Trying to gain miscle mass

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    Trying to gain miscle mass


    Can someone please help me out with a work out routine I'm trying to gain muscle mass and get bigger but I'm not seeing any result
    I weight about 152
    About 6 foot
    And skinny
    I want to weight about 170 my boss says I have the body type to do it but I cant find a workout to help me get my size up I can bench 205 I got it up the other I feel like I'm getting stronger but not bigger in size someone please help me

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    5x5
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    And what is that ..?
    •   
       

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    google 5x5 routines
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    So what should I do tho for chest back bi and tri shoulders and legs
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    core movements, compounds....squats, bench, press, deads, rows, etc....you wont/dont need much isolated bi and tri movements
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    Will that just come with the core movements
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    Look into either Starting Strength by Mark Ripptoe or a 5x5 program like Strong Lifts. Personnaly I thing Starting Strength is where you should begin with.
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    But I know I'm strong and can do a lot of weight but no size
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    strength will come before size....5x5 is a basic beginner routine, it covers all the basics......
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    Don't worry about isolation exercises . Size is built from core exercises. Plus secondary muscle groups will get plenty of work. You can crush your biceps on back day just by using varied grips for example .
    "Strive to seize the initiative in all things"
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    eat eat eat!! what does your workout routine look like?
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    Quote Originally Posted by gregg1494 View Post
    eat eat eat!! what does your workout routine look like?
    well he posted looking for a routine.....
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    My work contains 3 workouts each muscle and 3 to 4 sets of 8 reps and I do 2 muscles a day witch is back and bye chest and try and then I do legs and shoulders
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    Quote Originally Posted by littleman6 View Post
    My work contains 3 workouts each muscle and 3 to 4 sets of 8 reps and I do 2 muscles a day witch is back and bye chest and try and then I do legs and shoulders
    hmmmm...not familiar with those particular muscles
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    Lol well my arms idk how to spell I'm sorry
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    lol....try out the strong lifts 5x5 for a few weeks, trust me it works great...
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    Okay I will thank you a lot I appreciate it what should I do tho how many works out per muscle
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    google strong lifts 5x5 and it gives you the training breakdown
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    Okay thanks again
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    5x5 string lifts are only 3 workouts ..? Is that what it is
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    no! there is 2 workouts that you alternate every other training day....squats being done every workout....
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    Yeah it says squats bench barbell row
    Then it says squats overhead press and dead lifts and it says to only do one set of 5 dead lifts
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    correct....5x5 5 sets 5 reps...
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    Okay and this is a good workout you where saying and I do this every other day
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    i believe its 3 times a week, once youve outgrown the stronglifts you can start the madcow 5x5
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    Okay thank you and about how Many weeks should I do this work out for
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    id give it a good 6-8 weeks and check progress
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    Honestly enough I never tried the 5x5.

    I'm thinking of trying it to help gain mass & build up some strength. Hopefully the intense work outs will aid in some fat loss...
    I've been splits for a while, but ready to change it up.
    Another option he could do is a split with squats, deads, military press and back rows built into his program as well....
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    Quote Originally Posted by AaronJP1 View Post
    Honestly enough I never tried the 5x5.

    I'm thinking of trying it to help gain mass & build up some strength. Hopefully the intense work outs will aid in some fat loss...
    I've been splits for a while, but ready to change it up.
    Another option he could do is a split with squats, deads, military press and back rows built into his program as well....
    thats one of the routines pointed out in strong lifts 5x5.....circuit training routines help with fatloss as well
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    Yeah I'm not fat and I'm trying to gain muscle and everything so I trying to gain weight to
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    Quote Originally Posted by littleman6
    Can someone please help me out with a work out routine I'm trying to gain muscle mass and get bigger but I'm not seeing any result
    I weight about 152
    About 6 foot
    And skinny
    I want to weight about 170 my boss says I have the body type to do it but I cant find a workout to help me get my size up I can bench 205 I got it up the other I feel like I'm getting stronger but not bigger in size someone please help me
    Look up SL5*5 on stronglifts.com. Run it for atleast 10weeks. Start light and follow it strictly. Work on proper form because later as you get more advanced and lift heavier it will help. After that you can either run it again or move on to something more advanced. Weilders 5/3/1 is a great one to move onto. After all that you and you've gained some strength and size you can cycle between strength and volume(GVT). The GVT is for later but will help pack on some mass.

    The main thing you need to remember is you have to eat. Try to eat clean...mostly lean meats and vegs,eggs,fruits,and natty peanut butter. Each week increase your diet by 500 cals till you find the sweet spot. Increase cals too fast you might pack on a little fat at first.

    Read,learn and listen. It won't happen overnight so be patient and put in hard work.
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    Thank you I appreciate it and I will talk to my boss and see what he says cause he helps me out too
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    i see some good recommendations on simple laid out programs. but the length of time to run them is short by about 6-12 months. someone this new does not need to be switching around workouts every weeks or months. they will never lift hard enough with doing that.

    IMO even advanced lifters need to follow programs for 6-12 months to see optimal results. this whole program ADD is part of why people dont see results.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig
    i see some good recommendations on simple laid out programs. but the length of time to run them is short by about 6-12 months. someone this new does not need to be switching around workouts every weeks or months. they will never lift hard enough with doing that.

    IMO even advanced lifters need to follow programs for 6-12 months to see optimal results. this whole program ADD is part of why people dont see results.
    What do you think I should do as a work out
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    Quote Originally Posted by asooneyeonig
    i see some good recommendations on simple laid out programs. but the length of time to run them is short by about 6-12 months. someone this new does not need to be switching around workouts every weeks or months. they will never lift hard enough with doing that.

    IMO even advanced lifters need to follow programs for 6-12 months to see optimal results. this whole program ADD is part of why people dont see results.
    He can simply rinse and repeat with the program. They are not necessarily to be done once and walked away from. For example usually a 5x5 program will be based off a persons 1RM or the likes with weekly progression. At the end of of the program you can revaluation your maxes then repeat with percentages based off of your new standard. Most of these programs have that "change" in program to "keep your body guessing" inherently built in. eg would be stepping up percentage weekly, Deload weeks etc. Also, after 2 or so months changing from. 3 day a wk program like starting strength or SL to say a 4 day a wk program that is still following the same style programming like to another 5x5 is fine and not the same as jumping from one style to a completely dif style.

    Otherwise, yeah I see your point and agree in general.
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    Quote Originally Posted by littleman6 View Post
    What do you think I should do as a work out
    5/3/1 with the big but boring accessory work and lots and lots of food. follow the program exactly as written for 6 months and come back and tell us how you did.
    you can call me "ozzie" for short.
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    Whats 5/3/1...?
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    Quote Originally Posted by littleman6
    Whats 5/3/1...?
    Google.
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    And you think that's better then 5x5
  

  
 

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