Boys, help me build muscle

BNEDub · 2020-09-18T01:36:45+00:00

You've been going for 2 weeks man you're not gonna see results in that timeframe.

Strength adaptation is largely neural in the beginning and it will take about 6 weeks to notice a marked difference.

What I suggest to you is to record every workout - I use a notepad because I'm a boomer but you can probably get an app. Anyway however you record is besides the point - make it your mission to beat your previous workout everytime you go to the gym. It doesn't matter if you're increasing reps, weight or sets as long as you are Progressively overloading your body you will force an adaptation.

The other side of the coin is your non-gym time. You need to nail nutrition and recovery to really progress. Make sure you're getting sufficient sleep and eating enough atm you're underweight. Because you're just beginning I don't think a set strict diet plan would be super beneficial so I'll give you the same advice I gave my athletes when they wanted to put on size in the off-season - eat enough so that you're shitting 3 times a day.

If you need more specific advice DM me.

But good on you for taking steps towards improvement.

cleemedia1997 · 2020-09-18T01:51:16+00:00

You’ve been going for two weeks, had a week off from soreness AND expect to have made progress?

Lift weights with a PPL program at least 4 times a week, seen as though you’re a beginner try and get there 5 days a week.

Lift in a constant calorific surplus, but not by too much.

Also progressive overload each week.

Take creatine and drink as much water as you can each day.

Come back in 6 months and you’ll be jacked.

rpthrowaway1104 · 2020-09-18T01:43:20+00:00

It’s two weeks man lol

RP_utiliser · 2020-09-18T01:08:46+00:00

More T.U.T (time under tension), and focus on mind to muscle connection.

Build the proper form, then you can add more weights.

Add more protein to your diet (protein shakes and eggs)

I'd do OMAD (one meal a day) don't want to get too fat.

Dioxon · 2020-09-18T03:37:49+00:00

Going to the gym is pretty easy. Have a well structured plan for the week. Eat enough calories and macros (MyFitnessPal). Have atleast 7 hours of sleep. Going to the gym won’t get you instant result, but the fastest way is to strictly follow what I mentioned. You should see decent results within 6 months. Not jacked and lean results but results that states what you did in those 6 months. Good luck and keep hitting the gym religiously.

Mma_bora · 2020-09-18T04:34:13+00:00

You expect to see gains in 1 week? lmao. It can take years to build an impressive physique as a natural depending on your genetics, diet and consistency.

The basics

7-8 hours of sleep
Calorie surplus 200-500+ really important if you dont eat enough calories you wont grow simple as that
Whole healthy nutrisious food with high protein diet
High fat intake for testosterone production
Multivitamin, vitamin d3, zinc, fish oil and magnesium are also important for test production
Progam with focus on compound exercises like squat, deadlift, bench etc and few isolation exercises at the end of the workout.
Progesive overload - Try to get stronger on each exercise every workout. More weights, more reps, shorter rest time etc. If you eat enough the compounds will be easy to increase

If you do that above you will grow.

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Room-Friendly · 2020-09-18T01:23:05+00:00

Carbs give you the energy to lift heavy - eat a lot of them.

throwaway90091234 · 2020-09-18T02:02:01+00:00

Take creatine daily. Eat enough protein to get at least 0.8g per lbs of body weight. So, 160g of protein daily at least.

Stop doing bro splits, you are beginner ( yes ? ). Do beginner's strength based programs , after 4-6 months, move to an intermediate, then after 1year or so, depending on many factors, could be less, could be more you should learn by then, move to a powerbuilding program ( strength + lots of volume) and you'll be a beast in 3-4 years.

Beginners programs are defined as programs where you do progressive overload each workout ( i.e. add 5lbs every workout on all lifts ), examples: starting strength 5x5, stronglifts 5x5, candito's beginner program, etc

Intermediate are where you add weight each week as opposed to each workout . Examples: madcow, texas method, etc

Advanced - you have cycles 2-4 weeks it gets more complicated, bla bla, you will learn when you get there.

Powerbuilding is both strength based + bb based, the best of both worlds, obviously sacrificing stuff. There you train both strength and heavy weight in the 3-5 rep range and volume in the 8+ range with addition of isolation exercises and getting a good pump, etc like phul, phat, 5/3/1 BBB, etc.

Start with stronglifts, move to texas and then do either a pure bb program or a powerbuilding one and you will get big, bro and eat well.

Good luck !

Jdamoftruth · 2020-09-18T03:18:52+00:00

To help with ny approach anxiety and social anxiety, I talked to some gym bros there.

You are doing it wrong....more lifting, less talking.

. I also asked them what supplements they take since these guys look big.

Supplements one after diet, sleep, and exercise are on point. Again, more lifting.

Still haven't made much progress but I have taken a week off for muscle aches since I haven't lifted in 6 months

What in the literal fuck????? You don't take a week off. Couple days maybe after leg day. You won't make progress for at least 3-6 months of consistent lifting.

So back to the supplements, most of the guys just say the usual. "Whey Protein/Creatine

That's it. That's documented shit that works.

I've been taking whey orotein and I still am not seeing results

Keep lifting and progressive overload and sleep your ass off

RedEyeBlackEye1 · 2020-09-18T05:02:34+00:00

Creatine gains build up over time(ie slow gains).

Eat 2-4eggs everyday,get enough b12,b3,b6 and rest.

Greaterbird · 2020-09-18T06:31:15+00:00

Holy shit man, it's only been two weeks. Give it some time.

Title	Boys, help me build muscle
Author	[deleted]
Upvotes	2
Comments	21
Date	September 18, 2020 12:58 AM UTC (5 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/iuwb4s/boys-help-me-build-muscle/
Archive Link	https://theredarchive.com/r/askTRP/boys-help-me-build-muscle.1596603 https://theredarchive.com/post/1596603

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