Help with decision :-)

[0owayneo0]

Hi all I've recently got back into lifting again and now I'm struggling with which path to take and dieting options, I'm 160lb's and 5ft9 and 23 years old with 20% bf, I would like to gain muscle and good definition but also get bigger as I feel my frame is too small, can anyone please give me some advice on any routines to take and what you think is best? Thanks all, much appreciated :-)

[aash247]

Hi all I've recently got back into lifting again and now I'm struggling with which path to take and dieting options, I'm 160lb's and 5ft9 and 23 years old with 20% bf, I would like to gain muscle and good definition but also get bigger as I feel my frame is too small, can anyone please give me some advice on any routines to take and what you think is best? Thanks all, much appreciated :-)

Go paleo with a lot of protein. As far as a lifting routine, you want to make sure you lift heavy but with proper form. Hit all the larger muscle groups such as legs, chest, back and shoulders. You can use a double progression program to know when to go up in weight. You want to do 6-8 reps per set with 1-2 minutes rest in between if your looking to bulk up. Once you can hit a certain amount of weight 8 reps for all the sets its time to increase the weight about 5%

[0owayneo0]

Go paleo with a lot of protein. As far as a lifting routine, you want to make sure you lift heavy but with proper form. Hit all the larger muscle groups such as legs, chest, back and shoulders. You can use a double progression program to know when to go up in weight. You want to do 6-8 reps per set with 1-2 minutes rest in between if your looking to bulk up. Once you can hit a certain amount of weight 8 reps for all the sets its time to increase the weight about 5%

Thanks for the advice ATM my routine is mon- back/ biceps, tues- legs, wed- chest/ triceps, Thursday- shoulders and Friday - abs hams and calves,
Would this be the way to go, I do about 4 diff excercises per group and 4 sets, I was also thinking if doing p90x as an alternative? What you think, thanks

[KyleAaron]

Bodypart splits are pointless for you at this stage. I'd write you a programme but nobody listens to free advice. Nonetheless, I give this free advice:

Buy Starting Strength. Read it. Learn. Lift and eat. Keep it simple, you don't need anything complicated right now.

[Partyrocking]

I'd start with Allpros and a lean bulk.