New to the Process :) (Need some Guidance)

BrendanLacey

Hey guys. I just recently started weight training 2 weeks ago and obviously I haven't seen any dramatic results as I wasn't really eating enough. Im 5'10 140.6 pounds with a full stomach and I am looking to get to about 170. I work out between 5-7 days a week. Monday Biceps Tuesday Legs Wednesday Chest Thursday Back Friday Shoulders and Tris and repeat as long as Ive worked all muscles and given enough rest to muscles. Recently when I started lifting I was lifting very little compared to others. Then I noticed a decrease in my weight as I started to pick up weight I could lift awhile ago and couldn't even do it and I think it comes back again to im not eating enough based on my workout plan (HELP me out here I may be wrong). Now Im trying to eat 3100+ calories a day using this app. I'm looking to really get stronger and bulk up for my competitive sports ive always been pretty weak cough cough 75 lbs bench for like 6 reps 15 lb dumbell curl and 10 curl sitting then barely 10 preacher curl. Havent tested myself out with deadlifts and squats yet but im sure they arent very large. All in all im looking to put on lots of mass and to get stronger and I need your guys' help and tips along the way as this is gonna be one big journey. Thanks guys.

BrendanLacey

Bump

AsISmile

https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners

_Bropollo_

Dude you have only been training for 2 weeks. First thing you need to understand is getting big and putting on lots of mass is a process measured in years.

As a newbie, you will gain about an average of 2-2.5lbs of muscle per month, max. That is all the body can make in a given timespan. Any more weight is just fat, sadly. You can't gain muscle without a bit of fat, but you can definitely minimize how much fat you put on bulking. After about a year of training, this rate drops to less than 2 lbs of muscle per month, and eventually you will be lucky to put on 6lbs a year.

It is fantastic that you are starting young, I wish I would have started sooner, congrats on getting in early!

My best advice: Read the sticky that @AsISmile posted. Then go out with that info, get your calorie intake figured out, and pick a beginner lifting program. I recommend Ice Cream Fitness or Stronglifts 5x5. If you want to get strong as fast as possible, you need to do compound lifts with a barbell, and then supplement with a couple of small iso movements (like curls) each workout. Common mistake of new lifters is to just do tons body part specific isolation exercises.

Also, you need to achieve high frequency in the gym. You should either choose to do fullbody workouts every other day (workouts take roughly 90-120mins), or do an upper/lower split where you train either upper or lower every day (workouts take roughly 60-90 mins). This mostly depends on how much time you have to spend in the gym each day. In general, muscles respond best when they are stimulated every 48 hours. Any longer and they are no longer at elevated muscle fiber synthesis levels. The programs I suggested above fit these requirements.

Feel free to add if you need some support/have questions.

BrendanLacey

_Bropollo_ wrote: »

Dude you have only been training for 2 weeks. First thing you need to understand is getting big and putting on lots of mass is a process measured in years.

As a newbie, you will gain about an average of 2-2.5lbs of muscle per month, max. That is all the body can make in a given timespan. Any more weight is just fat, sadly. You can't gain muscle without a bit of fat, but you can definitely minimize how much fat you put on bulking. After about a year of training, this rate drops to less than 2 lbs of muscle per month, and eventually you will be lucky to put on 6lbs a year.

It is fantastic that you are starting young, I wish I would have started sooner, congrats on getting in early!

My best advice: Read the sticky that @AsISmile posted. Then go out with that info, get your calorie intake figured out, and pick a beginner lifting program. I recommend Ice Cream Fitness or Stronglifts 5x5. If you want to get strong as fast as possible, you need to do compound lifts with a barbell, and then supplement with a couple of small iso movements (like curls) each workout. Common mistake of new lifters is to just do tons body part specific isolation exercises.

Also, you need to achieve high frequency in the gym. You should either choose to do fullbody workouts every other day (workouts take roughly 90-120mins), or do an upper/lower split where you train either upper or lower every day (workouts take roughly 60-90 mins). This mostly depends on how much time you have to spend in the gym each day. In general, muscles respond best when they are stimulated every 48 hours. Any longer and they are no longer at elevated muscle fiber synthesis levels. The programs I suggested above fit these requirements.

Feel free to add if you need some support/have questions.

Appreciate the reponse bro thanks for the great tips

psuLemon

How of a stomach do you have? Or do you know your body fat %?

Also? I would agree to get on a structured lifting program. Its kind of a waste and can be a cause of imbalance if there is a lot of isolation moves.