Current Events > Workoutters of CE, looking for a lifting routine...

(+) Yeah! (+)

Something like 4 days a week.
Goal: Strength and Size
Something that varies high and low reps on different days would be cool

Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get.

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https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/


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I work out regularly though I have a high metabolism so I'm more toned than I am large. I don't really have a work out routine specifically for bulking up but I do have a few suggestions based on my own work out.

I highly recommend stretching and foam-rolling as a warm up. This will activate the muscle surrounding the isolated muscles you are working out. This means that you are working out more of the muscle by performing the exact same work out. This eventually equates to more muscle mass gained as it promotes amino acids. I feel that many people that work out regularly tend to ignore or skip stretching. This is stupid. Loose muscles will allow for a much more optimal workout and even prevent soreness during recovery.

Work out muscles evenly. You don't really see too many top-heavy lifters anymore but there is always that guy out there that only focuses on the "glamour muscles" in the arms and chest. Big arms and chest paired with scrawny legs and dinky calves is not a good look. Be sure to alternate routines so that your entire body is getting a workout. This not only helps you avoid disproportionate muscle growth but also allows you to work out muscles groups which is more efficient in growing muscle.

My weight lifting coach in high school would always tell new lifters that the best exercise for getting big were squats because it works out nearly every muscle group in the body. I usually try to incorporate a light squat regiment paired with a core/ abdominal work out into each session, even if it's only a couple of reps.

I also suggest finding a pair of comfortable shoes specifically for the gym. Wearing the wrong pair of shoes and lifting can result in back, knee and foot pain causing permanent damage if done over time. Again, stretching and foam-rolling will prevent recovery pain as well.

I highly recommend starting off with a reasonable workout and increasing the difficulty as you progress. I have gone to the gym after a long hiatus and expected to jump right back into my old routine. All you get out of this is a sub-optimal work out and more sore muscles than it's worth. By ramping up the difficulty and setting goals you allow your body to complete the cycle of growing and recovering muscle in an efficient way.

Lastly, allow your body to recover. It can be a fantastic boost of confidence seeing your progress and gains but be sure to give your body proper time to heal itself. Muscle grows by stretching and tearing then allowing the body to repair itself. Workout addiction is a real thing and you want your workouts to count rather than pushing your body to the limits while not really making much progress. This is why a reasonable workout is ideal. It's better to condition your body while increasing difficulty over time than to perform an intensive work out that leaves you sore for days after which effects the efficiency of your workouts. Sore muscles that are still technically healing will be less responsive to the workout so keep efficiency in mind.

Drink lots of water and incorporate potassium such as a banana into your diet to cut down on soreness and improve recovery time. You will get more out of your workout when you are properly hydrated and is also a fantastic strategy to avoid muscle cramping (again, why stretching is so important!).

Really though, that's all I have really :/

I've used different workout powders and potions but have seen very little influence on the end result. That being said, I have never had the intent to bulk up and gain mass so it may be different for you. I have been told that eating more food in general will help you gain mass and greens are better than meat because your body can break down the proteins faster and more efficiently. Though protein is great in the production of amino acids for muscle growth, the human body can only absorb around 15-30 mg depending on your body type and metabolism. It's my understanding that the surplus protein simply passes through your body. More info on that can be found in this article:

https://www.scientificamerican.com/article/how-much-protein-can-the-body-absorb/

Really though, that's all I have. I wish you the best of luck :)


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I do push/pull/legs. I like it way more than any other routine i've done over the years

on push day you do things like bench press, overhead press, skullcrushers, and so on. any workouts where you're pushing away from yourself

on pull day you do the opposite and do things like rows, curls, shrugs and whatnot

leg day is when you give some love to the other half of your body

for core I just throw them in randomly as a break between workouts on any of these days. whenever I feel like it

I like this routine cause push and pull exercises don't use the same muscle groups and make it really easy to go on and workout effectively a day or two after the previous workout. you're also not beholden to following a specific routine where you're doing specific lifts on a given day. you just do whichever push/pull/leg exercises you want

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bkkorps posted...

https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/

And then just browse their recommended routines and see what fits your schedule and interests

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