<p>So, I'm trying to get big.
I need some help.</p>
<p>I can bench 240 max but I look like I can only bench 180 or something.</p>
<p>How many sets and reps for each should i do for each body part?</p>
<p>How important is the recovery period for the muscles and how long should it be?</p>
<p>Also, i heard that the number pf reps determines what you are working on.
Like, 1-6 is strength
7-12 is mass
12+ is endurance and definition.</p>
<p>Is this true?
So should i keep all the reps within 7-12 range to get bigger?</p>
<p>Thanks</p>
<p>yes 7-12 range is good. If you’re just looking to get bigger then Layne’s Hypertrophy Workout would be a good fit for you. I’ve been on it for a couple months with a noticable increase in size and strength. Remember though it’s 90% diet</p>
<p>Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs </p>
<p>Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Back Squat
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days </p>
<p>Tues: Off
(I usually do some cardio)</p>
<p>Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure) </p>
<p>-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 sutted with
-Machine Dips 3x8-12 </p>
<p>Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure) </p>
<p>-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T-bar row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it) </p>
<p>Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure) </p>
<p>-Hack Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12</p>
<p>For hypertrophy do sets with 12-20 reps and sub-maximal loads</p>
<p>Sent from my DROIDX using CC App</p>
<p>What is 5x5?
5 sets with 5 reps each?
So 3x5 is 3 sets with 5 reps each?
Isnt that too little?</p>
<p>I usually do 15 sets for chest…</p>
<p>Nevermind on the “too little” question.</p>
<p>And how is the diet?
What do you mean 90% is diet?</p>
<p>Also, when you say 5x10-15, assuming it means do 5 sets with the reps ranging from 10 to 15, how many reps should i do?</p>
<p>Do i start from 15 or 10?</p>
<p>And what do you mean by, “super-setted”?</p>
<p>If you wanna get big then you have to eat. I eat around 4000 cals a day when I’m bulking and 2800 cals a day when I’m cutting.</p>
<p>What you eat, when you eat really matters. You have to balance your macros. If you want to get big I’d say go with 50% carbs-30% protein-20% fat. You have to put in time in kitchen if you wanna see real results. If you can’t get a proper diet then your time in gym is pretty much a waste.</p>
<p>For reps and workouts just work out one part of your body per day. Like do chest one day, do legs next day, do back other day, etc. You can put in rest days if you feel like it. I used to take rest days but not anymore. And for reps just go with either 6 or 8 and lift as heavy as you can. If you’re trying to get big anything more than 10 reps is a waste. I usually do 6 reps one weak then 8 reps next week and I keep switching back and fort.</p>
<p>Btw this is not the right place to get info about this. If you’re really serious about bodybuilding just go to [Bodybuilding.com</a> - Huge Online Supplement Store & Fitness Community!](<a href=“http://www.bodybuilding.com%5DBodybuilding.com”>http://www.bodybuilding.com) and start reading. It will take you years to really get everything about bodybuilding down so you better start soon.</p>
<p>EAT! It doesn’t matter what workout you’re doing, if you aren’t eating enough, you will not get bigger, even if you get stronger.</p>
<p>The three concepts:</p>
<p>Rest- 72 hours for each muscle group is the optimal amount of rest time to ensure muscle growth.</p>
<p>Periodization- changing up the reps and resistance of your workouts. I.e. 6 reps at 200 lbs(just an example) one workout and then 8 reps at 180 pounds next workout. This is important because your muscles will eventually adjust to a level or resistance and thus slow in improvement.</p>
<p>Working to failure- This is possibly the most important. Each set, you want to do the maximum number of reps until your muscles literally fail, as in you cannot do another rep, rather than going to a set number or getting help on your last rep. Of course you need to have good technique, and a spotter to do this. This isnt to say you just throw weight on and rep away. You want to adjust your resistance so that your maximum number of reps is equal to a certain number, say 8 (so you can utilize periodization.)</p>
<p>Calories, calories, calories. It doesn’t matter how much you left if you hve no fat to turn into muscle. Muscle is very hard to create, you have to have some meat on your bones to turn it into muscle.</p>
<p>I try eating as much as I can. And I also take protein shakes.
I usually use two scoops (50-60g of protein) and take them about 15-20 mins after workout.
Is this the right way? Or should i take it during/before workout?</p>
<p>You should be eating protein throughout the entire day. Protein shakes are best taken ASAP after a workout. I try for less than 10 minutes after.</p>
<p>Dang…I just naturally don’t gain weight. But i guess i’ll try to eat whenever I see food. haha</p>
<p>Look into a workout program. Joe Defranco’s Westside For Skinny Bastards 3 is a great program which mixes conditioning, core and lifting, however it requires a 4 day split, if you don’t have the time, look into Joe Defranco’s Built Like a Badass which is essentially a condensed version of WSB4SB3, in a 3 day split. </p>
<p>Remember, to get big, you also have to eat a lot. PM me if you have any questions</p>
<p>I put on 40 lbs one year if mostly muscle, I had an egg sandwich in the morning then lifted and drank a EAS myoplex mixed with a 2 scoop shake right after. Then right befor bed I made a 2 scoop shake in the blender with a big scoop of ice cream for the colories plus the shake tastes better. Total of 140 g of protein a day and I power lifted for football 6 sets of 3 or my cores and 3 of 15 on the auxiliaries.</p>
<p>“Calories, calories, calories. It doesn’t matter how much you left if you hve no fat to turn into muscle. Muscle is very hard to create, you have to have some meat on your bones to turn it into muscle.”</p>
<p>Omg, no. No! So very wrong. Fat does not turn into muscle. You need to intake calories in order to gain muscle, and in doing so, gain weight. Body fat will not turn into muscle!</p>
<p>Dang… I only have the proteinshakes and i dont havethe money to drinj it excessively!</p>
<p>Il try munching on stuff haha.
Man…it is truly tough putting on some weight!!</p>