Need help building personalized weight training regiment!

N

NateTheGreat

0
Looking for a PT to help me set up a training schedule to achieve my goals...

I know im asking a lot, but it will help a ton and i should only need help w/ specifics!

FYI: i am very ignorant when it comes to the names of certain exercises or weight lifts! so please explanations or vids would be definitely helpful!


supplements: Whey protein, and vitamins, open for more opinions but no steroids or creatine.

Height: 5'11''
Weight: 174
Build: Athletic (mediocre)
Photos: see my profile got 3 up to date as of today!

Goals:
bulk up to 180-190
all lean muscle Not going for hulk just lager and tone!
 
Well you have to eat for muscle growth. If you don't put on weight easily, eating can really become a job if you're going to add anything significant.

The secret is eating just enough to trigger hypertrophy while not so much that you're packing a bunch of excess fat on. Finding that 'sweet spot' can't be done over the internet... it's a touch and feel process you'll have to go through where you are gradually stepping up calories every two weeks or so until you are seeing what you want to see.

You said "lean muscle."

Expecting to gain ONLY muscle with no fat is silly. Your genetics influences where excess calories are stored more than training or diet. Sure, the latter influence it, but not to the extent those barking out about 'lean muscle' assume.

Make sure you align your expectations with your goal.

As for training...

I don't really care what you do as long as you are progressively lifting using a multitude of compound and isolation exercises using a variety of set and rep ranges.

My personal favorite split when I'm bulking is an upper/lower split routine looking something like:

Day 1: Upper - heavy horizontal, light vertical
Day 2: Lower - heavy quad, light posterior chain
Day 3: Upper - heavy vertical, light horizontal
Day 4: Lower - heavy posterior, light quad

Spread the workouts as much as you can.

Heavy = 4-6 reps

Light = 8-15 reps

At the end you can throw in 'fluff work' for arms, calves as well as core work.

The bulk of the routine should be compound lifts like pressing, pulling, squatting, deadlifting.

Nothing written in stone, just some thoughts...
 
You must log in or register to reply here.
Back
Top