Best workouts for weight gain

Starting Strength or Stronglifts for beginners.

rstewart30 wrote: »

New Years resolution: I'm trying to bulk up as much as I can by Jan 1, eating as much protein as possible, and hitting the weights. Any guidance on what routines would be best?

You are going to bulk up in 2-3 weeks? It takes a little longer then that. Eastcoast Jim

rstewart30 wrote: »

35 yr old, 6'1", 170.4lbs (on Dec 1). I do Office work, play soccer 1-2x per week. Just started light weights a few months ago, want to ramp it up. I know it's not realistic long term to gain quick. I guess that's the reason I'm on this site to hopefully get some realism: You know how depressing it is when you have unrealistic goals and fail them.

I'm going to try the ICF5x5 and still do soccer for cardio on my rest day if my legs aren't shot.

Thank you guys so much!!!

Lift heavy and focus on getting stronger. Strength does lead into increases in muscle size. But remember, only if you're eating in a calorie surplus. So if you're training hard in the gym but you aren't providing your body with the raw materials needed to actually build new muscle, then you will gain strength, but only through those neural pathways. In other words, you'll get stronger, but not much bigger.

So in order for those strength increases to actually translate to new muscle, you need to be consistently taking in more calories than you burn and consuming a calorie surplus that your body can use to physically build new muscle. As long as you're doing this, size and strength are highly correlated, and gaining strength (progressive overload) is actually the single most important factor in your entire training plan.

Achieving ongoing strength gains should be your main focus in the gym, and this is why it's so important to keep a training logbook so that you can track your strength progression as efficiently as possible. Write down the weight, sets and reps, then focus on "beating the logbook" each week. The only thing here is that if you're a complete beginner, you might still be able to gain a small amount of muscle without a calorie surplus as your body can use some of the calories from stored fat to fuel the process. However, the gains will likely be modest and only temporary.

As long as you match up your strength gains with a calorie surplus. You'll be good to go.

ecjim wrote: »

You are pretty lean - I would limit or skip the soccer - you need rest to gain the muscle you want to gain. do 3 intense workouts per week, you can finish each session with 20 rep squats for cardio

As long as he can get the calories, he doesn't need to skip soccer. Many people bulk while doing cardio.. I know I plan on it. Generally, I would only recommend a person to skip cardio if they struggle to get calories.

Man you learn to love everything you eat and the protein and supps that you take it becomes a way of life. Not just some chore. You will learn to love it as the great JJ watt says:"Success isn't owned. It's leased, and rent is due every day." You'll get there don't worry. Everything probably seems so odd obsorbing all this new info so quickly you will find a routine that works for you and the supps that work for you.

rstewart30 wrote: »

Question...these workouts have seemed tougher than normal, but I have not had any muscle soreness. Is that normal? Or is it because I'm finally eating enough carbs and protein?

Studies have shown muscle soreness is not indicative of a good workout. Genetics, how well trained you are, how on point you are on your diet, etc. factor. You should feel like you've worked the muscle after a workout, but the degree of soreness varies. I used to get sore training legs, but when I started playing hockey, I seldom got sore regardless of how intense my leg sessions are -- but my legs keep getting bigger and stronger; I suspect they've adapted to the workload.