New to lifting for muscle gain.

Options
2»

Replies

  • mmapags
    mmapags Posts: 8,934 Member
    Options
    HookGripDeadlifts wrote: »
    mmapags wrote: »
    MechaNech1971 wrote: »
    You are correct on the aspect of beginner to weight lifting. As far as coffee goes I'm an avid coffee drinker got that covered.

    Pick one of the beginner programs. Both Strong Lifts 5x5 and Starting Strength are good ones. Get a session with a trainer to learn proper form. Run that for 12 weeks. Then look at an intermediate program like PHUL or PHAT.


    Good advice for a beginner program but the duration you run the program will vary from person to person.

    As a beginner you’ll want to stay in the novice stage as long as possible. Optimally, as long as you’re adding weight to the bar you’ll want to stay on this program before moving on to an intermediate program.

    Yes, I should have said for a minimum of 12 weeks.
  • simonwood1981
    simonwood1981 Posts: 4 Member
    Options
    Hardgainer: Your no 1 goal is to be in a calorie surplus, looks like you have a very high metabolism.
    Start your morning with a shake.

    1 banana
    1 tbs of peanut butter
    1 scoop of protien powder
    1 cup of porridge oats.

    blend this up and drink

    700 - 900calories

    Workout : 3 x fullbody workouts (compound lifts)

    find someone who can teach you how to perform these techniques correctly.

    squats
    deadlifts
    bench press
    bent over row
    Overhead press
    Pull ups

    This is all you need for now, build the mass foundation first.

    don't ignore the squats and deadlifts, you will grow much faster and more evenly if you incorporate this.

    Work with a rep rang of 6 - 12, with the first set try to aim for 12 and as you tire you'll do 10, 8, 6 in the other sets.
    don't lift to failure, leave 1 or 2 reps in the tank (safety first)

    but the most important thing for a slim jim like you is getting enough calories in.

    You can't be an elephant if you eat like a mouse.

Categories