So you want to get big, do you?
I'm going to lay out the basics for you. Follow my advice for 6 months with out fail, and you will be the biggest guy in your social circle. There is so much more to gaining mass than following weight regimen. I'm going to briefly talk about how to gain the most muscle in the shortest amount of time. You can find more resources online to supplement my guide.
1) get the right attitude.
Look up famous bodybuilders- read their bios and quotes. Subscribe to a muscle magazine. Picture yourself working out in the gym, and the results you will achieve.
2) set goals
How much muscle do you want to gain? What muscle groups do you want to focus the most on?
3) Create a plan.
So you decided you want to gain 1 pound of muscle a week for 6 months. This is 24 pounds of solid mass! You will look like the hulk if you can pull this off. OK maybe not the hulk, but you could look like Rashad Evans.
The plan will consists of what you eat, how much you work out, and how much you sleep.
Work out plan
For the first 2 weeks you will focus on getting your body physically prepared to lift a shit ton of weights.
Keep a journal to help you remember what weight you did last time
Week 1&2 Day 1,2, and 3
3 Miles of cardio
light stretching warm up
Bench press - 3 sets of 12 (the 12th rep will be the most weight you can complete, if you were to attempt a 13th rep you would fail.)
Military Press- 3 sets of 12
Bicept curls - 4 sets of 8
Machine dips- 4 sets of 8
weighted sit ups- 3 sets of 12
lat pulldown- 3 sets of 12
deadlift- 4 sets of 8
squats - 4 sets of 8
leg curs - 3 sets of 12
calf raises - 3 sets of 12
Also, sprinkle in push ups and pull ups
Ok, so you have finished the first 2 weeks and you are feeling great. Now is when we get more focused. Our goal now is to focus on specific muslce groups each work out, and beat them like a cheating wife. (jk, don't ever beat your wife)
Day 1 - Chest and Abs
(Choose 3 of the 4 listed chest excersizes)
Bench press - 3 sets of 8
Incline Press- 3 sets of 8
Cable Flys - 3 sets of 12
Decline press- 3 sets of 8
Decline wieghted sit ups- 3 sets of 10
Biclycles(look this up if you don't know what it is)- 3 sets of 50
Kings chair - 3 sets of 20
planks - 3 sets of 1.5 minutes
Sprinkle in sit ups and push ups
Day 2 - Bicepts and Tricepts - Legs and Uppper back
Day two is what we refer to as a 2-a-day. You will be going to the gym twice. Preferable once in the morning and once at night
3 sets of 8 for all following excersizes. Again you want the eighth rep to be the last rep you could complete. if you were to try a 9th rep you would fail from exhaustion.
work out 1
Curved Barbell Bicepts curls
Pull ups
Cable Curls
Sitting curls
Tricept press
Dips
Skull crushers
Dumbell overhead tricept lifts
Work out 2 (3 sets of
squats
leg curls
leg extensions
abductors
adductors
Lat pulldown
row machine
Bent over row
pull ups
Day 3 - lower back and miscellaneous
deadlift 5 sets of 5
back raises
calf raises
wrist curls
sit ups
planks
side ab raises
Day 4- shoulders- shoulders gets its own day because I love this work out so much
Shoulder raises
Military press
side laterals to front raise
clean and press
power partials
Day 5
Stretch and rest
This is a very easy day designed to be done in the gym or at home. The point here is to make sure you are stimulating your muscles but also giving them a break from the intense work out
Make sure you are stretching after day though.
Eat like a champion.
This is extremely important. You just worked out all week in the gym, now you want to make sure you get maximize each and every set by eating properly.
You goal here is to get enough calories. If you don't get enough calories your body won't be able to convert all your hard work into muscle. Personally, I need 4000 calories when following the routine I just gave you. I stand 6 feet 2 inches and weigh 200 pounds. You will need slightly more or less depending on your specifics. You want to make sure you are eating clean and healthy food.
40% protien- 1 gram of protein for ever pound you weigh. Eat lean meats like turkey and chicken. Supplement with weigh and casien protein.
40% carbs - brown rice, whole grains, Avoid white breads, pizzas pastas, and beer. These break down to quickly to be optimal
20% fats - avacados, olive oils, ect. Avoid process foods high in saturated fat.
Basically you should be eating food with the least amount of ingredients listed on the ingredients label.
As far as supplements go:
Multi-vitaman
Fish oil
Vitamin D
Creatine
Branch Chain Amino Acids
Pre work out like N.O. Xplod
High quality protein.
Please avoid the mass gainers and eat accordingly. Mass gainers are filled with so much shit.. Invest in a good whey protein and eat a shit ton of avocados, pb&j's, and whole milk when you consume the shake.
Again! make sure you are getting enough calories or all your hard work in the gym will be wasted.
sleep
Make sure you are getting at least 8 hours a night. Your body uses sleep to produce valuable hormones that help you in the gym and outside of it.
4) Get into the gym and track your progess
Tracking your progress helps you recognize the small gains you make. The thing about bodybuilding is that you won't be able to tell a difference from day to day, but if you look at your work out log, you will see you can curl 10 more pounds that you could last month ect.
5) don't give up. If you feel unmotivated, message me or look up videos of your favorite bodybuilders.
In closing, you have to work out hard and eat heavy. Following my plan with everything you got will help you put on mass as quickly as possible. I gained 40 pounds in 8 months following it. I am blessed with the ability to put on mass quickly, but you said you were skinny so your results will show better than mine!
Stay focused and keep you mind on the goals. Working out is my favorite part of the day. It is a time when no one expects anything from me but myself. I can sit at a bench, put weights on, and count to 8. Life doesn't get more satisfying and simple than that.