Best fitness routine for gaining muscle starting off.

kknsg23

Interested in what routine anyone used when they were wanting to create muscle gains.

lishie_rebooted

A progressive lifting routine.

Depends on your experience with lifting on what programs people will suggest.

I'm partial to SL 5x5 and ICF 5x5 due to theor relative simplicity (compared to NROLFW and AllPro)

kknsg23

I am 5'7" and 133 pounds. Wanting to build muscle and thicken figure. I understand I have to eat a lot more calories and increase protein but what about workouts??? Where do I start?

ntnunk

Stronglift 5x5, as referenced by @603reader‌. Check out stronglifts.com for details.

kdeaux1959

Lift heavy. "New Rules of Lifting for Women" is a great resource for starting out. Also, if you are starting at a gym, spend a few extra dollars and get some pointers from a personal trainer. You don't have to keep them on full time but they can point you in the direction with regard to technique and a beginning program. Best wishes on your new endeavor.

fatfudgery

As a beginner, pretty much anything you do will work. I second the Stronglifts recommendation, but the real key to success with lifting is consistency. Eating and sleeping enough is also important, but getting time under the bar every 2-3 days without fail is the only way to guarantee results.

Once you stall out of a linear progression program you can reassess your goals and try a different program. But I can't stress this enough, you have to be at the gym every other day religiously or you might as well stay at home.

Good luck!

lishie_rebooted

kknsg23 wrote: »

I am 5'7" and 133 pounds. Wanting to build muscle and thicken figure. I understand I have to eat a lot more calories and increase protein but what about workouts??? Where do I start?

Read the book New rules of lifting. Read stronglifts.com and the group here for it "stronglifts 5x5 for women". Pick a program and stick to it.

I didn't like New Rules due to how complicated it got and due to the set up of the gyms I belonged to, I was criss crossing the gym to complete it and that bothered me. SL is simple and effective. Medhi (the creator) is a douche which is why I suggest the group here.

kknsg23

Thanks everyone!!

jmule24

I started with SL 5x5 and have also done ICF 5x5. BOTH yielded GREAT results for me!

Contrary to A LOT of lifting programs out there you don't need to be in the gym 5-6 days/week to build muscle. I've made the largest lean mass gains by moving to a 3 day lifting routine.

Lift heavy and push through the soreness for the first couple weeks and you'll be golden!

morkiemama

Read up on these threads to get a grip on your calories:

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants


Also, this group is great:

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-


For beginner weight training programs:

You can look into one of these equipment-required programs:

--Stronglifts 5x5
--Starting Strength
--New Rules of Lifting for Women

I love NROL4W. SL 5x5 is another popular program, but I do like the information put forth in the NROL4W book even if you do not follow the routine. There is also a book called Starting Strength that is great for beginners (it has a lot of good information).

I would recommend really reading up/watching videos on form though. I also HIGHLY recommend getting a trainer for a few sessions just to make sure your form is proper (you don't need to keep them long term).


You can also look into these non-equipment-required things:

--You Are Your Own Gym
--www.nerdfitness.com
--Convict Conditioning


Good luck!

Wheelhouse15

Jason Blaha has a good 5x5 varation for novice lifters that's quite good. You can find a link to it by going to YouTube and searching for juggernaut fitness and all his videos have a link to it in the description.

kknsg23

morkiemama wrote: »

Read up on these threads to get a grip on your calories:

http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants


Also, this group is great:

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-


For beginner weight training programs:

You can look into one of these equipment-required programs:

--Stronglifts 5x5
--Starting Strength
--New Rules of Lifting for Women

I love NROL4W. SL 5x5 is another popular program, but I do like the information put forth in the NROL4W book even if you do not follow the routine. There is also a book called Starting Strength that is great for beginners (it has a lot of good information).

I would recommend really reading up/watching videos on form though. I also HIGHLY recommend getting a trainer for a few sessions just to make sure your form is proper (you don't need to keep them long term).


You can also look into these non-equipment-required things:

--You Are Your Own Gym
--www.nerdfitness.com
--Convict Conditioning


Good luck!

kknsg23

Thank you so much!