Go to the gym. Lift heavy shit. Next time lift heavier shit. Repeat.
…or WestSide for Skinny Bastards
i aint the expert im in the exact same shoes as u, just got the diet goin and am just starting Chad Waterbury’s “anti-bodybuilding hypertrophy”. search on here for it, seems solid and have heard good things, lots of people are doin it, also any Chad Waterbury, or thibaudeau routines are all amazing… again… apparently as im in the same shoes as you.
can i ask, why you dont want to keep gaining and gaining to get bigger and bigger, shouldnt that be everyones dream???
All muscle is lean.
For training:
Monday - Squat, Wednesday - Bench, Friday - Deadlift. Use a traditional linear periodization cycle.
For your assistance work, do whatever you think will help. Work quads, hams and abs on Squat day, shoulders and triceps on bench day, and lats, traps, and biceps on deadlift day. Sets and reps for assistance don’t matter much.
Nothing more “tried and tested” as you put it.
I’m surprised this guy hasn’t gotten his pants flamed off for not wanting to super bulk.
I could tell you:
(1) You need to eat at least 5 times a day.
(2) You need to get brutally strong at some sort of Squat, some sort of Pull, and some sort of Press.
(3) You need to sleep, stretch, and do what you need to do to recover from your workouts.
(4) You need to constantly break PRs.
But why don’t we make it fun. I think everyone can agree on this: No One is going to lay out all your dietary needs, all your training, and all the rest of your shit for you.
If you’re clever enough to find T-Nation, you SHOULD be clever enough to sort through the bullshit and find a good program. Here’s a hint, find out what the strong people are doing.
[quote]diovol wrote:
ok guys thanks for all the good diet advice, but with out offending anyone my main focus on the question was trying to find a good workout that has been tried, tested and trued. any recommendations???[/quote]
How about stronglifts 5x5 or Ripptoes 3x5? I don’t think you can get more tried, tested and trued than these two programs.
BTW, no program is going to make you suddenly bulk up, and remember that you can’t out train a bad diet. Although I’m the last one on this site that should be giving out advice, I would think you need to do a basic TBT program (see above) and focus on eating cleanly at a caloric excess. A simple calculation that I’ve seen used is body weight x 18 or for your case 187x18=3,366 calories per day. Start there and adjust up as necessary.
[quote]diovol wrote:
thanks guys and i dont want to offend anyone but the biggest part of the question was based on a good workouit out not the diet part, all tho i do appreciate the help what i really need is a good recommendation for a workout plan,.[/quote]
People gave you diet advice, because diet is what’s going to determine your results as much if not more than your workout.
In other words, your workout doesn’t determine whether or not you put on fat, or muscle. Your diet does. Yes, your workout is important. But, if you are trying to “lean bulk” (which by the way I personally think you are making a mistake to think that way), you’re going to need to be much more calculated in regards to your diet.
Your profile says you’ve been training for 7 years. If after 7 years you still don’t know how to put together an effective program, then what the hell have you been doing in the gym for all this time?
What that says to me, is that most likely there is nothing wrong with your current workout (maybe you could make a tweak here or there but nothing major) and you are erroneously thinking that there is because you aren’t getting the results you want. When in reality, it’s your diet that is holding you back, hence the dietary recommendations.
People gave you what you needed to hear, even if it wasn’t what you wanted to hear.
In 7 years I learned that I can get a pump in my biceps just thinking about it, and that gatorade and a ham sandwich will always come back to visit during a leg workout. Every time.
Nothing else though…I just grunt a lot and wear a cool headband.