Need a proper program.

[Insecurities]

So I'm back in the gym after taking a long hiatus because of laziness/lack of motivation to go but I've summoned up the strength to go again and it's been about a month.

I go around 4-5 times a week. (y)

But I don't have a program, usually do "what feels right that day", (n) which needs to stop. I need a good program to follow.

Stats;

Weight: 60kg

Height: 183cm

Body type: Ectomorph

 

Haven't tried getting PR's for Bench/Squat/DL yet.

 

But anyway I'm looking to bulk up for the end of summer when college starts. My diet's fine food wise, I just need to force myself to eat more of the food. As for supplements I use Whey and I'm looking to get a Mass Gainer supplement soon.

Edited April 10, 2014 by Insecurities

[3at]

Set Goals to begin with. What do you want to achieve with your weight/body figure?

 

I'd suggest the basic week routine for you if you plan to go 4-5 days a week :

 

 

Chest+Triceps

----

Back+Biceps

----

Shoulders+Traps

---

Legs+abs

 

Doesn't matter which body parts you hit on what day, but grouping these body parts should serve you best. Stick to compound movements mostly. deadlifts, bench press,squats, dumbbell exercises. Don't focus too much on isolation.

 

 

Stick to a heavy weight in which you can push out 8-10 reps with. Anything else let me know

[Big Dan]

above routine is good but so much depends on how much u eat!!

 

 

drink MILK

2litres = 1000 calories, helps a lot

 

dirty bulk OP, i eat crisps/pizza and other shit everyday

bad for skin but idc, im making good gainz

 

have put on 14lbs in the last few months and have hovered around 12.5% bf the whole time

 

id say dont bother with whey just get weight gainer for now

Edited April 10, 2014 by I Pk Virginz

[~Chaotik]

As for workout routine, I usually take something along the lines of 3at except I do abs every other day and make legs its own day.

 

Also, make sure to pick up a mass gainer and a casein shake. Casein is GREAT for you before you go to sleep, it takes longer to break down in your system and therefore allows you to never lack protein., even if sleeping.

 

PM me if you have more questions.

[Insecurities]

As for workout routine, I usually take something along the lines of 3at except I do abs every other day and make legs its own day.

Also, make sure to pick up a mass gainer and a casein shake. Casein is GREAT for you before you go to sleep, it takes longer to break down in your system and therefore allows you to never lack protein., even if sleeping.

PM me if you have more questions.

How long before sleeping would you reccomend consuming casein?

[Tris]

Push/Pull/Legs or 5x5 for routine.

 

400-500 surplus on maintenance level, boost it up by 100-150 if you find you aren't gaining.  Probably be 3k~ calories with 400c/80f/180p

 

No need to worry about the anabolic window or going catabolic at night.  

[~Chaotik]

 

As for workout routine, I usually take something along the lines of 3at except I do abs every other day and make legs its own day.

Also, make sure to pick up a mass gainer and a casein shake. Casein is GREAT for you before you go to sleep, it takes longer to break down in your system and therefore allows you to never lack protein., even if sleeping.

PM me if you have more questions.

How long before sleeping would you reccomend consuming casein?

 

I highly suggest taking caseine about 15-30 minutes before going to bed.

[Bjorn]

Holy, you need to bulk alot buddy. If you need help on a proper food schedule you can always pm me on IRC.

[Insecurities]

Holy, you need to bulk alot buddy. If you need help on a proper food schedule you can always pm me on IRC.

Yeah at least 10kg ¯\_(ツ)_/¯

[Bjorn]

 

Holy, you need to bulk alot buddy. If you need help on a proper food schedule you can always pm me on IRC.

Yeah at least 10kg ¯\_(ツ)_/¯

 

 

I'd say more than that with your height, but be sure to not rush it on kg's. Get a proper schedule and train hard.