I am planning to hit the gym and am wondering on how I can put on muscle mass like I am 5, 11 and I have very lanky, so I want to bulk up and get tonned, is their anything people can suggest to help me like what type of workouts and what food should I eat if you have any feed back and suggestions it be awesome
Most Helpful Guy
For bulk, I suggest higher-reps in the 10-12 range. Lower reps with heavier weight ironically is not the best route for acquiring mass, and is primarily used to develop brute strength in sports like powerlifting.
If you're a hard-gainer like me, I would stick to basic movements like the bench, squat, overhead press, lat-pulldown, barbell curl, etc. Also, hard-gainers will have a hard time gaining bulk eating totally clean. Some guys add super-high calorie foods, such as lasagna, fast food burgers and ice cream to the mix. Powerlifters have suggested this kind of diet to me for gaining strength, but that's a different story.
This is from an article in TESTOSTERONE NATION featuring IFBB pro Johnnie Jackson's off season diet:
Meal 1 12 Donuts (6 glazed,6 chocolate), bottle of sprite
Meal 2 McDonalds - Steak bagel meal, bottle of sprite
Meal 3 eggs, potatoes, pancakes
Meal 4 McDonalds - 2 quarter pounders with cheese, fries, 2 apple pies, sprite
Meal 5 McDonalds - 2 quarter pounders with cheese, fries, 2 apple pies, sprite
Meal 6 McDonalds - 2 quarter pounders with cheese, fries, 2 apple pies, sprite0