Improving musuclar physique

[neo_4789]

Hi,

I'm new to all this but have been trying to get some information on it for a while. I have been goin to the gym about three times a week doin weights now for around a year. Although I have noticed quite a difference in the size of weights that I can contineue to improve on, my overall physique doesn't really change much.

I have heard that creatine increases muscle mass and along with weigth training, you could notice a big difference in muscular physique.

Will creatine improve my physique along with weight trainin is there something else I need to do? (I'm 18 btw, so im not lookin for mr universe physique!!!!)

Thanks for your help.

 

[Tom Treutlein]

Creatine will retain water in your muscle cells. The size gain from it is mostly smoke and mirrors, although it does increase recoveyr ability, so it could indirectly increase muscle gains.

If you've been lifting for a year now, and have gained strength but no size, chances are you're not eating enough.

Divide your bodyweight by 2.2. This is your weight in kg. Now multiply this by 24 (hours in a day). This is your BMR. Now if you're lightly active (not at athlete or anything) multiply that number by 1.1-1.2. 1.3-1.4 if you're an athlete and 1.5 if you're something like a construction worker or carpenter.

Anyway, that number is your maintenance calorie level. You need to eat more than that to gain weight (muscle) and actually change your physcial appearance.

Post up your training split and diet plan for us, since we've already gotten into this now.

 

[KWKSLVR]

Thats my problem to although I guess it makes sense since I'm cutting right now. When I started lifting I could bench around 140lbs. Now I'm up to 170lbs...I'm such a weakling

 

[neo_4789]

I'm around 6"3 and 11.5 stone.

I concentrate mostly on my upper body. Not sure how you explain it but I use the low row, pecks machines (the ones where ur sat upright and push outwards, bicep curls, triceps,) Usually do 12 reps on each three times. Is that enough?

If you need any other info i'll be happy to give it.

I dont really have a diet as such, I just eat anythin What sort of things should I eat?

 

[Tom Treutlein]

Okay, you need some major revamping here. First off, train your entire body. I and the others cannot stress this enough. Heavy squatting and deadlifting will release GH due to the high muscular demand on your body and somesuch. I don't know enough to really talk science about it, but squatting is good. Besides, why leave yourself weak in any area? That's just asking for trouble, if you ask me.

As for the machines you use, don't. Maybe the rowing machine, but I'd suggest you start using freeweights. They're the best mass builders out there, and will be sure to hit any stabilizer muscles that aren't being targetted with the use of machines.

3x12 (sets X reps) is fine. You have to realize that there is np magic number for sets and reps. All that matters to your muscles is that there was enough damage caused to them. Once there's enough damage, they will be sent a signal to grow. Progression is key. I'd recommend using less reps, however. You'll be able to progress the weight upward quicker in this fashion. Rather than me rambling for two paragraphs though, I'd say go to the training discussion board and at the top of it, you'll see a thread that's a "STICKY" called Training Methods & Exercise Descriptions. Read up on Needsize's 5x5 Routine, DC Training, and HST. All great methods.

Now, as for diet, this board has a wealth of information but I know it can be a pain to look around, so I'll throw some stuff at you. You need to eat excess calories to grow. You're 18 so your metabolism is still in pretty high gear.

For Protein: Tuna, Chicken, Steak, Beef
For Carbs: Brown Rice, Oatmeal, Whole Grain Breads, Whole Wheat Pasta
For Fats: Flaxseeds, Extra Virgin Olive Oil, All Natural Peanut Butter, Almonds