View Single Post
      05-16-2014, 09:18 PM   #71
jeffblue
Second Lieutenant
27
Rep
280
Posts

Drives: 2008 BMW 335xi
Join Date: Jan 2012
Location: Long Island, NY

iTrader: (0)

Do a powerlifting program and eat 500 calories more than your total daily energy expenditure which is your base metabolic rate+energy burned during activities (work, exercise, anything ). But honestly at your size you should probably go for a 1k calorie surplus a day and you eould be fine.


Do a powerlifting upper/lower or push pull split or a full body routine. Focus on compound lifts (bench squat Deadlift overhead press) as the core of your routine and throw in some accessory work after. Don't do bulllshit bro splits with arm day chest day shoulder day etc. Focus on building strength and you will put on muscle. Only not natural (steroids/hgh etc) lifters will put on size without necessarily getting stronger. If you're natural and you're getting stronger you're putting on muscle.
Appreciate 0