Suggestion to Build Muscles in 6 months

[Abhii1902]

Intro: I'm 21yr old skinny Guy with a weigh of 50 kg
My Goal: To build Muscles like a bodybuilder with a weight of 80kg and 32 waist current 30 and broad chest
Supplements I'm Taking: MuscleBlaze Weight Gainer, Chocolate 6.6 lb from 2 months 3 times a day
Workout: Basically doing Weight training exercise from past 1.5 months 6 days a week
Full week Training Program at Home
MONDAY:

Biceps & Forearms
Alternating Bicep Curl 3-4 Sets with 6-12 Reps max
EZ Bar Curl 3-4 Sets with 6-12 Reps max
Wrist Curl 3 Sets with Max rep you can do
Reverse Wrist Curl 3 Sets with Max reps
Reverse Curl 3-4 Sets with 6-12 Reps
Concentration Curl 3-4 Sets with 6-8 Reps
Seated Dumbbell Curl 3-4 Sets with 6-10 Reps
TUESDAY:

Triceps Day
Over Head Triceps Extension 3-4 Sets with 6-12 Reps max
Over Head Dumbbell Extension 3-4 Sets with 6-12 Reps max
Dumbbell Kickhback 3 Sets with Max rep you can do
Dumbbell Triceps Extension 3 Sets with Max reps
Reverse Curl 3-4 Sets with 6-12 Reps
Concentration Curl 3-4 Sets with 6-8 Reps
Seated Dumbbell Curl 3-4 Sets with 6-10 Reps
WEDNESDAY:

Chest Day
Bench Press 3-4 Sets with 6-12 Reps max
Dumbbell Press 3-4 Sets with 6-12 Reps max
Dumbbell Fly 3 Sets with 8-12 Reps
Dumbbell Pullover 3 Sets with 8-12 Reps
Decline Bench Press 3-4 Sets with 6-12 Reps
Incline Dumbbell Fly 3-4 Sets with 6-12 Reps
Incline Dumbbell Press 3-4 Sets with 6-10 Reps
THURSDAY:

Biceps & Shoulders
Alternating Bicep Curl 3-4 Sets with 6-12 Reps max
EZ Bar Curl 3-4 Sets with 6-12 Reps max
Concentration Curl 3-4 Sets with 6-8 Reps
Alternate Dumbbell Press 3 Sets with 8-12 Reps
Seated Military Press 3 Sets with 8-12 Reps
Side Lateral Raises 3 Sets with 6-10 Reps
Alternate Front Raise 3 Sets with 6-10 Reps
Behind the Neck Press 3-4 Sets with 6-10 Reps
FRIDAY:

Triceps and Abs
Over Head Triceps Extension 3-4 Sets with 6-12 Reps max
Over Head Dumbbell Extension 3-4 Sets with 6-12 Reps max
Dumbbell Kickhback 3 Sets with Max rep you can do
Dumbbell Triceps Extension 3 Sets with Max reps
Ab Crunches 3 Sets with 6-12 Reps
Seated Knee Up 3 Sets with Max Reps
Raised Leg Crunch 3-4 Sets with 6-12 Reps
SATURDAY:

Chest and Legs
Bench Press 3-4 Sets with 6-12 Reps max
Dumbbell Press 3-4 Sets with 6-12 Reps max
Dumbbell Fly 3 Sets with 8-12 Reps
Dumbbell Pullover 3 Sets with 8-12 Reps
Squat 3-4 Sets with 6-12 Reps
Lunges 3-4 Sets with 6-12 Reps
Hack Squat 3 Sets with 6-10 Reps

Creatine: I'm thinking about taking creatine but I fear it will cause acne as I ave oily skin used to have acne but after proper medical advise it is once in a while thing. So any one with any experience please guide me
P.S : All suggestion are welcome but it should not cause acne My current weight gainer is not causing any acne
P.s : Basically I'm confused expert advise will be really helpful
P.S : I'm a student so can only spend 2k in a month over My body
P.s : I'm using this Home gym Setup
Home GYM
BarBell 1 (Anywhere between 5-6 FT)
EZ Bar 1
Rubber Weights 10 KG*2=20 KG, 5 KG*4=20 KG
Dumbbells One 10 KG Pair (5-5 kg Each)
Dumbbell Rods 2 (Steel)
Push Up Bars 1 Set
Pls Suggest any effective workout for this setup as i cant visit gym

[gbullock32]

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showth...hp?t=156380183
http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=129523333
http://forum.bodybuilding.com/showth...hp?t=123915821

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be-

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showth...hp?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showth...hp?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showth...hp?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showth...hp?t=149807833

Read into those and pick the one you like best.

SUPPLEMENTS

Are just that and nothing more, you do not need them, and most are either useless or a waste of money. If you really want to take them there are a few that can be beneficial though.

Recommended-

Multivitamin- Useful for helping to fill in any holes in your diet- remember, it is there to compliment what you get from food, not replace it.

Fish Oil- Great for getting in essential fats that most do not from whole food unless eating fish fairly often.

Creatine Monohydrate- Cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance: think of it like putting an extra gallon of capacity on your car's gas tank, it doesn't directly improve performance, but allows for more distance to be covered. This is essentially (in very simplified terms) what creatine will do, it will let you go just a little further.

Optional-

Protein- Not needed really, it is just a powdered food (usually derived from either a milk, plant, beef, or egg protein) that can be used to reach your minimum protein needs if you cannot do so with whole foods. Do not get caught up with what type to get, a standard whey will be the cheapest and will be just fine. Only take as much as is needed to reach protein needs for the day.

BCAA Products- BCAA (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.

BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Not needed-

Fat Burners- They do not burn fat and barely do anything in regards to losing fat. Most will only suppress appetite and provide energy. Save your money, work on diet and training first, skip fat burners entirely or save them as an option for the final part of a cut, when you need an energy boost.

CLA- Borderline useless unless you are obese, do not waste the money.

Pre-Workout- They provide energy and endurance boosts, which may be useful if you need it but hold off until you have training and nutrition experience before looking into these. Some people respond poorly to certain stimulants so if taking a pre-workout always follow the directions and dosing instructions.

Pretty much any other supplements are not worth going into, do research first, buy later or never; most will do so little in regards to actual results that your money is best saved for something useful, like a food scale.

[Gwyndane]

Monday Biceps & Forearms
Tuesday Triceps
Wednesday Chest
Thursday Biceps < Shoulder
Friday Triceps < Abs
Saturday Chest < Legs
Sunday Day off

wtf this routine ....

[Abhii1902]

Monday Biceps & Forearms
Tuesday Triceps
Wednesday Chest
Thursday Biceps < Shoulder
Friday Triceps < Abs
Saturday Chest < Legs
Sunday Day off

wtf this routine ....

Sorry have updated the full routine

[gbullock32]

Monday Biceps & Forearms
Tuesday Triceps
Wednesday Chest
Thursday Biceps < Shoulder
Friday Triceps < Abs
Saturday Chest < Legs
Sunday Day off

wtf this routine ....

A waste of time and effort.

[Abhii1902]

Have updated the full routine

A waste of time and effort.

[gbullock32]

Have updated the full routine

My response is still the same.

[Gwyndane]

im curious, where the hell did u get that routine from? did you make it urself?

[Abhii1902]

My response is still the same.

What should I do know? Pls tell me how to do changes in routine

[Abhii1902]

im curious, where the hell did u get that routine from? did you make it urself?

Local trainer has given me

[gbullock32]

What should I do know? Pls tell me how to do changes in routine

Read the ones in my first response, those are good routines designed by people who know what they are doing; they utilize progressive overload to get you the results you want.

[Abhii1902]

Read the ones in my first response, those are good routines designed by people who know what they are doing; they utilize progressive overload to get you the results you want.

Thank u I'm considering fierce 5 but I need a workout which i can do 6 days a weeks any suggestion ?

[YIMBROKE]

Do you even train back? Lol...

Why do you need to lift 6 days a week? Ever hear of proper rest

[Abhii1902]

Do you even train back? Lol...

Why do you need to lift 6 days a week? Ever hear of proper rest

I'm new to all this that's why asking here to get guidance from experts

[Gwyndane]

I'm new to all this that's why asking here to get guidance from experts

that program is utter crap.

look at the second post, gbullock32 listed a bunch of great programs... choose one of those


fierce 5 is great! you can do that by all means

[The Solution]

Thank u I'm considering fierce 5 but I need a workout which i can do 6 days a weeks any suggestion ?

Why do you need to train 6 days? i bet if you followed a proper routine 4x a week you would make the best results of your life if your eating for you gains.



Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

http://www.bodyrecomposition.com/mus...mass-gain.html
http://www.bodyrecomposition.com/mus...-gains-qa.html
http://www.bodyrecomposition.com/mus...ass-gains.html
http://www.bodyrecomposition.com/mus...ass-gains.html

Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

[Abhii1902]

Thank u now the only question bugging me is I should take Creatine or not I dont want any acne expecting some useful info

[Gwyndane]

Thank u now the only question bugging me is I should take Creatine or not I dont want any acne expecting some useful info

u wont get acne from creatine

[Abhii1902]

u wont get acne from creatine

Thank u but have read some articles suggesting it cause acne specially in oily skin

[Bigdumogre]

PPL 6 days a week is great look into that one op
Creatine will not cause acne so you are gtg
Just lift heavy and eat like a king and you will grow. But it will take time , a very long time

[Abhii1902]

PPL 6 days a week is great look into that one op
Creatine will not cause acne so you are gtg
Just lift heavy and eat like a king and you will grow. But it will take time , a very long time

Thanks for suggestion but I don't think currently I'm ready for PPL 6 days a week

[Abhii1902]

Why do you need to train 6 days? i bet if you followed a proper routine 4x a week you would make the best results of your life if your eating for you gains.



Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.



Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

Which 4 day program u will recommend

[Abhii1902]

Home GYM
BarBell 1 (Anywhere between 5-6 FT)
EZ Bar 1
Rubber Weights 10 KG*2=20 KG, 5 KG*4=20 KG
Dumbbells One 10 KG Pair (5-5 kg Each)
Dumbbell Rods 2 (Steel)
Push Up Bars 1 Set
Pls Suggest any effective workout for this setup as i cant visit gym

[powercage]

Program needs more arm days

[Redfish225]

Six months is not a lot of time, you will notice results but it takes years to build decent muscle mass.

[scottyb05]

Six months is not a lot of time, you will notice results but it takes years to build decent muscle mass.

Not if you're hitting arms everyday of the week brah.

If you want to get big, then eat to get big. If you want to stay lean and get big, it is going to take a lot longer than 6 months... even if you don't want to stay lean, still going to take much longer than 6 months to gain quality muscle.

[PylesStyle]

Train big, eat big, be big

[Abhii1902]

Pls suggest some good workout for My home gym setup

[redsfinnared]

Pls suggest some good workout for My home gym setup

"BarBell 1 (Anywhere between 5-6 FT)
EZ Bar 1
Rubber Weights 10 KG*2=20 KG, 5 KG*4=20 KG
Dumbbells One 10 KG Pair (5-5 kg Each)
Dumbbell Rods 2 (Steel)
Push Up Bars 1 Set"

to build muscle u have to increase the weight every workout. ur equipment is cockblocking u.

get powerblock dumbbells if u refuse to join a gym

ps. r u indian?

[thiba17]

This thread.....