Hey guys, Ive always been a pretty lazy son of a bitch. Working out has never been something ive done consistently cus i'd rather shoot hoops or play football. I am in decent shape, just dont work out, Also I smoke (the answer is yes, and yes) and drink on a normal basis so my drive to get off my ass is pretty low.

Anyways, I made a bet with my sister I could but on 10 pounds of muscle by May 9th, if I dont, i have to shave my armpits at her graduation party, Also, she has to lose 10 pounds by the 9th or she has to dance to "I like big butts" by herself at the party in front of everyone. Stupid, funny, lame, whatever. Its just for fun and hopefully we can reach our goals and keep our dignity. So that gives me like 40 days....

Open to all suggestions.. I am assuming its possible, kind of dreading doing it but I know it will be good for me. I have wanted to get a little buffer anyways.

Also, I kind of each shitty food, mac and cheese, fast food, pizza. Any help or words of encouragement would be great! Thanks.

Oh, I do have a bowflex, I know I may get shit for that by the meatheads who power lift but whatever. I only use it to sit on tho when I play guitar at night, its in the garage (dont wanna wake up the roomies, they have real jobs- suckers)

_________________
Make Moves

Swoop

You need to workout 3-4 days a week.
I would say skip cardio since your trying to gain weight.


Also buy some protein shakes itll help you gain faster.

Word. Thanks man.

_________________
Make Moves

Swoop

3-5 rep range. Must be HEAVY weight that you actually struggle with. No bitch weight that you could rep out but only do 3-5 reps with.

3 sets.

one major compound a day followed by 1-2 accessory exercise.

Bench monday
Squat tuesday
wednesday rest
military press thursday
deadlift friday

Lift big, eat big, get big. Also lots of sleep for recovery.

Makes sense, thanks. I guess I will assume you eat big AFTER you lift, right? Maybe something small like a protein bar or shake before the lift?

_________________
Make Moves

Swoop

Nope ALWAYS eat BIG


Go big or go home!

Yes eat big after.

Eat something easily digestable before you workout, 15-30 mins before hand.

Cool cool, thanks guys. Ill keep you updated on whether Im making any progress!

_________________
Make Moves

Swoop

dude you should do what I did to put on a bit of muscle, its a lazy technique as well.

Everytime you go for a piss do 20 or 30 press-ups and every time you go for a dump do 30 or 40. I did this for two weeks and you end up doing a couple of hundred press-ups a day. Whilst this only works on a few muscles it is a good little thing to add ontop of a regime or something.

_________________
Troll the trolls
free book http://www.4shared.com/file/123140320/b ... ndows.html

So I was just told it was impossible to put on 10 pounds of muscle in 40 days... I thought it would have been in reach. Today was they first day I got my lazy ass out to my garage... did 3 sets of 10 reps maxed out. Will try to put on more weight so I can max out around 5. Bought a bunch of corndogs too.... I know, I know. Old habits die hard! Thanks Jay. Not a bad idea, May give it a shot.

_________________
Make Moves

Swoop

If you can't put on 10 pounds of muscle put on 5 pounds of fat, as a guy it will sit on you belly and asss/thighs. So with the muscle on your arms etc they wont notice.

_________________
Troll the trolls
free book http://www.4shared.com/file/123140320/b ... ndows.html

If you've got the discipline you can gain muscle fast by doing push ups.

Start eating a lot of food that doesn't contain much fat. But eat a lot of it. High protein, meat, milk, etc. Try a supplement like creatine.

Now do suicide reps to increase muscle.

That is. Keep doing push ups without a break until you absolutely cant do anymore. Say that's 36.

Now round down to the nearest figure of 10. And then once after you wake up and once before you go to sleep work out like this:

30 reps.

1 minute break.

25 reps.

1 minute break.

20 reps.

1 minute break

15 reps.

Etc, down to 5. Then take a 10 minute break, and do the initial amount.

Really works well to build muscle fast.

I went from 165lb to 185lb (I'm 5"10) in under two months. And that wasn't on a great diet. Add a good diet, maybe some creatine or protein shakes. You'll be ripped soon. And also, if you're chest and shoulder muscles and triceps are in good shape, you'll look quite a bit bigger. Add a few pull ups to that combination, and you'll easily add 10lb in 40 days.

Thanks dude. I've been doing push-ups but not that many. Its been about 2 weeks and i've put on only two-four pounds. I will try that push up routine as that seems to be mostly what I've been doing anyways. Just gotta bump it up. Youre right about the straight protein, I need way more.

_________________
Make Moves

Swoop