Workout techniques for big muscle?

ConfidenceMatters · 2014-08-13T22:14:12+00:00

5x5 starting strength

and eat more (QUALITY) calories than you burn lifting.

Derjenige · 2014-08-14T02:04:08+00:00

For 0-4 months lifting, run starting strength. For 5-9 months lifting, do Texas method or a similar intermediate strength program. After that, reassess where you're at and what your goals are. I've moved to a 5 day split (chest/bis, legs, back, shoulders/tris, full body) with higher overall volume to try to induce some additional growth, especially in my upper body since Ss and tm are lower body focused.

But for now, eat a lot of clean quality food (and track it), hit your protein macro (~1g/lb body weight), sleep and ton, and lift hard following SS.

[deleted] · 2014-08-14T10:17:07+00:00

definitely check out the bodybuilding sub, TRP doesn't seem to know shit about lifting as everyone here praises beginner programmes geared towards powerlifting moreso than bodybuilding/looking good.

[deleted] · 2014-08-15T04:14:58+00:00

EAT. I lifted for about a year and a half while also dieting (calorie deficit) and my gains were puny. Noob gains at best. (Keep in mind genetics has a lot to do with this also)

If I could do it all over again, I would have done a dirty bulk and cut weight after.

I did the 5x5 program on bodybuilding.com website. It was great.

keemar · 2014-08-15T07:32:58+00:00

Lift heavy(er) shit. If you use 25lbs dumbells use 30lbs and max out. On the curl bar if you're doin 40, go to 50lbs and push for max reps. Add more weight to the bench, get those 45ers on there even if yo can only do 10 reps. Triceps are the biggest muscle in your arm, extensions, kicks backs, pulls downs.

You need fat to turn into muscle or you'll be be defining. Eat every 2 hours, tacos, big macs, water, but no fried foods, eat a whole cow. Whole milk gets you fat, drink that shit, (search GOMAD).

Ill reiterate, lift Heavy shit. You can go to the gym and do 40 reps with 25lbs or you can really go out of your comfort zone and strain your biceps trying to do as many reps with 30s.

MetacognitiveMan · 2014-08-13T22:42:11+00:00

Check /r/fitness /r/bodybuilding and the bodybuilding.com forums for specific routines, but, generally speaking:

Traditional knowledge states: Heavy weight, low reps for mass; lower weight, higher reps for tone/endurance.
Traditionally that means put up as much weight as you can move for 5-8 reps per set for mass (programs like Stronglifts emphasize the lower rep range for size) or 12-15 reps per set for endurance
If you're specifically focusing on building certain muscle groups, isolation exercises will get you there, but this leads to uneven growth. TRP seems very focused on compound lifts - I go both ways with iso complexes to tire me out a bit, then hit the compounds.
Eat, eat, eat. Consume an average of at least 1 gram of protein per pound of (goal) body weight. During heavy gains, exceed this. Example, I weigh 190 and shoot for about 225g protein daily. Load on quality carbohydrates (rice!) and keep your protein sources lean. I know you read it everywhere but t cannot be overstated - diet is at least as important as your routine. Tons of sleep, too.

Title	Workout techniques for big muscle?
Author	8shark8
Upvotes	1
Comments	9
Date	August 13, 2014 10:03 PM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/2dh9xg/workout_techniques_for_big_muscle/
Archive Link	https://theredarchive.com/r/askTRP/workout-techniques-for-big-muscle.141357 https://theredarchive.com/post/141357

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