to get rid of the gut. I've been on a sit-up regiment, but read that's not too helpful...any hints for just getting rid of the gut fat? The abs underneath are okay, i can feel them fine...they are just under some gut..lol

    any help is appreciated, thanks

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  22. Greg Bernhardt www.physicsforums.com Registered Senior Member

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    Ok I bought some GNC Whey Protein and GNC L-Glutamine powders. I am sad that the Protein powder will only last me 6 days, what a scam. Anyway, when and how often should I take them?
     
  23. static76 The Man, The Myth, The Legend Registered Senior Member

    Messages:
    936
    Drink a Whey Protein Shake right after you workout. As for L-Glutamine, 5g when you first wake up, 5g before workout should work fine. If you find that Protein powder costs too much, I would suggest using tuna for protein. One can should give you about 35g of protein.

    Also, check the links in the previous posts, there is alot of info on this in them.
     

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