Reply to GET_BIGGER

[GoneAway]

No, mixing up high and low reps is ideal.....especially when hitting plateaus.  I try and hit 2 weeks at around 10 reps, then a week of light weight with 15-20 reps and the next week heavy at 6-8 reps.  That keeps the muscles on their toes sorta speak.  Your body is extremely adaptable, so you have to be sure to mix up your routine frequently to shock it into growth.  You also have to find out what works best with each muscle.

Dieting really depends on your body.  All I will say is I try and spread my calories and protein evenly through about 6 meals per day.  It is critical to get carbs post workout also, and the only other time I really have carbs is breakfast.  If you wanna get into it deeper I would go to the nutrition board, I can tell you what works for me but that doesnt mean it will work for you.  I will talk to you about it more in depth if you would like.

For a natty with not the best genetics for packing on muscle/size, do you think that split you described is good? It looks worth trying... I eat carbs every meal. Try to get about 30-50g in each, since I'm naturally lean. Big stomach, though, which is weird, but I can flex my abs and see good definition. Would that be water weight?

Why do you eat so few carbs? I thought they were essential to keep the protein away from being used as energy.

[GET_BIGGER]

I am currently in a cutting phase so my carbs are around 120 grams a day, calories are 2200-2600, protein is 300-320, and fat is around 50-60 g's.  I also have a cheat day every 4th or 5th day.  I am 5"10 210 pounds, around 10%.  I gain really easily.  Carbs are important to help your body use protein, you are correct.  So concerning mass building 30-50g's of carbs is pretty good per meal.  Just keep your fat tested weekly so you make sure your gains arent unwanted weight, if they are, cut back your carbs.  Change up your calories daily also, keep your metabolism guessing. Go to Wal-Mart and pick up some glutamine....that helps your body more efficiently use protein.  Get some casein protein also, take a couple scoops before bed.  Casein protein provides a stream of nutrients while you sleep for a 6-8 hour period.  It is a much slower releasing protein then Whey.  That will make a difference by iteself.

http://www.a1supplements.com/100-Casein-Protein-2-lbs.-p-2414.html

As far as water weight, I dunno.  Whats your fat %, height and weight?

Changing your routine is for everyone, doesnt matter who you are or what body type you have.  Like I said, the key for muscle growth is breaking down your muscle fibers.  So you have to shock your muscles, keep them guessing and you will break them down.  If you use the same weight, movement and reps, your fibers get used to it and you dont break them down as well if you change it up.  The only way you do that is by changing your reps and movements.   Make sure your hitting failure around the 10 rep range for mid reps.  Your always looking to fail except for warmups obviously-even for high and low reps. Anything more than 3-4 sets is too much per movement.  After doing 3-4 movements of 3-4 sets of failure, you shouldnt have anything left to do anymore.  Mask sure your split is good too.  I do one bodypart a week (well I hit arms twice).  I completly revamp my routine about every 3 months or so, unless I am plateauing early.  Pay attention to your body, it will tell you what it needs.  If something is working, I will keep it in until I stop seeing results.         

The name of the game is seeing what works best for you.  The only way you will do that is by mixing everything up until you find out what works.

[GoneAway]

What is your diet like on your cheat day? I've been meaning to get some body fat calipers but not sure where to go... What do you think's the best way to change calories daily and still be on a gaining diet?

I'm taking lecithin granules in the protein shakes, as that supposedly helps protein synthesis into muscles. Would I still need glutamine? Thanks, I'll check out casein.

Not sure what my bf%, height or weight is ATM. Must try to get a tape measure and bodyfat caliper. I usually measure weight at the gym, which I haven't been to for about 5 weeks. Trying to get everything back on track before I start the membership up again, as when I first started a few years ago, my nutrition was horrible and I've been in fear of going with bad nutrition as I know what the results will be - zilch. Very demotivating.

As for my routine (and nutrition), I've been following the Level I layout in Arnold's Encyclopedia for Modern Bodybuilding. A few months ago I began experimenting with other exercises which helped keep the fire burning, as I'd been doing the exact same routine for a couple of years.

Let's say I'm starting training for the first time. My goals are to put on muscle size at any cost. What sort of routine would you recommend? Right now I'm open to anything. I heard powerlifting movements are great for the 'building blocks' you need for later on if you want to have a solid-looking physique.

Thanks for all your help. Sorry if my message was all over the place.

[GET_BIGGER]

My diet on a cheat day?  Baconcheeseburger, fries (I do however try and stay away from sodium) and a chocolate shake, ice cream whatever I am in the mood for.  I am amazed at how many times I have dropped a pound or two after my cheat day.  Hard to say what kind of calories you should take in without knowing your bodyweight.  If you wanna gain I would hit 3000-3500 a day....thats clean calories.  250g's of protein, 300g's of carbs, 150 g's of fat.  Thats just off the top of my head without having a clue what your size is and metabolism.  Just make sure you keep checking your BF, if your gaining weight and staying at the same BF, your gaining muscle, if your BF is raising, lower your calories.  Need to keep close tabs on that.  Theres some good diets on some sticky posts on this thread, check em out.

Havent heard to much about lecithin granules so I wont give any advice on that. 

Heres my routine and its has been working well:

MON-chest/tris
DB Press 4x8-12
Incline smith, DB, or Barbell Press 4x8x12
DB flys, incline or flat, or cable flys 3x12 
EZ bar skull crushers supersetted with EZ close grip bench presses 3x10-12
DB kickbacks 3x15
One arm cable pressdowns 3x15

TUE-back/bis
Wide grip front pulldowns 3x10
Wide grip rear pulldowns 3x10
Close grip front reversed grip pulldowns 3x10
cable rows or t-bar rows 3x10
one arm DB rows 3x10
alt DB curls 3x12-15
one arm cable curls 3x12-15
preacher DB curl 3x15

WED-shoulders
DB Press 3-4x8-10
lateral raises 3x10
front DB raises 3x10
bent over lateral raises 3x10
shrugs 3x10

THUR-legs
Squats 6x5-10
Single Leg presses 3x10-12
Leg ext. 3x10
Straight leg deadlifts 3x10
Leg curls 3x10

FRI-arms (this is more heavier arm day then mon and tue)
EZ or Barbell curls 3x8-10
2 isolating movements other than what I did on tue
DB incline skull crushers 3x8-10
2 isolating movements other than what I did on mon

shrugs, nothing to special, but its been working for me.  You just need to try different things to find what works best for you.  remember to hit failure on every exercise.  Dont be afraid to lower the weight later on in the sets to make sure you fail at around 10 reps, unless your having a high or low rep day. 

[GoneAway]

I think I'm going to focus more on powerlifting exercises, with a few isolations thrown in there, like BB curl for bi's. Just feel that powerlifting's where it's at to get a 'powerful' physique. I read something that you release more androgens when you do compound exercises.

I wanted to know your cheat diet because when I cheat (which has been alot lately) I usually don't eat much at all. Just snack foods basically, similar to you. I'm hoping there's a way to cheat and still gain, as I'd like to have a cheat day once a week. My bodyweight is around 70-71kg (156lbs) right now. It's been a while since I was on a proper diet, so I'll be resuming that once again from tomorrow. The hardest part for me is sticking to buying the food, cooking it up, etc etc. It just gets to a point where I can't be stuffed and start to binge for a while.

I'm going to up the cardio to twice a week. Before it was no cardio. I just think my stomach was getting out of hand on this diet, but I still want the carbs to grow. So we'll see how that goes.

Have you tried each bodypart twice a week? Some say that's better than once, and vice verca. I wonder if there's a definate answer. Thanks again!