Need your help guys... how to pack on some muscle?

[steve_1251]

Alright guys, I've been doing the 5x5 stronglifts routine for about 12 weeks now and although I have gained in strength I am not seeing any real aesthetic changes. I want to build some muscle for show... so can anyone recommend a good bodybuilding routine? Would either of these routines that I have developed work?

Here are my stats

Sex - Male
Age - 25
Height - 5 foot 8
Weight - 75kg
Weight training - 1 year
Calories - 4000/day
Protein - 180g/day
Diet - well balanced

Squat 5x5 - 77.5kg
Bench press - 50kg
Row - 30kg
Deadlift - 85kg
Barbell press - 40kg

Week 1---
Monday
A 3x8 Barbell squat
B 3x8 Incline bench press
C 3x8 Barbell row
D1 3x12 Calf raises (bent)
D2 3x15 Reverse crunch

Wednesday
A 3x8 Bent knee deadlift
B 3x8 Power clean overhead press
C1 3x8 Standing tricep ex.
C2 3x8 Dumbbell curl

Friday
A 3x8 Barbell squat
B 3x8 Incline bench press
C 3x8 Barbell row
D1 3x12 Calf raises (bent)
D2 3x15 Reverse crunch

Week 2
Monday
A 3x8 Bent knee deadlift
B 3x8 Power clean overhead press
C1 3x8 Standing tricep ex.
C2 3x12 Calf raises (straight)
C3 3x8 Dumbbell curl

Wednesday
A 3x8 Barbell squat
B 3x8 Incline bench press
C 3x8 Barbell row
D1 3x15 Reverse crunch

Friday
A 3x8 Bent knee deadlift
B 3x8 Power clean overhead press
C1 3x8 Standing tricep ex.
C2 3x12 Calf raises (straight)
C3 3x8 Dumbbell curl

This is my second idea for a workout plan


Week
Monday
A1 3x8 Barbell squat
A2 3x12 Single leg standing calf raise
B 3x8 Barbell bent knee deadlift
C1 3x15 Crunches
C2 5x5 Uneven side bends

Tuesday
A1 3x8 Flat bench press
A2 3x8 Barbell row
A3 3x8 Standing triceps extension
A4 3x8 Barbell shoulder press
A5 3x8 Standard grip dumbbell curls

Thursday
A1 3x8 Barbell squat
A2 3x8 Single leg bent knee calf raise
B 3x8 Barbell bent knee deadlift
C1 3x15 Crunches
C2 3x15 Leg lowering – reverse crunch

Friday
A1 3x8 Incline bench press
A2 3x8 Barbell row
A3 3x8 Standing triceps extension
A4 3x8 Barbell shoulder press
A53x8 Standard grip dumbbell curls

Cheers, be as brutal as you like...

 

[steve_1251]

bumpity

 

[Evan Tipps]

Try a good push/pull/legs split. Keep the reps 6-12 upper body and 10-25 lower body. Will work wonders for you

 

[stevesmi]

bro it takes longer than 12 weeks to build noticeable muscle.. i mean with a good regimen you should start seeing some improvement when you flex but its not gonna be noticeable to other people.

building a solid foundation takes years, i know this isn't good news to hear but its true.

just remember a simple principle that if you want to get big gotta lift big and eat big. also you are only 25 years old so be a little patient, if you keep working hard in the gym you should start seeing muscle mass gains as you approach your 30's.

 

[Colstreamer]

OP increase your protein intake. If you want to build muscle you ought to aim for 1.5-2g protein per lb bodyweight, that's 3.3-4.4g per kg so at 75kg you'll want closer to 250g per day. I know it's a lot, I've found it very hard to eat big, it's the hardest part of this sport.

Keep with the SL5x5 it's a good routine and I GUARANTEE you have gained muscle, the scales may not be moving as you could be dropping fat at roughly the same rate as you're putting on muscle, you may notice your clothes start fitting you better. If its massive great slabs of beef you're thinking of then yeah it's gonna take several years. 1kg of muscle really doesn't look like much unless you only put it on one muscle!

 

[Anabolic chest]

Stick with it and increase your poundages for 5x5 and I guarantee you'll see changes. It's not gonna happen overnight.

Eat more

 

[C0LUMB0]

bump that protein to 300g minimum.

focus on compound lifts....bench,squat,deadlift,ohp

try doing pull-ups and dips...they will be very hard when you first start but stick with them.

row row row...Dumbells, barbells..tbar ,,what ever floats your boat but do them.

your routine has been downloaded from the internet i presume.

a basic 5x5 would probably be better for you at this stage ..with 8-10 reps on isolation excercises

 

[shirlene29]

yeah...not that anyone asked me but I agree with Columbo on all fronts especially squats, deads, bench, chin/pull ups

 

[zipzopzippity]

Man, just eat a crappton of calories from anything except dessert items. Shovel down burgers, pizza, subway, do your compounds movements heavy in the 6 to 12 range, but don't sacrifice form for weight, keep the form correct.

When ur just starting out you have tons of room for growth. Building muscle has diminishing returns, ull make huge gains in your first year, less in ur 2nd, and much less in ur 3rd etc.

I'm telling yah, drop the notebook, don't record your daily macros, don't download 5x5 or copy magical splits. Get a pre workout supplement to give u insane energy, watch videos, read material on how to correctly do the compound/core building movements and then do em.

Ur gonna get muscle lots of it, some fat too (depends on your metabolism). Relax, take a step back from all these guides and diets, cuz until you've really built up your core, lifed for a bit and made some gains, recording your daily macros, following different workout programs is gonna be a bunch of useless shit for u.

Once your dialed in, then get more advanced with everything.

 

[steve_1251]

I've gained 4kg since I started the 5x5 although I managed to add an inch to my waist as well but I don't really mind about that at this point... easy lost. Start seeing mass gains when I'm approaching my 30's!? I don't want to look like Arnie I just want a middleweight boxer physique. I really don't get how it can take so long. How do actors get in shape for film roles in like 3 months? Taylor Lautner for example went from being skinnier than me to looking pretty damn big in 11 months. So what you're saying that I'd be wasting my time doing 8 reps of exercises as I'm just not strong enough to lift weights than would build substantial muscle?