Bodybuilding

mmyers1129

I am looking for a good work out routine for the gym I want to really bulk up I lost alot of weight doing insanity and p90x and recently joined a gym im looking for any advice routines protein poweders any kind of advice

dave033811

My advice: take it or leave it.

First, find how many calories you need to maintain your current weight. Then, realize in order to gain weight, you need to eat above that number of calories each day. You will not put on any muscle in a calorie deficit.

http://www.freedieting.com/tools/calorie_calculator.htm - go there and type in your info.

As for workout routines, theres a ton of them online. I would stick with full body routines with compound exercises such as deadlifts, squats, bench press, rows, pull-ups. Stick with the 5-10 rep range using the heaviest weights you can handle with good form. You need to challenge your muscle. Don't waste your time with isolation movements like bicep curls. Write down your weights and try to increase week to week.

For example, if you deadlift 100 pounds for 5 reps during week 1, try to deadlift 105 or 110 pounds for 5 reps the next week.
That's called progressive overload and it is the easiest way to ensure progress and strength gains which will result in gaining muscle over time.

Sarauk2sf

Have you lifted before?

BusyRaeNOTBusty

http://forums.lylemcdonald.com/showthread.php?t=1696

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mmyers1129

Ya I found a pretty decent routine I think im going to try out from bodybuilding.com right now im sitting at 3000 a day and in a month i gained .4lbs so prob need eat a little more than that but I was thinking of just changing my protein supplement up to increase my calories and throw another meat in my day as well yes I have lifted before but its been awile since high school and I was not as serious about it as I am this time around

MrGonzo05

Find a beginner program. I like this one. Follow your program to the best of your ability.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Start as light as you need to, even if it's just the bar, and focus on form. Check and recheck form; never stop checking form. Also make sure you are flexible enough to do the exercises with good form, otherwise you may have problems down the road as you begin to lift heavy.

Start light, but focus on progression. Your lifts should be going up in weight on a regular basis. You need to challenge yourself or you will not grow.

Sarauk2sf

Stronglifts is solid as is Starting Strength. I kind of prefer this one however (AllPro):

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1


It's based on the same foundations as the others (compounds) but a slightly higher rep range, so a bit further along into the hypertrophy range.

Good instructions and vids on form for compounds can be found here: http://startingstrength.wikia.com/wiki/FAQ:The_Lifts