First off the handle is RVAIS not AVAIS thats some one else on another forum

second I agree with you spending more than a 60 seconds in a "set" is a waste of time, if you cant go to failure (which is crucial) past 60 seconds it turns the set aerobic

Thirdly you missed my analougy completly the person who did 6 reps to failure in 20 seconds worked at a higher intensity than someone who did 8 reps to failure
in 30 seconds time under load (TUL) is how you should be scoring your progress rep # can be arbitrary.

Dude I'll save you a whole lot of wasted time right now and tell you that you should follow a program of some description. Otherwise you'll just end up pissing you time away. Check this out:

http://www.startingstrength.net/workouts/

Just stick to the fucking thing and you'll do great.

alright, listen up. I'm a former personal trainer and I worked at New York Sports Club as a trainer.

First thing is first, NUTRITION! Eat roughly 1-2 grams of protein per pound of lean mass (150 pounds with very little fat= 150-300 grams of protein). I'm not sure exactly what the ration of carbs to bodyweight is but the biggest advice I can give to you is to start eating all the complex carbs you can (as long as it is within 7 hours of your wakeup). Stay away from simple sugars. An example of a complex carb is SPAM, grits, barley, etc. Simple sugars are: white bread, pasta, cookies, anything processed with either sugar or bleached flour. When it comes to calories, ask a nutritionist. Disclaimer: Don't listen to me. Go see a nutritionist and doctor and etc. Now I can't get sued.

When it comes to the weights, lower reps. 5-8 reps. That means that if you are doing a set, you should be really struggling to put up rep 8, not doing 8 reps and then stopping, because then your missing the point. Start reading books about this. Break up your body parts into groups that are used doing the same exercises (back and biceps, chest and triceps, etc.). Get very familiar with exercises and the equipment. The machines are there for people that don't know what they are doing. Seriously, start reading. You did it with the game, do it with this also.

Good Luck
FireCrotch

Btw, you can't become like arnold. I hate people who think that. arnold trained harder than the average joe. He had better genetics and he took steroids. you will never look like him no matter how hard you try. just do your best to get what you want.

_________________
Be who you want to be.

If your not hitting the gym as hard as you can at least four times a week, don't go. Stay away from Cardio if you are as skinny as you say you are. Start learning. Read up on bodybuilding books, talk to experienced people, google shit if you have to. Check the bodybuilding magazines, but I don't recommend you use the info you get from there. They always assume that the reader is 220 pounds of lean mass and has been an experienced bodybuilder for years.

_________________
Be who you want to be.

Like FireCrotch mentioned..

Nutrition is essential when you want to grow bigger, try to eat 6 times a day, thats each 2-3 hours.

Make sure your diet consists out of proteine rich food like, eggs, chickens etc..

Supplements could also help you reach your goal. Are you using proteine shakes? make sure your proteine shakes have a weight-gainer in them, that should help you reach your goal faster

and yeah before thinking of supplements also make sure your workout plan is alright.. I would recommend low repetitions (10) and 3 sets..

J.J.

I JUST CREATED A USER NAME FOR THIS........


One of the reply was just out right wrong that it's dumb and offensive.

First off I ain't a trainer. So you should be getting a trainer. Anything I've state here is my experiences and my research off the internet and books. So I'm not responsible for anything that happen to you if you follow my advices.


I've been working out since I was in middle school on and off. Recently I've been sticking to my program and it have been close to 8 months of workout. 4% body fat with a heartrate of 60 bpm at rest.

I got my stuff from google which direct me to workout routine people do. Something Awful Forums have lots of people that post their routines and I grabbed one.

You can use exrx dot net as a reference site for exercises. You should start with machine first if you're inexperience. Free weight done wrong will mess you up for life especially if you do deadlift or squat or anything back related exercise.


Weight issue
There's also a diet calculator too to see your optimum weight. I thought I was under weight with 125 lbs at 5'5''. But 125 lbs is optimum weight or ideal.

3 things for success
First off if you're not skinny then 90% of it will be base on your diet else it'll be like 70% of it will be diet.

Exercise in recent study is used to help keep your weight in check or how your body looks. Diet is everything.

And lastly it's determination. You can force your self to go for a while and condition yourself to go again and again so you won't get lazy. You'll end up getting addicted.

Anyway to your question:

If you want tone body and fill out. You want to do a strength training program (Mark Rippetoe). This is the program I'm doing.

It's basically doing 3 set of 5 repetition (5 should be the max repetition for your set). With 30 sec rest in between each set, no more than a minute of rest between each.

If you want to do Bodybuild you just do more repetition (ie 10 rep for each set).

Oh two of the best exercises but dangerous are squat and deadlift. Try to get them in if you can.


Diet

I've just read a lot of noob advices so I'll give you mine.

Just follow the damn food pyramid.

As for meat restrict yourself to chicken, turkey (careful of food coma), and seafood (like fish).

Protein shakes are dumb. Egg is best protein source-- end of question. They have the best absorption rate. If you're worry about calories then don't eat the yoke (yellow part).

If you must take supplement pills then remember that while you'll be making expensive urine. You're body will absorb 10% of it. Which is better than nothing. Make sure to read about side effect (e.g. too much of vitamin C can give you the runs).

Note:

Oh working out will increase your testosterone.

Drinking alcohol will decrease your muscle recovery time and decrease your testosterone. (You need a max of 2 days of rest for your muscle to recover)

Well there's going to be a lot of things you need to factor in to get the best results. First and foremost you need to decide which body type you are (ectomorph, mesomorph, endomorph). Once you've done this you can alter your training and diet to best accommodate your body.

Training, Diet, Rest, and Genetics will ultimately decide how long/short it will take you to accomplish your goals.

If there's one thing I learned it's that everybody responds differently when it comes to lifting. I remember starting out and people swore by certain exercises, however, after some trial and error I was able to make a regimen to best fit my body to optimize muscle growth. You also have to understand there's certain amount of reps do certain things. Generally speaking, low rep with heavy ass weight (2-6reps) will grow the muscle, 8-10 reps builds strength, and 12-15 are for endurance. It comes down to both the slow and fast twitching muscle fibers.

As for diet, you need to formulate one according to your bodytype(link below). For ectomorphs, you will need to consume a lot of food, I'd say 5000cals/day, since ecto's are known as hardgainers. Mesomorphs have the best genetics since they can keep fat off and build muscle fairly easily, so a standard diet of 3000-3500cals should suffice. Endo's easily pack on fat, but at the same time can build muscle the fastest. Being an endo myself, it took a lot of motivation and determination to drop that weight, but I revealed the steel underneath so it was well worth it for endo's you NEED TO WATCH YOUR CALORIC INTAKE. I'd recommend Dave Palumbo's SPAM diet for clean bulking since endos more or less seem to be very carb sensitive.

I can not explain to you the importance of muscle recovery. You know that sore feeling after a workout? That's from microscopic tears in your muscle, since a workout breaks the muscle down. If you hit that muscle before it has enough time to fully recover you are being counterproductive, dramatically increase the risk of injury, and will not gain. Your muscles heal the fastest at rest aka sleep. I'd highly recommend picking up some Casein protein. The reason I say casein is because it takes a longer amount of time to break down, which is ideal right before bed. This will allow your body to get protein into the system while your sleeping, making recovery faster. Other supplements I'd look into are: Whey Protein, BCAA's, Mulit-Vitamins, and Fish/Flax Oil (great source for Omegas).


If you have any specific questions just message me




LINKS

Body Types: http://www.bodybuilding.com/fun/mayner3.htm
Slow & Fast Twitch Muscle Fibers: http://sportsmedicine.about.com/od/anat ... erType.htm
Workout Routines: http://www.bodybuilding.com/fun/workout.htm
Muscle Recovery: http://www.bodybuilding.com/fun/berardi34.htm