Best advice on getting bigger muscles and looking ripped
Discussion
So here goes
I'm a 39 year old with a medium to slim build. I'm 11st10 and 5:10. I want to bulk up slightly and build up some upper muscle tone. I can generally eat what I want and not put on any weight. When I was younger I had a very physical job which involved a lot of lifting which made me strong but still had a skinny frame and not really large arms etc.
I feel that the muscles that I have are lying dorment and need to be found.
Now I've trawled the net and it's a bloody minefield on training programmes & protein shakes etc etc
Is there anybody on here that can give me some sound advice on what's needed like a gym routine and what foods I need along with suppliments so I can see a real gain ? Due to work and family commitments I can only manage a gym 3 times a week but I would like to make the sessions count.
Any help as allways will be greatly appreciated
I'm a 39 year old with a medium to slim build. I'm 11st10 and 5:10. I want to bulk up slightly and build up some upper muscle tone. I can generally eat what I want and not put on any weight. When I was younger I had a very physical job which involved a lot of lifting which made me strong but still had a skinny frame and not really large arms etc.
I feel that the muscles that I have are lying dorment and need to be found.
Now I've trawled the net and it's a bloody minefield on training programmes & protein shakes etc etc
Is there anybody on here that can give me some sound advice on what's needed like a gym routine and what foods I need along with suppliments so I can see a real gain ? Due to work and family commitments I can only manage a gym 3 times a week but I would like to make the sessions count.
Any help as allways will be greatly appreciated
(me)Ill do it short and sweet as on phone.
If your looking to get ripped now then a high protein lowish carb diet with essential fats. I.e nuts provide this.
If you want to get bigger then you need to 'bulk up' - to do this you need a high carb diet around 400g+ of COMPLEX carbs. These are essential. Post workout shake and meal are also the most important as these dictate how big you're going to be. Don't forget protein is important too!
Diet 70% training 30%
Look up bulking diets to get size then cuts to define up
ETA: as for exercise compound movements if your struggling for time as these hit every muscle and obviously cardio is important. 1hour a week bare (sp?) minimum!
Edited for speeling
If your looking to get ripped now then a high protein lowish carb diet with essential fats. I.e nuts provide this.
If you want to get bigger then you need to 'bulk up' - to do this you need a high carb diet around 400g+ of COMPLEX carbs. These are essential. Post workout shake and meal are also the most important as these dictate how big you're going to be. Don't forget protein is important too!
Diet 70% training 30%
Look up bulking diets to get size then cuts to define up
ETA: as for exercise compound movements if your struggling for time as these hit every muscle and obviously cardio is important. 1hour a week bare (sp?) minimum!
Edited for speeling
Edited by smiffy180 on Thursday 31st January 23:13
My two cents worth...
... if you are lucky and can eat well without gaining fat then plenty of good, wholesome food including enough greens/veg etc. to keep you healthy if eating a significant amount of protein. And eat a significant amount of protein!
I follow every session with a protein shake and some carbs to help me recover, some also have protein or BCAA capsules etc. before training so "it's" there ready to be used a.s.a.p - seems to be quite a bit of research to suggest that post training is a good time (sometimes called an anabolic or metabolic window) to replenish the body.
Training wise I may be out of step with others here but I'd recommend a period of a few weeks of a breaking in/pre-hab routine with plenty of stretching, rotator cuff work, learning moves and good form at sub-limit amounts etc. and bodyweight squats, push ups, pullups etc. Maybe with a trainer to get you in the groove?
Then when you really 'go for it' if you can only do 3 days (no problem in my mind) I'd do something like this, I expect others will soon add other favourite lifts - though I don't think you need too many if you work hard enough:
Day 1 - deadlifts, bent over rows, hyperextensions, chins if you can
Day 2 - bench press, dips, bent laterals, side laterals, rotator cuff/pre-hab work
Day 3 - squats, leg curls, ab/trunk work
You could add a different exercise or do a swap from time to time to avoid mental as well as physical staleness, like incline bench press or OH press instead of flat bench. I'd also keep volume/number of sets post warm ups reasonably low too but work hard on the ones that count.
If it's size you are after I'd vary reps per set from c.6 through 10 on the bigger lifts, maybe a few more on things like 'raises. I wouldn't be doing too many forced reps or drop sets or whatever seems popular in the first stage either.
... if you are lucky and can eat well without gaining fat then plenty of good, wholesome food including enough greens/veg etc. to keep you healthy if eating a significant amount of protein. And eat a significant amount of protein!
I follow every session with a protein shake and some carbs to help me recover, some also have protein or BCAA capsules etc. before training so "it's" there ready to be used a.s.a.p - seems to be quite a bit of research to suggest that post training is a good time (sometimes called an anabolic or metabolic window) to replenish the body.
Training wise I may be out of step with others here but I'd recommend a period of a few weeks of a breaking in/pre-hab routine with plenty of stretching, rotator cuff work, learning moves and good form at sub-limit amounts etc. and bodyweight squats, push ups, pullups etc. Maybe with a trainer to get you in the groove?
Then when you really 'go for it' if you can only do 3 days (no problem in my mind) I'd do something like this, I expect others will soon add other favourite lifts - though I don't think you need too many if you work hard enough:
Day 1 - deadlifts, bent over rows, hyperextensions, chins if you can
Day 2 - bench press, dips, bent laterals, side laterals, rotator cuff/pre-hab work
Day 3 - squats, leg curls, ab/trunk work
You could add a different exercise or do a swap from time to time to avoid mental as well as physical staleness, like incline bench press or OH press instead of flat bench. I'd also keep volume/number of sets post warm ups reasonably low too but work hard on the ones that count.
If it's size you are after I'd vary reps per set from c.6 through 10 on the bigger lifts, maybe a few more on things like 'raises. I wouldn't be doing too many forced reps or drop sets or whatever seems popular in the first stage either.
I'm the same as you OP in the sense that I eat what I want and don't put on weight.
Started taking my work outs more seriously at the end of last year and seeing good results. Diet is key as you need to make sure you get enough carbs and protein etc, I'm eating around 3500 calories a day at the moment and although it gets to the point where I don't want to eat anymore, I'm starting to see good results.
There was a thread a short while ago on here about protein and a few people put their diets up which was a big help. I'll try and find it in a bit.
I've put on half a stone since New Year's Day, my strength has improved massively and best of all, people have started commenting on how you can tell I am going to the gym. It's the little things like that that give me the motivation to keep going with the eating/training when I can't be arsed
Started taking my work outs more seriously at the end of last year and seeing good results. Diet is key as you need to make sure you get enough carbs and protein etc, I'm eating around 3500 calories a day at the moment and although it gets to the point where I don't want to eat anymore, I'm starting to see good results.
There was a thread a short while ago on here about protein and a few people put their diets up which was a big help. I'll try and find it in a bit.
I've put on half a stone since New Year's Day, my strength has improved massively and best of all, people have started commenting on how you can tell I am going to the gym. It's the little things like that that give me the motivation to keep going with the eating/training when I can't be arsed
Keep things simple.
Eat clean and sensibly, but more than you do now, with a fair bit of protien (from food or shakes).
Day 1: Squat + something else
Day 2: Bench + something else
day 3: Deadlift + something else
'Somthing else' should be commesurate with you aims- ie. what you want to get bigger. Rep wise, find what works for you- some get good results going to failure, others lower reps and everything inbetween. Likewise with weights- high or low weights both work. Probably best to do both over a period of time.
Find what works for you.
(Someone will probably be along soon to tell you to do 1 leg Buso ball squats with an unevenly loaded bar.....)
Eat clean and sensibly, but more than you do now, with a fair bit of protien (from food or shakes).
Day 1: Squat + something else
Day 2: Bench + something else
day 3: Deadlift + something else
'Somthing else' should be commesurate with you aims- ie. what you want to get bigger. Rep wise, find what works for you- some get good results going to failure, others lower reps and everything inbetween. Likewise with weights- high or low weights both work. Probably best to do both over a period of time.
Find what works for you.
(Someone will probably be along soon to tell you to do 1 leg Buso ball squats with an unevenly loaded bar.....)
Hoofy said:
Out of interest, if you only do two exercises per day, don't you have energy to do something else? Maybe it's because my load is light? But then it's damned heavy for me.
Two big, compound type, exercises per day worked hard (enough) and good food and diet and you'll grow (unless you're a Mosely!)
Hoofy said:
That's a good point. I need to get out of my "the only way I'll get value for money at the climbing centre is to climb until I cannot get off the ground" mentality. 
So your gym visit might only be 15 minutes?
Seriously, some of my sessions these days are only 10 to 12 mins with an average of between 20 to 30 mins and I'm keeping muscle at the same time as dumping fat - quickly again now too. So your gym visit might only be 15 minutes?
If I wanted to get bigger and stronger I'd use different exercises and rep schemes and eat more. I wouldn't up the time too much apart from variety/shock days etc. I went through a Mentzer inspired phase when we did pretty short, low set workouts and got bigger/stronger pretty quickly.
But then there are others (some bodybuilders claim and many strongmen/powerlifter types seem to) who do several hours a day in a gym. I bet diet is a key to them, and maybe drugs?
Hoofy said:
Out of interest, if you only do two exercises per day, don't you have energy to do something else? Maybe it's because my load is light? But then it's damned heavy for me.
I train 5 days a week usually, so it all adds up. Also do some KB stuff 2 evenings a week as well.
Edit- I'd probably do more per session if i was only doing 3 days per week....probably 3 excercises per session.
Edited by didelydoo on Friday 1st February 12:20
All cool stuff.
To pick a different way of putting it; The real trick is to max your Testosterone and HGH production, your growing hormones. That I know of there's several ways to increase these -
Increase your power/effort requirements - lift big with compound exercises, as said.
Train with exercise-dense sessions - the amount of exercise done in the amount of time spent exercising.
Create muscle confusion - massively vary your routines, regularly or randomly.
Increase tension in muscles during exercise - "squeezing" at the top of reps, FROM, maximum contractions, holding contractions etc.
Increase intensity - very high weight, very low reps.
These can be done separately as standalone routines or combined into one (though not a good idea to combine lifting big in dense sessions as these can really stress your ability to deal with high blood pressure etc. so for e.g. dense goes better with low weight.)
There will be other takes on this.
Fuel your body properly with the right foods at the right times in the right quantities.
Rest your body properly with full days off and 8 hours sleep each night.
To pick a different way of putting it; The real trick is to max your Testosterone and HGH production, your growing hormones. That I know of there's several ways to increase these -
Increase your power/effort requirements - lift big with compound exercises, as said.
Train with exercise-dense sessions - the amount of exercise done in the amount of time spent exercising.
Create muscle confusion - massively vary your routines, regularly or randomly.
Increase tension in muscles during exercise - "squeezing" at the top of reps, FROM, maximum contractions, holding contractions etc.
Increase intensity - very high weight, very low reps.
These can be done separately as standalone routines or combined into one (though not a good idea to combine lifting big in dense sessions as these can really stress your ability to deal with high blood pressure etc. so for e.g. dense goes better with low weight.)
There will be other takes on this.
Fuel your body properly with the right foods at the right times in the right quantities.
Rest your body properly with full days off and 8 hours sleep each night.
Ordinary_Chap said:
Lots of good suggestions here. I've spent about 4 years now growing and have gone from 11 stone to just over 16 stone.
I agree with all of the above so my key points are;
1. Always perform compound lifts, nothing causes growth like them. So they would be the top 3, deadlift, bench press + Squat. I generally believe in train hard, train heavy and train intense. I also like periodisation so for 3 months, I do low reps, heavy weight and then for the next 3 months I do high reps, lighter weights. By doing that you are hitting the muscles in very different ways.
2. Beginners are most likely to benefit from 3-4 sessions a week, anymore and you may find you mentally and/or physically get burnt out although it depends on how hard you want to push and how fast.
3. Diet, its critical you feed your body the right nutrients to allow it to grow. If you don't enough of the right foods, you're going to make it very difficult to grow. Lots of different diets out there and thoughts but I for the most part stick to a high protein/moderate fats/low carb approach. I always aim for 1.5-2g of protein per pound of body weight in my diet.
4. Supplements; I only ever bother with 3 and that is; Protein powder, BCAA's (great for reducing muscle soreness) and Creatine. I buy from MyProtein and do not ever buy the big commercial brands like maximuscle.
So a classic 4 day bodybuilding routine could look like;
Monday - Chest/triceps (push)
Tuesday - Legs
Wednesday - Off
Thursday - Back/biceps (pull)
Friday - auxiliary muscles - Shoulders, abs, calves
Weekend - off
Training is the stimulus for growth but then the body needs enough time off training to actually grow.
So essentially keep it simple, train 3-4 times a week and eat well. There's obviously more to the specifics of diet and training but you need to decide what works for you and what you want to achieve then we can point you in the direction of some good resources for that.
Lee
LeeI agree with all of the above so my key points are;
1. Always perform compound lifts, nothing causes growth like them. So they would be the top 3, deadlift, bench press + Squat. I generally believe in train hard, train heavy and train intense. I also like periodisation so for 3 months, I do low reps, heavy weight and then for the next 3 months I do high reps, lighter weights. By doing that you are hitting the muscles in very different ways.
2. Beginners are most likely to benefit from 3-4 sessions a week, anymore and you may find you mentally and/or physically get burnt out although it depends on how hard you want to push and how fast.
3. Diet, its critical you feed your body the right nutrients to allow it to grow. If you don't enough of the right foods, you're going to make it very difficult to grow. Lots of different diets out there and thoughts but I for the most part stick to a high protein/moderate fats/low carb approach. I always aim for 1.5-2g of protein per pound of body weight in my diet.
4. Supplements; I only ever bother with 3 and that is; Protein powder, BCAA's (great for reducing muscle soreness) and Creatine. I buy from MyProtein and do not ever buy the big commercial brands like maximuscle.
So a classic 4 day bodybuilding routine could look like;
Monday - Chest/triceps (push)
Tuesday - Legs
Wednesday - Off
Thursday - Back/biceps (pull)
Friday - auxiliary muscles - Shoulders, abs, calves
Weekend - off
Training is the stimulus for growth but then the body needs enough time off training to actually grow.
So essentially keep it simple, train 3-4 times a week and eat well. There's obviously more to the specifics of diet and training but you need to decide what works for you and what you want to achieve then we can point you in the direction of some good resources for that.
Lee
What diet/food would you recommend eating on a daily basis then to provide the growth that I am looking for
Without illegal drugs…
Lift heavy, lift often, sleep well, eat right and you won’t go far wrong.
Discipline, hard work and knowing your body is essential.
It takes a while, but well worth it. If you are training on a daily basis (going heavy) then please eat and then eat some more. Your body will like you for it.
Don’t listen to no carbs before bed and all the broscience out there. Just make sure your fat and protein is relatively high and carbs just to stop you from being tired.
Lift heavy, lift often, sleep well, eat right and you won’t go far wrong.
Discipline, hard work and knowing your body is essential.
It takes a while, but well worth it. If you are training on a daily basis (going heavy) then please eat and then eat some more. Your body will like you for it.
Don’t listen to no carbs before bed and all the broscience out there. Just make sure your fat and protein is relatively high and carbs just to stop you from being tired.
If you're training purely for size to look strong I.e. bodybuilder. Whenever you do an exercise, doing it with a lighter weight with perfect technique is far better than doing a heavier weight with crappier technique. A muscle doesn't care how much weight you're lifting or how many reps you do, it just cares about getting a good workout to grow so perfect technique is the best way to do it.
And I've always been told 1g of protein per lb of body weight, not 1.5 - 2lbs, otherwise before I started cutting down my fat and weight, I'd be consuming 500g of protein a day which is far too much.
It's generally said to be 1.5 - 2g of protein a day for kg of body weight.
And I've always been told 1g of protein per lb of body weight, not 1.5 - 2lbs, otherwise before I started cutting down my fat and weight, I'd be consuming 500g of protein a day which is far too much.
It's generally said to be 1.5 - 2g of protein a day for kg of body weight.
Edited by Regiment on Monday 11th February 15:25
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