I WANT MASS!
Back when I started weight lifting I started with nautilus and I did great with it. It helped me lose weight and gain some muscle. Then I started adding free weights with some suggestions from some of you guys here on the board. Then I had my PS and with all the complications I had I couldn’t lift for a long time. Finally I got back to the gym and had to start off slowly, and again I went back to nautilus. Now after a several months I am ready to make the transition to free weight and I would really like to try and add as much mass as possible. I am turning to you guys again for suggestions on a good workout routine. I would like suggestions on what exercises, sets and reps ect. Keep in mind I am no spring chicken anymore I am almost 49 but I am in good shape ( a hell of a lot better shape than I was 2 years ago.)
Thanks guys I look forward for your input. Alan
Link to my OH Groups Men’s locker Room:: Men’s only online support group.
Just another place for us guys to hang out and chat. Where the bouncers at the door let no woman in. http://www.obesityhelp.com/group/bigal2029_group/welcome/
Alan Hartman
Obesity Help. Com Certified Support Group Leader.
OH groups leader of the Men's Locker Room Support Group
Come join the Men’s Locker Room online support group. A place where only us guys can post and talk. www.obesityhelp.com/group/bigal2029_group
Proud to be in the “Before and After photo section in OH Magazine. (September/October 2009) and in the May 2010 issue of 417 Magazine (Losing it)
on 10/23/08 11:14 am - Houston, TX
I'll put my head on the chopping block, I know there are muscle heads out there that are doing better than me...
this is what I do...first you have to eat some carbs,,,I know I know..thei goes aginst everything we have been doing..but you can not build mass, when you are in Ketosis..from what I know ..it is not possible..
so start with a banana..or something..eat more carbs, and then jack up the protein...
forget the cardio,..I know it's hard..but I wil lean down if I do the cario..
I do chest incline, decline and bench press and flies,,,,3x10 each
that is 6 chest exercises..the press will make you big the flies will pull it tight from the center...
Shoulders...I hate shoulders...make sure your alingment is good..and don;t look around, or you will get a nasty crick in you neck...
shoulder quick set
to the front, side, press, up right rows, and bent over flies...3x10
that is 10 exercises..do these fast..they suck
then hit ticep**** them hard...tricep push down..tricep extentions...and kick backs...then cuss like a salior...
Bicep....curls, on the bar bell and the dumbell...
this is what I do it's nasty but I so see results...and you are only about 6 months older than me...
old guys rock...
Thanks Russ I am going to go to the gym tomorrow and start a routine using your suggestions. When I first started working out I quickly found out I had to make several changes to my nutrition, first I had to jack up my calories then like you said carbs and protein. How about supplements like creatine or amino’s do you use an of them? I currently am using ZMA and glutamine. I would like to use creatine but my heart doctor advises against it. What about lower body exercises any suggestions there. Do you do any kind of stretching before or after you lift? I have tried it a few times but I never noticed any difference if I do or don’t. I am looking forward to trying this new routine, and oh yeah cussing like a sailor. Thanks again Alan
Alan Hartman
Obesity Help. Com Certified Support Group Leader.
OH groups leader of the Men's Locker Room Support Group
Come join the Men’s Locker Room online support group. A place where only us guys can post and talk. www.obesityhelp.com/group/bigal2029_group
Proud to be in the “Before and After photo section in OH Magazine. (September/October 2009) and in the May 2010 issue of 417 Magazine (Losing it)
on 10/26/08 2:16 am - Houston, TX
Creatine gives me gas..bad...
on the warm up..I get it on the eliptical for a few mins..when I tried to do regular stretching..I threw my back out...ouch
on lower body...it hurts...if you do squats and lunges...they will make you rip the miniblinds off the bathroom wall, trying to get off the toilet the next morning...my legs were pretty srtong from carring around my big azz all those years...
let us know how you do....
