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RandySavage
Auburn Fan
Member since May 2012
23054 posts
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Increasing mass
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?


Mingo Was His NameO
LSU Fan
Brooklyn
Member since Mar 2016
13578 posts

re: Increasing mass
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


RandySavage
Auburn Fan
Member since May 2012
23054 posts
 Online 

re: Increasing mass
quote:

Lift heavy arse weights



Sure, but what are the best exercises? How many sets/reps? How much in one day? How often?

I have 3 kids in extra curriculars, job, grad school so I can't be at the gym 3 hours a day 6/7 days a week. I need to maximize my efficiency with limited time.


Junky
Valparaiso Fan
Louisiana
Member since Oct 2005
5893 posts
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re: Increasing mass
Great thing about lifting heavy arse weights is you get tired faster.


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130
bayouvette
LSU Fan
Raceland
Member since Oct 2005
1934 posts

re: Increasing mass
You have to eat to grow.


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90
bayoubengals88
Wisconsin Fan
LA
Member since Sep 2007
13627 posts

re: Increasing mass
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.


TigerInCbus
LSU Fan
Raymond
Member since Feb 2018
22 posts

re: Increasing mass
My resistance program looks something like this right now, although I am in the process of tweaking it.. Compounds are generally 3-4 sets of 4-6 reps, auxillaries are 3 sets of anywhere between 6-10 for the most part, depending on if I want a heavy or light day for them (all based on keeping good form).

Day 1: Upper Body Strength (reg bench, flies, military press, pull ups, CGB, barbell curls, dips) - roughly 40-45 min
Day 2: Lower Body Strength (back squat, deadlift, dumbbell lunges, leg curls / ext, farmers walk, quick ab circuit) - 50ish min
Day 3: Push (incline bench, shoulder press, skullcrusher, decline flies, lateral raise, tri pushdowns) - 45-50 min
Day 4: Pull (lat pulldown, curls, cable rows, face pull, bent over rows, shrugs, core) - 40ish min
Day 5: Legs (leg press, RDL, leg ext / curl, calf raises, BFR bi's and tri's) - 45 min
This post was edited on 6/22 at 5:23 am


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tzalma1
LSU Fan
Lake Charles, LA
Member since Jan 2011
72 posts
 Online 

re: Increasing mass
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.


lattin1
LSU Fan
baton rouge
Member since May 2014
96 posts

re: Increasing mass
quote:

Bench press

Squats

Overhead press

Base your workouts around these big three lifts.


Blasphemy!!! You left out the most important lift ever created! Any program that doesn't include deadlifts isn't worth doing.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5486 posts
 Online 

re: Increasing mass
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.
This post was edited on 6/22 at 11:25 am


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Homey the Clown
LSU Fan
Member since Feb 2009
4264 posts
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re: Increasing mass
quote:

If you have 1 hour to lift that’s plenty of time to do 2 compound lifts and maybe one accessory.


I can get in four to six different exercises in an hour. Typically 5 sets of 6 to 10 reps each, with 60 second to 90 second rest in between sets. Compound lifts, i usually take a little longer break between.

And if you can do this 4 to 5 days a week, it should be plenty.


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Rep520
Arizona Fan
Member since Mar 2018
10335 posts
 Online 

re: Increasing mass
quote:

find a good linear progression routine. there's some good ones highlighted on this board.


This. Greyskull or Candito LP would be my two recommendations.


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StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
112957 posts

re: Increasing mass
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


bayoubengals88
Wisconsin Fan
LA
Member since Sep 2007
13627 posts

re: Increasing mass
quote:

Blasphemy!!! You left out the most important lift ever created! Any program that doesn't include deadlifts isn't worth doing.


OP doesn’t sound like he has a ton of lifting experience and deadlifts can be dangerous.
I, for one, can’t figure out how to do them


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RandySavage
Auburn Fan
Member since May 2012
23054 posts
 Online 

re: Increasing mass
Yea I don’t know i feel like I’m skinny af but weigh 180+, not sure where my weight is


Yeti_Chaser
Member since Nov 2017
1120 posts

re: Increasing mass
I'm the same way but I figure its probably all in my schlong


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Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5486 posts
 Online 

re: Increasing mass
Body Dysmorphia is a real thing. I’ve put on 30lbs in the last 3 years and am 180 and still think I’m skinny, even though I’m in the best shape of my life.


You’re just skinny fat right now, put in the time and you’ll put on the muscle.


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20
inadaze
Member since Aug 2010
4119 posts

re: Increasing mass
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.


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03
mule74
LSU Fan
Houston, TX
Member since Nov 2004
9362 posts

re: Increasing mass
quote:

Bench press

Squats

Overhead press


I have always found dead lift to be the best for building mass.


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