Originally Posted by
rockhardly
Sure.
If you wanna bulk, track your diet for a week or two and figure your daily intake. This is your maintenance. Add 300 to 500 cals and this is your bulking intake (can be adjusted as required). Make sure you have around 1.5g/# lbm of protein, 0.5g/# lbm of good fats, and the rest in carbs.
For your workout, you should start with a full body routine 3x a week. It should consist of only compounds. Start with very light weight to condition tendons and ligaments and to learn proper lifting technique (do research and ask advice from experienced lifters). At this stage do not develop bad habbits or poor lifting technique as it will impede future developement and/or cause injury. Once you have got this down, start adding weight to the bar and increase slowly for the next few weeks. When you feel the time is right, add weight that truelly begins to challenge you. When you get to this point a program like below may be considered.
Monday:
Back squats-3x8
Bench-3x8
Bent DB rows-80#-3x8
Chins-3x8
Wednesday
Power cleans-3x8
Dead Lifts-3x8
Incline DB Press-3x8
Arnold Press-110#-3x8
Friday:
Front Squats-3x8
Good Mornings-3x8
Pullups-3x8
BB Rows-3x8
After you advance your training skills/recover ability/knowledge, you can then start working out a periodized program and start manipulating sets, reps, and intensities.
Keep in mind, the key at this stage is to build a solid fouindation (musclular, connective tissue, technique, etc) that will help you achieve your log term goals.
and do alot of this
and your good to go.
, I WAS STUPID BACK THEN , STILL NOT WISE ENOUGH THOSE BUT BETTR NOW.
