I want to gain muscle mass and weight from working out. I dont want to buy protein drinks or any of that stuff. Heres the equipment i have in my basement
gold gym bench (Squat, bench, and legs/curl on end)
Curling Bar
Dumbells
Fitness ball (idk what they are called)
Im 6ft and weight ~138lbs so im pretty skinny
DO THIS
3 times a week
Horizontal push – Bench press variation/angled dips
Horizontal pull – Bent over row/seated cable row
Vertical push – Overhead press variation
Vertical pull – Wide/narrow grip pull up
Quad dominant – Squat variation
Hip dominant – Deadlift RDL/SLDL
Vary you set rep ranges:
Monday – 5×5
Wednesday – 3×8
Friday – 3×10-12
Make sure you are consuming 1.3 grams of protein per kilo of lean bodyweight and make sure you drink 2litres of water a day.
Eat properly (YOUR BMR [google it] + 500 clean calories a day)
You should check out the site www.RealMuscleMen.info its really helpful if you want full scale , food routine/plan and weight lifting program thats really important if you want to gain weight
One Comment
DO THIS
3 times a week
Horizontal push – Bench press variation/angled dips
Horizontal pull – Bent over row/seated cable row
Vertical push – Overhead press variation
Vertical pull – Wide/narrow grip pull up
Quad dominant – Squat variation
Hip dominant – Deadlift RDL/SLDL
Vary you set rep ranges:
Monday – 5×5
Wednesday – 3×8
Friday – 3×10-12
Make sure you are consuming 1.3 grams of protein per kilo of lean bodyweight and make sure you drink 2litres of water a day.
Eat properly (YOUR BMR [google it] + 500 clean calories a day)
You should check out the site http://www.RealMuscleMen.info its really helpful if you want full scale , food routine/plan and weight lifting program thats really important if you want to gain weight
References :
18 years of experience