I'm a skinny guy and I like to do heavy weightlifting to compliment my swimming but I don't know what I should be taking to make gains because lately I've noticed that I have plateaued and my lifting sessions are hardly worth it, what can I do? I also run long distance in track and that probably doesn't help me build muscle because it cuts weight I try to gain. I need some help on supplementation and sets/reps I should be lifting to put some bulk on.
*Please refer me to other threads on the subject that might help me if you can.
Chris, based on my experience over the past 20yrs I believe the best thing you can do is add more rest days between your workout days. Split your workouts into one bodypart per workout (i.e. chest, shoulders, back, legs, arms). Workout one day, skip the next (rest or swim), workout another day, skip the next, etc. If you're lifting naturally (drug-free) you'll need the extra time to replace and rebuild.
If you're going for mass or strength, do as many compound exercises as possible, don't worry about the isolation stuff. Bench press for chest, shoulder press for shoulders, squats or leg press for legs, chins or barbell rows for back, etc. Stick in the 4-10 rep range, use good form, rest 2-4 minutes between sets. Don't do too many sets per bodypart (4-12 total). Keep the intensity level high.
Supplementation: if you choose to use supplements, creatine and glutamine are pretty standard. I believe you can get mass and strength without them. I used to supplement but decided to spend my money on jammers, googles, and regular food now. Diet doesn't have to be anything exotic, just stay away from the junk food and sodas. I've said more than :2cents: but hope this helps. Good luck.
Chris, based on my experience over the past 20yrs I believe the best thing you can do is add more rest days between your workout days. Split your workouts into one bodypart per workout (i.e. chest, shoulders, back, legs, arms). Workout one day, skip the next (rest or swim), workout another day, skip the next, etc. If you're lifting naturally (drug-free) you'll need the extra time to replace and rebuild.
If you're going for mass or strength, do as many compound exercises as possible, don't worry about the isolation stuff. Bench press for chest, shoulder press for shoulders, squats or leg press for legs, chins or barbell rows for back, etc. Stick in the 4-10 rep range, use good form, rest 2-4 minutes between sets. Don't do too many sets per bodypart (4-12 total). Keep the intensity level high.
Supplementation: if you choose to use supplements, creatine and glutamine are pretty standard. I believe you can get mass and strength without them. I used to supplement but decided to spend my money on jammers, googles, and regular food now. Diet doesn't have to be anything exotic, just stay away from the junk food and sodas. I've said more than :2cents: but hope this helps. Good luck.
