Originally Posted By: terzaghi
I'd be open to specific workout routines or food/shake suggestions and I'd consider re-attempting to bulk up a little.


The basic rule if you are trying to bulk is to eat more and simplify your workout. Stick to compound exercises. Squat, Dead Lift, Bench Press (various types), Shoulder Presses (various types), Pull Ups/Chin Ups, Rowing movements (various types). Cut out virtually all isolation movements. Here is a very good exercise directory which describes what each exercise targets and how:

http://exrx.net/Lists/Directory.html

Ideally you want to keep it as simple as possible and do full body workouts every time you exercise. One simple way is to pick two pushing movements, two pulling movements and two squatting movements alternating between them each workout. For example right now my workout is 5 sets of 5 reps:

A/B
Dead Lift / Squat
Flat Bench Press / Standing Shoulder Press
Pull Ups / Cable Rows

If you are looking for a complete plan here is a similar one you could follow:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

The eBook covering this is free and linked at the bottom of the page:

http://stronglifts.com/stronglifts-5x5-ebook-download/

Here are the FAQs:

http://stronglifts.com/forum/f6/stronglifts-5x5-faq-read-before-asking-questions-3141.html

That is just one of many strength programs but all should revolve around the same basic principle of a few compound exercises preferably done as whole body workouts 3 or more times a week.

Here are some more:

http://www.hypertrophy-specific.com/hst_index.html (a modified version of which I am doing right now combined with the program above)

http://doubleyourgains.com/doubleyourgains-3-5-beginners-strength-training-program

http://exrx.net/Lists/WorkoutMenu.html

And there are many more out there but the basic concept is the same a few basic compound exercises, working out the whole body 2-3 times a week minimum either whole body every workout or A/B splits, progressive loading (increase what you lift every workout/week), cycling weights when you plateau and most important eating and resting enough.

I actually have to work out now so I’ll hit nutrition when I get back. wink


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