Okay I am making this in regards to everyone looking for advice when it comes to training, nutrition and supplements. There is a shit load of information I can share with you, but only you can apply it and make it work. Being in the training world I can tell you 60% of other people train improperly and aren't doing themselves any good. Hopefully all this I am about to share will help.

I started training when i was 15. I was a kid who went to the gym everyday and wouldn't get bigger. ( pretty sure some of you are experiencing this ) I thought I had a good training routine and was doing everything right. Its not until I studied and tried everything out there that I found out the one magic rule. Diet. I am going to say 90% of your results depend on your diet. Whether your trying to get bigger, or lose weight. I went from 160 pounds of nothing, too a solid 205. All in less then a year. This happened when I started eating right. I made sure I got at least 1 gram of protein per pound of body weight. And this isn't done by drinking protein shakes all day. Every 2 or 3 hours you should be eating. Every meal should contain around 20-30g of protein and a source of carbs and veggies. Its a lot of food, but you get used to it after a while. And once you start seeing your weight go up and you start getting bigger every day. You'll want to keep stuffing your face.

Weight Gaining/ Muscle Building
If you have been training for less than a few years i suggest you try this routine. Do it right. Do it fucking balls out and I can guarantee you will see the best results. (Only if you eat enough though) It seems like nothing and that you should be training more. But more is not always better. Your body needs to recover properly after your workouts. I found this routine to be great considering its only every second day, which allows for more time for yourself and more time for recovery. It includes some of the most important compound movements. Which will stimulate muscle growth throughout the whole body.

If you don't know how to properly squat/dead-lift or do any of these exercises check out youtube. It has a shit load of how to videos. I stress that you learn the form before you start racking up the weight.

Day 1
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Day 3
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Day 5
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Day 7
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Every second day, full body training. This routine will make you HUGE! Go nuts in the gym and lift hard.

Weight Loss

You can use the routine posted above for losing weight. The compound movements will burn a shit ton of calories and make losing weight that much easier. Follow the routine up with 10 minutes of HIIT ( high intensity interval training ) and you'll start shedding the pounds. ( again only if your diet is right ) If you have time do the HIIT on off days too. It is the best way to burn calories and lose the pounds. If you dont know how to do interval training, its quite simple. For ten minutes or more depending on how much you want to do. You will sprint/maximal effort for 45 seconds and then do a normal pace or rest for one minute, then back to max effort. Do this sequence for x amount of minutes. I have thrown up lots form this so its not for the weak.

You should be eating low carbs, and a moderately high amount of protein. Figure out on average how many calories you eat per day. Then drop that by 500-900. That's all it takes. Eat lots of fruit and veggies too.

Now for the topic that you've all been waiting for....

SUPPLEMENTS!
Things you should have before you buy anything whether trying to gain or lose.
multi vitamin. A 100% MUST

A good protein isolate. VERY important and convenient. Shouldnt be drinking more than 3 per day.

And last but not least, fish oil.


Now for the add ons. This is the stuff you might want to try once you have everything else down pat. Thats why they are called supplements. You dont need them until you have a basic model down. Then they will help you.

Pre Workout. ( NO XPLODE, Superpump 250 )
Test Boosters
Amino Acids
and of course, steroids.

I just wanted to whip this up quicly to help all of you out a little bit in your are uneducated when it comes to training. If you want to know anything else just ask, and im sure I or someone else can come up with an answer.

This thread is
25% bull
25% horse shit
25% garbage
25% nonsense

Look at some of my threads for the real deal. I back my arguments with science not opinions.

so your telling me all of the information i just gave you in un-true and bullshit?

give me a break. everyone is different i know that. that is the only wrong thing about what i wrote. people respond to different things. but i can guarantee you 95% of people will respond best to what i typed. don't believe me. try it. I am basing this not only on science, but personal experience.

I don't wish to argue about your ignorance because obviously you have no common sense when it comes to proper training.

I posted this to help people, not to argue with people.

Don't see why this guy's training routines are bad? He's absolutely right about the diet. Not too sure about the supplements but good post anyway.

I was a little harsh in my critisizm of your post. diet wise you were just about on point. Supplement wise other than steroids (which I don't advocate) you dont need that garbage. Training wise for most people you advocate training way to much inorder to gain anything for your training you need to recover THAN grow which for most people takes more than a day, and multilple sets is not necessary on top of all that you advocate doing HIIT (just another fad) when you have spair time Theres no way youll gain youll stabilize at best.

Do some reasearch from objective sources who back there shit by science Ive posted about them elsewhere in this forum. Or dont you may find your just spinning your wheels like I used too.


http://www.youtube.com/watch?v=A1haS8hR1lE

Okay, this is just aggravating me. Let me ask you this. Do you think that some of the greatest bodybuilders of all time used the methods of training you are suggesting? Sorry, but they didnt. They would look at that shit and laugh. We can argue all day long. If you didn't read my post, it says in there I gained 45 pounds of muscle. In less than a year. Top that and then tell me that your methods of training are right and mine are wrong. Not only myself but many many many people have used this routine and seen results like no other. Its simple and it works.

And as for HIIT, there had been research done that shows it is the most efficient way to burn calories. Why would i run for half an hour? When I could do interval training nd burn more calories? And introduce the body to something new, which in turn will stimulate more muscle growth.

Bodybuilders take steroids!!! AS far as people who did isometric routines or similar routines and develpoed muscular bodies Charles Atlas, Alexander Zass and most strong men, bearly construction workers. Not to mention HIT (not HIIT) trainees Mike Mentzer, Dorian Yates ect.

You may have gotten some results "INSPITE" of the way you train not because of it.

Oh yeah I forgot gymnist do most of theyre work in the static range. And you see how desil those little girls get.