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Anonymous
sup /fit/

i go to hte gym three times a week and have been doing so for about 2 months now, but haven't really settled into a routine, and find myself just using all the machines i can until i can use them no more. will this have a detrimental effect on my gains? (i'm looking to purely bulk up and increase strength).

also, i find that just doing three or four sets or whatever on a machine, even when i train to fail, doesn't full exhaust my muscles so i always go back two or three times to that same machine and use it again and again, this can't be good, right?

any helpful suggestions will be much appreciated.

anonymous.

pic kind of related.
>> Anonymous
p.s. 5'11'', 12.5 stone (77kg) and very little body fat.
>> Anonymous
rapidsearch starting strength.
go to stronglifts.com
start a 5x5 routine.
>> Anonymous
12 sets per muscle/muscle group should be your maximum (about 3 sets per exercise). if you feel you can do more, you're not doing enough weight
>> Anonymous
Machines should be solely used by frail people, those with injuries, and the most advanced bodybuilders for safely isolating muscles. I'm going to assume you are none of those, so yeah.

If you want to bulk up you need to do two things. You need to eat past your maintenance level, which means more food than you need to retain your normal weight. Food is the most anabolic substance we have, and is the only way to bulk up without steroids. You need to eat food, and eat alot.

As for exercising, since you are new, full body compound exercises are what you need to aim for. You do not have enough strength to isolate muscle, you need to put on larger amounts of weight that will work a large chunk of your body at once.

This causes heavy hormonal release and testosterone to course throughout your body, which is not caused from the stress of many light machine reps. This is why you are able to return to the machine multiple times, you simply aren't doing enough, and do large amounts of reps won't help.

Here is a perfect routine that you could easily do for a full year, get great results, learn your body, before you ever have to worry about isolating muscle.

http://forum.bodybuilding.com/showthread.php?t=998224

It's a simple read, for beginners, and you'll get it down in no time.

Follow that, drink plenty of water, get together some Whey Protein for Post-Workout Shakes, eat alot, and you'll bulk up in no time.
>> Anonymous
>>140255

cheers mate, saved that post to a notepad and i'll follow what you say as closely as possible. thanks again.
>> Anonymous
>>140278

And just so you know, when I said food, I mean healthy foods. I know it's ridiculous, but my friend Rob, who was already about twenty pounds overweight, wanted to start lifting weights and bulking, I left out the part about eating healthy, and he was throwing back two bigs of BBQ chips.

Eat lots of HEALTHY food, meats, potatoes, vegetables, fruits. Delicious steak.

I hate having to explain that sometimes, but some people just don't realize that at first. Besides that, good luck.