i was hoping maybe to add around 8-10 pounds of muscle. right now i concentrate on one muscle group of day and do a high volume workout
Monday
chest
Tuesday
back
Wednesday
work
Thursday
shoulders
Friday
arms
i am doing anywhere from 5-6 sets of 10-12 reps each i kno i need to tone it down to add some size what rep and set range would be good?
Wow, nice program. You almost use half your body in there. Impressive.
if you don’t want people to make fun of you instead of helping you maybe you should actually read the content of this site before you post
work your legs.
do some squats and make sure you go low
Read the stickies at the top of the Beginners forum.
squat, bench & deadlift
Mon Wed Fri
or
Tues Thurs Sat
Same weight every workout, increase weight every week by a small margin 5-10 lbs bench and 15-20lbs deadlift/squats.
go to failure everyday.
anything more than 8 reps is too much for this phase.
do it for 4weeks
Eat your a$$ off
Lets hear the critics!
Gain 8-10lbs of muscle in what time frame?
What are your current stats?
As has already been said, squats, deads, bench, eat.
Switch to a 5 x 5 routine for 8 weeks, eat like fuck, then report back.
[quote]shoo wrote:
Wow, nice program. You almost use half your body in there. Impressive.[/quote]
i lold hard
Eat.
Learn.
Learn while eating.
read…
Want to gain 8-10 in a day without gaining ANY fat?
Drink 5 quarts of water without pissing.