Putting on serious mass
reecej333
Posts: 11 Member
What is the best training regime to put on some serious muscle mass?
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Replies
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Lift progressively, eat, rest, and use patience. It doesn't happen over night.
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Any program that has a progressive overload component, and that you follow consistently. As someone who is a beginner or less experienced though, you'd be better of following a program with linear progression probably as you'd be able to progress strength more rapidly.
Check out Stronglifts or Starting Strength.0 -
what chief and LOL said...0
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Lots of shakes0
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Wrangler0005 wrote: »Lots of shakes
Do you mean like on a power plate? Because the OP asked about training regimes, not nutrition (on which, your advice is not the best either).
OP: what the other guys said.
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Train big, eat big and sleep big0
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Springfield1970 wrote: »
6ft 1. 76kg (168 pounds). Active.0 -
This content has been removed.
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Springfield1970 wrote: »
6ft 1. 76kg (168 pounds). Active.
You success might reflect the attention to detail you put into this thread.
Word.
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Springfield1970 wrote: »
6ft 1. 76kg (168 pounds). Active.
You success might reflect the attention to detail you put into this thread.Springfield1970 wrote: »
6ft 1. 76kg (168 pounds). Active.
You success might reflect the attention to detail you put into this thread.Springfield1970 wrote: »
6ft 1. 76kg (168 pounds). Active.
You success might reflect the attention to detail you put into this thread.
Just that simplistic yet minimalistic look whilst adhering to the color scheme.
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Might be easier for him to google it. Lol0
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Minimalist effort yields minimal results so if you want better answers start with better questions and provide better info.0
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Wheelhouse15 wrote: »Minimalist effort yields minimal results so if you want better answers start with better questions and provide better info.
Listen here buddy, I'm just looking for some general advice without giving my life story. I've given basic information which has more than fulfilled the resources people need to give a little advice. So if you haven't got any useless advice, then don't comment, pal.
I'm not your buddy so drop the attitude of you come asking for help.0 -
Springfield1970 wrote: »
6ft 1. 76kg (168 pounds). Active.
You left out your age and maintenance calories. That's why people are asking for more details.
You're not going to find better trainers or mentors than the guys/gals here so make friends and get onboard.
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_sambaxter wrote: »Woah wheelhouse15 who asked you to pipe up.
If you want to adhere to minimalistic yet simplistic colour scheme then diet Pepsi and cucumber are honestly the gods of building a strong frame and serious mass.
Ignore the haters man, they'll only try and put you down and not let you realise the potential you really have. Try to start with 3/4 cucumbers a day and a bottle of diet Pepsi and let me know how it goes.
I'm here for anymore advice if you need it mate, good luck!!
Ah, trolling thread. Got it.0 -
Stronglifts is good. Assume you have access to a decent gym? You say you are active, what activities do you participate in and how often a week?0
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_sambaxter wrote: »Woah wheelhouse15 who asked you to pipe up.
If you want to adhere to minimalistic yet simplistic colour scheme then diet Pepsi and cucumber are honestly the gods of building a strong frame and serious mass.
Ignore the haters man, they'll only try and put you down and not let you realise the potential you really have. Try to start with 3/4 cucumbers a day and a bottle of diet Pepsi and let me know how it goes.
I'm here for anymore advice if you need it mate, good luck!!
And you are? Please take your friend and your nonsense back to whatever play ground you came from. Try Misc they'll love you, honest.
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_sambaxter wrote: »Woah wheelhouse15 who asked you to pipe up.
If you want to adhere to minimalistic yet simplistic colour scheme then diet Pepsi and cucumber are honestly the gods of building a strong frame and serious mass.
Ignore the haters man, they'll only try and put you down and not let you realise the potential you really have. Try to start with 3/4 cucumbers a day and a bottle of diet Pepsi and let me know how it goes.
I'm here for anymore advice if you need it mate, good luck!!
Ah, trolling thread. Got it.
More like an anti drug commercial.0 -
_sambaxter wrote: »Woah wheelhouse15 who asked you to pipe up.
If you want to adhere to minimalistic yet simplistic colour scheme then diet Pepsi and cucumber are honestly the gods of building a strong frame and serious mass.
Ignore the haters man, they'll only try and put you down and not let you realise the potential you really have. Try to start with 3/4 cucumbers a day and a bottle of diet Pepsi and let me know how it goes.
I'm here for anymore advice if you need it mate, good luck!!
DYEL bro?0 -
Packerjohn wrote: »Stronglifts is good. Assume you have access to a decent gym? You say you are active, what activities do you participate in and how often a week?
Thanks for the serious response. I lift heavy 5-6 times a week for around an hour in a fairly well equipped gym. I was purely wondering what training regime/split was the most effective for building mass.
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Then you need to look at your calorie intake to gain mass.
500 extra calories a day should do it. A P&J sandwich and a big glass of full fat milk should do it.
It's as simple as that, as long as you're eating at maintenance to start and not burning off your calories with cardio.0 -
Stronglifts or some variation of 5x5 (Google it), creatine (do it), chocolate milk, protein shakes, Mass gainer, sprints
I like to shoot for macros based on my desired weight0 -
Springfield1970 wrote: »Then you need to look at your calorie intake to gain mass.
500 extra calories a day should do it. A P&J sandwich and a big glass of full fat milk should do it.
It's as simple as that, as long as you're eating at maintenance to start and not burning off your calories with cardio.
I'm looking more for advice on training regime/splits rather than nutrition. However, thanks for your help.
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A calorie surplus and a progressive load training program is all you need.0
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Packerjohn wrote: »Stronglifts is good. Assume you have access to a decent gym? You say you are active, what activities do you participate in and how often a week?
Thanks for the serious response. I lift heavy 5-6 times a week for around an hour in a fairly well equipped gym. I was purely wondering what training regime/split was the most effective for building mass.
Stronglifts and variations will concentrate on compound lifts, press, squat, deadlift, rows, pull-ups. You want to be concentrating on these movements, very little if any isolation work like bicep curls.
If you're doing any steady state running, would cut that out for now. Things like hill sprints (regular sprints), sled pulling/pushing, loaded carries, battling ropes, etc on a limited basis aren't bad.
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Packerjohn wrote: »Packerjohn wrote: »Stronglifts is good. Assume you have access to a decent gym? You say you are active, what activities do you participate in and how often a week?
Thanks for the serious response. I lift heavy 5-6 times a week for around an hour in a fairly well equipped gym. I was purely wondering what training regime/split was the most effective for building mass.
Stronglifts and variations will concentrate on compound lifts, press, squat, deadlift, rows, pull-ups. You want to be concentrating on these movements, very little if any isolation work like bicep curls.
If you're doing any steady state running, would cut that out for now. Things like hill sprints (regular sprints), sled pulling/pushing, loaded carries, battling ropes, etc on a limited basis aren't bad.A calorie surplus and a progressive load training program is all you need.
Thanks for the advice lads. Just to confirm, a progressive load training program is where you consistently increase weight?
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