Workcout tips

[djgrigg]

i am after a good work out routine .. I am 6 ft tall and slim build .. I want to gain muscle and a tiny bit of weight . But mainly largr muscle and high definition... Is it bettr to do 5x5 type of routines or low weight bigger reps ... Help

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[buddhabuilder]

5x5's will give you strength that can then be used for muscle building. I like to do 2-3 weeks of 5x5's with 1 set of 8-10. Then I move into building rep ranges like 10-12 and try to take the strength gains with me. If you are looking to put on muscle 10-12 is your rep range. But, keep in mind the 3 most important points for bulking; diet, diet, diet.

 

[djgrigg]

Very helpful thank you bud

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[zedhed]

What are your stats bro.
How old?
How long been lifting?
How much you weight?
How many days per week you wanna work out?
ETC

 

[djgrigg]

Got a gym in house so any days i can do ...
I am 6ft
Only weigh 10 half
Been trainning for 8months hard in gym use creatine and protein shakes and see no gains in weight just a tiny bit of shape .. But as i so slim i will never be hanch but i want definition and more muscle .....

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[zedhed]

Ok basically your a tall thin dude that wants to be tall and buff.
But that just dosnt come overnight bro. The way it works is like this. You need to build a good solid and strong foundation. Actually this will be the fastest way for you get to where you will wanna be.
So what you need to do is eat 1.5 grams of protein per pound of body weight.
You need a workout plan that focuses on compound excersizes. For you right now doing iso work it a total waste of time and effort.
If you know me at all you know that I love and use the SL 5x5 program very frequently and that is what I suggest for you.
But I will tell you right now that if you dont eat BIG this will not work for you.
So before I go to the trouble of putting it all down on here you need to decide if that is what you want.
Regards bro.

 

[djgrigg]

Basically mate yes....If you have a good work out routine you hink i should use i would like to give it ago ... I am looking for advice of experianced trainners so yh please mate .... I havent been to gym for a few weeks i have just been eating loads and trying to put together a good program that will help..
You say dont isloate muscles but what about biceps and triceps ? Surley i need to work on them too bud .

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[djgrigg]

Sl 5x5 program where would i get a copy of routine

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[Go Away]

Sl 5x5 program where would i get a copy of routine

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iPhone has an app for it - droid prob does too

 

[zedhed]

Ok as far as iso for bies and tries you get plenty of indirect work from the SL 5x5 for both.
The bent over rows hit your biceps very nicely and all of the pressing movements hit your tries.
So here is the program for you.

Workout A
BBL Back Squats
BBL Flat Bench Press
BBL Bent Over Rows

Workout B
BBL Back Squats
BBL OHP
BBL Dead Lift

You do A on Mon, B on Wed and A on Fri, etc.
Workout 3 days per week and start out dam light cuz this is a progressive loading workout.
That means that you add weight to ever excersize every workout. Add 5 Lbs to everything except Dead Lift. Add 10 Lbs to that.
Do not add or subtract anything! Just do it exactly like it is written for 12 weeks.
Enjoy!