wanting advice on weight training

appi1981

Hi im from the UK wanting friends to help with advise how to best put lean muscle mass on now im down to around 13 stone.I've got the p90x workout and do train Thai boxing but now really want that six pack add me if you want thanks Chris

HeidiMightyRawr

Hi, best way to add on muscle is to eat above maintenance, around 10-20% above. P90x is good and all, especially for a beginner but IMO (having done p90x myself, as well as seeing others views) standard heavy lifting is better when it comes to building muscle. Compound lifts, squat, bench, deadlifts are awesome. Consume enough protein (around 1g per lb bodyweight). You will gain fat as well, but if you don't go crazy on the surplus, keeping it reasonable, and your training is good the majority should still be muscle. Then after you've gained the muscle you want, focus on cutting and lowering body fat %, while maintaining the muscle you gained. This is when you'll see the 6-pack.

I focused on gaining muscle myself last year, 6 months bulking, around 6lbs muscle, 10lbs fat (a newbie to lifting may gain more muscle in comparison to fat). Focusing on cutting at the moment to see some abs myself. I never had abs before bulking, even at my lightest, but since the muscle gain it seems like I should have them at around 5-10lbs above my lightest ever.

appi1981

Thanks heidi for the advise