Lifting build: Get mass or die trying

[Trex]

I'm 6ft and have always weighed around 60-65kg, this made me resemble a clean cut heroin addict.

I signed up to the gym as support for my partner as she wanted to lose some weight. Little did i know I would be hooked after noticing some strength gains.

 

Starting program as of 2 months ago:

Bench: 6x10 30kg

Lateral raises: 6x10 5kg

Upright rows: 6x10 45kg

T bar: 6x10 30kg

 

Program as of 15/7/16:

Bench: 4x8 60kg 3x8 55kg

Lateral raises: 2x8 10kg - 4x4 10kg - 4x4 8kg

Upright rows: 2x8 65kg - 4x8 60kg

T bar: 2x8 45kg - 4x8 40kg

 

I've been slack with leg days as i am always on my feet at work. This will change next week. Say hello to the tin man!

I just had a new program made today with roughly 8 new exercises, so i will get a base weight on each exercise and update as i go.

[gtr0321994]

Good luck on your journey

[L33SH]

On 7/16/2016 at 8:49 PM, Trex said:

 

I just had a new program made today with roughly 8 new exercises, so i will get a base weight on each exercise and update as i go.

Why so many exercises? If you're trying to build muscle why not stick with the compounds rather than isolation?

[Trex]

I'll let you know what they are this afternoon leash and you can let me know what you think. I had a few goals in mind which would have contributed to the program. I.e. Bigger chest and to pull my shoulders back.

Right now I'm waiting to be seen by my physio as I think I've pinched my ulnar or it's being squished. Booked in for a massage Wednesday too.

[L33SH]

3 hours ago, Trex said:

I'll let you know what they are this afternoon leash and you can let me know what you think. I had a few goals in mind which would have contributed to the program. I.e. Bigger chest and to pull my shoulders back.

Right now I'm waiting to be seen by my physio as I think I've pinched my ulnar or it's being squished. Booked in for a massage Wednesday too.

Good job getting straight on the physio.. unfortunately it seems part and parcel of lifting! I have acupuncture regularly these days. Massage can be beneficial as long as it's done by someone trained in remedial or sports massage.

Edited July 18, 2016 by L33SH

[rev210]

Great to see you attacking the iron Trex !

In terms of putting on mass , it's not hard once you have the basics . Just remember genetics will govern how this all works for you but, you can be a totally different looking 'you' in as little as a few months .

Compound movements are key as the very savy L33SH has pointed out ,along with eating well and getting rest This will see you tipping the scales the right way with strength as a bonus. To make life easy you can try out "strong lifts" . It's got an app thats easy to follow and takes some guess work out of begining.  Strong lifts is just a rehash  of the good old 5/5/5 workout, it does the job. I'd also couple this with getting to work on fixing your shoulder girdle and scapular mobility and strength . Some movements with bands like YWTL's you can fit between sets doing things like bench that focus on internal rotation . Also stretch out your chest, daly. Nothing that takes alot of time, we are talking 10-20 seconds of streching a few times a day for the chest. Youtube has stacks of good channels with examples of stretches to improve shoulder mobility too.

It's possible the ulnar nerve thing can be related to shoulder issues, get a tennis ball and lean against it on a wall (roll around the rear of your shoulder and upper middle back for tender spots.If you find one hold on it on the most painful spot for a good 20 seconds with pressure , repeat each day till it improves.

The current workout could be impacting that also, as it's got an over emphasis on interna shoulderl rotation movements  . Lose the upright rows completely, they aren't great for development and put the shoulder in a less than ideal position. Ther are better movements not least of which is the overhead press (learn to do it right). Again strong lifts isn't bad.

hope those thoughts help a little .  Bottom line is do the work and you will see the results .

 

 

Edited July 18, 2016 by rev210
.

[L33SH]

If I can just add to your post Rev; internal rotation is an absolute must! I'm seeing a specialist due to shoulder bursitis and I've been doing internal/external rotation exercises and incorporating band pulls into my workouts too. The specialist has really honed in about having a strong posterior chain and core, (which I'm working on atm to improve pain associated with lower back disc protrusion.) I've started doing yoga and Pilates again... The amount of strong males in the classes is impressive. There's a couple of football players in the yoga class who are very agile and flexible. So if I could make a suggestion... Don't forget the posterior chain!

[Trex]

1 hour ago, L33SH said:

Good job getting straight on the physio.. unfortunately it seems part and parcel of lifting! I have acupuncture regularly these days. Massage can be beneficial as long as it's done by someone trained in remedial or sports massage.

The bloke doing my massage is the same bloke who is doing my programs at the gym. Has all the certs etc  

I will never go to one of those mall massages, none of them have been able to name muscle groups, bones etc. It's quite shocking.

 

My physio agreed it could be the ulnar is being pinched, could also be measles as he has had a few cases of ultra sensitive skin, forearm pain etc. I have 3 new stretches to add to my morning routine and I am going back on friday for a checkup. 

[The Bogan]

You has PM

[Trex]

22 minutes ago, rev210 said:

Great to see you attacking the iron Trex !

In terms of putting on mass , it's not hard once you have the basics . Just remember genetics will govern how this all works for you but, you can be a totally different looking 'you' in as little as a few months .

Compound movements are key as the very savy L33SH has pointed out ,along with eating well and getting rest This will see you tipping the scales the right way with strength as a bonus. To make life easy you can try out "strong lifts" . It's got an app thats easy to follow and takes some guess work out of begining.  Strong lifts is just a rehash  of the good old 5/5/5 workout, it does the job. I'd also couple this with getting to work on fixing your shoulder girdle and scapular mobility and strength . Some movements with bands like YWTL's you can fit between sets doing things like bench that focus on internal rotation . Also stretch out your chest, daly. Nothing that takes alot of time, we are talking 10-20 seconds of streching a few times a day for the chest. Youtube has stacks of good channels with examples of stretches to improve shoulder mobility too.

It's possible the ulnar nerve thing can be related to shoulder issues, get a tennis ball and lean against it on a wall (roll around the rear of your shoulder and upper middle back for tender spots.If you find one hold on it on the most painful spot for a good 20 seconds with pressure , repeat each day till it improves.

The current workout could be impacting that also, as it's got an over emphasis on interna shoulderl rotation movements  . Lose the upright rows completely, they aren't great for development and put the shoulder in a less than ideal position. Ther are better movements not least of which is the overhead press (learn to do it right). Again strong lifts isn't bad.

hope those thoughts help a little .  Bottom line is do the work and you will see the results .

 

 

By genetics you mean family traits? If so I should be massive lol. My elder brothers are pretty big and my twin looks like he lifts when he doesn't. 

 

I will be giving this new program a go before i change it up, i didn't think much of the last program but have seen great progress in body size  The bloke doing my programs has trained quite a few skinny's and have seen them around the gym, their transformation is something to be admired. What is the 5/5/5 workout though? Is that arnies one?

I don't exactly have a rest day, I work with australian hard wood and lift all day everyday. This has been very evident in that my body fat has decreased while my intake has increased to 4 meals and 3 mass gainers a day. I have to force more in and take it easy on satuday and sunday.

 

I stretch every morning for 10 minutes before work, most of my stretches are from my physio with certain problems i have had in the past and for the work i do.

 

Yep, not doing the upright rows anymore, i did read that a lot of people have had problems with it, i do enough of them at work anyway  

[Trex]

ok so figuring out weights tonight. Will probably take another 2 sessions to get an exact weight down.

 

1:

Bench - 20mins - 3x8 60kg - 4x8 55kg

Incline bench - 20mins 6x8 40kg

DB bench - 20mins 6x8 15kg

Dips 20mins 5x5

 

2:

Pullups - 20mins

Seated rows - 20mins

Lying bent over row - 20mins

Curls - What ever

 

3:

Squats

DB sumo squat

Hamstring curl

Back extension

Situps

 

I believe i a doing a 5 day workout, will have to confirm on wednesday.

mon 1 - tue 2 - wed 1 - thur 2 - fri 3

[The Bogan]

Power Clean and Press is my personal favourite movement for strength.

[L33SH]

I don't understand this program. So Monday you're just doing bench and dips? Tuesday rows? Etc

[Trex]

Yeah. Front then back. ?

[L33SH]

okay

[Trex]

Power Clean and Press is my personal favourite movement for strength.

I can imagine. They look like fun

[Trex]

okay

What's wrong? Tell me ha

I will most likely add in t bar into #2 as I love having big lats now. Also will ask to add in something for traps too.

[L33SH]

What's wrong? Tell me ha

I've explained a few times now the most efficient method for what you want to achieve

E.g. Why dumbbell press after bench press?

[Birds]

I'm a big proponent of stretching and yoga type holds these days. I do them on weekend mornings when I get out of bed and sometimes after exercise (have heard it's not good to do stretches less than a couple hours before an intense workout). I read some info that suggested stretching will help with muscle growth by stretching the muscle fascia, allowing the muscle more room to grow along the joints rather than being shortened by constant contractions from exercise with no stretching.

Whether there's truth to that or not, there's no denying my mobility and flexibility have improved - much less injury prone now and old injuries have all but disappeared by increasing the range of motion with stretches. The best exercises it has helped with are plyometrics like box jumps. Now up to 125cm and counting

[Trex]

I've explained a few times now the most efficient method for what you want to achieve

E.g. Why dumbbell press after bench press?

You'll have to excuse me, I don't understand. This is all new and some lingo escapes me even after googling.

I have a very small chest. Like almost non existent, and I also don't feel anything in my chest even though I get a 'pump' that's the only explanation I can see as to why doing more chest exercises.

Incline I feel it in my shoulders which is a plus.

And I want to pull my shoulders back, that's my understanding of seated rows.

Laying bent over rows do middle lower back.

Pull-ups will do traps and middle upper back?

And dips do shoulders triceps and if I lean over will do more chest if I like.

1- chest, tri, ant delt

2- back, biceps, pos delt