Training suggestions

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    Training suggestions

    Hi there!

    I'm already doing programs for a while now. I have done the total abbs program and doing the Spartan trails for 15 days now. I'm 1,80 meters and 63 kg and I really want to get more muscles. Which program can you suggest? I'm looking for the fighters codex now.
    One more question. If there is a exersice you have to do it 20 times. Do I have to do it 20 left and 20 right or 20 combined?

    Looking forward for you reactions! ❤

    #2
    Firstly: Unless it says "20 per side" the number is always for both sides combined, so 10 left and 10 right.

    Secondly: While training a bunch is certainly a prerequisite for gaining muscles you will also have to look at your food. Of course the most important is protein. You are going to need 82 - 109 g of protein per day for those muscles. Right now you're at a BMI of 18.8. Now for a woman this would be very good and for a man it is okay, but better would be a BMI above 20 (for you around 68 kg). This is because with the same body fat percentage a higher lean mass is healthier (and that's much easier to achieve for men).
    Now you could remain at 63 kg and just build out with muscle, but if you want to gain weight you will have to be in a caloric surplus. A man can only build 1 kg of muscle per month at absolute maximum, so I'd suggest not having the weight gain be too fast, otherwise you'll just end up with a high body fat percentage and your muscles will take some months to catch up.

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      #3
      Noen gave some specific numbers and some math for you. I'm going to follow suit with generic information.

      You need to eat more protein and you need to lift heavier weights to develop 'more muscles.' Lifting heavy is an efficient way to create size in muscles and many workouts on Darebee aren't the best for getting bigger. Heavy weights, low reps, are the way to adding some serious size.

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