I made this thread because I want ideas on how to get really buff, and grow big muscles. So any tips would help.

the first thing I would suggest is that you focus on 1 body part a day.... so do chest, shoulders, abs, legs, etc etc on different days. You work that one part hard for 1 day and then you move on. That gives those muscles and chance to heal over the next week and then you go back to them and work them again.

That's what I've been told at least.

Hoochman geeogree gives good advice. I've been strength training for a little over a year now and that's what I've found to work the best. Anything more than 1 day a week for the same muscle tears it back down and doesn't allow it to properly recover. Be sure to take some time off too. Like lift maybe mon, tue, thurs, fri. And you'll have wed, sat, and sun off. Over doing it usually results in injuries and, again, poor recovery. I recommend high weights, low reps. Everyone has a different preference but that's usually the rule of thumb for building mass. YOU just have to find the one that works best for YOU. Everyone is different and some routines work better for some people than others. Don't be afraid to try out a variety of routines to try to discover which one works best for you. And a word of advice, don't be afraid to go to the biggest person or the person who has the ideal size you have in mind of being, in the gym and asking them for suggestions. Because obviously they know what to do and typically most of the guys will be more than glad to share their tips and tricks with ya, it makes them feel good for being noticed, it's more or less a compliment when you ask someone for advice. It'll save you A LOT of wasted time and effort because, guess what, they already did the research to figure out how to get that size! lol When I started, I did exactly as I suggested to you and experimented with everyone's tricks and tips and kept what I seen was working for me and got rid of the routines that weren't. If you haven't started lifting yet and are considering it, another piece of advice I'd like to add is don't give up! First couple weeks are the absolute hardest! Because it's tiring and everyone one is bigger and knows what they're doing and you're not seeing immediate results. That's ok, they didn't either when they first started. But they kept with it and that's how they got to where they are. Once you get those first couple compliments, especially from girls, (you know who I'm talking about lol) you'll be so glad you did, because trust me, she will notice. Good luck!

P.S. Try to get a friend involved too. Good for support and encouragement. And makes it a little bit more fun too.

everyone one is bigger and knows what they're doing and you're not seeing immediate results. That's ok, they didn't either when they first started

Unless they were on roids.¬_¬

I can't say anything better than edison since he hit everything on the spot. So what I'll do is offer you a program that my brother got me started on years ago. It's called MaxOT (Max Overtrain) I don't have much time to post this, so I'll put a link up the next time I'm on. Or you can go to the AST website and try to find it.

http://ast-ss.com/

This routine may not look fancy or impressive compared to some of the slick, fancy routines in the muscle mags, but it is VERY effective. The main thing to do is add weight almost every workout by 2lbs, don't use the same weight all the time keep adding as often as you can, I went from squatting with 110lb barbell to 225 pretty quick, benching from 85lbs to 160, in 4 months I gained 24lbs. Drink whole milk often, with meals and between.

Squats 1 x 20 reps

Dumbbell Pullovers 1 x 20 reps (Immediately after squats)

Barbell or Dumbbell Bench Presses 3 x 6 to 8 reps

Chins 2 x as many reps as possible

Bent Over Barbell Rows 2 x 8 to 10 reps

Seated or Standing Dumbbell Press 2 x 8 to 10 reps

Barbell or Dumbbell Curls 2 x 6 to 8 reps

Standing Calf Raises 2 x 15 to 20 reps

Stomach Crunches 1 x 25 to 30 reps


This program is normally done three days a week on alternate days, like Monday, Wednesday, and Friday or Tuesday, Thursday, Saturday. Some of you will gain better if done only two days a week like Tuesday and Friday, or Wednesday and Saturday. I personally only did the routine twice a week because my body couldn't recover fast enough between workouts three days a week. I would suggest that you try it three days a week. If you are really sore (not just mild soreness and stiffness) and don't seem to be recovering and progressing between workouts, then drop back to twice a week.