Long story short, i need to put on a little more mass. have been lifting for two years. What lacks the most are my legs ( have small joints and you cant tell i hit legs unless i wear short shorts ), and my triceps.

I want to clean bulk , I'm curious as to if somebody could help me out with a regimine / split? I can go lift 7x a week if its necessary. I saw a upper/lower split twice a week, and Im weary on the type of gains to be made from not really hammering the muscle. Kind of touches up just a bit on each body part instead of focusing on 1 part PER day.

~ But w/ this regimen I also did want to end up hitting legs and triceps twice a week in order to capitalize on growth. They do lack quite a bit.

dude that whole lean bulk shit takes too long, and unless you have a scale and you're a body builder...you will most likely fuck up.

ive been cutting and gaining weight for wrestling all my life. Im also a runner so i just gain and lose weight easily.

Unless you barely work out....you dont need to LEAN BULK.

Keep it as basic as possible. Over eat when you're bulking.

And pay more attention when you're cutting.

When you're bulking...you better fucking make sure you eat ENOUGH so you dont lose your gains lol. It's that simple, and if you're going to fuck around with a LEAN BULK....are you ready to count your damn calories? Are you ready to calculate how much calories you burnt in a day depending on how athletic you are and in shape you are?

If you're scared of packing on fat then eat 5-7 smaller meals a day and throw in 2-3 snacks inbetween a long period with no food. That will help you burn excess fats and ur metabolism will be running 24/7.

TOOOO many people under eat and just waste time working out. IF YOU'RE trying to bulk and look big....then over eat. It's really that simple man.

Look for your calories burnt per 24/hrs at REST. Meaing ur heart rate while sitting down. That's teh calories it takes to keep u alive while u sit down and maintain weight.

Now calculate everything else. 1 hr of walking = 300-500 calories, cold shower = 50-100 calories to warm up. Running up the stairs burns an extra 5-10 calories from ur heart rate being high for 1-3 minutes(also depends on your shape)

See what i mean? i can go on and on about a LEAN BULK. hoW lean and percise do you want?



SKIP TO HERE FOR LESS READING. - over eat, don't lean bulk unless you want small gains. Calculate calories burnt per 24/hr at rest and calculate how much calories u burn by walking , shitting, moving around or whatever during that 24 hours. Then eat 300-400 calories above that. For a lean Bulk.

Fats, carbs, protes .5g-2g , 2-4g, 1-2 g per lb of body weight and adjust depending if your mostly doing cardio or heavy weights or gymnist.



SKIP TO HERE FOR EVEN LESS READING just work out a lot and over eat. no lean bulk.

This post was edited by expressaa on Jul 3 2016 12:00am

and workout routines are easy. Just literally find a routine you like from someone. keep doing that for a week, Then pick up someone elses routine and do that for a week or two, then go back to the other dudes routine.

Just workout. I didnt want to say anything about working out cause it's so basic lol.

This post was edited by expressaa on Jul 2 2016 11:59pm

Iso more opinions , thanks though. Just need questions answered about working my lacking muscle groups as well.

Don't listen to him lol, eat 300 above maintenance, hit your .82grams of protein per lb of body weight. Gain .5lbs a week.

If you really wanna go to the gym often do push pull legs push pull legs off

Whats your leg day look like? Also what do you do for tris? Do you have an arm day or just from chest day? My tris grew a lot from weighted dips.

Honestly I was cutting, so for triceps I was doing close grip, skullcrushers, and rope. total of 10 sets per session. but now im bulking ill include dips again, extensions etc

Up that protein in take to 1g/lb and I agree

.8/lb is all that's required for muscle growth so he's right. A little extra won't hurt of course.