Best workout(s) for gaining mass

esr45 · 2019-09-25T15:51:23+00:00

Diet. Ive tried a ton of splits and workouts and didnt gain a pound but once i started stuffing myself, got my diet in check and tracking macros (not with shit food) i started gaining weight . Still a slow process for me but i went from 144 at 5'11 to 167 and still going.

[deleted] · 2019-09-25T16:06:38+00:00

Don't ignore the advice about diet....also, remember your back. Guys seem to focus a lot on pecs and biceps, but you really want to hit your delts, traps, and lat. Deadlifts, rows, chin ups, overhead pressing.

SeasonedRP · 2019-09-25T16:35:22+00:00

The traditional prescription for gaining mass is high rep squats with as much weight as you can handle. Nearly all of the bodybuilding and lifting legends did high rep squats at some point in their careers. There is a reason you don't see this recommended much anymore: they are extraordinarily challenging and unpleasant. You'll feel like puking after a set of these; getting nauseated and throwing up aren't unheard of. You'll be so sore you can hardly walk for a few days after these. However, nothing will stimulate muscle growth and your appetite like high rep squats.

There are many ways to structure a program to include high rep squats. If you are doing strength training, you could work up to a challenging set of 5 then back off and do 3 sets of 10, adding weight on each set of 10. Do this twice a week. If you are more of a bodybuilder, you could work up to 2 sets of 20. Target 20 reps but do as many as you can until you can't get another rep. Make sure to use a spotter on these. If you do these right, you'll be so drained you'll need assistance re-racking the bar.

FinancialThanks1 · 2019-09-25T16:14:11+00:00

Bench press, squat, deadlift, overhead press, bent over row, chin ups. Get good at them, improving form, increasing weight. Keep rep ranges 4-12. Find out how many calories you need to consume to gain weight and track your caloric intake to make sure your hitting your target

nobody_thinks · 2019-09-25T16:43:29+00:00

(1) bench (2) overhead press (3) squat.

the whole problem with 5x5 and basically 90% of routines is that you can only put on about 1.5 lbs of muscle per month (if you are super disciplined and a noob). When you spread out 1.5 lbs over your entire body, you realize that you are not going to see much gains for a while. It also means that you have to train for a long time to get your muscles strong, because you can only make each muscle a little bit stronger per month.

What I'm saying is that it is VERY easy to overtrain when you are that skinny. You are going to want to see gains and keep adding exercises. Then you'll burn out, you'll get into a state of perpetual inflammation, you'll start getting sick, probably get an injury.

Just stick to the 3 I put and rotate in some pull ups, shoulder and bicep work. Then once you put on ~ 10 lbs, start adding more exercises.

GayLubeOil · 2019-09-25T17:54:47+00:00

You should do high rep workouts because your first priority is to actually learn the movements. Noobs who focus on lifting a lot of weight low reps don't get enough practice performing the movements and devolp shitty form.

Tall dudes like you are most suseptible and have a harder time squatting

Sylvester_Sterone · 2019-09-25T20:33:08+00:00

I have a shredded, musclebound 6’5” 225 lb physique, so people beg me to compete in a bodybuilding show, but I would never do it. The only circumstances in which I take off my clothes and oil up are for groupsex (no guys, just me and multiple women). I also don’t have the time for shit like that. I own 12 car dealerships in multiple states, and have a partial stake in 3 Whataburger fast food restaurants (though I’ve never eaten there). I was an All-American basketball player at Stanford too, so it’s safe to say that my trophy case is already full.

My schedule is so jam packed that I often find myself utilizing sex in place of cardio. I powerfuck, keeping my heart rate between 130-150 at all times, rather than spending 30 minutes of my valuable time on the stair master. Intense sex, hardcore training, and perfect diet allow me to maintain 7% body fat year round, even with rampant drug abuse. I love cocaine.

My diet is managed by my chef, Sarah, and my dietician, Marisa. They work together to ensure my body receives the exact amount of each macronutrient and micronutrient it needs. I have mentioned their names to point out that I regularly fuck Marisa and Sarah, sometimes together. I have between 1-3 girlfriends at any time, and every woman I sling yogurt on is objectively an 8.5 or higher (though I rarely dip below 9.2). Marisa is a 9.5, while Sarah is just an 8.6.

Ohboohoolittlegirl · 2019-09-25T18:46:56+00:00

start off slow. You really want your joints and ligaments to get used to the new way of life. Else, you'll be getting a big issue later. Really, believe me.

I went from 158 lbs to 200lbs as a 192 cm tall dude (Taller than you) and this is what I did not know. Let your body get used before you start overloading your muscles. Especially joints will need a little time. Go for higher reps and lower weight for the first weeks. if you don't, there's a fair chance you'll remember this comment when its too late.

Next_Flow1 · 2019-09-25T17:47:30+00:00

Instead of asking here, maybe try reading the wiki on r /fitness. If you want to gain weight, you need to eat more calories than you spend. Google search for a calorie calculator, the more questions it asks you the better. Where the calories come from doesn't matter for just gaining weight, but you'll need a lot of protein to gain muscle. Most people trying to gain weight experience difficulties eating enough food with tons of protein, as it tends to be more filling for less calories.

What work out should you do? 3x a week full body, find routines in the r /fitness wiki. As you progress muscles heal slower, so after you stop making progress you diverge into a 2x full body split routine (legs one day, chest and back the other 4x a week) Then you move on to a 5x a week workout. Its also allowed to continue at 3x a week forever technically although you may experience less gains for more work. Its all about whatever gets you to go to the gym, but hey why go to the gym at all when you can work out from home? Check out r /bodyweightfitness.

vondoom900 · 2019-09-25T18:23:42+00:00

Overhead press. Bench. Weighted dips.

I'd probably start with dips if you're skinny and not athletic just to build muscle and form.

[deleted] · 2019-09-25T18:55:05+00:00

Carbon powder. Diet is more important until you pass 200.

Slut_Slayer9000 · 2019-09-25T18:57:16+00:00

High reps, somewhere in the 8-15 rep range. You want as much volume as you can recover from + eat a shit ton of food (obviously calculate the range of calories you need to shoot for) and get 8 hours of sleep a night on average.

The key is to workout 5-6 days a week. Consistency beats everything.

TehJimmyy · 2019-09-25T19:12:21+00:00

Unless you are a beginner ( <1 year lifting ) , concern yourself with diet and losing fat / gaining muscle. Go to fitness sub for programs ideas or check out nsuns sub.

Truedemocracy5 · 2019-09-25T19:36:44+00:00

You need to eat more, period. At your stage as a rail thin newb certain techniques or rep amounts will not help you differentiate, that’s for after the noob gains have been reached

As for now focus on the different major compound lifts. 4x8 is good beginner stuff. And eat eat eat.

MyRedGlasses · 2019-09-25T19:46:47+00:00

Pick any beginner routine, and eat above maintenance.

Shadowslight3x · 2019-09-25T19:56:11+00:00

Lots of food. That comes first. Period.

But an example of a good workout would be:

5x5 backsq

5x5 bench

3x10 DB oh press (3sets each arm)

The workouts don't need to be overly complex. A newbie will get stronger just by looking at a barbell. Do heavy compound moments. 4-5 times a week. Deadlift. Bench. Squat. Olympic lifts if you want. Pullups. Rows. Presses. Etc

Red_Pill_Brotherhood · 2019-09-25T20:42:16+00:00

Working out your mouth by eating more quality food.

vullnet123 · 2019-09-25T21:33:53+00:00

Check out nsuns 5/3/1. Wouldn't recommend it for a beginner, but when you get bored of your current shite check it out. I never liked SL or SS, I ran all pros, Fierce 5, and ICF when I lifted in HS. Head over to the reddit fitness wiki, find a program there you like and just stay consistent. That's all that matters

Title	Best workout(s) for gaining mass
Author	Incognito61
Upvotes	4
Comments	27
Date	September 25, 2019 3:44 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/d953bo/best_workouts_for_gaining_mass/
Archive Link	https://theredarchive.com/r/askTRP/best-workouts-for-gaining-mass.287657 https://theredarchive.com/post/287657

Comments