|10-27-2005, 08:03 PM||#1|
| Knewsence |
Rank: New Member
Join Date: Oct 2005
Hows it going my names korri, im new to this site and im currently enrolled in police foundations course. This has me be very active, but im yet to have a set routine. Im approximately 160 -- 6''2 ... n id like to gain some weight and alot of muscle. If anyone could help me setup a eating routine and possibly a workout and run schedule that be great...
|10-28-2005, 11:40 AM||#2|
| Frontline |
Experience: 7-10 Years
Join Date: Feb 2005
Well if you are looking to to gain some weight/muscle than I would recommend doing a clean Bulk. A really good thread on how to do a simple clean bulk is at this thread: http://www.bodybuilding.net/nutritio...g-101-a-5.html
That will give you alot of fundamental nutrition guidelines for gaining muscle and size while keeping the fat down. You can then add upon this type of diet as you get more comfortable with it. General rule is to aim for 1.5-2 grams of protein per pound of bodyweight to sustain muscle growth.
As far as a workout program goes it is hard to make any recommendations with knowing more about you (experience level, goals, time alloted to training, etc). So I would suggest you read over the list at http://www.bodybuilding.net/training...-list-210.html
and pick one that you think fits you best. I will say that alot of people who begin weight training like the 5x5 programs and I can personally recommend Needsize's 5x5 which is easy for beginners/intermediates to follow. That link is at the top of the thread.
|10-29-2005, 04:44 PM||#4|
| Darkhorse |
Rank: Light Heavyweight
Experience: 7-10 Years
Bear in mind that in order to gain muscle you need strong core lifts to build upon. Find a program that will give you a good base. Something that has a main focus on squatting, deadlifting, benching, and maybe some barbell rows. The problem most people have starting out is that they rush to the preacher curl bar and do some leg curls as a nice afterthought. Usually the simplest programs are the most effective.
You could do something very simple like squatting, benching, and rowing three times a week. One heavy day, one medium, and one light. I'll find the program I'm referring to later.