i am 17 years 6' and 170 lbs ive been working out for about a year and ive seen some changes but i dont see the results i wanted.i take protein shakes and work out 3 times per week. i also eat lots of protein a day.i want to gain about 10 lbs before the summer,does any one have any good work out routines to gain some muscle but stay lean and cut.
bulking up....
- Thread starter deae137
- Start date
concentrate on the basic exercises: squats, deadlifts, bench press, shoulder press, stiff leg deadlifts, standing calf raises, dips, chins, bent over rows, upright rows, etc with as little direct arm work as possible. and throw in some ab work also
do simple routines like push/pull or upper body/lower body. anywhere from 1-3 sets of 8-12 reps.
concentrate on every single rep of every single set and make the muscle work throughout the entire range of motion from full extention to full contraction. squeeze at the top then get the negative.
your diet should also include plenty of carbs and fats also.
do simple routines like push/pull or upper body/lower body. anywhere from 1-3 sets of 8-12 reps.
concentrate on every single rep of every single set and make the muscle work throughout the entire range of motion from full extention to full contraction. squeeze at the top then get the negative.
your diet should also include plenty of carbs and fats also.