Body Building on the cheap!

Windows7forever on 07/04/2013 - 20:29

Haven't been doing it long but have all the necessary equipment in my home gym including bench press machine, dumbells, barbells and plenty of free weights. Also have a resistance machine but it is a bit clunky and I prefer using free weights TBH.

I figured most OzB's would not pay $800-1000 p/a for a gym membership so they find other avenues to exercise and build up their body. Besides, I can do most of the exercises in the comfort of my own home and not have to feel intimidated by all the "bigger guys" or that I cannot lift as much weight as some other people.

Creatine/Whey products/Other Fancy Muscle Building Supplements are very expensive and require consistent consumption. Try around $100 for 27 servings of muscle building formulation @ 2 servings per day means you need to spend around $200 per month just on fancy powder drink with lots of scientific ingredients you probably can't spell, let alone recognise what they do.

After a workout I will simply crack a few eggs, drink some skim milk powder($6/kg) and eat a peanut butter sandwich(8grms per serving) or a tuna sandwich.

I'm making slow but consistent gains for my ecto-morph body type and not relying on expensive supplements. Furthermore, I'm not constrained to a huge gym membership and can exercise when I feel like it at home at my own pace and leisure unlike a gym membership whereby the logic is… "I've paid for it, therefore I need to go daily to get my money's worth!".

Get a good BB book or just peruse you tube to find heaps of instructional techniques and proper form for the many lifting exercises and you should be well on your way to building muscle.

Any tips/advice to share I would love to hear :)

Sports & Outdoors

Comments

  • Moots on 07/04/2013 - 20:36
    +1

    Buy your gym membership @ costco. $499 for a year at Plus Fitness 24/7 Includes joining fee which is usually $99

    • Windows7forever on 08/04/2013 - 06:45

      That's a good rate. I would have to sign-up with Costco firstly and then cancel the membership with them(I don't even shop there). There are a few branches in my area.

      Will stick to the home gym for now though, really don't have time working 2 jobs :P

      • macrocephalic on 12/04/2013 - 15:37

        I train at a powerlifting gym. It's cheap ($440/year) and there are lots of qualified and friendly people there. We have a qualified coach on every weeknight just to help people training.

        You won't get any machines (we have one cable machine), or airconditioning, and no mirrors, and not many pretty women to look at, but you get a great place to workout safely.

        • cwongtech on 12/04/2013 - 23:37

          airconditioning

          No Aircon!?

          Surely there must be some sort of ventilation right?

          Having a qualified coach every weeknight is really good..
          Whereabouts is this?

    • milfey on 10/04/2013 - 09:52

      Do you know which suburb this applies to? I went to Plus Fitness yesterday on a trial pass and was told Eastwood and Rydalmere have their plans at $13 per week and others such as Epping have it at $16 pw. In addition, if you go to a gym that isn't your registered home gym for over 60%, apparently it changes that to your new registered home gym.

  • tko6070 on 07/04/2013 - 21:22
    +3

    http://www.bulknutrients.com.au/ for supplements. Mix WPC and powered oats for a great weight gainer. Buy weights second hand off gumtree and start a cheap home gym.

    • Windows7forever on 08/04/2013 - 08:58

      Those WPC supplements look pretty potent and heavy duty - 80 grams of protein per serving!
      Knowing me, I would buy a 30kg bag for $550 just because the unit price is cheaper and I have a habit of buying in bulk. Still, that is heaps of money for me and I would have great difficulty spending so much on a product I have never tried before!

      I'm assuming you would get about a full year out of a 30kg bag. If you take it roughly 2-3 times per day at 30grams per serving.

      • BuyoTheCat on 08/04/2013 - 11:07

        depending on what your objectives are, you can get in good physical condition do without ANY supplements.

        30kg bag is good value shared.

        you should take protein with a matching exercise program.
        Thermogenics is great for fat burning.

        • Windows7forever on 08/04/2013 - 15:50

          If so, then only take the supplement on those days that you vigorously exercise and the 30kg would last much longer than a year(for me anyway, as I only train 1-2 days per week).

    • MementoMori on 08/04/2013 - 10:33
      +6

      What tko6070 said. You don't need creatine or any supplements (you do need Protein powder, which I consider a food, its just so much more convenient and cheaper than from food sources).

      Checkout Scoobysworkshop for the rest.

      • StewBalls on 08/04/2013 - 10:46
        +2

        You don't need creatine or any supplements

        +1 to that.

      • Oofy Doofy on 09/04/2013 - 06:44

        You also need calories to build muscle, otherwise your body becomes catabolic and breaks down muscle tissue in order to meet its energy requirements.

        But quite simply; Protein+Carbs and the effort you put in are all you need.

        • macrocephalic on 09/04/2013 - 11:24
          +1

          If you're actually low on calories, then drink milk. But there's no point eating a huge surplus and getting fat. If you're gaining more than about 1kg/month then it's fat or fluid. When Arnold was getting big, he was lifting 5+ hours a day, and on drugs (what was available at the time) and he only managed to gain 25lb in a year.

        • StewBalls on 09/04/2013 - 17:48

          Bamboozle…do you know what keto-sticks are for???

      • MementoMori on 09/04/2013 - 19:36

        MyFitnessPal is a good free phone app. I use it to track what I eat to ensure a good Protein/Carbs/Fat Marco nutrient ratio (I aim for 40/40/20, some will argue what is best but aim for close to this).

        Scoobysworkshop will tell you how much Protein you should be eating - basically it's more than you think. My biggest realisation from MyFitnessPal was I wasn't eating anywhere near enough, it's 3x Protein shakes a day for me minimum.

      • Phesto on 10/04/2013 - 17:56

        Yeah, you can get protein from food, you can't creatine. Creatine is a much more worthwhile supplement and quite frankly, it's the only "necessary" supplement.

        http://examine.com/supplements/Creatine/

      • dmb0312 on 11/04/2013 - 00:39
        +2

        Please DON'T check out scoobys workshop. He is an idiot and a broscientist. He is the last person I would ever suggest to people.

        • StewBalls on 12/04/2013 - 15:38

          So what exactly do you disagree with??? Most of his advice looks like plain commonsense to me…

  • KBZ on 07/04/2013 - 21:46

    Another tip is try to haggle with a lot of different AnyTime fitness places for the best rate cause after the 1st month you can go to any of the anytimes.

  • neil on 07/04/2013 - 22:14
    +6

    Cheap Tracking
    For years, I've been alternating between not tracking weights/reps/date and writing it down on paper. I've now entered the 21st century and using a free Android app called Jefit. In addition to tracking, it also allows you to browse through exercises and vary up your workouts which is important for muscle growth. There is also a timer that beeps in between sets which is quite handy if you get distracted at the gym.

    Not bargain related but the best advice I've ever had for working out is to do weight exercises slow and steady. It's amazing how many people just speed through their exercises like their going to fly away.

    • jimborino on 08/04/2013 - 04:01

      or do half the range of motion…you are not working out your bicep if you rotate 20degrees.

    • Windows7forever on 08/04/2013 - 06:47

      Great apps. Thanks for all the advice guys.

  • leeroys_dad on 08/04/2013 - 08:36
    -2

    don't have much fat after your workout. you want carbs e.g. sugar, rice, pasta, oats. peanut butter has heaps of fat, along with eggs

    • Windows7forever on 08/04/2013 - 08:54

      I need to put on weight and muscle. So I don't mind a bit of extra fat or sugar in my diet.
      My objective is to "bulk up".

      • StewBalls on 08/04/2013 - 11:04
        +1

        Wolfy, I'm sorry to break this to you mate, but extra fat & sugar in your diet will NEVER build lean muscle mass…if any fitness professional has led you to believe that fallacy then you really need to steer clear of them at all costs!

        • Oofy Doofy on 09/04/2013 - 06:50
          +1

          Excess Kilojoules are necessary to build muscle mass (see my post earlier on). This includes cholesterol which is attained from all kinds of fats. Saturated fat is an absolute essential in order for normal bodily hormone secretions (a major factor in this conversation being Testosterone). Without these you are not giving your body what it was designed to receive in terms of nutrients.

        • macrocephalic on 09/04/2013 - 11:27
          +1

          Just don't overdo it. Eating 2000cal excess won't build more muscle than 200cal - you'll just have to spend more time cutting.

        • StewBalls on 09/04/2013 - 17:41
          +1

          Excess Kilojoules are necessary to build muscle mass

          Nonsense Bamboozle…an appropriate amount of amino acids from protein sources are necessary to build muscle. There is also more than enough fat in a sensible, balanced diet for hormone balance and exercise induced hypertrophy.

          Excess (unmetabolised) kilojoules from fats/carbs will only build FAT…metabolic fact, speak to any dietician/doctor! Your body uses only what it needs…force-feeding yourself to excess will only make you porky mate…if you're jamming heaps of sat-fats into your pie-hole as well, you might even open yourself up to fun stuff like gallstones, fatty liver & atherosclerosis over time as well, depending on your genetic predispositions & rate of intake.

          Frankly, these are precisely the kind of half-baked fallacies I was talking about…your advice is bordering on dangerously ignorant of biological realities.

        • r3volt on 09/04/2013 - 18:13
          -1

          Please don't tell me you give people advice in relation to body building. Please show me evidence of building mass while being in a calorie deficit and not on the juice.

        • StewBalls on 09/04/2013 - 18:16

          Simply not gorging to excess does not equal "calorie deficit" mate. Seriously, what part of "sensible, balanced diet" do you think would lead to a deficit…use some commonsense please FFS. After you eat too much, what do you think becomes of the unmetabolised empty kilojoules then?

          Like I've said, speak to a health professional first & foremost, they can explode the idiotic myths you guys like to propagate…you guys really need to research some medical facts, not keep spouting dumb PT pseudoscience.

        • Oofy Doofy on 10/04/2013 - 16:00

          Protein is made up of AA's. A surplus amount (because it's a good buffer) of kJ's are necessary in order for your body to not enter a catabolic state, it's as simple as that. You can amino yourself to the hilt if you like, and you might burn fat at that rate… but your body does a much better job of burning muscle to feed itself energy… the steps it takes to do as such are significantly easier than breaking down fat for use as energy.

          No kidding excess kJ's will make one 'fat'. Though it's fair to assume most people who consume a good amount of kJ's would also take in a decent amount of protein also.

          RDI of saturated fats are very basic numbers at best. There are many things that come into play, but if you're on a 'low fat' diet for a good period of time, I'd love to see an Endocrinologist look over your bloodwork. These things only become issues in the long run due to cell aging (tissue/organ changes etc) and genetic predispositions as you mentioned previously.

          I don't feel I'm dangerously ignorant of the facts whatsoever.

        • StewBalls on 10/04/2013 - 16:35
          +1

          Bamboozle, your body will NOT need to catabolise muscle if you eat a…wait for it…"sensible, balanced diet". What part of that comment are you guys not getting??? That will provide all of the 'buffer' you need. I also think you're actually confusing catabolism with ketosis; you're putting the cart before the horse, so to speak. If you're worried about carb deficits, like I said earlier, get yourself some keto-sticks & be scientific about it, not half-baked!

          Excess empty kilojoules from fat & sugar will never be proteins, thus never actively contribute to building muscle…end of story. The modern…wait for it…sensible western diet also easily has more than enough lipids (including EFAs) to satisfy metabolic/endocrine demand. Excess sugars will likely just screw with your insulin response, creating another range of potential issues. If you want to ensure your body has enough fuel, feed it a…wait for it…sensible amount of high quality complex carbs, at regular intervals throughout the day, from whole grains etc, not sugar. Sugar spikes & the resultant crash will actually be counterproductive.

          Medical science (dietetics) has narrowed what fats/carbs/aminos are necessary in the diet down to a pretty fine margin; popular myths to the contrary by wannabe personal trainers might be popular, but that doesn't mean they are right. If you think that sarcopenia is the only mechanism at play in tissue change in the human body, you're sadly mistaken my friend…I actually know quite a few people with disorders like gallstones, FLD and type 2 diabetes (to name just a few) who mistakenly thought along those lines…

          Sorry mate, despite a fair attempt at pseudoscience, you're still looking pretty clueless from a human bioscience perspective. Remember the old adage, a little bit of knowledge is a dangerous thing…you have a little bit of knowledge! ;)

        • Harold Halfprice on 10/04/2013 - 18:50
          +4

          @Stewballs original 1st reply

          Fat and sugars aren't bad - in fact fats are very important to one's diet, especially body builders. Dietary fat is responsible for hormone production in our bodies.

          There is a large misconception that eating fats and sugars make you fat, but that's a bunch of bogus. What it comes down to is your kilojoule/calorie consumption. Fats are simply high in calories (at 9kcal/g compared to carbs and proteins which are 4kcal/g) and sugars lack in satiety as well as being in calorie dense foods.

          If you want to gain mass, youre going to need to eat an SURPLUS of calories
          If you want to lose mass, youre going to need to eat a DEFICIT of calories
          What then determines how much fat/lean muscle is gained or lost is determined by how much of an surplus/deficit you are in, and then whether you are meeting your macronutrient requirements, with proteins and fats being the most important.

        • dmb0312 on 11/04/2013 - 00:43

          milkguru is spot on. Many think that you only need to have more calories to "get big"…if by "bulk up" you mean get fat and look like crap then all the best with those goals in 2013.

        • StewBalls on 11/04/2013 - 11:42

          Fat and sugars aren't bad -

          Excesses of both are…that's a medical fact!

          in fact fats are very important to one's diet, especially body builders. Dietary fat is responsible for hormone production in our bodies.

          We've been through that already…it's a requirement that's blown well out of proportion, as I've stated. The endocrine fat requirement for the human body is well documented, and borne out in modern dietary guidelines. The veracity of this is often tested in peer reviewed journal articles & texts.

          If you want to gain mass, youre going to need to eat an SURPLUS of calories

          If you want to gain lean muscle mass, you may need a slight surplus OF THE RIGHT FOOD GROUPS! As someone else mentioned, hypertrophy is a very slow process…force feeding yourself (particularly carbs) will only result in fluid & fat gains…medical fact.

          If you want to lose mass, youre going to need to eat a DEFICIT of calories

          If you want to lose FAT whilst maintaining muscle mass, then a simple calorie deficit is not enough…you need proper nutrition, i.e. enough protein to avoid muscle atrophy for starters. It's not just about dropping the number of kilojoules, or you'll look like a POW. Trying to LOSE FAT by EATING MORE FAT (and it's first cousin sugar) is just idiotic, wouldn't you agree? Again, this is based on medical fact.

          Seriously, there's so much bullshit in the bodybuilding/fitness industry that defies medical science…I often wonder how people can be so gullible, given the wealth of resources available for clinical research.

  • georgedeka on 08/04/2013 - 09:07

    I have just been researching protein powders/supplements. Yes some of them are very expensive. I am looking at one called Vega One, its apx $50 for 28 serves.
    There are alot of others that are closer to $20 a kg tho.

    I was looking at TrueProtein but the shipping kills the value.

  • StewBalls on 08/04/2013 - 10:37
    +4

    My advice, speak to a dietician. Eating right, sleeping right, drinking plenty of water & training smart works IME. Most guys trying to bulk up eat way too much protein & carbs, all they really end up doing is putting on fat (which they then have to lose) & developing proteinuria, risking renal problems. Your body only needs a certain amount of protein per day, including requirements for hypertrophy…any excess must be excreted by the kidneys!

    One of my mates gave himself gout by scoffing creatine, and another one got mild nephropathy from downing protein shakes every time he got a free moment. All you get from overdosing on supplements is expensive urine & the associated risks IMHO.

    Check out this guy's site for some great commonsense tips on bodybuilding: http://scoobysworkshop.com/

    • Windows7forever on 08/04/2013 - 15:55
      +2

      Thanks for your cautionary advice. I will definitely use moderation and common-sense if I start consuming any heavy duty supplements.

      • StewBalls on 08/04/2013 - 16:06
        +1

        No probs. Not saying that supplements don't have their place to some extent, even I use shakes as a meal replacement when I'm in a hurry, but lots of guys go mad over them over and above what is nutritionally necessary.

        It's like: Just woke up shake, pre brekky shake, post brekky shake, leaving for the gym shake, mid workout shake, just about to leave the gym shake, blah, blah…before they know it their piss has a head on it like a hot beer! :p

        Anyways, I hope it all goes well for you! :)

  • evol on 08/04/2013 - 10:59

    Stronglifts 5x5 is a great platform to build up all your major muscles in a time effective manner (~45mins, 3 times a week). It's a free workout program, and also has a handy mobile app that tracks all your workouts and weights.

    Also, maybe look into Anytime Fitness? My local one is approx $50/month so it's only around $600 a year - being an Ozbargainer, knowing that I paid for something already gives me extra incentive to go and not miss a workout haha.

    And with supplement powders, just take 1/3 of the recommended serving each time, and only when you workout. The recommended serving size and frequency labels most have are as if everyone taking them is the size of the Hulk! Also, no need for creatine or preworkout crap - try to stick to just proteins and carb powders and be as natural as possible.

    Happy lifting! :)

    • extract on 08/04/2013 - 12:54

      The problem with 24/7 gyms is that they don't have squat racks since by law a staff member has to present on the premises at all times if the facility has a squat rack due to safety reasons. So the question is what sort of body builder are you if you don't squat?. Basically what I am trying to say is shut up and squat!.

      • evol on 08/04/2013 - 13:30
        +2

        Um all the Anytime fitness branches I've been to in WA have squat racks you can use 24/7? Some even have 2 x squat racks which is great for busier times. The Anytime chain probably found some way to overcome that law (if there even is such law?) - although I have read before that some of the other chains (Fitness First or Jetts or something) don't have squat racks for that reason (or maybe its just a lame State law).

        And pffft of course I squat. Do you even lift bro? :P

        • extract on 08/04/2013 - 14:51

          I inquired at 2 different 24/7 gyms and got told they don't have them due to some law, maybe it's a VIC only thing. I am going to contact Anytime fitness and see if they have squat racks in Vic gyms. Finance First definitely have them as i used to be a member. U mad bro? :).

        • macrocephalic on 09/04/2013 - 11:29

          Are they squat racks or smith machines?

        • evol on 09/04/2013 - 13:03

          Squat racks (or power racks depending on what you want to call them). There are also separate smith machines.

        • Ryugen on 10/04/2013 - 14:56
          +1

          I go to anytime at riverton and they have 2 power racks. Like a more advanced squat rack that you can use to do bench as well without using the smith machine. Reason why i chose them over jetts and stuff because a friend told me the other 24/7 places do not have free weight squat equipment.

    • Windows7forever on 08/04/2013 - 16:01

      I do like the idea of a 24 hours gym because you can fit it in around your busy schedule. Somehow, I think that working 2 jobs means that I would be exhausted by night time(which I usually am after 12 hrs) so it doesn't work for me. The weekends are the only time I have available to exercise, therefore an annual membership doesn't work for me, I feel it would be underutilized.

      Getting up super-early to hit the gym before work sounds like an idealistic notion but I'm sure it would be very grueling and cut into my sleep requirements, therefore not feasible either.

  • de-longhi on 08/04/2013 - 13:53
    +2

    as far as supplements go, buy some whey protine and some dextrose for a post workout shake. dextrose is one of the best and cheapest forms of carbs to have PWO when "bulking". It can be easily bought in bulk from supermarkets, in the home brew beer section or you local brew shop. Apart from weight trainging diet and calorie intake is the key in muscel gain.

    Also i find creatine worth the money and it can be bought from US for approx 10c a serving

    • Phesto on 10/04/2013 - 17:58

      Powdered oats>dextrose.

  • [Deactivated] on 08/04/2013 - 13:53

    Running, push ups, sit ups and chin ups - all free at your local neighbourhood park. Enjoy.

    • StewBalls on 08/04/2013 - 16:00

      Well, yes…and believe it or not there are also some fitness advantages of these types of body weight thru space exercises over and above pure gym based cardio/resistance training.

      That said, Wolfy wants to get big…to do that you've gotta pump some iron! ;)

      • Windows7forever on 08/04/2013 - 16:07

        Exactly. Anyone can run around a park or do some light resistance exercises but it is not going to make hard muscle gains. I used to frequently do this as general fitness and it is sufficient for most people.

        That said, the child's play area usually have good sturdy bars to do chin ups on. Just don't do it when there are mums and kids around or they probably think you are just showing off or acting tough/intimidating.

    • ankor on 08/04/2013 - 19:41
      +1

      I don't know why Warier was downvoted.

      There are a significant number of youtube videos showing that calisthenics is another option, that seems viable to me.

      eg-

      http://www.youtube.com/watch?v=GhfLNN4BloY

  • PlayerOne on 08/04/2013 - 14:45

    all you need is squats and oats

    • StewBalls on 08/04/2013 - 16:00
      +4

      Squoats! :)

  • leeroys_dad on 08/04/2013 - 17:07

    Follow lean gains diet. For the win.
    Wolf, if you want to bulk, do it cleanly which means little fat on gym days. Focus on carbs. Keep protein high as well.

    those buying protein, bulk nutrients or protein direct protein powder is very cheap and tastes great. I wouldn't bother with named brands

  • cwongtech on 08/04/2013 - 17:22

    Wolfenator - open up your private messages please, I got something to share with you privately - there's a reason behind it as well because I don't want what I want to tell you to become public, send me a private message when you do :) It's just about protein prices.

    Also if you want cheap oats for bulking, they're $13 for 10lb (~4.5kg)at costco (Quakers brand from America)
    Don't buy Aldi oats if you're going to powder them, Quakers or Uncle Tobys (very expensive.. $6 for 1kg @woolies) oats are much more soluble than the Aldi crap ($1 for 750g).

    Use a blender to powder the oats and mix in with your protein shakes. I usually rely on the protein shake flavour to mask the blandness of the powdered oats. Alternatively you can also add honey or peanut butter or whatever you like to the oats instead.

    If you decide to go the Aldi route.. trust me on this one, the powdered oats do not mix well with the water and you'll have a sludge at the bottom, feels like drinking puke.

    • Windows7forever on 08/04/2013 - 23:07

      TBH - I've never tried making my own shakes or thought about adding oats as an ingredient. I do eat porridge occasionally. Do you get the "quick cooking" oats or are they special variety?

      • cwongtech on 08/04/2013 - 23:24

        I just eat the traditional ones, unprocessed - but I powder them (using a blender) so they are more soluble - doesn't taste like anything, with good quality oats they should dissolve VERY easily, except the little grainy pieces which you will also get with weetbix or other cereals that don't seem to dissolve.

        Please open up your private messages!
        Go this link (Yours, I've changed the user number to yours)
        http://www.ozbargain.com.au/user/34332/edit

        Go to:
        Private message settings
        Allow private messages [tick this one]
        Check this box to allow users to start new private conversations with you. This does not affect existing conversations where you are already a participant.

        I see your posts in this thread about wanting to buy in bulk for protein because of the unit price and unsure of sticking with 30kgs of the same flavour.. but I'm here to tell you I discovered a method to buy at bulk-prices without having to buy at bulk (and hence you'll be able to buy different flavours).

  • tko6070 on 08/04/2013 - 18:29

    what are peoples thoughts on dextrose and maltodextrin as carbs to mix with a wpc? very cost effective.

    • Phesto on 10/04/2013 - 17:59

      Go for powdered oats.

  • Ted Mosby on 08/04/2013 - 20:39
    +10

    I could go on for hours but ill try to control myself.
    The thing that you have to consider with natural bodybuilding is that it is not a one size fits all approach. What a lot of people don't take into account is your biggest factor (both negative and positive) with building muscle/bulking/cutting is your genetics and more importantly your metabolism. The following is my advise for an Ectomorph such as the OP.

    Diet:
    You have already said you are an ectomorph - which mean you are going to find it harder to build more muscle (if you are on the extreme end of the ectomorph scale, you will also find it harder to gain fat, not impossible - just more difficult). So assuming you are in this category, it doesn't hurt to get a little dirty with your diet. Make sure you get all your nice clean foods and that you are hitting all your desired carbs/protein/fats percentages of the day. Since you are an ectomorph - you can have the odd chocolate bar here and there, icecream, pancakes etc in between your nice clean healthy meals. I’m not saying eating junk alone will build muscle, I am saying that high calorie food in conjunction with clean foods is the best way for an ectomorph to gear his everyday diet for optimal muscle gains.

    Working Out:
    Two words: Progressive Overload - note your lifts ie: weight and reps. Beat each workout and have a mentality that you need to be better than you were last week. If you can’t move up in weight, move up in reps.
    As a rule of thumb, try to limit your lifting workouts to around an hour. Key rule: quality over quantity. Focus on proper form and don't cheat Have alternating weeks - a heavy week where you work in the lower (5-6rep range) and a normal week where you work in the 8-12 rep range.
    Focus on your heavy compound movement. I believe (my "broscience") your workout should be made up of 70% compound and 30% isolation.
    Limit Machine use where possible: FREE WEIGHT/BODYWEIGHT/CABLES ARE YOUR FRIENDS

    Supplements:
    Eat whole food. Have protein shakes ready if for some reason you have not had a good eating day but don’t rely on them.
    Creatine is a good supplement – some people don’t respond to it. If you do respond to creatine you will love the ability it has to help you get out of a plateau. I use it in monthly phases. (Month on / month off)

    Gym VS Home Gym
    My opinion based on experience (feel free to disagree with me) - Get a gym membership with a friend! I'm sure you will be able to convince a mate of yours.
    Not only is it more fun and safer, you will push each other and essentially get a better workout with a partner. My gains were minimal in the garage and saw a significant improvement when I joined a gym

    Good Luck with your lifting, and find what works for you ☺

    • StewBalls on 08/04/2013 - 21:12
      +1

      Eat whole food. Have protein shakes ready if for some reason you have not had a good eating day but don’t rely on them.

      I wish I could +1 that a few thousand more times…sixpacks are made in the kitchen IMHO! :)

    • Windows7forever on 08/04/2013 - 23:29

      Oh do please go on. LOL.
      Some great information here.

      I think I've gotten dietary requirements figured out. Now I just need to find time and instill motivation/discipline to get into the gym and apply what I have learnt.

      I used to be pure ectomorph but I'm somewhat more of a hybrid ecto-endo morph now because I've put on over 10kgs in the last few years of fat and muscle(without rigorous training) through physical work and eating.

      After reading about the 5x5 workout it is making me think that all the isolation exercises and high reps I'm doing is counting for nothing(which is confusing me more actually).
      If the rule is 70:30 then I'm doing it the wrong way around, focusing way too much on muscle specific isolating exercises instead of compound/mass building exercises!

      I don't consider myself a "powerlifter" at all - speaking of compound exercises - tried a few lightweight deadlifts which was okay, disliked squatting exercises with a passion(putting a barbell with my own body weight behind my head doesn't feel right), although bench presses feel comfortable for me and give my chest a great pump.

      TBH - At this point in time, I'm more concerned with my upper body more than anything and I would just like to look "buff" in a t-shirt and gain some strength at the same time. Nobody ever sees my legs as they are always covered along with most of the rest of my body. I get enough quad exercise through cycling anyway so they aren't exactly chicken legs. My triceps are small because I never bothered training them but my bicep size and definition is very impressive because I have targeted them heavily.

      Having perfect definition is also not necessary as I am wearing a shirt 99% of the time and no one is going to see that specimen of a body that you've slaved away for countless hours at the gym for. Furthermore, with bulk and size I can maintain this for the long term and not be overly concerned with maintaining peak muscle definition and body weight aka "ripped" which looks like a very difficult and elusive state of body conditioning to maintain.

      I guess we must all be realistic with our expectations and goals, especially in the short term and with what we can accomplish and work towards.

      • evol on 09/04/2013 - 13:31
        +4

        Compound exercises, heavy lifts, and free weights are the way to go if you're looking to build mass and muscle, especially if you're an ecto type. 70:30 is a good workout balance - 70% compound lifts, and 30% or so of "assistance" type movements i.e. exercises that will help build the smaller muscle groups that enable you to lift more during the compound movements.

        Deadlifts and squats are probably THE 2 most important compound movements - don't skip them or you're just gonna be wasting your time. The key is to make sure you have the form and technique 100% correct before you load too much weight on, or else you will just end up injuring yourself and losing faith in it. Don't let your ego get in the way - there's no point deadlifting a huge amount if your back is arching, or squatting a huge weight if your legs aren't hitting parallel.

        As long as you set up the safety bars in your squat rack properly and get the form & technique right, there should be no issues at all, even with 2x or more your body weight on the barbell. Squatting solo is a lot safer/easier than benching solo (assuming you're benching with correct technique, i.e. bar hits the chest each time it goes down).

        Also, dont view squats/deadlifts as purely leg/back exercises - they work your entire posterior chain and stabilizer muscles all the way down, and also help with improving your balance - there's no point being strong if you've got no stability to utilise that strength.

        Don't bother heavily targeting your biceps - it's a huge waste of time as they are proportionally a very tiny muscle in the arm and don't really do much work in most movements. If you want to look more "buff" and be strong, you will want to train your triceps (the biggest muscle in the arm) and chest a lot - i.e. overhead press, bench press, chinups, tricep pulldowns etc. Biceps can be rolled up into assistance type moves or secondary compound exercises such as dips, lat pulldowns, etc.

        IMO something like the Stronglifts 5x5 workout as a base platform (i.e. the 70%) + diff types of assistance type exercises (i.e. the 30%) after each workout (e.g. chinups, triceps pull down, dips, lat pulldowns, dumbbell flys etc. depending on what you feel like needs more work) will get you strong and defined in an effective manner (only about 1hr workout x 3 each week), and without wasting hours doing a bunch of ineffective isolation work.

        Also the Stronglifts 5x5 guy has a Youtube channel with videos showing correct form and technique for the whole workout and all that, so you can study those and make sure you're doing it right. (Heck even watch the vids anyway to learn the correct form, even if you aren't gonna be using the 5x5 program)

        Thats my 2 cents anyway haha…hope that's somewhat useful. If you don't believe me then maybe take Arnies word for it ;) Happy lifting :)

        • Windows7forever on 09/04/2013 - 21:24

          My training routine is going to change after reading the advice expounded here.
          I'm already reading up on the 5x5 program and am sure I need to learn and practice a deadlift and squat, to incorporate these into my regime. It seems ridiculous that it took some obscure nobody, amateur wanna-be body builder from Belgium to figure out that the rule book was wrong after all these years and discovering "the secret" to making hard gains through power lifting techniques. Maybe he is just good at packaging his information into a concise guide and selling it to the masses. Still, it was free and he hasn't asked me for money yet so I'm not going to be completely skeptical about it and will definitely give it a try. I just feel he lacks credibility, doesn't have the physique to match and is some regular joe smuck who worships people like Arnold but could never live up to his caliber or intensity.

          My only source of knowledge was Arnie's seminal BB bible. It seems to place heaps of emphasis on isolation exercises and targeting each muscle group which is why I followed it using this routine for my training purposes.

        • StewBalls on 09/04/2013 - 21:38
          +3

          To be fair though Wolfy, in Arnie's defence, IIRC he was approaching this from the perspective of a competing bodybuilder looking to use isolation to define individual muscles/groups for pure bodybuilding 'judges' aesthetic tastes.

          When approaching it from a more balanced/well rounded (pun intended) resistance/strength training perspective, what Ted & Evol are saying about recruiting secondary muscle groups makes perfect sense! :)

        • fusion17 on 11/04/2013 - 11:38
          +3

          Yes, isolation exercises are important once you are close to your ideal size, but until then, mostly just a waste of time.
          Although I tend to do things like tricep/bicep curls during my rest period of squats/deads.

          As someone else said below, don't forget stretching exercises, especially when you're squatting etc. One of the reasons people get lower back injuries are tight hamstrings…as it makes your back round more.

          Actually the funniest thing i see at the gym are overweight people on the treadmill gulping down their powerade. When they're basically walking, i suspect the calories from the drink almost break even with the ones expended.

        • StewBalls on 11/04/2013 - 11:49

          Actually the funniest thing i see at the gym are overweight people on the treadmill gulping down their powerade. When they're basically walking, i suspect the calories from the drink almost break even with the ones expended.

          Nah, I've now learned that the thermogenics fairies apparently turn it into protein, therefore muscle! :p

    • fusion17 on 11/04/2013 - 16:09

      "I could go on for hours but ill try to control myself.
      The thing that you have to consider with natural bodybuilding is that it is not a one size fits all approach. What a lot of people don't take into account is your biggest factor (both negative and positive) with building muscle/bulking/cutting is your genetics and more importantly your metabolism. The following is my advise for an Ectomorph such as the OP."

      This.
      No matter what broscience tells you, some people, like me, just can't get big beyond a point naturally and plateau without significant change like others.

      Don't get me wrong, if you micro manage every aspect like waking up at night for the 3am shake/cheese or whatever, you'd obviously reach your absolute genetic peak.
      However what you'd need here is a personal trainer like what the action stars get to build them up in short amount of time. Everything would need to be personalised to YOUR body. ie insulin responses to certain foods like rice and pasta are different for people.

      Some friends swear they only got big after following their mates (who is massive) advice, but what they're actually saying is that they just really didn't try before.

  • freakitude on 09/04/2013 - 02:54
    -2

    i am amazed nobody mentioned multivitamins they are required unless you have a perfect diet, so your body can effectively use the nutrients.

  • Scrooge McDuck on 09/04/2013 - 10:24

    1. Be a healthy human - Eat a balanced diet, drink plenty of water, maintain good posture, stay limber and get plenty of sleep.

    2. Train with resistance - Lift heavy, lift to failure, exercise ALL your muscles to prevent your posture becoming distorted from strength imbalances, learn how long your muscle groups take to fully recover and don't exercise them again until they have, don't be afraid to throw in some alternate exercises after a while - your body responds to change.

    3. (Optional) Take a protein shake to SUPPLEMENT your diet - All you need is some cheap bulk WPC. It's debatable whether creatine works. Virtually all other supplements DO NOT work. WPC is a cheap and convenient way to supplement your diet, but most of your protein intake could come from red meat, poultry, tuna and eggs.

    • Phesto on 10/04/2013 - 18:01
      +3

      Yeah it's definitely not debateable. Creatine works.

  • t_c on 09/04/2013 - 10:26
    +3

    dont do squats, deadlifts, or goodmornings, with weights, untill you've had someone qualified to show you how.

    • cwongtech on 09/04/2013 - 11:32
      +7

      Never fear, Professor YouTube is here!

  • impossibru on 09/04/2013 - 19:31

    I wouldn't call myself a bodybuilder but I do try to stay in shape.

    If you want an entire gym in a small amount of space, I'd go with a good quality power rack/cage with high/low pulleys, an FID bench with leg accessories, plus a barbell/dumbbell set. That'll let you do everything properly and in relative safety.

    Proteindirect.com.au is a good place if you want to supplement. They might not be the absolute cheapest, but they're not far off and their protein is about the best you can get. Their unflavoured WPI tastes good and mixes well and is good for lactose intolerant people (pretty much anyone who isn't an infant will typically lose their ability to digest milk to some degree).

  • Ryugen on 10/04/2013 - 15:53
    +4

    Imma step away from the whole bulking up part as that has been pretty much been covered extensively in everything above. In my personal (read personal, NOT professional) experience, please PLEASE do NOT skip and disregard stretching and cardiovascular activities.

    I wanted to get big when i first started, still do as a matter of fact. So gym, protein shakes, vitamin / fish oil supplements rinse and repeat 3-4 times a week. Just FYI I am on the 5/3/1 program, but any program that makes you stick to it will do. Usual 5-10min warm up with rowing and light stretching after the main set. One day my friend wanted to get a bit more healthier, without the gym so she called me out to do some cardiovascular stuff and body weight stuff, assuming you know i'd be pretty fit and strong coming from the gym. Hell I thought so too. This is what happened:

    Initial warm up stretching…was absolute killer. In the process of bulking, i'd lost sooo much flexibility it was not even funny. It was embarassing how much of a brick i felt.

    Then came the warm up cardio, nothing too big, running a lap around the oval…. haha about half way i was so surprised how out of breath i actually was. Managed to finish but i wasn't in the best of shape.

    Then came the M100 (youtube it if you like, great cardio hit in a short amount of time), basically 100 reps of body weight exercises, non stop till you finish in the shortest amount of time possible. This was death, 30 reps in i was completely gone, had to stop every 3-4 reps to catch my breath. Just because my cardio fitness just wasn't up to scratch in terms of my gained mass.

    This was when I realized that to me, the strength i was getting from the gym was just not practical in real life. Sure i could pick up heavy stuff without any problems…but be honest, how often have you needed to lay down on the floor and push something heavy away from you.

    This was when i realized i needed to step it up and build towards not just a aesthetically pleasant physique(haha be honest, deep down thats what we alllll want) but towards a more functional body overall. This is why i have incorporated the following into my fitness routine:
    10-15min stretch session after every gym session targetting the whole body, rather than the worked areas only
    2-3 times a week of fairly heavy cardio (M100 sessions, interval training sessions, fitness yoga)
    Popping once+ a week for balance but mostly for fun (No not popping pills, dancing)
    Occassional swimming, rock climbing, running etc when friends call me out..i HATE running

    I still hit the gym 3-4 times a week to work on my 5/3/1 program, but the extra 3-4hours of stretching and cardio a week have really helped in me just being more functional.

    I'm probably going to cop flak for suggesting things besides pumping weights to get massive, and probably some faggit comments for yoga and dancing haha. And i understand your main priority is to get bulk and look big so definitely feel free to ignore my comment if you think it will not push you towards your goals. I just wanted to chime in with my past experience that for me, functionality is just as important as aesthetics. Thanks for reading.

    TL:DR - Getting big is great and all, but to me a functional body that can operate outside of a gym environment is just as important. This is why to me, cardio, flexibility and balance are just as important as lifting weights.

    • Windows7forever on 10/04/2013 - 17:59
      +1

      I wanna be a big, strong TUGBOAT! Go figure :P

      • StewBalls on 13/04/2013 - 09:35

        It's a phase that we all go through. ;)

    • evol on 10/04/2013 - 18:07
      +2

      +1 for stretching being hugely important, as well as doing some form of cardio/other exercise outside of the gym so your body isn't just a walking brick of muscle haha.

      Always do 10-15mins of warmup/cooldown streching (whole body) before and after any exercise - helps prevent muscle soreness the day after, and improves your flexibility in the long run.

      And yeah it's always important (time allowing of course) to have some form of exercise or cardio type activity outside the gym to compliment your workout program. For me, it's general running and stair running (Jacobs Ladder for all you WA people) on the weekend when I don't hit the gym.

      • BhanuL on 11/04/2013 - 11:12
        +2

        +1

        Fitness for health is 3 equal parts - strength + endurance + flexibility.

        Its good to train with weights as well(I myself do 4 split weights weekly and love doing it), but if your weak on other areas(including a good core) its not much of a health benefit.

        And wolfenator87 - don't be 'intimidated' by people pulling heavy weights or being 'bigger', they aren't any better than you or for that matter than anyone else(that includes the old granny pushing the stepper down the road). Get some balls by getting confidant inside(i cant tell you how to in a post in a forum, if at all), you dont need weights to be confidant, you should be doing it cause
        1. you like doing it
        2. like the after effects of it(endorphins/adrenaline rush)
        3. enjoy the health benefits of having a healthy, strong body

        Ok by the same token, dont sit around reading and making long posts on forums while being at work like I just did. Bye.

  • Morien on 11/04/2013 - 17:44
    +2

    Regarding supplements.

    Protein supplements are cheap enough when you use them for what they are: supplements.

    Just make sure at the end of the day you have consumed enough protein (eg. 1.5g per kg or whatever you want).

    If you can get it all through chicken breast, do it.

    If you can get it all through eggs, fine.

    If meat satisfies, go for it.

    If at the end of the day you come out 30g of protein short of your goal, you have a protein supplement.

    No need to have a whey isolate shake within 5 minutes of your workout. Overall targets are your goal, and a protein powder is just there to help you reach that target. They do not suit any other purpose.

  • [Deactivated] on 12/04/2013 - 17:26
    +2

    Too much broscience in here. The only thing you need is will power and determination.

    • StewBalls on 12/04/2013 - 21:30

      There is a lot to be said for that approach too…

  • Windows7forever on 17/04/2013 - 22:32

    I'm looking at getting a "Power Rack" for safety and convenience.
    I already have a bench but it would help me squat and to bench press safely because of the adjustable safety bars.

    I've looked at many on ebay. This one seems alright for $367 delivered. Although it is only rated to 200kg which I think might be a bit weak.
    http://www.ebay.com.au/itm/150767034446?ssPageName=STRK:MEWA…
    What do you think of it?

    Or Possibly one of these as a cheaper option for around $160 delivered but less versatile, although it is space-saving and sufficient for bench press and squats.
    http://www.ebay.com.au/itm/Squat-Rack-Bench-Press-Home-Gym-W…

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