Dont relax for an hour or two. Rest for a min maybe but not and hour lol.

Re: Creatine?
 

[quote="Bean 2":fc835]For those who work out and know about Creatine, the nutritional supplement thats supposed improve muscle growth, do you suggest using it. Ive been working out for awhile now and havent seen any drastic results. Me and a friend are considering using Creatine to help. My friend knows people that have used it and have seen improvements. Anybody here know anything about it? Possibly Arkan or you other strong blotes im sure have heard things about it.[/quote:fc835]

A friend of mine used and still does use Creatine. I honestly dont see anything different from him but I mean I guess it can change from person to person

there are usually specific workouts for building mass for different muscles. ive been working out, and if you do it anough you will notice a change. i dont really look bigger, but im more solid. one thing ive been told is mashed potatoes helps you get bigger so try that. but as arkan said before, proteins is what you need.

Mashed potatoes? Never heard that before but im willing to try, i love mashed potatoes.

I wanna take your guide because you also get to shoot shit. happy:

And get shot at.

You want to see results?? Try the proven "Arkan" method.

The 1st and most important thing is diet. I can't stress this enough. You need to eat 6 small meals a day that are rich in protein. (Unflavored oatmeal, Egg whites, Tuna/Turkey on whole wheat, Fish, Chicken) ....and don't forget whey protein and a daily vitamin. (forget all the other supliments)

As for your workout, you need only to work on ONE body part for the week. Your schedule could look something like this:
Day 1. Chest
Day 2. Back
Day 3. Legs
Day 4. Triceps/Biceps
Day 5. Shoulders

You can do ab work every single day until you drop. You can never overwork them. Just fill in with ab work.

....and, after your workout, you have a 45 minute "window of opportunity" to replenish your body with much needed protein. This is where you'd eat one of those protein rich meals.

Take this advice as gold and forget everything else you've been hearing and reading. Try this for 3 months and you tell me if you don't get results. I guarantee if you stick to it like religion, you'll be impressed.

How long do u work out each body part. I dont know if i can work out for an hour just on one body part?

All you really need is 45 minutes. Lets take chest for example. This is what i do.

Flat bench. 4 sets and i pyramid the weights higher. 1st set i'll get 10 reps. By the 4th set, i may only get 6 reps

Incline Bench. Again, 4 sets and pyramid the weights

Decline Bench. Same.....4 sets

Then, if i still have strength, i may do some pec-decks or "flys". By that time, it's 45-50 minutes later and i'm spent.

Note: When i say "pyramid" the weights, this is what i mean.
Example on flat bench:
Set 1 = 150 lbs (10 reps)
Set 2 = 175 lbs (10 reps)
Set 3 = 200 lbs (8-10 reps)
Set 4 = 225 lbs (6-8 reps)

I hope you're able to understand.

yea i understand exactly. thanks Arkan.

i think im gonna listen to Arkan on this one. if youve seen a picture of him hes huge. ( not zoner huge).

Few are. happy:

Jeezus, Arkan's more ripped than I'll ever be.

As Arkan said, splitting your muscle groups into different days is the best way to hit all parts of your body while letting your muscles recover.

To gain mass the hardcore basic excercises will leave you with the best results:

-Bench
-Squat (ASS TO THE FLOOR)
-Deadlift

whats deadlift?

http://www.stumptuous.com/baddl.html

There you go :D There's several different versions, but straight from the floor like shown in this article is probably the best. This article also has good advice on how to do the excercise properly. Start out light and work on good form before bumpin up the weight.

cool thanks. Do they have the directions for squats?

http://www.exrx.net/WeightExercises/Qua ... Squat.html

I usually widen my stance on these to make my legs grow all around (not just my quads). This also allows you to get lower and throw up more let. Follow these up with some hardcore Leg Presses, Leg Extensions, and Leg Curls for a complete leg workout.

Keep in mind deadlift also works your hams and lower back so seperate your deadlift and squat days accordingly to avoid overtraining.

Good luck.

thanks for the help.

NP. Post if you need anything else.

gf1 weightlifting beasts rock:

225?! oOo: oOo:

Arkan, how much do you weigh? And how much can you bench?

First of all. Dont listen to half these idiots.

Creatine is good and gives good results. Eat a lot sleep a lot lift a lot. What are your goals more orinted at? Power and strength? Or Looks.

Take your whey shakes immediatly after your workout and maybe one before. Whey protien is quickly absorbed so taking them all the time isnt doing shit besides fucking with your cholorestorol.

Switch up your rep scheme a lot if youre body building. You might bench for 8 reps on weeks 1-3, but the next three weeks bench for sets of 10 12 or 5.

Unless your lifting for power stay away from sets of 1-4, because your power is increased and you dont do enough reps to recuit all of the muscle tissue necessary to get "big"

Dont fuck with AAS (anabolic steroids) until you are ate least 23. It will fuck with you. Sure youre fine now and you have big muscles but later on the road you might not be able to get wood. This is because you overload your test and are fucking with your glands. Right now you dont need it either you are making a lot of test if youre under 21.

If youre into lifting for power and strength PM me.

[quote="Mr.Buttocks":522ef]Arkan, how much do you weigh? And how much can you bench?[/quote:522ef]but more importantly, are you available?

[quote=Merlin122]but more importantly, are you available?[/quote:c1b80]

That was going to be my next question! Great minds think alike! happy:

Im guessing if he can get 225 up 8 times he can get anywheres between 300-325 1RM

You seem to be an expert on men. eek: and their bodies

You know, I hear about it being unhealthy for teans to work out...

Im 150lb, around 6'1 (I THINK), and am 14..and I've pretty much had a helluva lotta growth spurts. Is it unhealthy or what?

[quote="Sgt. Duffy":ebbbd]
Is it unhealthy or what?[/quote:ebbbd]

Your brain is unhealthy. Kill it.

[quote="Sgt. Duffy":67e55]You know, I hear about it being unhealthy for teans to work out...

Im 150lb, around 6'1 (I THINK), and am 14..and I've pretty much had a helluva lotta growth spurts. Is it unhealthy or what?[/quote:67e55]

theres no way your even 6ft.

Ok, to answer some questions about me, remember....it's not how much you can bench that defines your strength. I was benching 305 lbs when i weighed 160 lbs back in the day. As for now, i weigh around 180-185 lbs and don't bench for maximum anymore. I'm getting a lil' older and i don't push myself as i once did. There really isn't any need to anymore so i just let my body tell me how much i can do. Some days i can lift alot, other days i kick it down a notch.

...just listen to your body and forget how much others can lift. In the whole scheme of things, it doesn't really matter.

I guess you're right. I'd be happy benching my own body weight, but I don't have enough iron here at home. I need to buy more plates. oOo:

yeah right now my benching is at 115 and my max is 135...to some football players thats weak but fuck if i care.

also, if you are aiming to have a strong punch, work on shoulders and biceps/triceps. i never realized it, but the more i worked shoulders the harder icould punch.

I can only do around 135 or so. rolleyes:

I am 183lbs and I am 6'2".

I bench 115 at my house. You shouldnt care what others think when your working out. Go at your own pace.

can you show me where the weight room is?

[quote="Jin-Roh":1d34c]I can only do around 135 or so. rolleyes:

I am 183lbs and I am 6'2".[/quote:1d34c]

Who gives a flying fuck. One thing when ever I am at my gym is never make fun of other people's lifts. Nor do I pay attention to anyone elses huge lifts. One Thing I hate is people making sly remarks, or giant crowds forming around.. (unless its the girls gym class rock: ). You have to stay in your zone, keep your mind on your training. When I first started out, I was only doing 120*, eventually over 8 months of good training" & eating (mainly taking advice from a gym teacher in the school), I was leg pressing 1275, benching a a clean 350. I can't explain to you right here how to become a beast, it takes lots of research, time, and learning. Your best bet here is Arkan's advice, It seemed to be the most "informed" out of all the babel that has been going around in this thread.

[quote="Short Hand":30459][quote="Jin-Roh":30459]I can only do around 135 or so. rolleyes:

I am 183lbs and I am 6'2".[/quote:30459]

Who gives a flying fuck. One thing when ever I am at my gym is never make fun of other people's lifts. Nor do I pay attention to anyone elses huge lifts. One Thing I hate is people making sly remarks, or giant crowds forming around.. (unless its the girls gym class rock: ). You have to stay in your zone, keep your mind on your training. When I first started out, I was only doing 120*, eventually over 8 months of good training" & eating (mainly taking advice from a gym teacher in the school), I was leg pressing 1275, benching a a clean 350. I can't explain to you right here how to become a beast, it takes lots of research, time, and learning. Your best bet here is Arkan's advice, It seemed to be the most "informed" out of all the babel that has been going around in this thread.[/quote:30459]

^ Lift what you can. Clean and proper. Heaving a lot of what up as fast as possible with two guys spotting you and helping out won't give you any kind of workout. There's no need to show off. You should be the only judge of your progress.

[quote="Sgt. Duffy":1ea78]You know, I hear about it being unhealthy for teans to work out...

Im 150lb, around 6'1 (I THINK), and am 14..and I've pretty much had a helluva lotta growth spurts. Is it unhealthy or what?[/quote:1ea78]

I started working out when I was 13...haven't had any health problems. Regular excercise is actually proven to be good for your mental health.