Bulking Help

[drunkbimmer]

I need help, I'm 5'9 140 Lbs, I've been lifting on and off for 3 years and can't gain any weight, I've tried stuffing myself with food, drinking protein shakes but haven't been able to sustain any eating routines because I didn't see any results...ultimately I'd want to gain 20-25 lbs of muscle in 1 to 2 years..What should my workout routine be and mostly what should I eat to gain so much? I haven't tried weight gainers, are those any good? What supplements are good for this? Don't really want to inject anything into myself..help?!

 

[alex2678]

Gaining muscle requires just as big of a lifestyle change as losing fat. You mention working out "on and off" for three years and not being able to maintain and eating routine because you didn't see results. Results take time and a long term plan. They don't come in a bottle or occur overnight. Small strength increases in major compound lifts combined with an above maintenence caloric intake over the period of several months and years will ultimately change the way you look.

 

[drunkbimmer]

How long do you work a bodypart?

 

[alex2678]

If you're new to bodybuilding I always suggest a basic whole body routine done 3x a week with basic free weight exercises. No isolation movements, flyes, leg extensions... Train with heavy weights so you can get a maximum of 5-9 reps per set. Keep the sets down to only a few per bodypart and try to "one up" yourself every time you workout. (Get at least one additional rep more than you did last time or add weight to the bar and get the same amount of reps) Record your workouts in a book if you can't remember what you did so you can keep track of your progress. Don't get too fancy and stick with it. You'll see great results in just a couple of months.

 

[Ramcononer]

Dude You have to stick with it. I read a post a while back saying One Day more in the Gym isnt gonna make a difference 10 days more in the gym isn't gonna make a difference. The objective here is long term quality mass and general well being. Also everyone is different. what works for me may not work for the next Guy. experiment and be consistent and youll see results. And Eat and sleep!