Thread: Need to gain 50lbs

Day 1) Legs ---- Squats
Day 2) Chest/tri's ---- Bench
Day 3) rest
day 4) Back/bi's ---deadlifts
day 5) rest
day 6) rest
day 7) Repeat

you could use this split for a mass gain. Of only heavy workouts for low reps. But if you want more strenght gains also i would repeat at day six which will only give 5 days rest for each mucsle group. And make every other workout lighter wieght for 8-12 reps each set.

Originally posted by Mike1911
I need to gain 50lbs. [... deleted ...]

I will begin to lift in a month, hopefully I can gain 10lbs of fat or so in this month to give me something to work with when I hit the gym.

Do you care what the 50 lbs are comprised of?
What's the purpose of gaining 10 lb of fat first? I certainly hope that you aren't planning on converting it to muscle. It doesn't work that way.

I suggest reading a little more in the various forums here, such as Diet & Nutrition.

It has been my experience that for the first 3-6 months that you weight lift, you can really push yourself and see exploding results. I went from 180-250 on my max benchpress is about 6 months. As well, I gained 25 pounds of virtually all muscle.

I did this by working out Monday, Wednesday, and Friday as well as jogging on Tuesday and Thursday. I did the same lifts all three days, and my strength shot up at accelerated rates. A friend of mine got even more dramatic results. His benchpress shot up from about 130 to 230 pounds in about 8 months, and that isn't even his strongest lift. As well, he gained 50-60 pounds of mostly muscle. I would say 10-15 pounds of that is fat.

However, I am now switching to a plan closer to what SOS is like. I was beginning to hit a wall with my previous workout. After a while, you're going to have to switch to a wider variety of lifts split between different days. Oh yeah, and don't forget to eat like a maniac. 3300 calories is pretty good, but you might need to eat more if you're jogging too. I don't even have a set diet. I just eat as much food as I can possibly stand all day long, otherwise I don't gain weight.

So you are suggesting that I only do 3 compound excercises at all stacked with jogging?

What kind of reps would I be doing here, between 4-8? How many sets?

Mike

Originally posted by Mike1911
So you are suggesting that I only do 3 compound excercises at all stacked with jogging?

What kind of reps would I be doing here, between 4-8? How many sets?

Mike

My routine consisted of the following:
Benchpress
Military Press
Bar Curls
Bicycle Crunches
Reverse Crunches
Ab Roller
Quad Extensions
Hamstring Curls
Cleans

I did 3 sets of all of those on Monday, Wednesday, and Friday. I aimed for 5-8 reps on everything. Basically, once I was able to hit 8 reps without a spotter I would increase the weight. However, I would have done a different routine if I had more equipment. All I had at the time was a bench with leg attachments. Actually, now that I have been researching the subject I would have done slightly different things even with the same equipment. I would have done something for my back, such as deadlifts. As well, I would probably fit in squats somewhere.

My friend Mikey, who I said had even better results than me, did a wider variety of lifts. I'm not sure everything he did, but he definitely did a lot more lifts than me. Also, he did a different style of rotation to cut down on total lifting time. Instead of doing one lift at a time and waiting in between sets, he would do one set of every lift consecutively and then take a break. I just find all the weight changing to be too obnoxious, but it worked for him.

Just a funny note: my name is Mike as well. Too many Mikes...

Update: Right now I am 166lbs and 10% body fat. What have I been eating, fucking everything, and how have I been training, fucking hard.

Mike

Ok. 50 lbs in a year in a half is damn hard, but I wont say impossible if you REALLY do EVERYTHING you can the right way and dont slack. But I have to say, youll have to be 100 % committed.

For one, I help train the local highschool varsity football team during the season because I have a strong physiology background and I used to play there. If I were to recommend a good bulking cycle mainly focused on strength, this is what I would do. (Remember this is a rough estimate)


First I would cycle your reps and sets.
2-4 weeks, 4-8 reps per set maybe 1-2 sets per bodypart. HEAVY and HARD.
I would look something like this.

Mon: Chest/Triceps
Tue: Back/Biceps
Wed: Off
Thur: Shoulders/Traps
Fri: Legs

Remember to keep all basic compound lifts. ALWAYS start with Bench Press or Slight Incline Press for chest. Deadlifts for back. Power Clean and Press or just Military Press for shoulders. HEAVY SQUATS for legs. Nothing more important that packing on the weight for Squats and Deadlifts.

The other four week cycle I would use would be straight powerlifting style workout. If your going to play football, strength, coordination and speed are you top priority. I would do strictly powerlifting for these 4-6 weeks.

Monday: Bench Press/Incline Press: Powerlifting style
Tuesday: Deadlifts
Wed: Off
Thur Powerclean and Press
Fri: Squats

These 4-6 weeks are purely powerlifting style, using whatever powerlifting program you want. Since there are many, and I am not an expert by any means on powerlifting, use the search engine to find a good one.

This of course goes along with your speed/agility drills and cardio work. I wouldnt do too much Cardio until about 8-10 weeks before training camp. Start slowly and gradually move up.

Within a month before camp, you should be using intense cardio/agility training, working out 3-4 times per week using mostly the first workout cycle of one bodypart a week, heavy weight from 4-8 reps, no more than 1-2 sets per exercise, no more than 4 TOTAL sets per bodypart, less for smaller ones. Remember your main focus in football isnt hypertrophy, but strength, agility , coordination and stamina.

Your diet is just as important. 1.5 grams of protein per lb per day, no exceptions. Tons of QUALITY calories, not FAT. Fat will do you NOTHING but slow you down and hamper your gains. Id say keep calories about 4000-5000 per day if possible of quality food, 6 meals a day until about 10 weeks out. Then SLOWLY drop them down to what you need to trim out and get your agility and stamina up. You want to keep all your strength and still keep gaining it slowly, and if you drop calories to fast, youll lose strength and muscle. I wouldnt recommend going below 3000 calories at all, because of all the exercise you will be doing, but adjust to what works best for you. Dont forget TONS of water, supplement with the basics if you can afford it.

Protein
Glutamine
Creatine

These would be my 3 top choices along with a multi-vitamin.




Anything else, hit me up

Good luck
Dave

ditto ^^^^^^

what the hell are you siting here writing to us then, go eat man

i'm training for football too. high school though and i play corner. why so few sets? for example my chest workout is:
bench: 4 sets (10 to 6 reps)
decline bench: 3 sets
db incline press: 3 sets
sometimes i throw in some flys but not usually

Get up, get on your feet!
Mike

Damn man, 50 lbs. in a year and a half naturally is just a tad far fetched. Not to burst your bubble or anything. Maybe 25 lbs. is a more realistic goal. And see how you feel at that point. If you want to go the anabolic route, I would say that a 50 lbs. gain in 1.5 years is reasonable. Good luck!

Why even bring up steroids, they're fucking stupid.

Mike

Originally posted by MonStar
Damn man, 50 lbs. in a year and a half naturally is just a tad far fetched. Not to burst your bubble or anything. Maybe 25 lbs. is a more realistic goal. And see how you feel at that point. If you want to go the anabolic route, I would say that a 50 lbs. gain in 1.5 years is reasonable. Good luck!

word!

especially if your an ecto, it gonna be very tough man, you'll have to hope that whatever you do is right, coz if you do something and don't respond to it well you'll get nowhere

obviously eating loads of meals is the key, but training is just as important

because your an ecto you need more volume! and you gotta go HEAVY and work each BP to failiure, its the only way for an ecto to get big

took me a while to realise this, i've wasted a lot of time with silly programmes which have not pushed me to my limits

start of with full body workouts... then move on to 2 BP and 1 BP splits, how you split it up is up to you, but I'll give you an example

1st 2 months...

Mon - Full body
Weds - Full body
Fri - Full body

(just do a couple of exercises per workout, aim for 12 reps on each first week, then start cutting the reps down to about 8 as your increasing the weights up, once you hit 12 of that weight its time to up the weight again)

From then on...

Mon - Chest/Bi - do chest with bi because they will be fresh, you can lift heavier, if you are an ecto its important to go heavy for growth, or else you will just get leaner
Wed - Back/Tri
Fri - Legs/Abs
Sat - Full upper body (higher reps)

(do 3-4 exercises per body part, start hitting them real hard, 6-8 reps)

If you feel you need more, like over the holidays or something and you can get enough food/rest you can try this...

Mon - Chest
Tue - Back
Wed - Legs
Thur - Shoulders
Fri - Arms

(go heavy, lots of volume, the bodypart should be in pain for the next 3 days, if not you need to hit it harder! )

Reglardless of your split, as long as you work out each bodypart once a week you should make progress (for me I prefer hitting my body twice a week, only way i can progress these days, but that don't work for everyone)

good luck, and keep posting on these forums, the more you learn about bodybuilding the better you chances are of getting bigger sooner, and not wasting time doing the wrong thing

peace

Why even bring up steroids, they're fucking stupid.

Mike

Well on the same note, why make a thread about gaining 50 lbs. naturally in less than 2 years, that's "fucking stupid."

Originally posted by MonStar
Well on the same note, why make a thread about gaining 50 lbs. naturally in less than 2 years, that's "fucking stupid."

true

Originally posted by MonStar
Well on the same note, why make a thread about gaining 50 lbs. naturally in less than 2 years, that's "fucking stupid."

I agree....however a newbie to weight training if he did everything correctly and was 100% dedicated, and had genetics on his side, might be to do this.

I agree, but the problem is -- you don't catch on to what is actually going on for a while. Experience, Dedication, Hardwork, Patience is what a bodybuilder needs. Newbies wanna get huge, fast as possible. So instead of trying to go that route with bullshit supplements and programs. I think you just gotta get a solid diet, and "powerbuilder" schedule down. I think it's very possible. But you have to work at it 24/7. Goodluck

Personally I think he should be far more concerned on his strength and conditioning levels, and far less about mass. If football is his goal, its not weight that matters THAT much (unless your a lineman) its much more important to have quickness, agility and strength. Focus 100 percent on THOSE goals and I guarantee, gain 50 lbs or gain 10 lbs, youll be a hell of a better football player.