Need to gain weigh/muscle, any program suggestions?

kyraschmidt

I've come to the point where I'm extremely burnt out on my muscle building routine. Here in about a week I am going to take a week OFF. Then I plan to start something new to kick start my muscle building/ weight gaining. I was hoping for some opinions on some different programs.. I've been looking into Live Fit Trainer and Body For Life. Has anyone tried these and would you reccomend them for lean muscle gain? OR does anyone have any other sugestions that might work toward this goal? I really like the idea of having my workouts planned for since I'm always so busy with school and work. Thanks for the help!

MelStren

bump.... I'm curious to see what advice you get.

geekyjock76

Are you burnt out on what you are presently doing because you don't seem to be gaining noticeable weight? Although lifting heavy is part of the equation, increasing lean body mass has more to do with diet - specifically, eating slightly more calories than needed to maintain weight relative to activity level - which you do not want to over train by not giving yourself enough rest or doing too much cardio (should be cut out completely if doing a bulk).

Do you know how many calories through experimentation is needed to maintain your present weight?

If so, you can eat about 200 to 250 calories above that to net a 1 lb of muscle-to-1 lb of fat gain per month, which is realistic partitioning for a woman. Find out what your present body fat percentage is and set an upper limit body fat percentage, which will be your cue to stop the "bulk." The leaner you are at the start allows a longer bulk.

As for as programs, look into Starting Strength by Mark Rippetoe

Edit: For more information, I strongly urge you to read all articles by Lyle McDonald - he's the man and here is one article.

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

NavyKnightAh13

bump

Capt_Apollo

5/3/1 by wendel

strstd.com

taso42

I started off with Body for Life. It was good for getting me from "sedentary fatso" to "pretty fit guy".

That was a couple years back. Today I would recommend eating at a slight surplus and doing Rippetoe's Starting Strength.

If you're ranking as "Intermediate" on strstd.com, then go ahead with Wendler's. Get the ebook.

geekyjock76

I read your previous post and I think you need to come to terms with how much nourishment your body actually needs while being active so you don't feel bad eating adequately. Lifting doesn't have to be overly complicated whether you are trying to increase LBM or decrease fat mass while preserving LBM - it's primarily about the diet. If you are eating about 2300 with all that exercise you stated doing earlier, that would explain why you aren't increasing weight.

kyraschmidt

I really appreciate the input and suggestions, its really helpful and I completely agree. I plan to get started on the right track right after I take a week off. Does this starting strength book actually have a program and workouts to follow?

taso42

I really appreciate the input and suggestions, its really helpful and I completely agree. I plan to get started on the right track right after I take a week off. Does this starting strength book actually have a program and workouts to follow?

Yes. Most of the book is a very detailed explanation of the major compound lifts: squat, deadlift, bench press, overhead press. Also the power clean (though many people substitute rows for the power clean).

And the rest of the book goes into the program and some additional lifts.

The program is dead simple (like any good program IMO):

Workout A
Squat 3x5
Bench Press 3x5
Deadlift 1x5

Workout B
Squat 3x5
Overhead Press 3x5
Power Clean 5x3 (or alternate Rows 3x5)