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wanna get big, how?
- Thread starter agee-unit
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weight train
Exactly.And if you wanna add the most mass in the shortest amount of time, your not gonna get there doing fancy movements designed to target only a small part of one muscle, those are for the pros to use. Here's a split that are coach put some of the team on, it really adds mass quickly.
Workout #1-Upper Body
Flat Barbell bench press: 4 sets 8-12 reps.
Lat Pulls: 4 Sets 8-12 reps
Military press(dumbells if your just starting out) 4 sets 8-12 reps
Standing Barbell Curls: 4 sets 8-12 reps
Clings: 3 sets 8-12 reps
workout #2-Lower body
Regular Barbell Squats: 3 sets 8-12 reps.
Inside Stance Squat: 3 sets 8-12 reps
Standing Calf Raises: 3 sets 8-12reps
Lunges: 3 sets 8-12 reps
The split would look like this
Monday: Upper body workout
Tuesday: Lower body workout
Wednesday: Rest
Thursday: Upper body workout
Friday: Lower Body workout
If it becomes to much to do, go ahead and drop all the upper body exercises to 3 sets instead of 4, because it can get very time consuming and tiring. Some people will probably call this overtraining but it worked for me. It's a simple routine with basic foundation movements easy for a beginner to do. Eat a lot of quality food on this split and I guarantee you'll put on weight. Once you put on a decent amount of musle, then you can do hammer curls to work the upper third of your now bulging biceps
P.S. Throw abs in there a few times a week as well. And you will get stronger also by using this split but 8-12 rep sets concentrate mainly on gaining size.
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??
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oh
Lifeguard Dan
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Not to ask a stupid question but what are "clings"?
agee-unit said:
How do fat people get big? Food without training. Add in the training, and a cleaner diet. But I am sorry to tell you, that you are going to get stronger in the process.
Lifeguard Dan
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That's what I thought, I just wasn't sure. Thanks.
Mudge said:
Why not?
Well there are a lot of ways to do that, you can get fatter or you can drink a lot of milk, all that calcium will make you big boned.agee-unit said:
why not eating to may calories at one time.ST240 said:
It is best to eat many meals but not large meals because you need proteins to grow and carb to energy. the body need 2g proteins for each kg bodyweigt - example. I'm 84 kg så i need 84x2 = 168 168g of prot each day but not at once. it must be all over the day so your body can absorb it better in a way. It is diffcult for me to explain in a better biologocal way in english so I try my best in english. I hope you understand my point. 200g of prot is good but not in 1 meal.
ZA123
eat
Mudge said:
Bring on the chocolate chip pancakes!
CowPimp said:
Damn that sounds tasty.... Haven't had that for years.
agee-unit
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Last Activity: 04-01-2004 08:57 PM
He hasn't been on here for almost two years so i don't know if we'll ever find out...
Registered User
Last Activity: 04-01-2004 08:57 PM
He hasn't been on here for almost two years so i don't know if we'll ever find out...
