need advice on body building workouts

[stoked187]

Im not new at this, but after about a year or so Im getting back into the groove of things. Im recovering from a back injury so thats why ive been out. 153lbs wanna get bigger. as far as nutrition goes im good. I guess what im looking for is a good workout routine. got any advice? thanks bros

 

[BigboyAl]

153lbs, just take in 4000cals a day and work each body park twice a week, 1 heavy 1 for reps and you'll be 200lbs in 5 months..but you cant cheat you need the cals every day...
simlpe as that..

heres a easy to do sample routine that works..

**NOTE: (30reps IN 3sets: MEANS do each set to 1 rm shy of failure for a total of 3 sets.. once you get more than 30total reps in the 3 sets, add weight, this is called the 3-5 from Pavel..)

mon:
flat bench med grip 4x5
power cleans: 6x3
any tricep movement:> 30in3
SUPER SET: SIDE/FRONT/REAR DELT DB RAISES 2X10-15 EACH

TUES:
LOW SQUAT 3X5
WALKING LUNGES 45 STEPS IN 3 WALKS
SIT UPS 4X6
LEG RAISES 4X6
bb curls 4x6

THURS:
incline wide 30in3
90 degree bend bb row (Pendlay rows) 4x5
any tricep movement: 30in3
SUPER SET: SIDE/FRONT/REAR DELT DB RAISES 2X10-15 EACH

fri:
deadlift: 3x5
glute ham raises: 30in3
ab wheel 30in3
LEG RAISES 30in3
incline db curls 30in3


**everyone's body type is differnet change what lifts work for you.. example i hate pullups so i do rows instead.. i like box sqwuats not regular squats.. i like bb curls not ez bar curls..

 

[Sub-Zero]

i wish i could gain 50 lbs of lean mass in 5 months

 

[Sculelos]

i wish i could gain 50 lbs of lean mass in 5 months

Yeah, gaining that much is nearly impossible... 2lb of lean mass a month is the most anyone can reasonably expect although brand new people might gain more initially.

 

[StuWard]

He didn't say 50 lbs of lean in 5 months, he said "you'll be 200lbs in 5 months". You're right it will probably be 10lbs of muscle and it will probably be 37lbs of fat. The numbers are as follows. 153# pers working out regularly probably needs 3000 cal for maintenance. 4000 cal surplus is 1000/day so 7000 per week/3500 cal/lb = 2lbs per week = 40+ lbs in 5 months. Since it's hard to gain more than 1/2 to 1 lb of muscle a week, you're one fat sucker in the end. The OP needs to determine his real needs and create a slight surplus, and have patience.

Stu

 

[BigboyAl]

He didn't say 50 lbs of lean in 5 months, he said "you'll be 200lbs in 5 months". You're right it will probably be 10lbs of muscle and it will probably be 37lbs of fat. The numbers are as follows. 153# pers working out regularly probably needs 3000 cal for maintenance. 4000 cal surplus is 1000/day so 7000 per week/3500 cal/lb = 2lbs per week = 40+ lbs in 5 months. Since it's hard to gain more than 1/2 to 1 lb of muscle a week, you're one fat sucker in the end. The OP needs to determine his real needs and create a slight surplus, and have patience.

Stu

steard is exactly correct in his weight gain estimates.at 4500 cals he will put on anywere from 1-2lbs per week.... he will prob add around 40 lbs if he kept at it for 5 months.. but it sure as hell wont be all muscle.. but at 153 you could use the weight, then lean down and determine what weight range you feel and look good at... at least someone has some real knoweldge and knows how to apply it. thanks for clarifing.

 

[stoked187]

thanx bros! ill keep you updated. thanks so much im gonna really hit it hard!

 

[stoked187]

so would a high calorie drink work good to add that between meals?

 

[Sim882]

I way the same as you, eat 4000 calories, am only gaining LBM (4-5 kilos in 4 months), but I exercise 2 hours a day (comp tennis player).

Unless you do lots of cardio, don't eat 4000 cals.

All a fat gut achieves is no chances of picking up on the weekend. Even 3000 is likely to be on the high side for maintenance if you only did weights 3 times per week.

 

[BigboyAl]

so would a high calorie drink work good to add that between meals?

yes.., i use Optimum Nutritions Gold Weight Gainer. Its all carbs and each 10oz drink is like 500cals with milk. 3 of thoses a day with lots of food and you'll get 4000 cals. like i said its not easy. you get bored of the drinks the same shit everyday. but if your focused on a goal youll do it..

 

[TSO]

Im not new at this, but after about a year or so Im getting back into the groove of things. Im recovering from a back injury so thats why ive been out. 153lbs wanna get bigger. as far as nutrition goes im good. I guess what im looking for is a good workout routine. got any advice? thanks bros

This probably won't change your mind, but let me share my two cents. At 153, imho, you should not be thinking about bodybuilder workouts. You need to grow, and isolation movements, really aren't going to be your best mass building exercises.

The are many base programs now that will help you build your base. WSB has released their program for "skinny bastards", this program would probably be a good start. Lots of compound movements to assist you in gaining mass. If your diet is in check, you can grow with minimal fat gain. Throw in some cardio and you should be all set.

I hate when I see the young guys in the gym bringing their Men's Health or Muscle and Fitness mags in with them. The guys they are reading about did not get to their current size with the routines that are posted in those zines every month. I wish the would disclose that. Then again, that would spoil their sales.

As a starter, check out the stickies at the top of the forum...move on from there. Good luck to you.

 

[stoked187]

wow thanks yall for the great info im gonna really check everything out. karma to all.