Training course to build muscle?
I want to start building some muscle for soccer and just have more definition to my body i don’t want to be bulky just defined.
i am currently 73 kilos and 21 years old and am quite skinny.
so could you please give me a a training schedule/what food to eat to achieve this.
i have a running machine, barbell and dumb bells with a variety of different weights and a bench in my basement so i would not go to the gym.
i want to focus on my biceps,triceps, chest, shoulders, lats and abs also i cycle about 6k a day.
thanks for your help guys.
also would like my traps and back to get more defined too
Wow these guys are going into alot of detail, but its really not that complicated. If your new to weight lifting, large compound moves are the best way to go. Also fullbody workouts are a great place to start as i fins spliting bodyparts per workout and isolation excercises are only properly effective once you have built up some actualy muscle from full bodys.
A full body will look like this:
Bent over row (upper back, traps)
bench press (shoulder, triceps, chest)
Barbell squats (thighs, rest of legs to some degree and you core)
pull ups (biceps, upper back)
overhead press (shoulders, triceps and core)
deadlifts (legs, lower back, upper back, traps, core)
Doing 8-12 reps at a weight you can only just do the last rep with, for 3-4 sets for each.
reasoning:
Why spend 30 mins working out you bicep which is so small, when you can work it out using bent over rows and pull ups, leading to not only big arms, but a massive well built back?
also deadlifts work the whole back really well, i myself have quite big traps, and have neevr once done a shrug, aslong as you put the effort in and lift heavy, you will get results.
i mean what would you prefer? 10 mins shruging and only working out your top trap (which can cause problems if you dont also workout your lower trap), or 10 mins deadlfiting and working out your thighs, hamstrings, calves, glutes, lower back, upper back, shoulder, forearms and traps?
note: If your playing soccer, deadlifts will really help, though you might want to alternate between these and romanian deadlifts which use the hamstring more, this is the muscle you’ll be using the most in soccer to run.
diet wise:
you need to eat a surplus of calories so you have extra energy to build muscle and repair it, about 18 per pound of bodyweight.
you should be consuming 1g of protein per pound of bodyweight so you have the building blocks to build the muscle.
also increae your intake of veg and omega fatty acids to help your build stay healthy as wieght training puts it under alot of stress.
Overall just keep it simple, and maybe drop some cardio as this will tire to out and burn calories needed to build up muscle. If your still not convinced and want to follow a split where you workout one body part once a week (rather then 3 times like a full body), check this link to the stronglifts website on tips how to build muscle.
http://stronglifts.com/how-to-build-muscle-mass-guide/
great workouts i have used in the past are:
Total body training by chad waterbury (google it for the free article)
stronglifts 5X5 for strength training (http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/)