Bulking up

[Mack9879]

First off, I'm brand new to this site, so I apologize if this is in the wrong section.

Anyway, I started really working out about 2-3 months ago. I usually go to the gym every other day. I've been mainly working arms, chest, and shoulders since I started. I'm 6'4" and around 180 lbs. I have a pretty large frame, so I want to start bulking up. I'm pretty lean right now, and have some muscle, but I haven't really seen a HUGE improvement in muscle mass. They have become more defined and slightly larger, but I want a bulkier look.

Does anyone have any suggestions? I can give some more details about my current workout if need be. But I'd really appreciate some guidance as I'm fairly new to working out. A suggested routine would be great.

NOTE: I'm 17 years old, if you think that has any effect, please share.

Thanks in advance!
Mack

 

[nova1970sb]

eat alot and do some leg workouts, they will help the rest of the body grow. squats and deads should be your best friend

 

[200+]

1. Train legs
2. Do COMPOUND movements only, for now
3. Eat, eat, eat

 

[Gazhole]

I would bet money on not training legs being the reason you haven't gained as much as you'd like. You should base your programs on training legs and fit everything else in where you can.

Squats and Deadlifts should be the first thing you write down when coming up with a program.

 

[gtbmed]

Eat.

 

[Gissurjon]

Eat.

yess and dont forget cookies, it'll put hair on ya chin

 

[Mack9879]

Thanks everyone. Just to be clear, working on deadlifts and squats will help build overall muscle, not just strengthen my quads?

And I'll make sure I eat more, I already try and eat every 3 hours or so, but I'll start getting some more calories in.

(especially cookies for chin hair)

 

[gtbmed]

Squats and deadlifts will probably work more of your body than any other individual exercise.

Oh yeah, eat a lot of peanut butter and drink a lot of milk.

 

[Built]

I'll echo the sentiment already expressed regarding squats and deads.

Also the one regarding your dietary intake. Easy calories: Toss a tablespoon or two of olive oil into a protein shake or a glass of chocolate milk. Easy, testosterone-boosting calories.

 

[jmorrison]

Yessir, as crazy as it sounds, you will grow more from squat/dead than anything else you could be doing.

Not to mention eat eat eat and sleep.

 

[Mack9879]

Thanks everyone, I really appreciate all the input. I'm starting to get a good outline of what I need to start doing.

One last note, would anyone recommended creatine, whey protein, etc?

 

[Built]

Creatine monohydrate: buy whatever brand is on sale, have a teaspoon daily.

Protein powder: buy whatever tastes reasonable, and use it for supplemental protein/calories. You can toss your creatine in there, mix it up with milk, toss in some Hershey's syrup and a tablespoon or two of olive oil for easy, cheap, testosterone-boosting calories (the olive oil, pinky-swear!).

Good luck.

 

[jmorrison]

Yep bud, although supps arent a short cut to bigness, there are a couple that are good for just about any athlete:

1. Multi Vitamin
2. Fish Oil
3. Whey protein
and to a lesser extent
4. Creatine

These will certainly help. And as Built said, adding a shot of olive oil to those shakes will really up the (healthy) calories.

 

[gtbmed]

I would add a calcium and vitamin D to that list.

 

[200+]

I would add a calcium and vitamin D to that list.

on top of the multi?

 

[gtbmed]

on top of the multi?

Yes