Whats up guys, ive been around here a while and havent really found the information I was looking for. i am 16, 5'6, and 116lbs which is on the lighter side for my age and size. I know working out is the best way to get results, but since I am really small I need a "jumpstart". I have whey protein and weight gainer from gnc but dont know the best time to use them. I really need help bulking. I have a list of good foods to eat. What workout should I do every week? Full 3x?, splits? Thanks for the help!!
Major Bulking And Weight Gain Help!!
- Thread starter Jacobaboba
- Start date
Use a calorie calculator to get a rough idea of how many calories you burn per day. Eat 250-500 calories more than the amount of calories you burn each day if you want to bulk. If I were you I would go with a full body workout 3x per week. Drink that whey protein shake right after you finish working out and you will see good results. Try to get a total of 1 gram of protein per pound of lean body weight. In other words for you around 100 grams of protein per day. Heres an example of a full body routine
Squats
Bent Over Barbell Rows
Romanian Deadlifts
Bench Press
Lat Pull Downs or Pull Ups
Military Press
Ab exercises
If you want at the end you can add one or two isolation exercises such as bicep curls or tricep extensions.
Squats
Bent Over Barbell Rows
Romanian Deadlifts
Bench Press
Lat Pull Downs or Pull Ups
Military Press
Ab exercises
If you want at the end you can add one or two isolation exercises such as bicep curls or tricep extensions.
I would go full body 4x per week. Check out the article "A Silly Split" in my log. Theres no miracle to muscle gain, unless you just want to gain weight. Weight is easy to get, muscle takes a while.
I would think 3.5 times per week would be the absolute most that you could go with for full body workouts. Based on the fact that your muscles need 48 hours to recover and if you did 4 times a week they wouldn't get the proper rest time which would result in overtraining. Every 48 hours would be 3 times one week and 4 times the next week averaging out to 3.5 times a week. I'm not sure about 4x a week, how would you set that up?
In the article in my log it does a setup of M,T, Th, Sat. 48 hours is a good recovery time, but 36 is plenty. Take a look at the article I mentioned.
i think ill wait until my knee is healed and i can do some olympic lifts. then i can build each day around develouping certain lifts, and could get a decent 4 day a week fullbody.
obviously, you cant squat heavy 4 times a week and get away with it, but you could for example have one max strenght day, one endurance, one explosive and one hypertrophy
obviously, you cant squat heavy 4 times a week and get away with it, but you could for example have one max strenght day, one endurance, one explosive and one hypertrophy