Any gym advice guys?

steroids....i got the hookup on the british & thai dragon flava ; )D

hahaha jk....of course

http://www.johnstonefitness.com/

check that page out

Eat a lot of Oatmeal in the morning.

Eat a lot of everything and work it into muscles. You should gain weight in no time.

Be aware tho.. I dunno how old you are but if you're under 20 years old then your body still has some growing and filling out to do. If you're much older than that then just eat and work out.

Get married !!!!!!

Protein, supplements and all that check www.usn-eu.com

Plenty of others out there.

Do a cardiac exercise before and after you lift weights.

Do some weight lifting two or three times a week. Don't do it everyday because it won't work. After the daily gym routine eat food rich in protein and carbohydrates. After 2 or 3 months you would definitely see the nice result...

once you hit 30 it'll come naturally

Eat a lot and pace your exercise routine...So it will grow gradually rather than have muscle effects and a bloating effect...

Eat pigs as much you can and you will have big muscles then hehe

Get married, have kids, work full time on the interweb sitting on your ass all day and night.

You'll be a fatty like me in no time!

my advice, eat 2X more your body weight in protein grams. If you weigh 140lbs you should be eating 280grams of protein a day. You have to be careful of what you eat. If you eat foods high in saturated fat, you will only be doing harm. Eat a lot of lean meats, chicken, turkey, eggs, protein shakes/bars, tuna fish, peanuts. Make lil changes too. Instead of butter on your toast, have peanut butter. Next time you go to subway to get a sandwich, get double meat. You can even throw in a scoop of ice cream with your protein shakes. i recommend Muscle Milk brand chocolate Milk flavor shakes...BEST DRINK you will ever have.

good luck

its always about diet and training. nothing more (unless you want to use drugs). you have to come up with a plan for eating and training and tweak it until its working for you. there is no simple "hey man... just do this and you'll be fine" answer for you. there never is.

start somewhere like this - http://www.thepumpingstation.com/hardgainer.html

spend time in bodybuilding forums. educate yourself.

don't listen to people here at all because you will only get retarded advice thats either totally wrong, makes no sense or is not relevant to you. go to body building forums and read read read read the answers to countless questions exactly like this, nutrition etc. that are being answered continually by pro's. post threads, ask questions and get answers from people who know... from people who compete... from pro bodybuilders who dedicate their life to answering questions such as yours.

something i put together last year for a few of my friends..
note; you can do 3-5day split in the gym, depends how much time you have and also what ur goals are..
it can be chest/bis back/tris shoulders/legs also works well.
do some research...
do NOT workout more then 1.5h..... after 1h ur not doing urself any good.

General Info

You have to be extremely dedicated to see results quick. The most important factors that people often under look are nutrition and sleep. Follow this ?owners manual? and you?ll amaze your self in no time.

Nutrition

You must eat six times a day. When attempting to gain weight the general formula is eat more calories than you burn and vice versa.
This list is just a suggestion; I recommend you follow one that fits you.

Meal 1 ? eggs, ham, tuna, salmon, sandwich with some sort of meat
Meal 2 ? cottage cheese, granola bar, yogurt
Meal 3 - eggs, ham, tuna, salmon, sandwich with some sort of meat
Meal 4 ? 1k calorie shake*
Meal 5 ? chicken breasts, beef, macaroni, potatoes, rice
Meal 6 ? 1k calorie shake*

1k Calorie Shake ingredients
-16oz skim milk (2 cups)
- 2 table spoon peanut butter (sugarless kind)
-1 scoop whey protein powder
-1 or 1 ½ cup raw oats
-1 banana
-throw all in blender?press the button?and enjoy.

Supplements

-Protein powder; take with the 1k shakes (2 scoops/day)
-Creatine; 1 table spoon before a workout and 1 after. Just 1 on off days.
-Multivitamin ? 1 cap with breakfast
-Fish oil ? 2 caps 1 hour before a workout or before sleep on off days
-Flax oil ? 2 caps 1 hour before a workout or before sleep on off days
-BCAA ? 2 caps with lunch
-Greens plus ? 3 caps with breakfast



In The Gym

3 days split

Day 1: Chest / Back

::Chest
-flat barbell bench press
-incline dumbbell press
-dumbbell flys or cable flys or machine flys
::Back
-dead lifts
-pull ups
-seated cable rows
-bent over cable rows
-back raises

Day 2: Shoulders / Legs

::Shoulders
-Military press dumbbell/barbell
-front raises
-side raises
-shrugs
::Legs
-squats
-go frenzy on the different types of leg machines.

Day 3: Arms

-Do supersets. Meaning you do a set of a triceps exercise then right away a set of a biceps exercise and that?s one superset. No rest in between the triceps and biceps exercises.
::Tris
-skull crushers
-dips
-over head dumbbell extension
-close grip bench press
-kick backs
-pull downs (rope or bar)
::Bis
-alternate dumbbell curls
-barbell curls
-preacher curls (dumbbell or barbell)
-pulley curls
-hammer curls
-concentration curls
How to work out

Push yourself. Always push yourself. Do 1 light set of an exercise and then step it up. Go up to your absolute maximum lift in 3 sets. Than do 2 sets more of your maximum.
Aim for 6-8 reps. I Aim for 7. If you can do more than 8 reps step up the weight. You should be struggling for your life on rep 6. On your 2 last maximum lift sets you will probably end up doing 5 or even 3 reps if you have truly reached your maximum.

Proper form is extremely important. Do no swing weights up. Do no cheat. The way you do an exercise with 10lbs should look the same way with 70lbs. Research a particular exercise to see what proper form looks like.

*Notes

-Try and sleep 7-9 hours a night. You gain muscle outside of the gym while you rest.
? If you do not know how to perform a particular exercise search the web for it.
- Research body building and read as much as possible yourself to become familiar with the science. This text is just meant to start you off at the right foot.





I hope this helps, enjoy. : )

are you retarded or just dumb?

its not just working out, you need to EAT the proper foods to bulk up.
i would recommend seeing a nutritionist.