Body Building?

Raw07

A few months ago my husband got a home gym given to him and a weight bar that has up to 110 lbs. He works out every day for at least 45 - 60 minutes. He has noticed a big difference but would like to get bigger and more toned. Im asking for all of you who lift weights on ideas he can do. Or if he should add in more protien by shakes or bars ( if so please name some good ones as there is alot of junkie ones out there)
He gets up at 4:30am to go to work, he is a carpenter. he does'nt get home till 5 pm, we than eat and he goes and works out around 7 pm ish.

Any information will help! Thank you so much

SergeantSunshine_reused

He does the same lifts ever single day?

joejccva71

He should be eating a calorie surplus to gain mass. This calorie surplus should come from whole foods, and he should only be taking a protein powder supplement if he is unable to acquire his minimum protein macros from whole foods.

.5g - 1g of protein per lb of lean body mass

DannyMussels

He does the same lifts ever single day?

This.

He should be changing exercises every day, and maybe hitting the same body part twice weekly. Monthly switch the routine entirely.

He should be logging each lift, and trying to increase it weekly as well, wether it be weight, or reps.

I'd think even within 1 month, 110lbs wouldn't quite be enough.

I wouldn't really recomment any supps other then whey, to hit protein requirements, til then enjoy eating real food.

dukes418

Probably the first suggestion for him is to double the amount of weights he has available to him. I would personally recommend having about 250 - 280lbs of free weight plates at his disposal. Probably sounds like a lot but here is a suggested breakdown per plates:
2 -- 45lb plates = 90lbs
2 -- 35lb plates = 70lbs
2 -- 25lb plates = 50lbs
4 -- 10lb plates = 40lbs
4 -- 5lb plates = 20lbs
4 -- 2.5lb plates = 10lbs

This would give him more weight to work with as over time, 110 lbs will become fairly light. Most bars are usually between 35 and 50 lbs alone so he should factor that in as well. You can find free weights at any sporting goods store.

In terms of protein, I would suggest a Whey protein isolate powder, however one with very little to no carbs. Something he can mix in a milk or juice shake with other fruits depending on preference. Make sure when chosing one you read the label and see what the other ingredients as many will have a host of fillers that while some aren't healthy, the are also not beneficial.

Good luck!

trelm249

Step one; focus on compound movements - deadlifts, some variation of squats, stiff leg deadlift, full power cleans, bench press, barbell rows
Step two; increase weights - to build strength and/or mass, you must increase the load. If you can do more than 6 to 8 reps on your final working set, then it is time to up the weight.
Step three; nutrition - get plenty of protein (general rule of thumb is 1 gram per pound of lean body weight, but this is also an individual thing). Also colorful nutrient dense veggies and quality carbs and natural fats should be staples in the diet.
Step four; rest - Don't overtrain and make sure to get an adequate amount of sleep (at least 6.5 hours). Someone new to heavy training should probably start with a every other day schedule.

Tell him to have fun.