I’ve been going to the gym for a year and i can see a difference but i feel i could do with bulking up a lot quicker. I know all of the 80% of your max and 40% for endurance and for muscle tone but i need to bulk up quicker. Does anyone have a good training program or plan which works??
btw if this helps —
age - 15,
140lbs,
5′ 9”
i can bench press about 60kg :/
bicep curl 13kg
thnx for the help
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1 response so far ↓
1 Simon //
Formula is quite simple
Eat more… Although it may seem like you are eating a lot, you probably aren’t.
GOMAD (Gallon of milk a day)
Peanuts
porridge
turkey
chicken
eggs
Just eat variations of these types of foods, otherwise you will get bored of stuffing your face with the same stuff daily
porridge+bananas+syrup
egg mcmuffins
banana toast with peanut butter
to name a few
And small meals throughout the day.. bring the nuts with you too.
LIFITING
heres the tip for growth
40 minute workout
60 second rest between each set
Chin ups…+ a dipping belt
Compound only exercises (deadlifts, bench press..)
Less reps/ Increase weight… the moment you feel strength gains… then you increase again.. don’t wait a few weeks, do it instantly.