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Someone recommended to me to use the clean & press exercise, my goal is to build up strength and also make myself bigger.

From what i looked up on 100% whey protein, i need to consume 1 gram of protein per body weight, do i consume protein every day of the week or only on days i work out?

Another question i have, it was recommended to me that i work out three times a week, spacing those work outs, 1 day apart (work out days will be Monday, Wednesday, Friday), i was told that in terms of the clean and press, i should do two sets of this exercise, five reps each. I should left the heaviest weight possible, i should feel it on the 2nd rep. I was also told to stay with the same weight for two weeks before moving up in weight. How does this sound to the members here?

Finally, here's some other exercises i was thinking of using, from the reading I've done so far, i need to do compound exercises, but i don't want to overdue it and slow my progress

Squats: Said to work almost every muscle and force the body to release testosterone and growth hormone

Standing Military Press: Said to be a big mass builder for the shoulders

Well since no one is takign the bait on this one I guess I'll bite:

Clean & Press - An excellent "power" type lift. Many athletes use it because it is a full body workout and it also trains the explosiveness and speed which are very important to many sports. I have heard it referred to as a "full body thickening" exercise.

Squats - Another excellent exercise. This one is more or less a "everything below the chest" workout if done properly. Done in conjuction with deadlifts I would say this would be your key mass builder.

Military Press - Great upper body exercise (especially standing). Some people call it "a true test of strength" and upright pressing is very popular in strongman competitions. I would say if you want to be strong, definitely include these in your program. Bench press is a great addition as well.

As for your questions about sets and reps... well I don't know much about training with the clean & press so I will let someone deal with that one. Your instructions seem very specific yet very vague though... like "you should feel it on the 2nd rep" ... I'm not even sure what that means.

As for the other movements (squats, deads, MP, bench)... if you're looking to gain size & strength I would say try a rep scheme that is middle of the road such as a 3x5 or 5x5 (or in that region).

As for how many days rest you need and what type of workout is right for you all depends on your experience, your current strength level, your age, etc. So more details are needed there.

As for protein 1g/lb bodyweight is a good start. However I woudl say it's more about total calorie intake and having a balanced diet (40% pro-30% carb-30% fat is a popular ratio). If you want to gain mass you will need to eat above your maintenance level calories.

I hope all this helps,

IW

Thanks for the reply, I'm 29 year's old, experience level would be of a beginner, i haven't lifted much weights so i couldn't really tell you my strenght level, i know i have 40 Ibs. of weight on the bar so far, i haven't had the money to buy more weights yet, but the 40 Ibs on the bar is easy to lift.

i believe iron worker is right on. if you want to do clean and presses add them to a deadlift, sqaut and bench press routine. the one gram of protien per pound of bodyweight throughout the day is a good general rule along with good carbs and fats. best of luck to you.

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i just want to be bigger and stronger

Sould i consume protein everyday, even on day's that I'm not working out or just on day's I'm working out?

every day, whether you work out or not.

you're going to eat on your off days right? if so...you should be consuming protein through whole foods anyways.

If you are referring to getting 1 gram/ pound of bodyweight in only whey protein (as in the powders) then ... this is not correct.

You should get as much of your protein as possible out of real foods and just supplement (hence the name ... supplements) with protein powder. A whey shake is excellent for part of a quick snack if you don't have time for a full meal.

IW

Thanks, I'll have to research different foods and their protein. With me going through the Fire Fighter academy full time, 8 hour's Monday through Friday, i might not be able to get the as much protein from whole food as i would like, but I'll try.

Clean and press, deadlifts, and squats are all very good mass builders.
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Yes, consume protein everyday.
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Spacing your workouts is beneficial. The body needs that time to recover in order to grow.
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