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Message
Increasing mass
Posted on 6/20/20 at 9:50 pm
Posted on 6/20/20 at 9:50 pm
What up baws, I'll be 38 in August. Always been skinny, definitely a runner's build. I'm like 6' 180-183 right now but I feel like I look a lot skinnier. Have barely lifted weights at all since high school but I'd like to add it to my exercise regime to increase upper body mass and strength. I'll never be "swole" and don't really care to be but I'd love to lose 2-3 pounds off my belly and add 8ish pounds of muscle and live in the upper 180s.
I've been doing a lot of push ups and increasing my protein intake but what are some other suggestions for putting on muscle? I'm thinking about joining a gym but it would have to be one right by my house that has mostly machines. Machines worth it? Is creatine legit?
I've been doing a lot of push ups and increasing my protein intake but what are some other suggestions for putting on muscle? I'm thinking about joining a gym but it would have to be one right by my house that has mostly machines. Machines worth it? Is creatine legit?
Posted on 6/20/20 at 10:01 pm to RandySavage
quote:
I've been doing a lot of push ups and increasing my protein intake but what are some other suggestions for putting on muscle?
Lift heavy arse weights
quote:
Is creatine legit?
Yes
Posted on 6/20/20 at 11:42 pm to RandySavage
You have to eat to grow.
Posted on 6/21/20 at 2:43 pm to RandySavage
Bench press
Squats
Overhead press
Base your workouts around these big three lifts.
All you really need is an efficient 45 minutes in the gym.
Three to five sets of five reps of heavy weight will do the trick. Make sure to warm up appropriately, and don’t try more than you can do.
Drink about 40g of protein after lifting. Eat a lot of meat and vegetables, Brown rice and potatoes, as you can afford the calories.
Other than those three main lifts add two to three more sets of biceps, triceps, back, and shoulders. Pick one muscle group to add per day. Don’t forget abs.
Squats
Overhead press
Base your workouts around these big three lifts.
All you really need is an efficient 45 minutes in the gym.
Three to five sets of five reps of heavy weight will do the trick. Make sure to warm up appropriately, and don’t try more than you can do.
Drink about 40g of protein after lifting. Eat a lot of meat and vegetables, Brown rice and potatoes, as you can afford the calories.
Other than those three main lifts add two to three more sets of biceps, triceps, back, and shoulders. Pick one muscle group to add per day. Don’t forget abs.
Posted on 6/22/20 at 9:18 am to RandySavage
sounds like you will be coming in pretty new to lifting so the key is to find a good linear progression routine. there's some good ones highlighted on this board. there's 3-day or 4-day options as well to best fit a busy schedule.
Posted on 6/22/20 at 10:22 am to RandySavage
If you have 1 hour to lift that’s plenty of time to do 2 compound lifts and maybe one accessory.
I recommend Greyskulls, 5x3+ your main lifts and 3x10 on the secondary. You’ll be out in an hour.
Also just eat a lot, and take shakes for extra calories you miss by the end of the day. I second the creatine. I take it every morning on the way out of the house. It works wonders.
I recommend Greyskulls, 5x3+ your main lifts and 3x10 on the secondary. You’ll be out in an hour.
Also just eat a lot, and take shakes for extra calories you miss by the end of the day. I second the creatine. I take it every morning on the way out of the house. It works wonders.
This post was edited on 6/22/20 at 11:25 am
Posted on 6/23/20 at 7:25 am to RandySavage
Just powerlifting and eat
Dude I’m 175-178 around the same height and don’t look skinny at all
And that’s coming from a soccer players build
It takes time to put on size
Dude I’m 175-178 around the same height and don’t look skinny at all
And that’s coming from a soccer players build
It takes time to put on size
Posted on 6/24/20 at 9:55 pm to RandySavage
How many pushups can you do? If you're doing more than 30 a set, I'd say start doing handstand pushups. You could still do high reps on the pushups sometimes if you want to maintain some endurance or you just like doing them, but making high reps a main part of your workout regimen is not going to be conducive to your goals.
Based on your goals, I'd go with "heavy" weights in the hypertrophy rep range.
Creatine hydrochloride for better absorption.
Based on your goals, I'd go with "heavy" weights in the hypertrophy rep range.
Creatine hydrochloride for better absorption.
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