How to gain muscle w/o gaining fat???

[SOY-COMO-SOY]

you were about the same build as me when i jsut got out of high school in 2005. i was 5'7-5'8 and weighed 125. my second semester at college i took a weight training class with some friends and learned how to weight lift. we worked out 3 times a week for about an hour and didnt miss a single workout for the semeseter. i didnt change how much i ate which wasnt a lot because i never was a big eater to begin with. by the end of the semester i weight 140-145 with just about the same if not less body fat which was around 10-13%. even if you arent a big eater youll still but on some lean muscle because if your lifting your muscles will be forced to grow from lifting. as long as your not eating crappy foods you should be able to gain that 25lbs in a few months easy if you have a solid lifting routine, are lifting as much as you can in the right set rep zone, and you are also doing your cardio. yoru time frame is determine what your diet will look like.

CAN YOU RECOMMEND ME ANY WOKROUT PROGRAMS. so far i have looked at 5x5 and rippetoe, but i dont like those.

[g0tcha]

5x5 is usually for strength. i personally work at 4x10 because i feel its my optimal range for muscle building and the kinda strength im looking for. i lift as heavy as i can to where the last set im struggling. i personally stick with the same weight until the 4th set i can just finish with no spot but still have a little hard time with the last 2-3 reps. once i get to that point ill go up 5-10lbs and if i cant finish with the new weight i stop where i peak out and go back to the weight before i went up and finish the set. i can give you my routine just so you have an example and can change whatever. my rest times are usually 30 seconds to 1 min because im also trying to build muscle stamina as well as strength and lean mass. ill say what weight im currently using. i just came back and im almost back to using the same amount of weight i used b4 i stopped.

everything is 4x10

Monday Chest and tris:
Flat Barbell Bench (135)
inclined Dumbbell Press (2x30lb dumbbells)
Flat flys (2x25lb dumbbells)
Chest dips
tricep dips
flat barbell skull crushers 30-40lbs
tricep pull down 30-40lbs on the machine

Wednesday Shoulders Legs
(been doing some other conditioning for legs so you can find what weight works for you)
Anterior(front) Dumbbell Raise 15-20lbs
Seated Dumbbell military press 30-35lbs
lateral dumbbell raise 15-20lbs
rear dealt dumbbell raise 15-20lbs (heres a vid on how to do this one. you can either do it standing like him or seated)


Barbell back squat
barbell reverse lunge start from standing upright with feet together and you step back into a lunge then put feet back together and switch legs.
calf raise either barbell or dumbbell

Friday back and bicep
wide grip pullups palms facing away from you. im still working on finishing this since i just added it. do as many full reps as you can per set and pull as hard as u can even if you cant go all the way up for each remaining rep in the set.
seated row on the machine 60-70lbs on machine
deadlifts i used 135-165lbs on the barbell
seated preacher barbell curls 30-40lbs
standing barbell curls 30-40lbs
21 barbell curls = destroy your biceps. 3 different movements complete each set. with a 30-40lb barbell ill do 7 half reps from full extension to halfway up then 7 full reps then ill stop halfway instead of going all the way down and rep from the middle 7 times. imagine full extension is 180* so first goes from 180* to 90* then next goes from 180* to 0* then the last part goes from 90* to 0* and all 3 movements = 1 set.

i also run 1-3 miles as a warmup. we are about the same size but i have more muscle weight then you now so find a weight that works for you and move up accordingly when your muscles get stronger. it took me about 2 months to get back to using the weights listed above so dont think that your weak in having to use less if needed becaues it takes time especially when you have no spotter to help you push the last few reps. when i have no spotter ill do as much as i can and then go down in weight to finish. make sure you understand each movement and its perfect motion and dont cheat because your muscles wont get the full range of motion and get pushed to its peak. example is when you do your standing barbell curl dont rock back and forth to use momentum to bring up the bar. keep your upperbody as still as possible and let your biceps do the work. good luck and let me know how it goes.

oh and for abs which i do at the end of each lifting day is 4 sets of 25 on the decline bench fully declined.
hanging leg lifts 4x10
you can also add 4x10 declined situps while holding a plate to increase your ab strength and size.

[Phenomkidd]

go to t-nation.com, read some christian thibdeau (cant spell it) ****, get big.

rippetoes sucks unless you want ridiculously big legs.

That would be because rippetoes is a strength program and T-Nation sucks king kong nuts .

[SOY-COMO-SOY]

5x5 is usually for strength. i personally work at 4x10 because i feel its my optimal range for muscle building and the kinda strength im looking for. i lift as heavy as i can to where the last set im struggling. i personally stick with the same weight until the 4th set i can just finish with no spot but still have a little hard time with the last 2-3 reps. once i get to that point ill go up 5-10lbs and if i cant finish with the new weight i stop where i peak out and go back to the weight before i went up and finish the set. i can give you my routine just so you have an example and can change whatever. my rest times are usually 30 seconds to 1 min because im also trying to build muscle stamina as well as strength and lean mass. ill say what weight im currently using. i just came back and im almost back to using the same amount of weight i used b4 i stopped.

everything is 4x10

Monday Chest and tris:
Flat Barbell Bench (135)
inclined Dumbbell Press (2x30lb dumbbells)
Flat flys (2x25lb dumbbells)
Chest dips
tricep dips
flat barbell skull crushers 30-40lbs
tricep pull down 30-40lbs on the machine

Wednesday Shoulders Legs
(been doing some other conditioning for legs so you can find what weight works for you)
Anterior(front) Dumbbell Raise 15-20lbs
Seated Dumbbell military press 30-35lbs
lateral dumbbell raise 15-20lbs
rear dealt dumbbell raise 15-20lbs (heres a vid on how to do this one. you can either do it standing like him or seated)


Barbell back squat
barbell reverse lunge start from standing upright with feet together and you step back into a lunge then put feet back together and switch legs.
calf raise either barbell or dumbbell

Friday back and bicep
wide grip pullups palms facing away from you. im still working on finishing this since i just added it. do as many full reps as you can per set and pull as hard as u can even if you cant go all the way up for each remaining rep in the set.
seated row on the machine 60-70lbs on machine
deadlifts i used 135-165lbs on the barbell
seated preacher barbell curls 30-40lbs
standing barbell curls 30-40lbs
21 barbell curls = destroy your biceps. 3 different movements complete each set. with a 30-40lb barbell ill do 7 half reps from full extension to halfway up then 7 full reps then ill stop halfway instead of going all the way down and rep from the middle 7 times. imagine full extension is 180* so first goes from 180* to 90* then next goes from 180* to 0* then the last part goes from 90* to 0* and all 3 movements = 1 set.

i also run 1-3 miles as a warmup. we are about the same size but i have more muscle weight then you now so find a weight that works for you and move up accordingly when your muscles get stronger. it took me about 2 months to get back to using the weights listed above so dont think that your weak in having to use less if needed becaues it takes time especially when you have no spotter to help you push the last few reps. when i have no spotter ill do as much as i can and then go down in weight to finish. make sure you understand each movement and its perfect motion and dont cheat because your muscles wont get the full range of motion and get pushed to its peak. example is when you do your standing barbell curl dont rock back and forth to use momentum to bring up the bar. keep your upperbody as still as possible and let your biceps do the work. good luck and let me know how it goes.

oh and for abs which i do at the end of each lifting day is 4 sets of 25 on the decline bench fully declined.
hanging leg lifts 4x10
you can also add 4x10 declined situps while holding a plate to increase your ab strength and size.

thanks....... ill probably do these exercises.

on your front DB raises and side DB raises, do you do them together or alternating. for example when you do front DB raises- do you do one arm at a time or both arms at the same time.

[g0tcha]

i usually do both at the same time. it saves time so you dont spend more time then you need to in the gym. you could do single alternating arms and it does have some benefits like activating your core muscles more but im concentrating on shoulders so thats just me.

[Trrmo]

Rippetoe program IS a strength gaining program with the side affect of growth (if you eat for it).
The poster wants to be a fireman, so he needs to get STRONG, not only bigger.
He will not get "ridiculously big legs", building muscle is harder than that. So thats why I recomended it.
Ronnie Coleman program is not something you should be considering - period.

Whatever you do, base it around compound lifts (that incorporate more than one muscle group) like Squats, Bench, Military press. Pull ups are great for upper back and biceps.

I am not sure when you say you dont want to do a particular program because you "dont like" it. Squats are not fun, but consider by most to be the most important exercise.

[shyboirank#1]

dont do cardio and just lift heavy weights for the mean time and eat lots of steak

[Phenomkidd]

Why would he not wanna run? Lift and run, build muscle and burn some more calories. Just don't over do it.

[Bradford]

Protein is key to gaining muscle mass. Avoid junk food. If you eat more than your body needs but fill it with junk food, you will only get fatter and not gain any muscle mass. Instead, eat plenty of proteins and good fats such as those you get from fish. Avoid eating too many carbs as these are not useful when you wish to gain muscle mass.

[Spartacus Sully]

what is it your muscle weight times 19 calories per pound or something like that?

i mean you could eat lots and train lots but your muscles really only need about 19 calories per pound to grow. so say your 125 at 10% bf so your 112.5 lb of muscle and what not so 112.5 *19 has you eating about 2200 calories a day.

so 1.5 gram of protein pr lb of body weight is.... 187.5 or about 750 calories from protein so that leaves you allowing about 1500 calories from carbs and fats