This guide came at a great time. I just subscribed to /r/gainit for tips on how to gain weight so I can gain muscle (I'm 6'1" and 145 pounds). Looking forward to reading through your entire guide, just got through the first page.
Awesome to hear. I hope the guide is helpful. Good luck with your gains :)
This look really great! I've wanted a decent guide like this to give me a practical way to go about getting in decent shape without going overboard. Thanks Julian!
Hit me up if you have Q's!
Hey, found a few duplicated links. In Gym Prep / Working out from home, the adjustable dumbbells and stand are linking to the Fitbit scale on Amazon, FYI :)
Ooops. Fixing now. Thanks, Andy!
Very nice work, thanks Julian.
For me, the main thing that would add value to the guide would be expanding the nutrition section to include recipe suggestions, ideally all with prep time of 20 minutes or less per meal.
Great suggestion. Thanks, Peter. I'm surprised I didn't think of doing this already. It's now on my priority to-do list.
This came at a great time for me as well. Great work! lovely design! I will be reading this in its entirety soon!
Thanks, Connor. I hope you kick some ass in the gym.
Always open to design tips — btw. Been trying to make the guides not read like dry blog posts.
Great post. Especially the advice on sleeping. Most people don't realize this, but your body repairs muscle while sleeping. This is when you muscle growth occurs.
To those reading I would say, at least from my experience, you can grow by more than 2 pounds per year after the first 6 months. (I have no scientific backing other than my own experience.)
I recently went through my own transformation. I'm 6'1" and went from 160 to 200lbs in one years time. No steroids. I was already fit starting out (had 6 pack and lean build) and was able to maintain the 6 pack through my gaining.
I worked out 6 days a week, a single body part per day. Depending on the workout between 45min - 1hour 15 min a day. I ate a lot chicken, rice, broccoli, oatmeal and protein powder. Stopped drinking soda, beer and liquor. I went from eating 2200 calories a day to gradually close to 3800 give or take a 100. I recommend adding a 100 calories at a time, wait until you stagnate in muscle growth and add another 100. Rinse and repeat.
During my workouts I drink a mix of BCAA's and a carb powder in water. Also do NOT lift heavier than you can handle. If your homie is lifting a heavy weight and you pick it up and your form goes to shit, drop it and go lighter. No one is judging you on your weight lifted.
Let me know if you have questions.
I recommend adding a 100 calories at a time, wait until you stagnate in muscle growth and add another 100. Rinse and repeat.
Also do NOT lift heavier than you can handle.
Also important. This is how you cause small injuries that easily set you back ~6 weeks in progress.
I'm 6'1" and went from 160 to 200lbs in one years time. No steroids. I was already fit starting out (had 6 pack and lean build) and was able to maintain the 6 pack through my gaining.
Nailed it. Doesn't get any better than that.
During my workouts I drink a mix of BCAA's and a carb powder in water.
As per my guide, you can probably skip those BCAA's if you're already getting enough protein.
Looking forward to spending some more time reading through the guide. I've always recommended lifting to others in this industry as well. It's a great help to combat our many hours of sitting in front of screens, as well as a great excuse to get to bed at a reasonable hour. Before genuinely needing sleep to train, it's hard to have consistent timing like this.
I haven't quite made it through the first post yet, but I'd find a different model to apply some visuals to unnatural muscle growth. You're right in that bulbous/protruding deltoids is a decent indicator, but that physique is absolutely possible while being natural. He has big lats, but it's also easy to make a big spread like that for a pic. Gained muscle weight per year heavily depends on what you're doing exercise wise, as well as how willing you are to temporarily lose some aesthetics.
A lot of the physique depends on what you're doing and what you're after. I'm a 74kg powerlifter and as such, my build is representative of this. No extra large lats, delts, biceps, because I can't afford to carry that extra weight and be competitive in my weight class.