Hey guys, I've been going to the gym 6 days a week for about an hour for the past 6 months, I've gained around 15 pounds mostly in my upper body. Im 6 foot 135 now but I'm still looking to gain more, with my target around 150-160. Most workouts I will concentrate on 2 muscle groups and work them as hard as I can using mostly isolation movements. I havn't really been doing squats or deadlifts that often and I've heard theyre both great for weight gain. I currently take around 1 protein shake a day, take creatine every day(the good stuff), and eat alot of food(the caf at my uni is all you can eat). I was just wondering if 4 workouts a week that focus more on the body as a whole instead of 6 a week concentrating on 2 muscles at once is better? Or if you guys have any other suggestions
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Best Workout for Skinny Guy
- Thread starter samdubbs
- Start date
To gain mass the deal needs to be hit it hard, hit it fast, leave it alone.
Hit it hard is because to overload for growth you want to hit the fast twitch mucles so heavy weight in the 10 to 6 range is perfect.
Hit it fast, don't damage the muscle so much you build scar tissue or train so long that you are keeping energy back for later in the session.
Leave it alone. The body needs to repair before it can grow. If you are already training it again before it's finished repairing, you will not grow as much as you should.
Compound vs isolation. For functional lunatics like me, no contest, compound all of the way. For body-builders like you it shouldn't be either or but combination. Start with a few serious compound exercises to hit as much of the areas as you can then do a few isolation to add the aesthetic form.
If you are building virtually all upper body but not lower, you will be training very unevenly, and be far from alone. I see many training legs in one day and the upper body over three or four, no surprise which develops better.
Three or four days a week is optimum for building, and there are many programs out there for these splits. The best ones will include squats, deadlift, bench, and other compound moves. They will also not be training prime movers from one day in the next days session, for example bench press with tricep as prime mover, should not be on day one with arms on day two, remember growth happens at rest not in the gym.
Hit it hard is because to overload for growth you want to hit the fast twitch mucles so heavy weight in the 10 to 6 range is perfect.
Hit it fast, don't damage the muscle so much you build scar tissue or train so long that you are keeping energy back for later in the session.
Leave it alone. The body needs to repair before it can grow. If you are already training it again before it's finished repairing, you will not grow as much as you should.
Compound vs isolation. For functional lunatics like me, no contest, compound all of the way. For body-builders like you it shouldn't be either or but combination. Start with a few serious compound exercises to hit as much of the areas as you can then do a few isolation to add the aesthetic form.
If you are building virtually all upper body but not lower, you will be training very unevenly, and be far from alone. I see many training legs in one day and the upper body over three or four, no surprise which develops better.
Three or four days a week is optimum for building, and there are many programs out there for these splits. The best ones will include squats, deadlift, bench, and other compound moves. They will also not be training prime movers from one day in the next days session, for example bench press with tricep as prime mover, should not be on day one with arms on day two, remember growth happens at rest not in the gym.
OP, have you tried any fitness programs?
Great site. A lot of useful information here.
Thanks for the advice CrazyOldMan I'll definitely give that a try, ive started doing squats, shoulderpress and deadlifts alot more and ive gained a little bit. I did p90x every day for about a month and a half sticking to exactly what it said to do, that pretty much got me ready for hitting the gym and it worked really well, gained around 5 pounds or so, but also was in alot better shape. Other than that no, but p90x is something I would recomend to anyone reading this