Here's what I've been doing for a week shy of 2 months:
http://training.fitness.com/weight-training/my-routine-my-plan-my-diet-my-goal-41786.html
I got the routine from the BRITISH August issue of Mens Health "From scrawny to brawny", where it had a guy of my similar lanky build with a twin. He wanted to separate himself physically from his brother and put himself on a 2 month mission to accomplish it. Gained like 12lbs of lean mass. If he could do it, so could I.
The improvements have been pretty substantial. When I started I could barely bench 30lb DBs, 10x3. Now I'm able to do 60's!!!! Overall, I've gotten pretty well rounded and my endurance has picked up a TON, both in the gym, with the sports, and at home.:love3: Haha.
The pictures are odd in that they don't show the gains as they do in person. Most likely it's because I've gained ALL OVER, rather than just upper. So I'm just thicker overall. I got measured with calipers before and after and apparently I lost 3% in BF going from 13% to 10%. So even though I was pretty "cut" before, I guess there was more fat there than I thought.
I also saw a gain of 7lbs of lean mass, which is pretty nice for just shy of 2 months!!! My original goal was 8-12ish but my diet got pretty slack at the 1-1.5 month mark both from lack of funds to just laziness (no excuse really) from not prepping my lunch and snacks before work and getting some extra Zzzzz's. I think I could accomplish it if I stuck to the diet religiously.
-edited in before pics-
Anyhow, here are the pics:
Before:
After:
-edited- added in that final pic so you can see a straight on view and kinda in proportion to the rest of me compared to the before pics...
In the next week I need to modify the plan to keep from plateauing and/or just cycle every 2 months. I will keep the same schedule and plan I have as I saw big gains, I'll just change the exercises. Like go from benching to flys, and from deads with a bar, to deads with DBs. I need to buy some straps as my grip is still getting fatigued on days like Tuesdays where I have lots of rowing/pulling exercises.
Aside from my upper, I've seen the biggest aesthetic improvement in my legs, surprisingly. But in pics, I can't seem to get the difference to show at all really. My biceps are seeming to grow SLOW. I've seen gains in strength, but not too much in size. My triceps are doing really well too.
Thoughts?
http://training.fitness.com/weight-training/my-routine-my-plan-my-diet-my-goal-41786.html
I got the routine from the BRITISH August issue of Mens Health "From scrawny to brawny", where it had a guy of my similar lanky build with a twin. He wanted to separate himself physically from his brother and put himself on a 2 month mission to accomplish it. Gained like 12lbs of lean mass. If he could do it, so could I.
The improvements have been pretty substantial. When I started I could barely bench 30lb DBs, 10x3. Now I'm able to do 60's!!!! Overall, I've gotten pretty well rounded and my endurance has picked up a TON, both in the gym, with the sports, and at home.:love3: Haha.
The pictures are odd in that they don't show the gains as they do in person. Most likely it's because I've gained ALL OVER, rather than just upper. So I'm just thicker overall. I got measured with calipers before and after and apparently I lost 3% in BF going from 13% to 10%. So even though I was pretty "cut" before, I guess there was more fat there than I thought.
I also saw a gain of 7lbs of lean mass, which is pretty nice for just shy of 2 months!!! My original goal was 8-12ish but my diet got pretty slack at the 1-1.5 month mark both from lack of funds to just laziness (no excuse really) from not prepping my lunch and snacks before work and getting some extra Zzzzz's. I think I could accomplish it if I stuck to the diet religiously.
-edited in before pics-
Anyhow, here are the pics:
Before:
After:
-edited- added in that final pic so you can see a straight on view and kinda in proportion to the rest of me compared to the before pics...
In the next week I need to modify the plan to keep from plateauing and/or just cycle every 2 months. I will keep the same schedule and plan I have as I saw big gains, I'll just change the exercises. Like go from benching to flys, and from deads with a bar, to deads with DBs. I need to buy some straps as my grip is still getting fatigued on days like Tuesdays where I have lots of rowing/pulling exercises.
Aside from my upper, I've seen the biggest aesthetic improvement in my legs, surprisingly. But in pics, I can't seem to get the difference to show at all really. My biceps are seeming to grow SLOW. I've seen gains in strength, but not too much in size. My triceps are doing really well too.
Thoughts?
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