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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 07-05-2013, 01:43 AM   #11
Dylan
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Thanks!
My goal is to gain muscle, generally unhappy with my skinny frame, I'm around 130lbs now, I'd love to be about 160!
for progression I'll be attempting to add weight to the bar as much as I can.
Yeah I might just do that, get feedback as I train
Thanks lads
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Old 07-05-2013, 02:12 AM   #12
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Reps are great but you need some high end work too. Throw in some singles once a month and maybe some doubles or triples here and there and then back off for some rep work. You wanna gain weight, that will do it as you will have to eat because you will be HUNGRY all the time.

It's easy to stay in that 6-15 range and say you are gaining strength with adding a few reps here and a few lbs there, and you are gainging strength and size no question, but start tracking a few months of singles and you REALLY know where you stand. It's humbling but is a good indicator of what is working and what is not.

Put up a log and let the smart folks around here guide you to whereever you want to go, but try this regardless. Max out on some lifts. Go for it one day and just hit the biggest singles you can. Then do your workout for one month and max out again and compare numbers.

Then you will know if what you are doing is working or not. Even if you are a bodybuilder and don't care about your max weight lifted, it will still be beneficial in pointing you towards what you should or should not be doing.

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Old 07-05-2013, 02:20 AM   #13
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Sounds like a good idea.
how would I incorporate that into the program ?
Usually I squat 5x5 and deadlift 3x5. Sometimes do triples for deadlifts .
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Old 07-05-2013, 04:04 AM   #14
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Dylan I see you do 5 chest exercises? Drop some and focus on 2-3 with a LOT of intensity. Just my 2 cents. Keep it up!
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Old 07-05-2013, 06:48 AM   #15
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MY advice...

1. Don't let your EGO ruin you. Meaning don't try to bench more than you can. Full range of motion.
2. Be consistant. If I were consistant from the time I was your age until now (30 years) I would have a lot more mucsle on my frame.
3. Eat a lot, but eat mostly quality food.


Here is what I tell most youngsters who ask.

Train hard, eat smart, sleep a lot, don't stress, and enjoy life. Come back and thank me in 20 -30 years.
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Old 07-05-2013, 11:59 AM   #16
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Improve the compounds and eat well. Most importantly be patient, consistent and injury fee. You have got time on your hand. Bendthebar has given posted a suitable routine for you.
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Old 07-05-2013, 05:09 PM   #17
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I like it! I agree with Mike. Throw some heavy doubles or singles in from time to time. Good luck!
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Old 07-05-2013, 06:45 PM   #18
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Quote:
Originally Posted by Dylan View Post
Thanks!
My goal is to gain muscle, generally unhappy with my skinny frame, I'm around 130lbs now, I'd love to be about 160!

program looks good for your goal...it's not a pure strength program, but I'd agree you're on track
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Old 07-06-2013, 01:20 PM   #19
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Quote:
Originally Posted by BendtheBar View Post
I made the bulk of my gains squatting only once a week. Consistency and progression, as long as they are in place, will take you a long way.

This is my base go to split program. I need to rework it, but the basics are strong.

Whatever program you use, run it like a scalded dog. You will see good gains.
That's a great routine. It can also be easily turned into a 3-day per week routine for us older guys who enjoy having a day of rest after the workouts.

I may give this a go for a long while. My 2-day per week routine needs another notch kicked up after so long on it.

- John
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Old 08-22-2013, 12:28 PM   #20
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you can try my6x6 powerbuilding program for muscle size and strength for a change.

http://muscleandbrawn.com/forums/showthread.php?t=14614
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Last edited by ruelisla; 08-22-2013 at 12:38 PM.
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