File :-(, x, )
Anonymous
I'm going on vacation in 4 months. I wanna gain as much muscle and weight as possible. I don't go to a gym. This is what I have to use:

1 EZ curl bar
Dumbbells from 15-40 pounds
1 bench (picture)

So far been working out 4 months and gained around 16 pounds. I need suggestions for a routine, and what supplements I should be taking. I've just been eating foods high in protein. I'm around 150 pounds and 6 ft tall. Halp me /fit/
>> Anonymous
where did you get your bench from, i want one.
>> Anonymous
are you serious?
>> Anonymous
>>72942
b/c if so... you can do it

you have just enuf time, but it will take some serious effort
>> Anonymous
Buy an olympic barbell set. It's about $100.

Then do exercises well-described elsewhere: at least one pushing movement, one pulling, and one for legs.
>> Anonymous
>>72960
I have an olympic type barbell. I'm looking for advice on a more strict routine, and what supplements I should be taking. I haven't tried squats or deadlifts yet, kinda reluctant to try them on my own.
>> Anonymous
>>73041

Get "Starting Strength" by Mark Rippetoe (there's a rapidshare link around here somewhere, or just buy it - it's cheaper than a single appointment with a personal trainer and far more useful). It covers the basic lifts in exhaustive detail and will help you more than anybody short of a real live strength coach.

You have to do these lifts. In fact, you can start today w/o hurting yourself - just remember to keep a neutral spine, and look at a few videos on youtube to get the basic idea.

Details described in book above.
>> Anonymous
1 gram of protein for each pound of body weight. However, you can only absorb 30g of protein at a time, so frequent small meals are best.
>> Anonymous
>>73173
>>73178
OP here- I have Starting Strength. I'll give squats and deadlifts a try.

Would also like suggestions on a more strict routine.
so far it goes like;

day 1- tri, bicep, chest, forearm
day 2- shoulders, lats
day 3- legs and abs
>> Anonymous
>>73406

The routine you describe is good for advanced bodybuilders, but not for beginners. Do the one suggested in Starting Strength (or any 5x5 plan) instead - that is to say, whole body workout 3x a week.