I started out with a 4 Day Split:
Monday - Chest & Biceps
Tuesday - Legs
Wednesday - Rest
Thursday - Shoulders and ABS
Friday - Back & Triceps
Shitty way to start, but I put on about 6 kg in half a year. A 4-Day-Split is the better alternative for people who've been bodybuilding about 3 years.
A much better way to start with is a 2-Day-Split,here my training routine:
Day 1: Push:
Bench press 3 Sets á 8 reps
Incline Dumbbell Bench Press 2 Sets á 8 Reps
Incline Dumbbell Butterfly 3 Sets á 8 Reps
Dumbbell Military Press 2 Sets á 8 Reps
Standing Dumbbell Lateral Raises 3 Sets á 8 Reps
Dips 2 Sets á 8 Reps
Triceps Pushdowns 3 Sets á 8 Reps
Squats 3 Sets á 8 Reps
Leg extension 3 Sets á 8 Reps
Day 2: Pull:
Deadlifts 3 Sets á 8 Reps
Broad Pull Ups 3 Sets á 8 Reps
Close Grip Seated Cable Row 2 Sets á 8 Reps
Dumbbell Hammer Curl 2 Sets á 8 Reps
EZ Bar Biceps Curl 3 Sets á 8 Reps
Leg Curl 3 Sets á 8 Reps
Calf Raise 3 Sets á 8 Reps
Day 3: Rest
Day 4: Day 1
Day 5: Day 2
Day 6: Rest
Day 7: Rest
And to build mass you have to eat enough. You need to have a proper amount of your macronutritients (carbs, protein, and fat) and your overall consumtion of calories per day should be around 200 calories above your required intake. Search for a website where you can calculate it, it will help you a lot.
And the most important thing: MOTIVATION.
Get on a routine (ANY routine that will let you hit each muscle group at least twice a week, and has some sort of progression ie add 5lbs to all your lifts every time you go in the gym)
Workout how much calories you're gonna burn a day (google TDEE calculator, input data and voila, you'll get a ballpark of how much your body burns)
Eat above how much your body burns.
In terms of body composition, there is no such thing as "clean" food.
Choosing minimally processed foods is still a preferred way to make up the bulk of your diet but remember that 2000 calories of pizza is going to be the same as 2000 calories of a chicken caesar salad (assuming the protein/fat/carb make-up is the same).
If your body burns 2000 calories a day, and you're eating over that, you'll gain fat. No ifs and buts about it. But eating slightly over 2000 calories will minimize fat gain. Eating well over 2000 (I eat 5000 calories these days) will add the fat on quicker but maximize your fat and strength gains.
Rest.
BE CONSISTENT. DO NOT EXPECT RESULTS OVERNIGHT
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The broscience is strong in this one.
Does he use a bowflex as well? Or a shakeweight?
1st May 2013-->1st April 2014
105lb-->166lb
Bench/Squat/Deadlift 1RMs - 20kg/20kg/40kg-->100kg/162.5kg/210kg
Running geneswests 5/3/1
Skinny==Eat your brains out (Healthfully of course)
Work your brains out (Safely of course)
Profit.
I never said he needs "no fat". Essential fats are important, like the ones in nuts etc. However for muscle to grow you need protein, hence the name protein synthesis. You are telling the guy to get some fats without even mentioning protein.
Walking and jogging for dexterous control?
Yeah i´m the clueless one. Maybe you should read some more.
Well, there's a new nutritional cult on the block with regard to this sort of crap. There was a Runner's World post I saw on Facebook where they asked a bunch of elites what they eat before a race and they all basically said some variation of pasta or rice and protein. Multiple people chimed in to say that high fat diets are where it's at. Can you imagine being so fucking delusional that your nutritional tips are necessary in the context of "correcting" what people that run 2:05 marathons are saying? It boggles the damned mind! There's a new high fat cult on the block, and they're going to be as loud and irritating as the vegans and and the old school anti-fat people.
(Note: I'm not against dietary fats in any way. Balance and moderation here. Salmon, fatty meats, all good stuff. Just irritated by weirdos that have oddly specific advice that has no evidential basis.)
I am having a similar problem like the OP. I am doing a 3 split chest / back , legs , shoulders / arms, mon wed fr, i eat a lot of rice / noodles /tuna /chicken / shakes. i feel like i am building, but its a slow progress. still like drinking too much haha
Stopped reading advice at "avoid stupid exercises like yoga" - With advice like this... my advice is to avoid advice from people on the internet.
Probably running on a Pentium 4
Not training to failure video was really nothing worth watching. Not taking advice from a kid who weighs a buck fifty.
When you give advice to a beginner, something likewhile not mentioning protein seems kind of iffy to me. You make it sound like fats is what makes his muscles grow, wich is just plain wrong.If you're skinny, you'll need something for the muscle tissue to grow from. You need fats (the right kind) for muscle to grow properly
Why do you need to resort to blatant lies? I mean, you can clearly read, and I'm guessing you can comprehend the language, so the only thing I can think of for you spewing that bullshit is that you're simply straight up lying.
What I said was this:
See the operative word there? Properly. To which you then reply:
I'll just leave out the insult from the end. Then, once I've schooled you in the matter a bit, you backtrack and say:
Which is exactly what I was saying. Simply using the phrase "it's a direct quote" doesn't mean you're actually quoting me directly, especially when you clearly haven't even understood what has been said. Truth be told, I was sick of looking at John Goodman's - who I personally find annoying and disgusting - face anyway, so I'm guessing I'll flip the switch and make the face disappear right now.
Last edited by mmoc3ff0cc8be0; 2014-06-13 at 05:18 AM.
What a pointless argument. The number of people that are doing everything right for hypertrophy but just aren't eating enough fat is basically zero.
Any reccomendation on protein shakes? Certain brands more respected than others?