Gain 25 pounds muscle

2

Replies

  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Seant456 wrote: »
    id shoot for a more realistic number like 8-10lbs in a year....Id say best your body can physically do is about 10-12lbs a year, with great nutrition and training.... your body can only physically repair and mend tissue at a rate that limits real muscle fiber growth above 12lbs a year... try to stay away from all the supplements they market to people stick to protein creatin, bcaa, basic aminos, avoid the hormont boosters and test crap its not worth the money you pay and most products increase your estragon productions.... and EAT EVER 2 HOURS if possible... its a process be patient....

    Out of curiosity, why do you suggest eating every two hours?
  • Seant456
    Seant456 Posts: 70 Member
    edited March 2017
    keep your body in constant state of growth, keeps your metabolism rolling, I eat anywhere from 6-10 small meals a day.... the every two hours is a suggestion from my personal experimentation, of my nutritional needs to grow and fuel my body for workouts daily, its not something i got off bb.com and follow. Everyone's body is different and may require you to try different things to grow.... id suggest playing around and see what works for you but key is you need to eat A LOT to grow....
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    edited March 2017
    Seant456 wrote: »
    keep your body in constant state of growth, keeps your metabolism rolling, I eat anywhere from 6-10 small meals a day.... the every two hours is a suggestion from my personal experimentation, of my nutritional needs to grow and fuel my body for workouts daily, its not something i got off bb.com and follow. Everyone's body is different and may require you to try different things to grow.... id suggest playing around and see what works for you but key is you need to eat A LOT to grow....

    I see. I can't do that many meals.. it makes me ravenous all of the time. I tend to do 3 large meals and with a preworkout protein shake (since lunch is at 11am and I workout at 4 - mainly because I am hungry). I do try to spread out protein for the potential thoughts of maximizing MPS, especially driven to leucine, but I didn't know if you had another reason outside of person preference.
  • Tylerman35
    Tylerman35 Posts: 66 Member
    Seant456 wrote: »
    id shoot for a more realistic number like 8-10lbs in a year....Id say best your body can physically do is about 10-12lbs a year, with great nutrition and training.... your body can only physically repair and mend tissue at a rate that limits real muscle fiber growth above 12lbs a year... try to stay away from all the supplements they market to people stick to protein creatin, bcaa, basic aminos, avoid the hormont boosters and test crap its not worth the money you pay and most products increase your estragon productions.... and EAT EVER 2 HOURS if possible... its a process be patient....

    I gotta say, your post was one of if not the most informational so far!!! I'll aim for 8-10 pounds. As long as I see progress, I'm happy. You know? I don't want to be that skinny kid I used to be. I'll add you as a friend if that's cool
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    Tylerman35 wrote: »
    Seant456 wrote: »
    id shoot for a more realistic number like 8-10lbs in a year....Id say best your body can physically do is about 10-12lbs a year, with great nutrition and training.... your body can only physically repair and mend tissue at a rate that limits real muscle fiber growth above 12lbs a year... try to stay away from all the supplements they market to people stick to protein creatin, bcaa, basic aminos, avoid the hormont boosters and test crap its not worth the money you pay and most products increase your estragon productions.... and EAT EVER 2 HOURS if possible... its a process be patient....

    I gotta say, your post was one of if not the most informational so far!!! I'll aim for 8-10 pounds. As long as I see progress, I'm happy. You know? I don't want to be that skinny kid I used to be. I'll add you as a friend if that's cool

    That's all you can do.

    Who knows? You may end up being one of the ones with excellent genetic potential who can synthesize muscle tissue at a higher rate. If so, pleasant surprise. However, planning for it can just lead to a bunch of disappointment if/when it doesn't happen that way.
  • Tylerman35
    Tylerman35 Posts: 66 Member


    That's all you can do.

    Who knows? You may end up being one of the ones with excellent genetic potential who can synthesize muscle tissue at a higher rate. If so, pleasant surprise. However, planning for it can just lead to a bunch of disappointment if/when it doesn't happen that way.[/quote]

    Thanks also!! Yeah, I am happy if I gain 5 pounds. It's an improvement. My uncles buddy I bowl with was like "Damn have you been hitting the gym" so I guess I'm improving. And I'm also trying to focus on calisthenics. Thanks again! !!
  • Seant456
    Seant456 Posts: 70 Member
    Tylerman35 wrote: »
    Seant456 wrote: »
    id shoot for a more realistic number like 8-10lbs in a year....Id say best your body can physically do is about 10-12lbs a year, with great nutrition and training.... your body can only physically repair and mend tissue at a rate that limits real muscle fiber growth above 12lbs a year... try to stay away from all the supplements they market to people stick to protein creatin, bcaa, basic aminos, avoid the hormont boosters and test crap its not worth the money you pay and most products increase your estragon productions.... and EAT EVER 2 HOURS if possible... its a process be patient....

    I gotta say, your post was one of if not the most informational so far!!! I'll aim for 8-10 pounds. As long as I see progress, I'm happy. You know? I don't want to be that skinny kid I used to be. I'll add you as a friend if that's cool

    yea man I started out at 135, so worked toward 145, when I hit that I worked toward 160, im 220 now and its taken years of hard work and trial and error... so keep at it man.
  • slacker80
    slacker80 Posts: 235 Member
    edited March 2017
    I'm currently running my first consistent and monitored bulk. Presently @ Week 5 Day 7 3k-4k calories

    I've actually been having fun with it and admit 1/3 of my diet is the stuff they tell us is bad for you.

    I'm 5'9" and started at 9% bodyfat and 168 lbs
    Now 10.5% bf and 180. Power is through the roof for my personal status and it's all good.

    Just as those before me have said, Just set your self on a meal and snack schedule. I eat every 2.5 hrs with snacks included.

    The first week is the worst. Constantly bloated, and nausea. The second week gets easier, And so forth.

    Be progressive with your calorie surplus. Each additional week I added 250 additional calories. Reached 3800 and pulled back to 3600 than 3500.

    I had to retreat and learn to control my macros a bit better although overall general calories works best for general weight gain.

  • Tylerman35
    Tylerman35 Posts: 66 Member
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Tylerman35 wrote: »
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?

    Is this a structured lifting program??
  • Tylerman35
    Tylerman35 Posts: 66 Member
    ndj1979 wrote: »
    Tylerman35 wrote: »
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?

    Is this a structured lifting program??

    Not quite. It's more of what I want to do that day. I'm still figuring it out

  • ndj1979
    ndj1979 Posts: 29,136 Member
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?

    Is this a structured lifting program??

    Not quite. It's more of what I want to do that day. I'm still figuring it out

    If you want optimal results you need a structured regimen and not just doing whatever you feel like...
  • JB035
    JB035 Posts: 336 Member
    Just for your accountability.... what's your weight gain been since you posted this?
  • Tylerman35
    Tylerman35 Posts: 66 Member
    163.8 now instead of 161
  • Tylerman35
    Tylerman35 Posts: 66 Member
    edited March 2017
    ndj1979 wrote: »
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?

    Is this a structured lifting program??

    Not quite. It's more of what I want to do that day. I'm still figuring it out

    If you want optimal results you need a structured regimen and not just doing whatever you feel like...

    I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30

    This is what he sent

    Workout Routine:

    It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!

    Quality & Control over QUANTITY!!!

    (If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)


    #1
    •Chest: 3 sets
    Dips
    Straight Bar Dips
    Knee push-ups
    Push-ups
    One Arm Push-ups
    Inclined Push-ups
    Declined Push-ups
    Diamond Push-ups w/Legs Straddled
    Archer Push-ups
    Typewriter Push-ups
    Finger Push-ups
    T-Rotation Push-ups
    Side To Side Push-ups
    Elevated One Leg Push-ups
    Explosive Push-ups
    Explosive Push-ups Wall Tap
    Explosive Push-ups Land on Wall
    Dipping Push-ups
    Planche Progressions
    Offset Push-ups
    Quad Push-ups
    Blastoff Push-ups
    -Max out on Reps each set
    (Choose 2 & SUPERSET)

    #2
    •Abs/Lower Back: 3 sets
    Hanging Leg Raises
    Hanging Knee Crunches
    Hanging L-sit
    Monkey Crunches
    Crunches
    Extended Plank
    Superman Plank
    Hollow Hold
    Hollow Body Rock
    Hollow Body Around the World
    Elbow Plank
    Elbow Plank Crunches
    Side Plank
    Side Plank Crunches
    Oblique Crunches
    Oblique Twists
    Reverse Knee Crunches
    Reverse Leg Lifts
    Windshield Wipers
    Twisting Pistons
    Figure Eights
    Flutters
    Back Bends
    Lower Back Bend Lifts
    Headstand Leg Lifts
    -15 reps or 30 second hold
    (Choose 3 Abs/2 Lower Back & SUPERSET)

    #3
    •Shoulders/Arms: 3 sets
    Pikes w/Feet Elevated
    Pikes
    Pike Explosives
    Pike Claps
    Archer Pikes
    Typewriter Pikes
    Pulsating Deltoids Pyramids
    Handstands w/Wall assist
    Handstand Side to Side Walk on Wall
    Handstand Up & Downs on Wall
    Upside Down Push-ups w/or w/out Wall
    Inchworms
    Scapula Push-ups
    Shoulder Taps
    Shoulder Press push-up
    Wide Press Hold
    Bicep Inverted Row
    Bicep Inverted Row Hold
    Chin-ups
    Chin-ups w/L-Sit
    Headbangers

    -Max out on reps each set
    (Choose 2 & SUPERSET)

    #4
    •Legs/Glutes: 3 sets
    Squats
    Jump Squats
    Lunges
    Lunge Jumps
    Pistol Squats
    Star Jumpers
    One Leg Calve Raises
    Mountain climbers
    Bear crawls
    Kickbacks
    Bridges
    Scorpion Kickbacks
    Doggie Style Kicks
    Airplane Kicks
    -15-20 reps or Max out
    (Choose 3 & SUPERSET)

    #5
    •Triceps/Upper Back: 3 sets
    Pull -ups
    Pull-ups w/Knee Bent
    Pull-ups w/L-Sit
    Wide Pull-ups
    Archer Pull-ups
    Typewriter Pull-ups
    Crucifix Push-ups
    Inverted Rows
    Inverted Row Hold
    Muscle Ups
    -Max out on each set
    (Choose 2 & SUPERSET)


    *Do FULL BODY Exercises each Workout Day.
    *Cycle through Full Body Workouts

    EXAMPLE:
    •1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
    *Resting:
    3 days work out & 1 day REST
    Mon, Tues, Weds, REST
    Fri, Sat, Sun, REST
    Tues, Weds, Thurs, REST
    Etc......
  • phrc24
    phrc24 Posts: 5 Member
    slacker80 wrote: »
    I'm currently running my first consistent and monitored bulk. Presently @ Week 5 Day 7 3k-4k calories

    I've actually been having fun with it and admit 1/3 of my diet is the stuff they tell us is bad for you.

    I'm 5'9" and started at 9% bodyfat and 168 lbs
    Now 10.5% bf and 180. Power is through the roof for my personal status and it's all good.

    Just as those before me have said, Just set your self on a meal and snack schedule. I eat every 2.5 hrs with snacks included.

    The first week is the worst. Constantly bloated, and nausea. The second week gets easier, And so forth.

    Be progressive with your calorie surplus. Each additional week I added 250 additional calories. Reached 3800 and pulled back to 3600 than 3500.

    I had to retreat and learn to control my macros a bit better although overall general calories works best for general weight gain.

    Out of curiosity what do you usually eat ? I'm currently bulking up as well and I have been getting very good results but it just sucks to feel kind of full all day. I usually eat anywhere from 3500 to 4500 calories a day with high carbs and high protein. The vast majority of my meals are healthy such as chicken and rice broccoli, salmon sweet potato broccoli, ground beef whole wheat pasta, mass gainer, snacks etc. I'm honesty been thinking about giving it another approach and start eating more "less" healthy food to get more fat since I'm having trouble reaching my daily fat goals. My fat usually comes from avocados, peanut butter, milk and stuff like that. What are other fat sources that you would recommend ?
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    phrc24 wrote: »
    slacker80 wrote: »
    I'm currently running my first consistent and monitored bulk. Presently @ Week 5 Day 7 3k-4k calories

    I've actually been having fun with it and admit 1/3 of my diet is the stuff they tell us is bad for you.

    I'm 5'9" and started at 9% bodyfat and 168 lbs
    Now 10.5% bf and 180. Power is through the roof for my personal status and it's all good.

    Just as those before me have said, Just set your self on a meal and snack schedule. I eat every 2.5 hrs with snacks included.

    The first week is the worst. Constantly bloated, and nausea. The second week gets easier, And so forth.

    Be progressive with your calorie surplus. Each additional week I added 250 additional calories. Reached 3800 and pulled back to 3600 than 3500.

    I had to retreat and learn to control my macros a bit better although overall general calories works best for general weight gain.

    Out of curiosity what do you usually eat ? I'm currently bulking up as well and I have been getting very good results but it just sucks to feel kind of full all day. I usually eat anywhere from 3500 to 4500 calories a day with high carbs and high protein. The vast majority of my meals are healthy such as chicken and rice broccoli, salmon sweet potato broccoli, ground beef whole wheat pasta, mass gainer, snacks etc. I'm honesty been thinking about giving it another approach and start eating more "less" healthy food to get more fat since I'm having trouble reaching my daily fat goals. My fat usually comes from avocados, peanut butter, milk and stuff like that. What are other fat sources that you would recommend ?

    Olive oil on your chicken and broccoli. It's probably one of the (if not the) cheapest way to add a bunch of calories from MUFAs.
  • BrianKMcFalls
    BrianKMcFalls Posts: 190 Member
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?

    Is this a structured lifting program??

    Not quite. It's more of what I want to do that day. I'm still figuring it out

    If you want optimal results you need a structured regimen and not just doing whatever you feel like...

    I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30

    This is what he sent

    Workout Routine:

    It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!

    Quality & Control over QUANTITY!!!

    (If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)


    #1
    •Chest: 3 sets
    Dips
    Straight Bar Dips
    Knee push-ups
    Push-ups
    One Arm Push-ups
    Inclined Push-ups
    Declined Push-ups
    Diamond Push-ups w/Legs Straddled
    Archer Push-ups
    Typewriter Push-ups
    Finger Push-ups
    T-Rotation Push-ups
    Side To Side Push-ups
    Elevated One Leg Push-ups
    Explosive Push-ups
    Explosive Push-ups Wall Tap
    Explosive Push-ups Land on Wall
    Dipping Push-ups
    Planche Progressions
    Offset Push-ups
    Quad Push-ups
    Blastoff Push-ups
    -Max out on Reps each set
    (Choose 2 & SUPERSET)

    #2
    •Abs/Lower Back: 3 sets
    Hanging Leg Raises
    Hanging Knee Crunches
    Hanging L-sit
    Monkey Crunches
    Crunches
    Extended Plank
    Superman Plank
    Hollow Hold
    Hollow Body Rock
    Hollow Body Around the World
    Elbow Plank
    Elbow Plank Crunches
    Side Plank
    Side Plank Crunches
    Oblique Crunches
    Oblique Twists
    Reverse Knee Crunches
    Reverse Leg Lifts
    Windshield Wipers
    Twisting Pistons
    Figure Eights
    Flutters
    Back Bends
    Lower Back Bend Lifts
    Headstand Leg Lifts
    -15 reps or 30 second hold
    (Choose 3 Abs/2 Lower Back & SUPERSET)

    #3
    •Shoulders/Arms: 3 sets
    Pikes w/Feet Elevated
    Pikes
    Pike Explosives
    Pike Claps
    Archer Pikes
    Typewriter Pikes
    Pulsating Deltoids Pyramids
    Handstands w/Wall assist
    Handstand Side to Side Walk on Wall
    Handstand Up & Downs on Wall
    Upside Down Push-ups w/or w/out Wall
    Inchworms
    Scapula Push-ups
    Shoulder Taps
    Shoulder Press push-up
    Wide Press Hold
    Bicep Inverted Row
    Bicep Inverted Row Hold
    Chin-ups
    Chin-ups w/L-Sit
    Headbangers

    -Max out on reps each set
    (Choose 2 & SUPERSET)

    #4
    •Legs/Glutes: 3 sets
    Squats
    Jump Squats
    Lunges
    Lunge Jumps
    Pistol Squats
    Star Jumpers
    One Leg Calve Raises
    Mountain climbers
    Bear crawls
    Kickbacks
    Bridges
    Scorpion Kickbacks
    Doggie Style Kicks
    Airplane Kicks
    -15-20 reps or Max out
    (Choose 3 & SUPERSET)

    #5
    •Triceps/Upper Back: 3 sets
    Pull -ups
    Pull-ups w/Knee Bent
    Pull-ups w/L-Sit
    Wide Pull-ups
    Archer Pull-ups
    Typewriter Pull-ups
    Crucifix Push-ups
    Inverted Rows
    Inverted Row Hold
    Muscle Ups
    -Max out on each set
    (Choose 2 & SUPERSET)


    *Do FULL BODY Exercises each Workout Day.
    *Cycle through Full Body Workouts

    EXAMPLE:
    •1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
    *Resting:
    3 days work out & 1 day REST
    Mon, Tues, Weds, REST
    Fri, Sat, Sun, REST
    Tues, Weds, Thurs, REST
    Etc......

    Nothing wrong with any of these exercises, but you're not going to gain 5 pounds (if any) of muscle in a year doing any of that.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?

    Is this a structured lifting program??

    Not quite. It's more of what I want to do that day. I'm still figuring it out

    If you want optimal results you need a structured regimen and not just doing whatever you feel like...

    I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30

    This is what he sent

    Workout Routine:

    It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!

    Quality & Control over QUANTITY!!!

    (If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)


    #1
    •Chest: 3 sets
    Dips
    Straight Bar Dips
    Knee push-ups
    Push-ups
    One Arm Push-ups
    Inclined Push-ups
    Declined Push-ups
    Diamond Push-ups w/Legs Straddled
    Archer Push-ups
    Typewriter Push-ups
    Finger Push-ups
    T-Rotation Push-ups
    Side To Side Push-ups
    Elevated One Leg Push-ups
    Explosive Push-ups
    Explosive Push-ups Wall Tap
    Explosive Push-ups Land on Wall
    Dipping Push-ups
    Planche Progressions
    Offset Push-ups
    Quad Push-ups
    Blastoff Push-ups
    -Max out on Reps each set
    (Choose 2 & SUPERSET)

    #2
    •Abs/Lower Back: 3 sets
    Hanging Leg Raises
    Hanging Knee Crunches
    Hanging L-sit
    Monkey Crunches
    Crunches
    Extended Plank
    Superman Plank
    Hollow Hold
    Hollow Body Rock
    Hollow Body Around the World
    Elbow Plank
    Elbow Plank Crunches
    Side Plank
    Side Plank Crunches
    Oblique Crunches
    Oblique Twists
    Reverse Knee Crunches
    Reverse Leg Lifts
    Windshield Wipers
    Twisting Pistons
    Figure Eights
    Flutters
    Back Bends
    Lower Back Bend Lifts
    Headstand Leg Lifts
    -15 reps or 30 second hold
    (Choose 3 Abs/2 Lower Back & SUPERSET)

    #3
    •Shoulders/Arms: 3 sets
    Pikes w/Feet Elevated
    Pikes
    Pike Explosives
    Pike Claps
    Archer Pikes
    Typewriter Pikes
    Pulsating Deltoids Pyramids
    Handstands w/Wall assist
    Handstand Side to Side Walk on Wall
    Handstand Up & Downs on Wall
    Upside Down Push-ups w/or w/out Wall
    Inchworms
    Scapula Push-ups
    Shoulder Taps
    Shoulder Press push-up
    Wide Press Hold
    Bicep Inverted Row
    Bicep Inverted Row Hold
    Chin-ups
    Chin-ups w/L-Sit
    Headbangers

    -Max out on reps each set
    (Choose 2 & SUPERSET)

    #4
    •Legs/Glutes: 3 sets
    Squats
    Jump Squats
    Lunges
    Lunge Jumps
    Pistol Squats
    Star Jumpers
    One Leg Calve Raises
    Mountain climbers
    Bear crawls
    Kickbacks
    Bridges
    Scorpion Kickbacks
    Doggie Style Kicks
    Airplane Kicks
    -15-20 reps or Max out
    (Choose 3 & SUPERSET)

    #5
    •Triceps/Upper Back: 3 sets
    Pull -ups
    Pull-ups w/Knee Bent
    Pull-ups w/L-Sit
    Wide Pull-ups
    Archer Pull-ups
    Typewriter Pull-ups
    Crucifix Push-ups
    Inverted Rows
    Inverted Row Hold
    Muscle Ups
    -Max out on each set
    (Choose 2 & SUPERSET)


    *Do FULL BODY Exercises each Workout Day.
    *Cycle through Full Body Workouts

    EXAMPLE:
    •1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
    *Resting:
    3 days work out & 1 day REST
    Mon, Tues, Weds, REST
    Fri, Sat, Sun, REST
    Tues, Weds, Thurs, REST
    Etc......

    Nothing wrong with any of these exercises, but you're not going to gain 5 pounds (if any) of muscle in a year doing any of that.

    I would agree. A solid program overload program that is actually structured is a predefined set of moves and progression scheme. Each week you should be able to add additional weight, reps or sets with a goal of progressively overloading your muscles to force adaptations to your central nervous system.

    Personally, drop this crap your "trainer" sent, and get a good predefined progressive overload program, like found in the link below.


    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • ndj1979
    ndj1979 Posts: 29,136 Member
    psuLemon wrote: »
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?

    Is this a structured lifting program??

    Not quite. It's more of what I want to do that day. I'm still figuring it out

    If you want optimal results you need a structured regimen and not just doing whatever you feel like...

    I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30

    This is what he sent

    Workout Routine:

    It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!

    Quality & Control over QUANTITY!!!

    (If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)


    #1
    •Chest: 3 sets
    Dips
    Straight Bar Dips
    Knee push-ups
    Push-ups
    One Arm Push-ups
    Inclined Push-ups
    Declined Push-ups
    Diamond Push-ups w/Legs Straddled
    Archer Push-ups
    Typewriter Push-ups
    Finger Push-ups
    T-Rotation Push-ups
    Side To Side Push-ups
    Elevated One Leg Push-ups
    Explosive Push-ups
    Explosive Push-ups Wall Tap
    Explosive Push-ups Land on Wall
    Dipping Push-ups
    Planche Progressions
    Offset Push-ups
    Quad Push-ups
    Blastoff Push-ups
    -Max out on Reps each set
    (Choose 2 & SUPERSET)

    #2
    •Abs/Lower Back: 3 sets
    Hanging Leg Raises
    Hanging Knee Crunches
    Hanging L-sit
    Monkey Crunches
    Crunches
    Extended Plank
    Superman Plank
    Hollow Hold
    Hollow Body Rock
    Hollow Body Around the World
    Elbow Plank
    Elbow Plank Crunches
    Side Plank
    Side Plank Crunches
    Oblique Crunches
    Oblique Twists
    Reverse Knee Crunches
    Reverse Leg Lifts
    Windshield Wipers
    Twisting Pistons
    Figure Eights
    Flutters
    Back Bends
    Lower Back Bend Lifts
    Headstand Leg Lifts
    -15 reps or 30 second hold
    (Choose 3 Abs/2 Lower Back & SUPERSET)

    #3
    •Shoulders/Arms: 3 sets
    Pikes w/Feet Elevated
    Pikes
    Pike Explosives
    Pike Claps
    Archer Pikes
    Typewriter Pikes
    Pulsating Deltoids Pyramids
    Handstands w/Wall assist
    Handstand Side to Side Walk on Wall
    Handstand Up & Downs on Wall
    Upside Down Push-ups w/or w/out Wall
    Inchworms
    Scapula Push-ups
    Shoulder Taps
    Shoulder Press push-up
    Wide Press Hold
    Bicep Inverted Row
    Bicep Inverted Row Hold
    Chin-ups
    Chin-ups w/L-Sit
    Headbangers

    -Max out on reps each set
    (Choose 2 & SUPERSET)

    #4
    •Legs/Glutes: 3 sets
    Squats
    Jump Squats
    Lunges
    Lunge Jumps
    Pistol Squats
    Star Jumpers
    One Leg Calve Raises
    Mountain climbers
    Bear crawls
    Kickbacks
    Bridges
    Scorpion Kickbacks
    Doggie Style Kicks
    Airplane Kicks
    -15-20 reps or Max out
    (Choose 3 & SUPERSET)

    #5
    •Triceps/Upper Back: 3 sets
    Pull -ups
    Pull-ups w/Knee Bent
    Pull-ups w/L-Sit
    Wide Pull-ups
    Archer Pull-ups
    Typewriter Pull-ups
    Crucifix Push-ups
    Inverted Rows
    Inverted Row Hold
    Muscle Ups
    -Max out on each set
    (Choose 2 & SUPERSET)


    *Do FULL BODY Exercises each Workout Day.
    *Cycle through Full Body Workouts

    EXAMPLE:
    •1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
    *Resting:
    3 days work out & 1 day REST
    Mon, Tues, Weds, REST
    Fri, Sat, Sun, REST
    Tues, Weds, Thurs, REST
    Etc......

    Nothing wrong with any of these exercises, but you're not going to gain 5 pounds (if any) of muscle in a year doing any of that.

    I would agree. A solid program overload program that is actually structured is a predefined set of moves and progression scheme. Each week you should be able to add additional weight, reps or sets with a goal of progressively overloading your muscles to force adaptations to your central nervous system.

    Personally, drop this crap your "trainer" sent, and get a good predefined progressive overload program, like found in the link below.


    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    This
  • Ironandwine69
    Ironandwine69 Posts: 2,432 Member
    Gaining 25lbs of muscle in a year is a little too optimistic, me says.
    I see nothing with dreaming big, but realistically for a guy your size a 10 lbs muscle gain a year would be better.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    psuLemon wrote: »
    Seant456 wrote: »
    id shoot for a more realistic number like 8-10lbs in a year....Id say best your body can physically do is about 10-12lbs a year, with great nutrition and training.... your body can only physically repair and mend tissue at a rate that limits real muscle fiber growth above 12lbs a year... try to stay away from all the supplements they market to people stick to protein creatin, bcaa, basic aminos, avoid the hormont boosters and test crap its not worth the money you pay and most products increase your estragon productions.... and EAT EVER 2 HOURS if possible... its a process be patient....

    Out of curiosity, why do you suggest eating every two hours?
    I did this for awhile (when I started) just to get calories in "clean". I stopped when I found out I could do the same "dirty".
    However when I was competing and pre contest dieting, I ate several small calorie meals so I wouldn't be as hungry.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png



  • ninerbuff
    ninerbuff Posts: 49,024 Member
    psuLemon wrote: »
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    ndj1979 wrote: »
    Tylerman35 wrote: »
    So I think I'm going to go to the gym maybe 2 days a week and at home workouts other 3-4 days. I'll keep you all updated on my progress in this thread maybe every two weeks if that's cool?

    Is this a structured lifting program??

    Not quite. It's more of what I want to do that day. I'm still figuring it out

    If you want optimal results you need a structured regimen and not just doing whatever you feel like...

    I mean I sort of have it structured. Like that trainer guy I talk to, he forwarded me a workout list for each body zone and I pick 2-3 for each body zone and do a few sets 3-5 days a week depending on how my body reacts. So later today I am going to do that when I get home from work at like 10:15-10:30

    This is what he sent

    Workout Routine:

    It is Very IMPORTANT that you get the FORM Right & Focus on the INTENSITY!

    Quality & Control over QUANTITY!!!

    (If you aren't able to do some of these workouts, then work yourself up to it. With being CONSISTENT & PRACTICE You Will Obtain Anything in LIFE)


    #1
    •Chest: 3 sets
    Dips
    Straight Bar Dips
    Knee push-ups
    Push-ups
    One Arm Push-ups
    Inclined Push-ups
    Declined Push-ups
    Diamond Push-ups w/Legs Straddled
    Archer Push-ups
    Typewriter Push-ups
    Finger Push-ups
    T-Rotation Push-ups
    Side To Side Push-ups
    Elevated One Leg Push-ups
    Explosive Push-ups
    Explosive Push-ups Wall Tap
    Explosive Push-ups Land on Wall
    Dipping Push-ups
    Planche Progressions
    Offset Push-ups
    Quad Push-ups
    Blastoff Push-ups
    -Max out on Reps each set
    (Choose 2 & SUPERSET)

    #2
    •Abs/Lower Back: 3 sets
    Hanging Leg Raises
    Hanging Knee Crunches
    Hanging L-sit
    Monkey Crunches
    Crunches
    Extended Plank
    Superman Plank
    Hollow Hold
    Hollow Body Rock
    Hollow Body Around the World
    Elbow Plank
    Elbow Plank Crunches
    Side Plank
    Side Plank Crunches
    Oblique Crunches
    Oblique Twists
    Reverse Knee Crunches
    Reverse Leg Lifts
    Windshield Wipers
    Twisting Pistons
    Figure Eights
    Flutters
    Back Bends
    Lower Back Bend Lifts
    Headstand Leg Lifts
    -15 reps or 30 second hold
    (Choose 3 Abs/2 Lower Back & SUPERSET)

    #3
    •Shoulders/Arms: 3 sets
    Pikes w/Feet Elevated
    Pikes
    Pike Explosives
    Pike Claps
    Archer Pikes
    Typewriter Pikes
    Pulsating Deltoids Pyramids
    Handstands w/Wall assist
    Handstand Side to Side Walk on Wall
    Handstand Up & Downs on Wall
    Upside Down Push-ups w/or w/out Wall
    Inchworms
    Scapula Push-ups
    Shoulder Taps
    Shoulder Press push-up
    Wide Press Hold
    Bicep Inverted Row
    Bicep Inverted Row Hold
    Chin-ups
    Chin-ups w/L-Sit
    Headbangers

    -Max out on reps each set
    (Choose 2 & SUPERSET)

    #4
    •Legs/Glutes: 3 sets
    Squats
    Jump Squats
    Lunges
    Lunge Jumps
    Pistol Squats
    Star Jumpers
    One Leg Calve Raises
    Mountain climbers
    Bear crawls
    Kickbacks
    Bridges
    Scorpion Kickbacks
    Doggie Style Kicks
    Airplane Kicks
    -15-20 reps or Max out
    (Choose 3 & SUPERSET)

    #5
    •Triceps/Upper Back: 3 sets
    Pull -ups
    Pull-ups w/Knee Bent
    Pull-ups w/L-Sit
    Wide Pull-ups
    Archer Pull-ups
    Typewriter Pull-ups
    Crucifix Push-ups
    Inverted Rows
    Inverted Row Hold
    Muscle Ups
    -Max out on each set
    (Choose 2 & SUPERSET)


    *Do FULL BODY Exercises each Workout Day.
    *Cycle through Full Body Workouts

    EXAMPLE:
    •1,2,3,4,5 •2,3,4,5,1 •3,4,5,1,2 •4,5,1,2,3 •5,1,2,3,4
    *Resting:
    3 days work out & 1 day REST
    Mon, Tues, Weds, REST
    Fri, Sat, Sun, REST
    Tues, Weds, Thurs, REST
    Etc......

    Nothing wrong with any of these exercises, but you're not going to gain 5 pounds (if any) of muscle in a year doing any of that.

    I would agree. A solid program overload program that is actually structured is a predefined set of moves and progression scheme. Each week you should be able to add additional weight, reps or sets with a goal of progressively overloading your muscles to force adaptations to your central nervous system.

    Personally, drop this crap your "trainer" sent, and get a good predefined progressive overload program, like found in the link below.


    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
    Not to mention, THERE ARE NO BACK EXERCISES in it!!!!!

    When I started I did 5 main movements for 3 months.

    Squats
    Bent over rows
    Dips
    Deadlifts
    Pull ups

    I swear for 3 months just 3 times a week. Every time I tried to do a bicep curl, the guy who gave me advice (a competitive bodybuilder at the time in the 80's) told me I had NO MUSCLE to be trying to isolate yet.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

  • brdnw
    brdnw Posts: 565 Member
    edited March 2017
    25 is going to be impossible in a year. In my picture i'm 6'1 205.
  • Tylerman35
    Tylerman35 Posts: 66 Member
    So I'm going to try to develop a workout plan. Maybe workout three on and one off? Go to school gym for quicker and better results. Even if I work that day, go after, no excuses.

    All I need to do is look up exercises and also figure out how much weight on the bars
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Tylerman35 wrote: »
    So I'm going to try to develop a workout plan. Maybe workout three on and one off? Go to school gym for quicker and better results. Even if I work that day, go after, no excuses.

    All I need to do is look up exercises and also figure out how much weight on the bars

    Check the thread linked above and choose a professionally designed workout program. Designing your own plan without knowing what you're doing usually equates to wasting a lot of time spinning your wheels.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Tylerman35 wrote: »
    So I'm going to try to develop a workout plan. Maybe workout three on and one off? Go to school gym for quicker and better results. Even if I work that day, go after, no excuses.

    All I need to do is look up exercises and also figure out how much weight on the bars

    Dont try to develop a plan. It will be inferior to a proven well designed program. The list i provided has a ton of proven programs.
  • Tylerman35
    Tylerman35 Posts: 66 Member
    AnvilHead wrote: »
    Tylerman35 wrote: »
    So I'm going to try to develop a workout plan. Maybe workout three on and one off? Go to school gym for quicker and better results. Even if I work that day, go after, no excuses.

    All I need to do is look up exercises and also figure out how much weight on the bars

    Check the thread linked above and choose a professionally designed workout program. Designing your own plan without knowing what you're doing usually equates to wasting a lot of time spinning your wheels.

    I actually just read that and I'll put my email in for the free 5 chapters. And also research a lot online about lifting also
  • Tylerman35
    Tylerman35 Posts: 66 Member
    edited March 2017
    I can't tell all of you how much I thank you and appreciate it. Keep the comments flowing! Now today I can't do to much cause the school is closed and I only have a curl bar.

    So for a structure. Would this look good?

    Monday - Upper body (chest, biceps, shoulders, back, tris)
    Tuesday - off
    Wednesday - Core/lower body (legs basically)
    Thursday - rest
    Friday - Some upper and lower?

    Or instead of that should I do Monday through Friday alternating upper and lower body

    And maybe core could include back instead of upper body
  • Hornsby
    Hornsby Posts: 10,322 Member
    Pick a plan that interests you and designed by the pros and follow it.
This discussion has been closed.