2rez:
Kudos to tha initiator of diz topic. So soul soothin'. Body building z one of ma hobbiez i tell u. OP, blezz up mahn! To start wit, i got tha kinda body that wen I workout so well, I get to c tha result immediately, I min immediately. I appreciate my body wen I c maself in tha mirror buh due to tha stubbornnezz of ma body, wen am done working out, tha built-up musclez I worked so hard to get goez down gradually n I ll b like, WT*F! Of course some fellaz kno whaddam talkin 'bout. I got huge passion fo body building I tell othawise, I wouldav stoppt buh I didnt. I carried on, nawt mindin'. Outta curiosity n untiring research so az to retain tha built up musclez, I stumbled upon a drug dat makz tha musclez stay till eternity I bet u. Tiz z called "animal pump". Eva since I started tha usage, ma WT*F dayz were ova. Truzz me dey were ova. Talking about casilan 90, u get tha best result wen u takit alongside complan. Weight-on doez thasame magic too buh u gotta take like 5 bottlez
coupled wit vigorouz workoutz, daz all Thumbz up to y'all ladiez dat workout. Luv yo spiritz. Keep on dwain wat u kno how to do. Asyd from builtin musclez, abbz....like food, xercise makz one healthier.*w*

ProfessorD:

High quality protein: chicken, eggs, fish, black eyed beans, milk, etc

Complex carbs; brown(ofada rice), wheat, whole grains like maize millet

Vitamins: mainly for absorption of protein it will be useless if you eat all the eggs in the world and it cant be absorbed, fruits and vegetables

Good fats: olive oil, sunflower oil, nuts, avocado

Jamesdman:

Bro.. i think all of your issues is really a single issue, YOU WANT TO GET BIGGER THAN YOU ARE RIGHT NOW.
To acheive that you need to get:
1) Get registered to a program at the gym.
2) That program most definitely would include lifting heavy weights, which would be increased progressively.
3) You would have to work every part of your body with weights, you would do bench presses, squats, dead lifting etc
4) The intensity would increase as well, you might start from a beginner level, to intermediate, and then to advanced level. Each varying in the intensity of the workouts.
5) You would have to pay attention to what you eat. You would need to eat like a giant before you become one. Your meals should be highly proteinous.
6) If you can lay your hands on steriod-free supplement, you would need to use them.
7) As an alternative to supplements, i would suggest you use tom brown. It's made locally and is highly proteinous, it's made with fried soya beans, groundnut, maize, millet etc. I was introduced to it by the guys in the gym i first trained. These guys are quite big, one is a professioner judo fighter and trains like hell. He uses just tom brown. When making it (tom brown) i suggest you add a tin of full cream milk, it increases it's richness.
After all said... getting bigger is all about eating big and training till you bust!!!

FBS:

I'd say to flatten the stomach try the different variations of the plank.
And if he must do crunches then probably the reverse crunch but watch your lower back.

Sammypedro18:
I'm lean n I want to get into building my body.. .is it advisable I take protein supplements(steroids)?? And if yes, which healthy ones without side effect should be recommended

pweetiedee:


Do not take steroids. there are natural supplements like...

casein, creatine, whey protein, HGH, testosterone boosters(natural one).

Sammypedro18:

Thanks dear... .can you recommend any particular brand for me?? Something without side effect, don't want to get into something I'll regret later in life

FBS:

Are you lactose intolerant, looking to gain mass or lean muscle?
Taste and reactions to supplements differ so you may have to try different brands like BSN-Syntha 6, Muscletech, Muscle pharm, My protein, JYM Pro, Optimum nutrition and the list goes on. The trick is to buy a small size of a particular brand. Try it and if you don't like it, try another one.

bossman44:
I wanna build all my body.. Both my legs and i want to squat oy once a week!
Pls i need you to help me come up with a workout timetable time table i can only hit the gym 4 times a week sun, Tuesday, Wednesday nd saturday! but make my squats only on Saturday..

Greatbeard:


I do a full body workout from my home gym 4-5 times a week.

Bench press- 10x3(to failure on the last set)

barbell curl- 8x3

tricep extension- 10x3

lateral raises-10x3

barbell pullovers- 10 x 5.

barbell rows- 10x5

Then I squat twice a week(ass to grass hitting depth on each rep) 10x5.

This takes two hours to complete.

The best thing about having a home gym is the accessibility.

Greatbeard:


I do a full body workout from my home gym 4-5 times a week.

Bench press- 10x3(to failure on the last set)

barbell curl- 8x3

tricep extension- 10x3

lateral raises-10x3

barbell pullovers- 10 x 5.

barbell rows- 10x5

Then I squat twice a week(ass to grass hitting depth on each rep) 10x5.

This takes two hours to complete.

The best thing about having a home gym is the accessibility.

bossman44:
do u do all this workout daily?

Greatbeard:

I do a full body workout from my home gym 4-5 times a week.
Bench press- 10x3(to failure on the last set)
barbell curl- 8x3
tricep extension- 10x3
lateral raises-10x3
barbell pullovers- 10 x 5.
barbell rows- 10x5
Then I squat twice a week(ass to grass hitting depth on each rep) 10x5.
This takes two hours to complete.
The best thing about having a home gym is the accessibility.

Sammypedro18:

Thanks dear... .can you recommend any particular brand for me?? Something without side effect, don't want to get into something I'll regret later in life

infgost234:
Mehn I just hit the gym after a long absense. I have been doing pressups for about a week to tone up a bit. I used dumbbells and coiled about 90 per arm total. That was yesterday and I noticed my hand had difficulty straightening up. Now its worse. I feel I may have strained something cus a muscle in the arm is just taut and the arm can't straighten. Even typing this is giving me a pain. Any suggestions on what I should do?

chymystique:
hi everyone... please does anyone here know any good gym @ ota where one can register?? Thanks

captainking:
Wow.. I did not see this thread earlier.. I lifted my first weight in 2010...i worked out intensely for 3 months.. And I stopped due to change of location.. And I resumed workout last year July after 8 years and worked out till Nov.. Then I stopped... Till date. I just resumed workout last week... And I am already back to bench pressing 100/120kg... Last year.. I used to bench press 150kg...
I work... So.. I go to work..i only have time to work out in the evening.. So.. I go to gym after work by 6..and lift weights til 8pm... Wow... It takes motivation to combine bank work and gym....
But I am too motivated to stop...
I am not where I want to be.. But I will get there soon.
Stay motivated fellas...