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Skinny guy looking for a plan.
Posted on 6/17/17 at 10:12 am
Posted on 6/17/17 at 10:12 am
I'm 6'1" weigh in at 165-170.
I would consider myself an ectomorph in the weightlifting world.
I'm looking for a training plan, three days a week. I would say I'm beginner to immediate in the gym, I've spent most of my days running.
My goal is to get stronger, with the hopes that in that process it shows in the shoulders and chest where I feel I'm most self conscious.
If you google this there are a million different people telling you what to do, so instead I'm asking my fellow TDer's what has worked for you.
Any websites or resources you direct me to would be greatly appreciated.
I would consider myself an ectomorph in the weightlifting world.
I'm looking for a training plan, three days a week. I would say I'm beginner to immediate in the gym, I've spent most of my days running.
My goal is to get stronger, with the hopes that in that process it shows in the shoulders and chest where I feel I'm most self conscious.
If you google this there are a million different people telling you what to do, so instead I'm asking my fellow TDer's what has worked for you.
Any websites or resources you direct me to would be greatly appreciated.
Posted on 6/17/17 at 10:16 am to HamCandy
Mike Matthews book "Bigger Leaner Stronger"
Or "Beyond Bigger Leaner Stronger"
Also I like Tom V "Burn the fat Feed the Muscle"
Or "Beyond Bigger Leaner Stronger"
Also I like Tom V "Burn the fat Feed the Muscle"
Posted on 6/17/17 at 11:15 am to HamCandy
If you can spare one more workout per week, check out Jim Stoppani's shortcut to size. It's 4x per week but I struggle with the same thing you do: gaining weight. I'm now 5'10" 172lb with 8% body fat after starting from 155lb.
Posted on 6/17/17 at 11:38 am to HamCandy
Any program that uses compound lifts- bench, squat, deadlift, overhead press, barbell rows, etc. Increase the weight progressively as you go. Add 5lbs to upper body exercises and 10 lbs to lower body exercises. Start at about 50-60% of your 1RM and go up from there. Eat a ton. When you think you've eaten enough, eat more.
Posted on 6/17/17 at 12:11 pm to HamCandy
The first time I ever seriously packed on mass I got a trainer and did GVT (German Volume Training). If you do this, it requires a lot of calories and a ton of sleep. Eat like a horse, hibernate like a bear. The nickname for this program is called Muscle Genocide. Try it for six weeks and see if you like it.
Posted on 6/17/17 at 6:11 pm to Hu_Flung_Pu
Read the programs hu_flung linked. I personally would recommend the greyskull lp or 531 building the monolith if you are a little more advanced. I personally think most of the bro splits with crazy volume suck.
One of the main things though is you are going to have to start eating. I suggest either joining avatar with the high protein setting on or goto ifcalc and type in info. Set protein to 3kg/per pound of lean mass, carbs/fat to 70/30 and set the calories to something like +30% on workout days & 0% on rest days and see how you react. If you don't gain over a two week period raise the percentages.
You are going to have to track everything though.
One of the main things though is you are going to have to start eating. I suggest either joining avatar with the high protein setting on or goto ifcalc and type in info. Set protein to 3kg/per pound of lean mass, carbs/fat to 70/30 and set the calories to something like +30% on workout days & 0% on rest days and see how you react. If you don't gain over a two week period raise the percentages.
You are going to have to track everything though.
Posted on 6/17/17 at 10:07 pm to HamCandy
Check out a book called Scrawny to Brawny. Quality information for a skinny guy starting out.
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