I need a good programe to gain muscle mass (fast ?)

[TheMale]

hey guys im here for only 3 days
im actualy reading the book of pook for the first time
i know that girls doesnt care about the body or beauty we have
but i could understand by pook that to gain muscle mass can increase your sexuality and attract more beautiful women and its good for you

some details about:

me from what i see i [quickly inflates] (thats the trade from google i dont know if thats the way you say it ... im from Caribbean)
from the few time i trained.

i'm 165 lbs for 70.0787 inches

i want a programe to train at home or outside (for cardio or else) with no equipement (for now i dont have the money to buy some or go to gym) i have only a traction bar in my room

thank you guys

TheMale

 

[Duracell_Bunny]

Gaining mass could be done with no specificly designed equipment, as long as there is a way to add weight each time your fine.

For example (lame I know, but I hope this explains what to aim for) is filling a large container with water and using that for compound exercises such as clean and press, and then filling with more water on the next workout, then maybe using two containers.

Pullups, chins etc. can be used to a certain extent depending on your current strengh (I'm sure there is somesort of ledge or somewhere to hang outdoors) until the exercise become easier. Adding proggresion such as more reps/sets each workout.

Carrying a bag of sand on your back and doing stepups will be a great exercise for the lower body. Progression by either somehow raising the height of the step up or adding extra weight on your back.

I'm sure there could plenty of other items that could be used, such as bricks and rocks. Maybe a random heavy tyre thats been dumped on a roadside?

More important to the above EAT RIGHT! There are plenty of sources on this forum and the internet. If you are not getting enough calories from the right food your gains will not be as quick.

Get plenty of quality sleep, minimum of 7-8 hours per night.

 

[TheMale]

thx but about sleeping i have a little problem !
im kinda insomniac ...
i dont sleep much per night
is it a problem or thats enough im resting in my bed for the night ??

 

[Duracell_Bunny]

For specifcly insomia I am afraid I cannot comment.

I did use to suffer from problems sleeping, but the following helped:

• The bedroom - must be kept in prestine condition with minimal clutter. No electronics (yup, get rid of the TV in there) and nothing left out on any surfaces, this will create stress. The only items with exception are your lamp and alarm clock. The room should only be used for sleep and sex, nothing else. The room is somewhere to relax, when your in there your body just knows its time for sleep. Remove anything thats tempting to use, such as your mobile phone, keep that in another room if you can, or out of reach. The same applies to anything else. Oh, make sure your bed is extra comfy. Were trying to aim for no disturbances, the room must be silent and kept at a comfortable temperature.
• Try sleeping an hour earlier each night, even though you might not feel tired. With the above going to sleep at night begins something to look forward to rather than staying up late for no reason.
• Taking a wash 30min before can help, as this can lower the body temperature after.
• Forcing yourself to get out of bed much earlier in the monring can help, as this can encourage you to feel much more sleepy in the evening.
• Getting everything ready that you need to for the morning before going to bed, this for me helped a lot as getting up in the morning was easy and it sort of "settled" my mind. If you can, ready preparing your breakfast and laying out the clothes you are going to wear.

As I say, some other can offer more advice on the sleeping but the above is what helped me sleep like a baby. The bedroom has to be your favourate place and somewhere to look forward to each day where you can lock yourself away from the stressful world.

 

[Midnight_Oil]

Not to be an ass, but if you want to get big, there are a few things you must understand.

1. You will need to get the gym and lift heavy weights. No at home program will replace that.

2. You will need to eat big. Meaning at least 6 meals a day. No junk food, lots of lean protein, fruits and vegetables. I have never counted calories and you won't have to unless you want single digit body fat

3. Getting big requires time. You aren't going to explode overnight or even in a year. Yes, you will make tremendous gains the first year but it takes lots of time. The big guys you see post on here have been lifting 5-10 years.

Lifting weights and becoming muscular isn't rocket surgery. Good luck.

 

[TheMale]

thx guys
midnight : im not tryin to be van dam or else just be a little bit bigger (muscular)
loose also my belly fat i don't have that much but it would be better with less of fat

like this pictures :
http://www.imagup.com/data/1116224422.html
http://www.imagup.com/data/1116224467.html
http://www.imagup.com/data/1116224497.html