I need Weightlifting Advice <<<<<<

[endofdays89 5,000+ posts]

Ok, so i am 6'3 and 165 pounds. I am pretty strong with my upper body and stuff, but i just can't seem to add mass to my chest and triceps. I am heading back to the weight room 3-4 times per week starting today, and i am planning on spending around 45 minutes per day. I am going to try to put around 100 grams of protein in my body and fill up on carbs every day as well. My goal is to lift heavy and do only about 6-8 reps per set so i can add mass, and then tone it later. The Chest and triceps are the most important thing for me to work right now, so what should i do? I was thinking bench press, and pec fly, but what else should i try that will really work those areas?

Cliffs:

 

Want to add muscle to chest and triceps area

What are the best activities to achieve this?

How much should i eat?

Click to read more...

 

[97gp 5,000+ posts]

Muscle Milk!!!

 

[Scoobydoo 5,000+ posts]

lift as much weight as possible all the time

sleep with a 45 pound weight on your chest to improve your lung strength as well

 

[endofdays89 5,000+ posts]

Muscle Milk!!!

i use that shit, usually about 2-4 scoops per day. But i also eat alot of protein from milk, ice cream and mcdonalds food, LOL! Should i lay off the fattening foods or just keep eating that shit like normal?

 

[dvrmstrng 5,000+ posts]

flat bench switch each week between DB and BB, incline, decline, flys, cable flys etc

triceps- cable pull downs, dips, weighted dips, skull crushers, DB extentions, single arm overheads

just keep eating, if your eating healthy foods...just dont stop

 

[dvrmstrng 5,000+ posts]

if your serious about mcdonalds and ice cream your not ready to be serious

 

[CantGetEnufBASS 10+ year member]

there are good and bad fatty foods.. and yes mcdonalds would be bad.. and make sure your carb intake isnt more then what your taking off in the gym, lots of red meat.... and 45 minutes in the gym=ftl.. whats an extra 15-30 minutes?

 

[endofdays89 5,000+ posts]

flat bench switch each week between DB and BB, incline, decline, flys, cable flys etc
triceps- cable pull downs, dips, weighted dips, skull crushers, DB extentions, single arm overheads

just keep eating, if your eating healthy foods...just dont stop

I eat pretty unhealthy though, should i just eat alot of bread and eggs and shit even when i'm not hungry to add calories? I am pretty active in sports too so i burn alot of calories almost every day of the week.

 

[dvrmstrng 5,000+ posts]

I eat pretty unhealthy though, should i just eat alot of bread and eggs and shit even when i'm not hungry to add calories? I am pretty active in sports too so i burn alot of calories almost every day of the week.

egg whites, not lots of eggs...

bread keep a check on...they are just pure carbs

 

[endofdays89 5,000+ posts]

there are good and bad fatty foods.. and yes mcdonalds would be bad.. and make sure your carb intake isnt more then what your taking off in the gym, lots of red meat.... and 45 minutes in the gym=ftl.. whats an extra 15-30 minutes?

i can do 1 hour no problem, anything longer than that will result in me being to fatigued to do anything else though. So i would say an hour of hard lifting would be fine.

 

[Blue Fury 10+ year member]

Dont forget to switch up your routine after some time.

 

[Trey803 5,000+ posts]

tuna

 

[11.50fox 10+ year member]

1. you need to take in 1 1/2 times your body weight in protein

2. do 3 sets of 5 on all lifts

3. eat lean stuff like chicken fish etc..

4. take some type of whey protein shake{eas}

5. lift 3 to 4 times a week, no need to train same muscles 2 days in a week

6. eat good carbs brown rice,plain baked potato, even pork skins {0 fat}

 

[cleansoundzz 10+ year member]

Weighttraining is an art that takes lots of time and consistency. Stick with the basic exercises such as push ups, bench presses, inclines, declines and get in lots of reps. Going heavy without a foundation will only get you injured. Give your body at least 9 months to adjust. I have been lifting for 18 years so I know. I started out at 5'11 148 and now I am 5'11 1/2 and weigh 241 lbs. A lot also depends on your bodytype.

 

[Scoobydoo 5,000+ posts]

muscle dood