MushroomCloud
Joke
- Joined
- Jan 19, 2016
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I was an endurance athlete in high school, so my body was in good condition when I was 21. But I was skinny as fuck and 145 pounds. I didn't achieve optimal results in one year, but I gained about 25 pounds of muscle and around 10 pounds of fat, ending up at around 18x pounds. What really helped was this:
6 week plan:
6 days per week, 2 hours per day, high volume bodybuilding routine, including deadlift, squat, bench, overhead press, pull ups, tricep exercises (skull crushers), forearm exercises, grip exercises, rowing exercises, shrugs, calve isolation, leg press, and weighted crunches... divided into 3 separate workouts each done twice per week. That's 12 hours of heavy lifting per week.
Add a shitload of protein powder and enough calories.
Ignore other priorities for those 6 weeks. Just fucking lift.
6 week plan:
6 days per week, 2 hours per day, high volume bodybuilding routine, including deadlift, squat, bench, overhead press, pull ups, tricep exercises (skull crushers), forearm exercises, grip exercises, rowing exercises, shrugs, calve isolation, leg press, and weighted crunches... divided into 3 separate workouts each done twice per week. That's 12 hours of heavy lifting per week.
Add a shitload of protein powder and enough calories.
Ignore other priorities for those 6 weeks. Just fucking lift.