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: