Quote:
Originally Posted by blkgsr
I know there's 517 pages on this, but does anyone have a good link to a routine that will
1) first help me gain back and add size
2) increase strength
3) sculpt and form a better upper body (also legs as they're "chicken leg" like)
I know all three are the whole idea behind lifting but without trying to come across as too idiotic those are my goals.
I DON'T have any interest in getting monstrous or lifting heavy weight, but want to increase size/strength and tone a good physique.
I’m 6’1” and 188lbs right now and “soft”, would like to drop the belly and get a decent bf% and be around 195-200 lbs.
Been reading every ones comments about Assault and that looks like a good option for me as after work I’m normally dead and way too tired to get to the gym but I need something that will get me some energy to hit the gym. Anything else that I should be looking into?
Thanks
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1) Buy Starting Strength by Rippetoe. E-book is $10
2) Use his routine, or "5x5 Stronglifts"
3) When you can do the following, then you can focus on 'bulk' if that's your end goal:
-Squat 1.5x your bodyweight
-Deadlift 1.5 your bodyweight
-Overhead press 105 lbs
- 30 push ups, 20 dips, 10 chinups at bodyweight
4) Eat at lest 200g of protein a day. Don't worry about the rest too much, it will take care of itself if you are getting your 200g from FOOD.
By the time you reach these goals, you will have a significantly improved physique. I am not even there yet (5 pounds to go on deadlift) and I have seen quite a nice improvement in the last 3 months (most of which came in the last 1 month when I switched routines)