turbo_boost

Im going to gym on a regular basis for about a month and a bit know ok ok so a short while, and i shouldnt expect miracles but all i see happening is me toning up know im 6ft and wheigh about 9 and a 1/2 stones, my target weight is about 14 stones to be nice and big if you know what i mean!! so whats the best way to acheive it i have my protein drink after my work out ,i work out 3 days a weeks chest and tri, shoulders legs, back n biceps, so what shal i do i.e more weigth less reps etc etc

I really wnat to get big so help me sick of being the skinny one and lanky

all help appreciated

mackers

when I started I was 9 stone, that was about a year and a half ago, now I`ve just hit the 13 stone mark and 14 is my target. I`m doing 5 sets of 5 reps at the heaviest weight you can lift, you really must push yourself. It mainly consists of squats, deadlifts, benchpress and lunges, those are the main ones and a few others, training 4 nights a week. Just sort your diet out and you`ll start putting on size. Good luck with it mate

steve0

My only advice, and something that i have found works well is that for each exercise you do, make sure u leave it knowing that u pushed urself right the way up. What i mean is that if you set out to do 3 sets of 8 reps, going up in weight each time, but still find that at the end u dont feel like you've done the job, then get back onto the bench and up the weight a little more and keep pushing it.

I know a gym instructor might say to do your third set, then stop, but its much better to leave feeling like you've realy pushed yourself, and is also a good way of judging how much extra weight you can stack on the next time you work that muscle group.

make sure you're upping the weights you lift gradually, say once a week add 2.5kgs to your bench, and make sure you are always doing this, because lifting the same weight week in week out does nothing for anyone!

Oh and one last thing... most days when i leave the gym, i can either barely walk (if im working legs), or i can barely strap myself into my car due to the ache in my arms... when this happens to you, you know ur working hard enough!

all the best mate, i know how u feel as im in the same boat as you. it does work, but keep at it, as its when u start working consistently that you notice the best gains.

AndyBlackFRST

Know exactly what you mean steve0... When I do legs like last night I can't walk when I get off the machines. Feels sooo good though.