Skinny boi

[brad19]

Im small and skinny, just turned 20yrs old, 9.5 stone, my goals are trying to gain size/lean muscle
my training is as follows;

Day1 - Push (Chest, shoulders, triceps)
Day2 - Moderate ab excercise, some sit-ups
Day3 - Pull (Back, biceps)
Day4 - Moderate chest eg. some press-ups
Day5 - Legs & Mid-section
Day6 - Moderate biceps, pull-ups or DB curls

I write down my session and try to increase the weight at least every 2 sessions (1 if possible)
Does this seem a good way to work-out if i'm aiming to maximise growth?
Should i skip the rest day workouts to aid bulking up? or are they aiding in muscle growth?
And i am eating ALOT!! As healthily as i can
PS. Training day workouts seem to last about an hour to an hour & a quarter

[Bolf]

Hi, there I'm no expert, but a lot of people reccommend the following for beginners (maybe not just beginners, i don't know)

Pull (mondays)

Deadlifts
Wide Grip Chins
Bent Over Row
Alt DumB Bell (DB) Bicep Curls

Push (wednesdays)

BenchPress
Incline DB Press
Seated DB Shoulder Press
Dips

Legs (Fridays)

Squats
Straight Leg Dead Lifts (or leg press perhaps)
Calf Raises
Crunches

[rusty26]

I agree with Bolf- seems like your doing too much, you need to focus on the basic compound moves- bench, squats & deadlifts (well thats what everyone keeps telling me!!)

By doing too much you will overtrain and not see any gains- Im currently three weeks into the PPL and agree its a decent workout.

Also your workouts should only last between 45mins to an hour to be effective!- read it somewhere forgotten where now thou

Other factors are: make sure your diets spot on and that you get plenty of sleep, 8 hours min

hope that helps

[Richard]

Agree with the above, no need for the extra stuff. Just do push, pull, legs outlined by Bolf.

More is not better

[he.man]

my routine also lasts 1hour to 1hour 15minutes ..... i rest a few minutes between each rep/set depending how wrecked i am

[SamD]

Hi Brad, I'm 5 weeks into the PPL routine and really enjoying it. Gains are quicker than I have ever seen on any other routine and because its simple compound lifts your body gets a whole workout over the week without hours of training.

The key to it all though is the diet, 6 'good' meals a day and make sure you get the protein and carbs in the right places, look at the muscle and size goal on MP homepage and look at the diet there for suggestions. Eat Big!

My journal is below if you wanna give it a read as I had a lot of questions to ask which were answered well.

Good luck with it.

[brad19]

I read on here
myprotein.co.uk/your-goals/lean-muscle/?article=training
that muscles are rested properly in 2-3 days, so thats why i have included a light workout 3 days later (I just do 10-20mins at home)
Should I cut it out completely then or do you not think its beneficial??
i try and give my muscles more stamina on the light workout days
eg.on the push day i do press-ups, I try and add 5 reps each week
im only doin 30 wide stance, 30 normal stance and 25 close stance press-ups, so i wouldnt think this is 'over-training' is it?
But as i have a building up goal, should i cut it out?? or will it be doin good
(Its been working by the way, Im almost 5kg heavier than when i started in late september)

[Richard]

Yeah just cut it out & do push, pull, legs as is. The other stuff is unnecessary effort, give your body a chance to recover on your days off, & you'll make more progress on your training days.

Like I said, more is not better

[SamD]

Quote

I read on here
myprotein.co.uk/your-goals/lean-muscle/?article=training
that muscles are rested properly in 2-3 days, so thats why i have included a light workout 3 days later (I just do 10-20mins at home)
Should I cut it out completely then or do you not think its beneficial??
i try and give my muscles more stamina on the light workout days
eg.on the push day i do press-ups, I try and add 5 reps each week
im only doin 30 wide stance, 30 normal stance and 25 close stance press-ups, so i wouldnt think this is 'over-training' is it?
But as i have a building up goal, should i cut it out?? or will it be doin good
(Its been working by the way, Im almost 5kg heavier than when i started in late september)

I would stick to the three days and see what happens, gives good time for the muscles to recover which is invaluable. You may have put on 5kg since sept but would it of been more if you hadn't of been working on the rest days? Worth a try surely?

[Richard]

As far as your muscles recovering in 2-3 days, & training them more frequently you could then go for a 4 day upper lower split, for example, like the one in the muscle & size article.

There is a lot to be said for both approaches. As you've chosen push, pull, legs I would stick with that, its a very good programme & has everything you need

What you don't want to be doing is lots of unnecessary exercises leading to overtraining