Eugene's Workout Guide

Well, before I started working out, I was a very skinny person. People would always told me, Eugene you're so god damn skinny. I kept on getting these same comments from many different people, so I decided to start doing something about it. This guy I met a long time ago also helped me on my way to bulk up. His name was something cat and he was a beast... he could bench 700 and squat 1,200!
well here is the guide. Hope you enjoy.

The mindset

First off, many people don't know that you have to have a mindset before you hit the machines and the bars. Some people when they work out, they think to them self, "**** man... this isn't working... This is just a waste of time..." Others think to them self, "Man I'm getting more buff each time I finish a rep" Look at the difference between the two. If you said 1... then you need to change your thinking and start thinking the second one.

The Vocabulary

Spotter: Someone who looks over you so if you are trying to lifting weights that you can't lift, the spotter can help you out so you don't die.

Rep: Repetitions

Set: A group of around 12 - 15 reps.


Stretching

Before you work out, It is necessary to stretch, so after you work out you do not feel as sore the next day, and If you do not stretch, you'll find that simple tasks like scratching your back can become difficult.

Stretch every part of your body before you work out.

Hold each stretch for around 15 seconds

Also stretch after every workout.



The workout

How often should I work out?: For the best results science has said every other day, but science changes over time. They say this because, when you work out, your muscles rip and tear, and grow back(hence bulking up). If you work out every single hour of the day, your muscles wont be able to grow back, and possibly permanently damaging your muscles(but don't worry this I don't has ever happened I think)

I once met with this guy who taught me a lot about working out, He was friends with this guy name like cat or something, and cat could bench 700 and squat ****ING 1,200!!!! Well what the guy said was to always take your time. Move slowly for best results, and never hyper extend your joints. When benching, when taking it down count 1... 2... 3... and bring it up slowly, counting 1...2...3... Replete until you have done 15. If you can not do 15, stay on the weight and build up till u can do 15.

If you can do it a rep of 15, It is time for an upgrade, move up to higher weights.

Also, negative weights are also great, if you have someone pull on the weights,while you try to go against the force, it can also help you bulk up FAST!

Don't try to overwork yourself. People go into a gym, doing 5 sets on one machine, thinking that they are going to be super buff(they are just tricking themselves.. Just do two sets on every machine, and pretty soon you will see results.

The Diet


Whatever you do, DO NOT drink too much of those protein drinks. Protein is like a toxic to your body, when you eat/drink a lot of it, your body filters it through the kidneys, If you stop drinking/eating all those protein drinks, your kidney will be in shock, and it will shut down.

Try eating foods foods that are made by nature... like Eggs

Well thats it for now.. I will try to complete this guide later.

If you have any comments please post

Interesting viewpoints, and we appreciate your effort on your guide but I have to say it's very simplistic and most of it just plain wrong. I do not agree with your thoughts on protein shakes.

Thanks for the comments. Well I do believe that a little bit can help you(one or two a day), but if your drinking around 5-6 a day, I feel that it can be bad for you. Well was an idea i picked up from a body builder. I may be wrong though.

Seems as though you are a bit unsure of yourself. I recommend checking out the vault on this forum and going to websites like Ironaddicts.com and stronglifts.com for more information.

I do agree that too much of anything is generally wrong, but the question is what is too much?

Many will tell you on here that 1.5-2.0 x bodyweight for grams of protein is the correct amount to take. Others say less, some say more. Not to mention all the other macros we need to worry about...calories, fat, carbs, sugar...etc.

You've got some good thoughts starting to generate and your young and getting on the right road.

As for machines...do not do EVERY machine for 2 sets. If you truly want to get big, you must do free weights with dumbbells and barbells - this means squats, deadlifts, bench, rows...etc.

What does your workout/diet look like Eugene? Whats your weight and height?

15 reps a set?
That sounds more like conditioning to me...

For strength training shouldn't you be doing 8-10 reps.

^ More like 1-5 reps.

Strength - Lower the reps, increase the weight.
Endurance/Speed - Lower the weight, increase the reps.

And sets are a personal choice, I choose "unlimited" and work until I'm too tired to do the motion. You end up finding new muscle fibers.

Eugene123 said:

Well, before I started working out, I was a very skinny person. People would always told me, Eugene you're so god damn skinny. I kept on getting these same comments from many different people, so I decided to start doing something about it. This guy I met a long time ago also helped me on my way to bulk up. His name was something cat and he was a beast... he could bench 700 and squat 1,200!

Click to expand...

if that's the case, he's on par with world class powerlifters and he basically holds the world record for squats...

Also, sets aren't 12-15 reps, they can be any number of reps you want.

And the thing about your kidneys shutting down...well that's obviously untrue.

Rhoto said:

Strength - Lower the reps, increase the weight.
Endurance/Speed - Lower the weight, increase the reps.

And sets are a personal choice, I choose "unlimited" and work until I'm too tired to do the motion. You end up finding new muscle fibers.

Click to expand...

Noooooooooooo.
"Endurance/Speed - Lower the weight, increase the reps. "

Endurance, yes.
Speed should be low weight, low reps.
Why? You focus on the SPEED.
You cannot maintain top speed over lots of reps.
As many reps as you go for your 80% max effort stuff, you should do that with speed work too.

MrS said:

Noooooooooooo.
"Endurance/Speed - Lower the weight, increase the reps. "

Endurance, yes.
Speed should be low weight, low reps.
Why? You focus on the SPEED.
You cannot maintain top speed over lots of reps.
As many reps as you go for your 80% max effort stuff, you should do that with speed work too.

Click to expand...

Hm good insight. I've always trained speed and endurance hand in hand, mainly because I didn't feel that heavy weights offered much in terms of speed, only power.

Thanks for the correction.

No offense but it's not a great guide and I seriously doubt your friend cat became A beast by following this incomplete blurb of words. Allow me to point you in the right direction ====> www.T-Nation.com

Gomorg said:

No offense but it's not a great guide and I seriously doubt your friend cat became A beast by following this incomplete blurb of words. Allow me to point you in the right direction ====> www.T-Nation.com

Click to expand...

wow that made me spit my water out, thanks for the laugh.