MPBuffMan

Hello, I am big into lifting and have just got to this site. My goals for the current time are to get humongeous for my size (current height and weight >>5'3 145 lbs). Which is the best way to put on just size..I know the heavy weight/low reps is key but I want to know first hand from some of you big guys, which is the best way to put on pure size. Also is benching 220 for weighing 145 decent?

Here is my current workout schedule..tell me if this is too much working out or just enough to put on some good solid muscle.

Mon. Back and Bis
Tues. Chest and Tris
Wed. Shoulders and Legs
Thurs. Back and Bis
Fri. Chest and Tris
Sat. Shoulders and Legs
Sun. Off

Du

There is no real way to tell, diet is everything. Depends on how many sets and reps for each you are doing.

If you work back hard enough, you wont be able to work bis very well. In the same respect, if you work chest hard enough, you wont be able to work tris hard enough. Id suggest switching those.

Other than that, I would suggest working each part once a week. Personally, I cannot handle twice a week at any decent volume.

Read around this forum, there are tons of good workout styles. Its best to change them up every couple months. Just look around for a bit, youll see a bunch of good ones.

As for putting on size, that is mainly diet. Training is only part of it. You should take in at least 1gram protein per pound bodyweight, more if possible. Keep carbs high, healthy fats moderate. Use whey for post workout.

And yea, 220 bench for 145lb guy is real good.

BTW, are you an MP?

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Randy

I wouldn't work more than 3 days without taking a day off. Now you can use that day off for other things like cardio, but not lifting.

Also you only have 1 day of legs.. You need to work your legs just as much as everything else.. I know I should talk, I have chicken legs myself, but that's the way it should be done anyway Also make sure you cycle some traps in there too and wrists help a great deal.

As for bulking and putting on pure size then diet is key. You need to eat, eat , eat ,eat and when your done eat some more. Ask Mudge, he's the bulking king and you have to love his diet. He'll eat like 6 hot dogs in one sitting just for a snack But that is just for a short term. You can't continue on a diet like that and maintain your health.... It sure puts the weight on fast though. Then after that you move to a cutting and maintainance diet ... Check out the nutrician thread for more info on that stuff.

Oh, and I think you already know 220 is good for your size, so I won't answer that question...

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CowPimp

I say that you should work no more than two days without a rest. I don't like 5 day splits for this reason. If you want to workout with more frequency, try a variation of the push/pull split. You could include quads in push and hams in pull. It would look something like this:

Quads, Chest, Shoulders, Tris, Calves
Hams, Back, Abs, Biceps
Off
Quads, Chest, Shoulders, Tris, Calves
Hams, Back, Abs, Biceps
Off
Off

However, you have to make sure to adjust the volume of your workouts properly with a split like this. For example, don't do 9 sets for your chest each workout; do 4 sets for your chest each workout. Don't do 6 sets for your biceps each workout; do 3 sets for your biceps. Get the idea?

The only time it's bad to feel the burn is when you're peeing...

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MPBuffMan

Yes I am a MP.

When I say put on pure muscle I don't want to do the bulk and cut method because I have heard that is bad news brown. I eat about 150 G of Protein a day with using Whey Protein and Creatine post workouts.

So which is better 2 days on/1 day off or 3 days on/1 day off. I know working twice a week on something is a lot but I have a very fast recovery in my body and always seem up to the workout with the added pumps from the creatine. I heard 48hrs is the minimum amount needed of RR for your muscles to be ready for another workout but is that still too short for optium muscle growth?

My sets for chest and back include heavy weights with sets of 5 reps of 5 and for arms I usually hit around 3 sets for 6-7 reps. I do all exercises including the big 3 (chest, deadlift, squat). I would just like to hear what you guys think about all this?? Is this too much, am I overtraining or is it good to hit things twice a week for an added boost? Thank you.

CowPimp

As I said, there is nothing wrong with training a muscle twice per week. You just have to cut the number of sets in half from what you would be doing if you hit the muscle once per week. Full body routines are also acceptable; you just have to reduce the volume even further.

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Du

Nice, my best friend is an MP.

Everyone is different, as far as recovery goes. Genetics is a factor, as it workout intensity, protein intake, and diet in general.

Just remember that you dont grow in the gym, its done while eating and sleeping. So more isnt always better when it comes to lifting.

Your lifting schedule depends on your schedule. Personally, Id suggest Mon, Tues, Thurs, Fri. That way, its 2 on, 1 off, 2 on, 2 off. Keep overtraining at bay.

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Randy

As you can see here MP...

Everyone will tell you something different. You have to decide what works best for you.
You ask which is better 2 days/rest or 3 days/rest, well again that depends on you. I recommended up to 3 days then rest. That means either 2 or 3, whichever you prefer. I myself have done both. Either way works just fine for me. As for the Bulking, you can't live on that forever. Once you reach your maximum goal size ... You should then cut back on your carbs and bulk diet and move more toward a maximum nutrician diet. But like I said, check with the nutricianists for help in that area.

Most important.. Once you dial in your routine both diet and exercise, be consistent in maintaining your program... Don't give up..The folks at IM are here to motivate ya.

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Duncans Donuts

Shoot for 2 days on and one day off - just for the fact that you grow when you rest. No need to risk overtraining IMO..

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."