[Burch]

I need any information on different workouts to provide big gains that actually work. i have been working out for a long time but always recreational and for fun. i want to get serious about it starting now and would like to start a new workout that is actually structured. i wanna get size gains more than strength gains but both are acceptable. any information would help. such as: workouts, lifts, nutrition, diet, supplements, anything that would help gain size. (not interested in steroids) really would like to do the work to get the results. thanks!

[Moro]

Hi Burch,

First off welcome to the dungeon,

Its good you see theres more to gaining muscle than just training hard in the gym,

First off and most importantly you need to get a good diet in order ill give you an example of one that you may like to use or alter, i havnt got your weight or height or body fat % or anything like that so ill just go middle of the range for this example

meal 1 (of 7)
8am
1 cup oatmeal
6 whole eggs
1 glass fruit juice

meal 2
a tin of tuna
1-2 cups brown rice (depending on how much you can eat)
serving of broccoli

meal 3
4 slices of wholemeal bread
1 chicken breast sliced
salad/cheese/sauces

meal 4
4-6oz steak
sweet potato
mixed veges (peas, carrots, corn etc)

(guess you workout here)

meal 5
30g whey protein
40g dextrose/ maltodextrin (its best to use 1 of those 2 if not 3 slices white bread or a bottle of powerade/gatorade)
1/2 cup oats

meal 6
4-6oz steak
a complex carb here (brown rice, wholemeal pasta, wholemeal bread, sweet potato,)
veges or salad dress with olive oil

meal 7
250g cottage cheese
15 almonds
5g fish oil

Its important to have more smaller meals throughout the day as it provides the body with a constant stream of nutrients which it needs to grow new muscle it also keeps your metabolism sped up so you wont gain fat overly quick,
7 meals maybe a lot its better to have whole foods if you have to swap a meal out for a shake.

Training,

Theres a lot of training programmes out there, you will gain well on any half decent programme as long as your eating properly but heres an example of a routine ive been using lately

monday - chest,shoulders,triceps
tuesday - back,biceps
wednesday - legs
thursday - off
friday - chest,shoulders
saturday - back,legs
sunday - off

monday
Flat DB press 4 sets
incline DB Press 4 sets
seated DB shoulder press 4 sets
lateral raises 3 sets
skullcrushers 3 sets
close grip bench press 3 sets

tuesday
chin ups 4 sets
narrow pulldowns 3 sets
1 arm DB rows 4 sets
seated rows 3 sets
DB shrugs 4 sets
BB curls 3 sets
Supernating DB curls 3 sets

wednesday
squats 5 sets
leg press 5 sets
stiff leg deadlifts 3 sets
lying leg curls 3 sets
standing calf raises 6 sets

friday
Bench press 4 sets
Incline DB press 4 sets
cable crossovers or pec dec 2 sets
Seated DB shoulder press 4 sets
push press 3 sets

Saturday
Deadlifts 5 sets
walking lunges 3 sets
hack squats 5 sets
wide grip pulldowns 3 sets
seated rows 3 sets

That there will give you a good base to work from i left the rep range up to you i recommend aiming for about 8 reps on most exercises but anywhere between 6-10 is fine

Supplements

Heres a basic list of what you can take you dont have to take them all ill list them from the most important

whey protein powder
fish oil
creatine
multi vitamin
BCAA's

The rest is optional ill put a * next to what i recommend

casein protein powder
weight gainer protein
a pre workout NO product like superpump*
ZMA's*

Long post i know sorry but all that gives you a great foundation to work from and should bring good results if you like the look of it and want to alter/ change a few things let me know give me your
Height
Weight
Years training
Body fat%

and we can go from there

[Kaboom]

There is plenty of good info above but we really need your stats because the above diet good have way too many carbs depending on your body type.
Its more for a hardgainer IMO.

[RAGEN2008]

I just started getting serious for the 1st time in my life about weight lifting. I so far have had good results doing a 5 day split.

I mostly eat chicken or steak and rice or potatoes. I take multi-vitamin and flax seed oil and drink a pre and post workout drink. I try to eat as soon as I wake up after a trip the the bath room to brush my teeth and I also eat something right before bed.

So far so good. As a suggestion, when you start and add new moves, take your time and learn all the movements before you go up too fast in weight. So far I've hurt myself twice trying to push too hard too fast.

You learn as you go but read up and you'll find a lot of good advice to help keep you from wasting time or making simple mistakes that will hold back your progress and when in doubt, just ask for help.

Good luck and start a log to track your progress.

[Kaboom]

Originally Posted by Burch

(not interested in steroids) really would like to do the work to get the results. thanks!

Yeah i would hate to see you inject yourself a couple times and sit at home then all of a sudden become an IFBB pro like the rest of them big lazy bastards

[Burch]

i forgot my stats, im 6'4" 260 lbs. idk my body fat percentage. probably around tweny or so. like i said i have been leisurely training so i have a little extra in the middle but not a lot.

[KM]

Originally Posted by Kaboom

Yeah i would hate to see you inject yourself a couple times and sit at home then all of a sudden become an IFBB pro like the rest of them big lazy bastards

pwnt.

[MikeNYY420]

You must spread some Reputation around before giving it to Moro again.

Great posting Moro!

You sound like an endomorph, have fun gaining mass and getting huge. I have to eat like crazy to go from ecto-meso to meso being that I'm still 15 I believe this is entirely possible.