Hi everyone just joined and thought I would ask advice from you guys who have been training a while
Ok I have been using the gym on and off for over 10 years, I have only ever done this to remain slim. I have been on diets for as long as i can remember but I wanna get more muscular now and bulk up at bit.
Current stats
6ft 3 in
13 stone
34in waist
41 inch chest
14 inch bicep
15in neck
24inch thigh
Id like to gain about a stone in healthy muscle drop a couple of inches off my waist and grow every where else. Can you have a look at the below and advise if Im on the right track with my training and diet many thanks to you all
3 x per week full body workouts using free weights
i think for eating you really dont need anyone telling you WHAT to eat. its simple. more protein for tissue reapir, more fat and/or carbs to offset protein adaptation, and more calories in general to support the metabolic processes of building muscle.
just eat a bit more then normal. if you’re not gaiining weight, then add more to your diet. keep doing this little by little till you hit the sweet spot. gaining weight (muscle) really isn’t all tht hard compared to losing fat.
Remove: flyes, DB or BB row (pick one), shoulder raise (which i presume is a lateral raise), crunches.
Add: Deadlift (RDL, sumo or traditional…though i find that the RDL’s hit the hamstrings more than any other variation), pullup, a calve exercise.
when doing antagonistic movements, make sure you match up sets and reps.
eventually, you’ll have to up the volume a bit to mabe 5 or 6 sets per movement (maybe even 7). thats when you should split the workout in half and do an A-B split. but that won’t be for a while.
thats up to you (or your body i should say). try about 3 sets per larger and about 2 for smaller. if you find that those arent enough, then up it to 4 for larger, 3 for smaller. in essence, its an experiment. no body can tell you how many sets are optimal. just make sure to give every set your all! no pussy footing around!
now, if you find that 5 sets are optimal, you may find the workouts too long and exhaustive. at that point i would cut the workout in half as i described above.
Hi Guys sorry my mistake it uk measurement looking to 14 lb. Ok you think I need to up my calorie intake, gotta be honest Im eating almost double what i used to so not sure I can physically eat any more rekon a mass gaining shake might be the way to go??
The stone is a unit of mass. It is part of the Imperial system of weights and measures used in the British Isles, and formerly used in most Commonwealth
countries. It is equal to 14 pounds and to 6.35029318 kilograms.
