I noticed quite a number of guys here depend a lot on supplements for mass gain. Also a lot here that says they dont do legs. And a lot say progress either nowhere or stunted. Believe it or not, you guys should at least learn to squat even if you don't like leg extension, leg curl, deadlift or lunge.

Reason very simple. Squat is called the "King of Exercises"! It promotes anabolic hormone growth naturally.

And anabolic hormone is very very very very good for you

Very True. Read threads regarding SUPPLEMENTS, there are guys telling spending over half a K a month for supplements, yet they asking how to grow and how to do chest etc...

Somehow I guess to raise the awareness that someone should have started proper training before engage in supplement.

Proper training as in training that cover all parts of body include leg.

Squat is good, varies posture and feet positioning target different part of Quads. Best if can include all exercises you mentioned into LEG DAY!

want to share and ask opinion. does Beginner Mass-Building Workout #1 is enough and cover all body part? My goal is to gain weight and body mass. Tq.

Raynx-

I must respectfully disagree with you, though I am 100% with you that squats is a must have in anybody's training regime (beginners - Mr. Olympia), I must suggest that it runs a close second to Deadlifts. For the simple reason that it recruits more muscle fibres, hence promoting more GH.

Since we are in this thread, allow me to voice my observation why some are not growing at their optimum rate:-
1) I see a lot of people doing a lot of isolation movements rather than compound movements. Sure it is difficult and gets your heart pounding, and hurts like s*** the next day, but nobody says that growth comes easy.

2) Range of motion - most only limit their movements to the strongest part of the body's mechanics. I seldom see anybody squat deep.

3) Controlled reps - a lot of guys swing the weights around to gain momentum for their lifts, though some advanced BB do it, but only to cheat on their last reps/set. best give these guys a wide berth in case their grip slips.

I guess most people (me included on some days) wants to grow, but are not willing to put in the effort and sacrifice. How I miss those days before fitness centres, where everybody give anybody a helping hand, instead of fitness instructors who dish out nonsense to the detriment of those who put their faith in them.

Good enough, and it's covered all body part, but again workout templates (like the one you shared) are meant for beginner. Everyone's body is unique, if you want the best shape for yourself, you gotta learn how to come out your own routine, that is only after when you learn how to workout properly.

To gain weight especially mass gain, eating is also important.

Will not want to go into supplement becos I'm not one that having supp.

Back into the routine, 3 sets of 15, 10, 8 reps may be enough and may not be (depend on the weight you use).

Of course you can always do a 3X12 or 5X8, adjust your rest time.

You gotta trials and errors for what work best for you.

My personal guess and opinion, seeing you target this routine which use dumbbell, i assume you are like me started home workout with dumbbells. And those that use dumbbells workout will somehow involve too much isolation exercises.

It's good if you can focus more on compound exercise like deadlifts , squats and OHP. These create the solid foundation on beginners.

But of cause, I found the difficulty of controlling dumbbells doing these exercise, definitely working with Barbell (80kg) is easier than that with 2 dumbbell (40kg each).

So it's up to you to learn and manage between life, exercise and diet.

I started due to overweight, so my experiences will not be useful as other forumers who started with light.

Try search the member journals, there are transformations of ectomorphs.

thanks a lot bro. yeah. its for beginner. i started this bb-ing just 2 weeks. can i continue this routine for a month? yeah, being ectomorphs suck. currently i increase my calories daily intake. maybe before this i only take around 1500 - 2000 cal per day. yup. im lazy to eat. but now my calories intake up to 3500cal per day with around 130g protein. im way underweight. can i gain weight and mass if i increase calories intake?

the weight i use for 3 set is very2 light for you all but challenging to me. hardly reach the 10th rep in 2nd set. (use only 8kg dumbbell, make it pair only 14kg) is it normal? or only im tooooo weak? sis raynx is 10x strong than me.

yeah. i only do it at home. want to gain strength and muscle a bit before go to gym. agreed with you that dumbbell mostly will involve to much isolation exercise, but i think, i still can do dumbbell squat, dumbbell bench press rite?
btw, thanks bro.

Yes, whenever you increase your calorie intake you will be gaining weight provided the increase is sufficient overcome what you burn a day.

BB is not a competition, you don't compare your results with your form 5 seniors when you just enter secondary school.

Do not worry about the poundage, the correct forms and postures are the one determine how far will you go.

Of course you can do dumbell squat and bench press.

Maybe because you got too much isolation exercises, this why you have low poundage. I got this problem too when I just started. I compared my bicep curl's poundage with other's squat poundage. LOL. It's like comparing bicep size to whole body. So leave aside the poundage.

You can of course follow your routine as long as you feel it helps. My suggest would be, try to increase your volume of training by using lighter weight. No point. Completing 2 sets just because you think anything lighter than 8 is SISSY. Dun let your ego overtake. You can go like 6kg for 2 sets, and 8kg for last set (reps till failure). Try record down. As time goes, you yourself see how you change. Of course it takes time.

And yeah, you do months to know whether a routine is good for you or not, (you feel it of course). Keep reading, keep working, keep recording and keep trying. When you engaged in BB, you need throw away LAZY.

But in life, if you are LAZY TO EAT OR SLEEP, why bother living?

LOLx.

Browse the stickies, BIG BROS like darklight and Pedro shared some real good stuffs.

I myself don't think I'm a BB, I don't train like one. LOLx.

Before I forget, BB= Work Out+Diet+REST(RECOVERY).

So plan your rest interval and rest day well.

van_takawa,
too bad no 'like' button on the forum. I really, really like what you've said. Very encouraging and motivating and i dont think anyone could have said it any better!

p/s: this forum here is really great! i only used to come to lowyat.net to check out for computer and mobile stuff. so much positive energy

This post has been edited by raynx: Jul 31 2011, 11:37 PM

this is so motivated bro. thanks a lot bro. i really appreciate it. many thanks.

raynx and siv 007, thanks for the compliments. Ntg much actually. Juz my 2 cents. Happy working out!!! For better life and body! CHEERS!

I wonder, those squat hack machines, are they similar to doing squats?a any disadvantages for using hack squat machines compared to free weight?

at least if the machines its safer for the back for i fear of not doing it correctly.

This post has been edited by ExCrIpT: Aug 2 2011, 04:48 PM

use a free weight bar..do it with empty bar till get the form correctly b4 u load it with weight.

Just because you use a machine, it doesn't take away the risk of injury if you perform the exercise with poor form. You need to have good form for every exercise you do.

hey guys im currently on nitro tech hardcore protein...doing it max 3 times a week at the gym...just a quick question??

hows the intake should be?

only after workout? 3 times a day? morning,after workout and b4 bed?

and i would like to gain some mass..

dont know how much 'doing it' involves, but take the protein supplement post workout and to help reach daily protein intake of about 1g/lbs of body weight.

if that must have "muscle pain" feeling after workout in order to show the muscle is growing? Because after me doing the same routine 2-3 times the "muscle pain" feeling gone(arm muscle like biceps,triceps still got little feeling after workout,but for abs don have the feeling....is that normal?)

by muscle pain i assume you're talking about the pain you get the next few days. its called delayed onset muscle soreness (DOMS).
or the muscle pain you get directly after workout, no that doesnt really matter.

DOMS is a good enough indication that you got a good workout the day before.

bro u cant compare...we normal ppl and him..cause if u send his blood for test..u will see a rediculous spike in hormone lvls....but yes there is no such thing as cant gain wweight and bull shit( been there)

I'm taking NT too, and I usually cap at twice a day (NT is expensive compared to ON and other brands), so to maximize the intake I usually drink 1 scoop with milk first thing in the morning to 'break fast' as the body is very receptive to protein at that time; and the second time of the day is within 15-30 mins post-workout to maximize recovery rate and muscle synthesis. If you want to drink protein before bedtime, NT is a very very bad choice as it's considered whey, if you must take in protein before you sleep, opt for casein, it's slower-digesting protein and can release a stream of protein throughout the night when your stomach is empty, this promotes muscle growth instead of like whey where the protein will go BAM! *gone* under an hour.

i dont get the video. i understand when he said we cannot target specific muscle to grow. he tried to explain why people are doing it? i know he said it stimulate the muscle. stimulate to what? grow? he said earlier we cannot target specific muscle to grow. what did he meant? care to explain anybody?