Muscle building regime

[Gazdaman]

I've been working out for a while now, I've been doing various exercises for about 6 weeks now, but I need to sort out some sort of regime to work towards.

I've got a bar bell, and I can quite comfortably press 60kg to 5 reps. Not a lot more reps, and not a lot more weight.

I've got a chin up bar, a lat pull down, an inclined bench and a set of dumbells.

I can already see the difference in my chest, and to some extent my shoulders from bench pressing (what I've been doing predominantly).
But I need a bit of a program to work towards.

Anyone keen on this sort of stuff that can suggest excercises, and number of reps, and frequency etc?

Gaz

[The999Kid]

stick your bar bell across your shoulders and you also have squats and variants, lunges, shoulder press and front raises.

think outside the box with your equipment... you can pretty much work every it of your body with just a set of dumbbells...
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[_Will_]

To build muscle lift as heavy as you can, eat till the cows come home and rest, rest, rest.

Warm up with something you can do easily enough, then do a 5,3,2 max set, where you do 5 reps at lets say 50kg, 3 at 60kg, 2 at 70kg and then 80kg for a 1 rep max, the aim is muscle fatigue as that is when they are breaking down ready for the next step (i.e. food + rest to rebuild)

Then burn the fat off in spring with more cardio and lighter weights.
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[Skudd]

Once you have got the muscle you will need to keep it up for ever, otherwise you will turn into me.
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[cheets650]

[herulach]

the site itself is very preachy, but the routine from stronglifts.com helped me take my squat from about 40kg to 200 in the space of about 6 months. (at a 180 bodyweight, so not super duper amazing, but pretty good). Probably put on about 7-8kg whilst loosing 2-3 inches off my waist.

Pretty much any combination of lifting lots of weight and eating lots will work though. Make sure you don't neglect your lower body, see lots of people with spindly legs and huge biceps that to be frank look pretty bloody stupud
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[Frost]

https://farm3.staticflickr.com/2767/4377531687_391f325972.jpg

Eating a fuck load will let you gain muscle, but might also gain you some flab too. I see plenty of guys in the weights room with massive guns and a huge gut
Losing weight makes your muscles much more defined and makes you look a lot more muscular as a result.
So cut down on food and drink a butt load of protein shakes.

[Gazdaman]

[butterob]

Monday -

Squats 5 x 5

Flat bench press 5 x 5

Flat bench flys 5 x 5

Calf raises 3 x 8

incline dumbell bench press 3 x 8

Press ups till fail

Wednesday -

Deadlifts - 5 x 5

Chin ups 5 x 5 (depending on how many you can do already... just add weight on a belt)

Pull ups - 5 x 5

Lateral pull downs - 5 x 5

Seated dumbell bicep curls - 3 x 8

Concentration curls - 3 x 8

Seated Hammer curls - 3 x 8

Friday -

Squats - 5 x 5

Clean and Jerks - 5 x 5

Dumbell Shoulder Press / Arnold Press - 5 x 5

Tricep Extensions - 3 x 8

Skull Crushers - 3 x 8

Tricep pull downs (Using pull down machine) - 3 x 8


Eat as much protein as possible. 2 - 3 protein shakes a day. Try to cut back on fat as much as possible.

Rob
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[herulach]

Pretty much that but drop the bicep/tricep stuff, the flys and only do 1x5 deads (but heavier obv).

A lot will depend on a) what you want (bigger vs. stronger) and how much weight you have available.
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[Visitor Q]

Aye, I mentioned this to Ghost before, maybe some of you can clear this up...

I get the gist of say;
Mon: leg & shoulders, Wed: Chest & Tri, Friday: Back & Bi...

However, when do you put in ab/core/neck/wrist etc...

And also, separating back and chest exercises is obvious... but separating chest/back from shoulder is difficult.

Ack, I just go there for /some/ exercise, but still.

Oh, as a home routine though, I'd really recommend the 100 pressups in 7 weeks thing. Gives you a bit more incentive to hit the press-ups hard, and when you complete it you can do different pressups. I'm on my third time working through it, and now I'm doing them one footed with a 40cm elevation... I'm on week 7 this week... my shoulders hate me.
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From September 2014 to January/February 2015 I will not be using any English, nor reading any. As such, I won't be on here. PM at will, but I won't be checking/posting unless in emergencies. Certainly not for the first couple of months. Please berate me savagely if I break that rule...

[_Will_]

Compound exercises are best, squats, deadlifts, clean & press etc.

Like has been said don't neglect the legs, the more you build the legs the more you build on top, pistol squats are great if you can do them.

Don't worry too much about isolation exercises, compound lifts etc are the way forward, if your after some strength go use the kettlebells, build up to the heavy ones, it doesn't take long before you can clean + overhead jerk/press 50kg plus with one hand.

Edit: with these kinds of exercises you don't really need isolation movements as they work the core enough anyway.
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[Visitor Q]

Oh, here's the 7 weeks to 100 press ups set list.

Just do whatever type of press up from a fresh start to see how many you can do, then choose the correct program. If you're half good at presents you'll be on advanced 2... 26+ from fresh
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China traffic/travel bike vid - When I make a sweeping statement, please add the word 'statistically' in to the sentence before you bitch...
From September 2014 to January/February 2015 I will not be using any English, nor reading any. As such, I won't be on here. PM at will, but I won't be checking/posting unless in emergencies. Certainly not for the first couple of months. Please berate me savagely if I break that rule...

[el_oso]

the only problem with butterob method is that you need some hefty weights to make progress, with the compound exercises i.e. deadlifts, squats. i can almost guarantee within 1-2 weeks, you will be lifting at least another 10-15kg simply because your technique and form will have improved dramatically. if you plan on lifting weights seriously (i.e. regular routine for a few years) as a hobby, invest in some serious weights and an Olympic bar and you will see the best gains.
if however, you don't want to spend any more and have a limited set of weights then stick with the isolation exercises. workouts will be longer due to increased number of exercises to get the same workout as with compound exercises.

diet is also very important. cut out the shit. processed foods and sauces etc. soda drinks like pepsi/coke etc are also no good if you want to stay lean. they have high levels of fructose (i think it's fructose) which cannot be broken down easily and while a little is good (which you can get from fruit) a lot is simply stored or discarded.

i wouldn't cut out the fat, but you need to make sure you are eating the right type of fat, i.e. fats from nuts/olive oil etc that have high amounts of nutrition like omega 3 and 6. fruit and veg is also important. the vitamins and minerals will make sure that your body can then make use of all the protein and carbohydrate that you will need to feed it it gain that muscle.
last but not least, lifting all them weights requires a lot of energy. high carb food such as brown bread (not white), pasta, wholegrain foods to make sure your muscles have enough energy to lift them heavy weights.
also make sure you eat regularly, maybe 5 smaller meals a day instead of 3 big meals that leave you bloated and feeling sleepy.
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Duke 390
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[R6 Wilson]

Squats are key

Your bench, shoulder press, deadlifts and bent over rows are key

In fact just them on their own will make every muscle in your body sore

Could do curls for biceps, skull crushers/incline bench press for triceps, shrugs for shoulders/traps, crunches and leg raises for abs and you are pretty much rocking it

Gaining muscle is more about what you eat/put in your body than training
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[crackfinder]

Get this...

https://www.amazon.co.uk/Arnold-Education-Bodybuilder-Schwarzenegger/dp/0722105711/ref=sr_1_2?s=books&ie=UTF8&qid=1326485128&sr=1-2


It's got the basics of body-building and nutrition, plus it will be good inspiration.

As has been said by some....

basic compound exercises are the way to build mass, as for nutrition.... high protein, medium carbs and low fat diet, 5 or 6 small meals a day, 1.5 grams of protein per pound of lean body mass per day is a good starting point, also something that is overlooked is rest...muscles don't grow in the gym, they grow while they are resting and repairing...if you overtrain a muscle group it will reduce in size.
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[el_oso]

squats may be key, but imo one of the most dangerous exercises you can do. there are many variations. the barbell squat, which is perhaps the most known involves you loading a lot of weight on top of your spine when the top part of your spine is not designed to carry such heavy loads. personally i would recommend dumbbell squats as the load is carried by the lower back and your arms.
whatever you do though, start off with very light weights/barbell/dumbell only and work out your range of motion. if you start lifting heavy weights too far you may end up working against your own bones/ligaments etc
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Duke 390
Previous: '05 XR125L | '96 XJ600S Diversion |'05 Suzuki GSXR1000 | '05 Honda CBR125-R | '97 YZF 600R Thundercat | '11 Honda CBR250
Car: Jeep Wrangler 4.0L

[karenLamb]

well as my point of view,
Building lean muscle mass requires dedication, discipline, consistent workouts and proper nutrition. Building muscle also takes time. "Advanced Fitness and Exercise Prescription" notes that a muscle must be exercised at 60 to 80 percent of its capacity several times a week to increase in size and strength.
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[Misc]

[herulach]

[Misc]

[el_oso]

[GhostRider]

[mr jamez]

[GhostRider]