Thread: Help!! I want to get big!!

Training 101

Originally Posted by Dave415415

Im 6"2 and 10stone,Very Skinny.

I mainly want to bulk up my upper body but dont know the best routine for me. I have a home multigym and a weights bench and a ez curl bar. I look at all the different routines but dont know witch one will be Work best for me as im very slim. Im eating between 3500-4000 cals every day for the last 2 weeks and just messing about with the weights cus i dont know what to do! please help??

Thanks.

Your not very skinny. You are just skinny. Read the stickies. Then get back to us.

Eat!!!!!!!!!

Will this routine be any good??

Mon - Back & Bicep
Tue - Rest
Wed - Legs
Thur- Rest
Fri - Chest, Should & Tris
Sat - Rest
Sun - Rest


Back & Bicep
Lat Pull-down 3 x 6-8
Dumbell Row 3 x 6-8
Wide grip Chins 3 x 6-8
Shrugs 3 x 6-8
Barbell curls 3 x 6-8
Alt. Hammers 3 x 6-8

Legs
Squats 3 x 6-8
Stiff Dead Lift 3 x 6-8
Calf Raises 3 x 6-8

Chest, Should and Tris
Bench Press 3 x 6-8
Dips 3 x 6-8
Incl Dbell Press 3 x 6-8
Dbell Should Press 4 x 6-8
Tricep Push-down 4 x 6-8

I'm no expert, but it seems like that routine could easily work. I don't see normal deadlifts in there (they're not necessary, but I like seeing them in every routine, so don't lose any sleep over it) but it seems to be based around compound movements, sensible volume and a good number of exercises (neither too few nor too many). Depending on how hard you hit your back and legs, however, I might plan the two days off after one of those sessions instead of after chest. Just a suggestion though.

Since you decided to take the time and come up with something sensible, I'm sure others will also be willing to provide some feedback. Go ahead and check out the diet and nutrition section. If your diet is immaculate, you can follow most any stimulating routine and make gains (within reason of course).

That routine seems reasonable enough. However, if you are a beginner then I would work with your 10-15RM for now and develop good habits with form.

Also, it seems like you're skimping on legs. Look at that low low volume compared to the other days for your upper body...

I like The following:


I suggest a Full Body Workout: 2-3 sets 10-12 reps

Start with Option 1 & alternate with Option 2.


Option 1

squats
leg curls
flat BB bench press
bent over BB rows
seated DB shoulder press
lat pull downs
DB curls
triceps rope pushdowns
calf raises


Option 2

dead lifts
leg press
incline bench press
DB rows
standing BB shoulder press
pull-ups
close-grip bench press
hammer curls
abs

More Info: http://www.bsu.edu/webapps2/strengthlab/home.htm

Read this as well:
http://www.ironmagazineforums.com/sh...ad.php?t=59335

Originally Posted by Dave415415

Will this routine be any good??

Mon - Back & Bicep
Tue - Rest
Wed - Legs
Thur- Rest
Fri - Chest, Should & Tris
Sat - Rest
Sun - Rest.....repeat


Back & Bicep
Lat Pull-down 3 x 6-8
Dumbell Row 3 x 6-8
Wide grip Chins 3 x 6-8
Shrugs 3 x 6-8
Barbell curls 3 x 6-8
Alt. Hammers 3 x 6-8

Legs
Squats 5 x 6-8
Stiff Dead Lift 4 x 8-10
Calf Raises 3 x 6-8

Chest, Should and Tris
Bench Press 3 x 6-8
Dips 3 x 6-8
Incl Dbell Press 3 x 6-8
Dbell Should Press 4 x 6-8
Tricep Push-down 4 x 6-8