I am restarting gym after a one year pause. I am looking for some nice professional programs to do it right this time. What would you recommend?
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WalterBlackPC 7y ago
How big do you wanna get? Diet, routine and supplementation are crucial. PM me.
drakehfh 7y ago
I am getting started first but I want to do it right.
WalterBlackPC 7y ago
I only ask cuz without a sense of how big you are now, your prior gym history and what you are trying to do physically (functional sport, bodybuilding, powerlifting?) we can't say shit. All those are important to know before actually relevant routine recommendations can be given.
drakehfh 7y ago
I am 187cm, around 73 kg, fit, did 6 months of gym(3 times/week) before one year. Now I want to get back to it (I just started gym 1 week ago).
WalterBlackPC 7y ago
So many good beginner programs out there, pick one and work on it til you can't progress on your lifts anymore. Again, without knowing how you look or perform the core lifts (so we can see potential muscle imbalances, weaknesses) really can't suggest anything more specific.
FixYourselfFirst 7y ago
Mass gaining? You have to eat a surplus of calories to put on mass. Lifting heavy weights then puts most of those surplus calories into building muscles. Just to restate, DIET is very important to building muscles.
I'd strongly recommend a full body routine, like SL5x5, for 3+ months. Once you start plateauing, switch to a more advanced routine.
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coloredzebra 7y ago
I can vouch for SL/ICF 5x5. Got me solid gains, and was a simple for a dude with little to no experience with weight training.
topkeky 7y ago
Nsuns
yungbuck19 7y ago
Arnold's blueprint, train each muscle group twice a week. Eating 500-1000 calories above your caloric weight maintenance
Project_Zero_Betas 7y ago
Never seen this program, is it essentially just running PPL 2x week?
AlexIsWhack 7y ago
Did this for 6 weeks. Then the level 2 Blueprint for another 6 weeks after a short break. Put on more size on that period of time than I had the whole year prior
DrizzlyShrimp36 7y ago
Jason Blaha's Ice Cream Fitness is a super simple program that'll get the job done. Also you need to eat more if you want to gain mass.
Punishermp6 7y ago
Read "Bigger, Leaner, Stronger", everything you'll ever need to know in there. In summary, diet is ultra important to your gains. Eat at least ~500 calories above your TDEE and focus on heavy compound lifts (deadlift, squat, bench, OHP, row, etc) in the 4-6 rep range. Use myfitnesspal app to track macros every day very easily. Add weight or increase reps every workout and you're muscles have no choice but to respond by growing. Also a huge believer in setting realistic but challenging goals and keep track of your lifts to achieve them.
SeasonedRP 2 7y ago
Cookie cutter programs fail to include them, but probably the best way to gain mass is to incorporate some high rep squats in your training. Nearly all top bodybuilders did them at one time or another in their training careers, and many top powerlifters will throw them in during off season training for a change of pace. They will massively stimulate your appetite and spur muscle growth. There are many ways to do this. You can work up to a set of 5 with between 70-75% of your max, then back off from that weight and do three sets of 10, adding weight on each set. Another way is to do medium reps on one weekly squat day and on the other, bust out 1 or 2 sets of 20 (or more-get a spotter and do as many as you can) with as much weight as you can handle. If you do these right, you'll feel like throwing up when you are finished. An hour or so later you'll experience extreme hunger. At your stage of training, you should be squatting twice a week. Read up on Tom Platz's and other top bodybuilders' leg training to get some ideas.
damaged_goods420 7y ago
To add to this, I've had great success growing my quads with high volume, heavy leg press. Same kind of idea. A bit easier to pound out reps without a spotter.
XXXMersenne 7y ago
Ben Pakulski's Mi40
Truedemocracy4 7y ago
5x5 is a meme on how to look like an idiot in terms of aesthetics. All I’m saying