How I gained SIZE and STRENGTH
How I gained size and strength, covering 4 crucial steps, nutrition, workouts, sleep and consistency. Thanks for watching! please like, comment and subscribe if you enjoyed this video.
Finding your calorie baseline.
Take your current weight and times it by 15. For me 15 x 132lbs = 1,980, which was my calorie baseline when I started. Use that number to either add or subtract calories based on your weight as you progress.
My 5x5 workout I use, 3 days a week. Rotate A, B workouts
Monday Workout A
Squats x 5X5
Bench Press x 5X5
Barbell Row x 5X5
Wednesday Workout B
Squats x 5X5
Overhead Press x 5X5
Deadlift x 5X5
Friday, Workout A
Then start workout B the following week and so on.
Push/Pull Routine x 4 days a week.
Monday - PUSH
Flat bench press X 4 Sets
Incline dumbell press X 4 Sets
Squats X 3 Sets
Shoulder press X 4 Sets
Side lateral raises X 4 Sets
Triceps X 5 Sets
Tuesday - PULL
Deadlift X 3 Sets
Pull ups X 4 Sets
Bent over barbell rows X 4 Sets
Single arm dumbbell rows X Sets
Bicep curls X 5 Sets