File :-(, x, )
Want to get bigger, especially in legs. Anonymous
Hey /fit/, I want to get a bit bigger.
I'm 6" and about 132 pounds.
I have access to weights I've been doing 10 reps of squats and deadlifts, I'm looking for overall strength, slightly bigger arms and more powerful legs, EXPLOSIVE.

So what else should I be doing?

Pic semi-related. Me as a baby.
>> Anonymous
eating more and lifting heavier. in before shitstorm of creatine fags.
>> Anonymous
At six inches tall and 132 pounds, you have a BMI of 2,577.7

* Underweight = <18.5
* Normal weight = 18.5-24.9
* Overweight = 25-29.9
* Obesity = BMI of 30 or greater

Enjoy your world record height and obesity, good sir.
>> Anonymous
Op here

Should I be lifting as much as I can barely do like 3 reps?
>> Anonymous
well lifting heavier means different things for different people- for you it might mean trying to squat 132lbs, or 200lbs, or whatever is a big number for you.

deadlift X
squat about 50 pounds less
bench about 50 pounds less

this is a nice ratio to keep all of your lifts fairly balanced.

so realistically, if you can bench 125lbs, you should be able to deadlift 225. Do 10 reps with what you can only lift for 3, take 2-3mins to rest, lift it 3 more times.
>> Anonymous
>>55663
creatine fag here.

Creatine has been studied for about 80 years now. The research doesn't lie. What are you expecting creatine to do that you must bemoan it's advocation? More than likely you are an unsatisfied teenager who turned to creatine and gave it all of 3 weeks before giving up. I mean, look, you're on 4chan after all, complaining and trolling for controversy over a subject you are ignorant about.

Tell me, what studies do you have to deny positive effects of creatine supplementation? Any? Anything reputable I mean.
>> Anonymous
>>55697
Also a Creatinefag.

I usually mix one scoop of Creatine with Whey Protein to make an awesome drink before weightlifting. It works VERY good together.
>> Anonymous
drink a gallon of milk a day and follow this program: http://forum.bodybuilding.com/showthread.php?t=998224

enjoy results

also look around the internets for the book "starting strength" by mark rippetoe

highly recommended
>> Anonymous
>>55726
You must be joking ni--nevermind.
>> Anonymous
>>55721
>>55697
I've read a bit about creatine and from what I've seen it works, but isn't necessary until you've hit a stubborn plateau. A beginner shouldn't need creatine at all, and I've also read that some of the muscle you gain while using creatine disappears when you stop using it. I've never tried it myself, but I don't think it's necessary, mainly because most powerlifters and oly lifters don't seem to use it but still have amazing results.
>> Anonymous
>>55730
I'd recommend it for mental supplementation.

"LOOK AT THESE FUCKING GUNS MAN! THIS SHIT AIN'T NATURAL! I ROCK! NOW I HAVE THE CONFIDENCE AND MOTIVATION TO MOVE OUT OF MY PARENTS BASEMENT AND JOIN THE REAL WORLD! HOOAHH!"

Something like that.
>> Anonymous
Squats. Lots of them. Use progressive poundages, get your protien up to at least a gram per pound and try and put 5-10lbs on the bar every week. If the nutritional support is there you should make nice gains.

I just hit 300 myself :)
>> Anonymous
>>55763

YOUR LUNG IS COLLAPSING GO SEE A DOCTOR!
>> Anonymous
     File :-(, x)
>>55726
i lold.

gallon of milk!

http://www.youtube.com/watch?v=VV6In1K8zKk
>> Anonymous
Op here

My lungs collapsed and I had to go see a doctor.

Thanks for the advice brahs.
>> Anonymous
FIRST thing you have fix is diet.

Eat atleast 3000 calories / day with aprox 150 g of protein. rest should be carbs and essential fat.

Oatmeal, 4-5 egg whites in the morning.
Pasta, rice, spaghetti with enough meat in there.
Snack on peanut butter sandwiches, canned tuna.
>> ESH !Oj4wGhYfsE
Drop your reps of deadlift to 5 or less. From what I've seen, a lot of people's form drops exponentially the higher the reps are.

Also, for fun, every once in awhile throw in 20 rep squats.

Basically, for squatting, don't be afraid to toy with reps and poundages every couple weeks. Moreover, develop yourself a program and stick to it.

All the olympic lifts (c/j, snatch) develop more powerful everything, as well as develop explosive strength.

Bigger arms? Do chin ups (that's the palms-toward-you grip) with a shoulder-width grip. Gets you bigger lats and will develop biceps. Add extra weight when you're ready.

tl;dr Compound lifts for every body part, because you're 132lb.
>> Anonymous
baby rob is baby
>> Anonymous
Enjoy being skinny. When you hit 30 it will be a whole other ballgame.