im 5'7 and im 140 lbs. I want to gain 25 lbs these next 12 weeks of summer. I was looking at the workouts
offered by bodybuilding.com : http://www.bodybuilding.com/fun/wotw111.htm" onclick="window.open(this.href);return false;
is this the right direction for me? im not new to working out, but some of the lifts such as the deadlift would be new for me.
goal is to pack on 20-25 lbs and get lean as well so I have abs in position too.
Any help would be appreciated. I'm very serious about this. just need someone to guide
me in the right direction. Someone help!
gain 20-25 lbs and get lean
Moderators: Boss Man, cassiegose
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bobthebuilder34
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Re: gain 20-25 lbs and get lean
If you're going for bulk then you must include Squats, Deadlifts and Pull/Chin ups in various guises as these are the most 'bang for your buck' (or pound if you're me and Boss 
) exercises. Added to this it's how you perform the exercise. Never ever substitute weight for good technique. Plus it's the time under tension that builds muscle, especially on the eccentric portion of an exercise, which is usually the lowering or negative part of the exercise. Spend 3-4 seconds on this part.
A great way to put on some weight and burn some fat is by doing some German Volume Training. Give it a google, you'll find an article by a chap called Charles Poliquin. Knows his stuff and it's a great workout. One that I've done before and will doing it again soon, does provide great results providing you put the work in.
25lbs over 12 weeks is a tall order, as you're looking to gain around a kilo a week. I won't say it's unachievable, but you're really going to have make sure that you've got a good diet and supplement regime in place, that you stick to rigidly as your work in the gym can be won or lost in the kitchen. Best phrase I've heard that keeps me on track whenever i have a mental wobble is "It's all about the journey, not the destination" so pay attention to everything to make sure you're doing it right!
Do some research on supplements, find out what they do and what you should take. I'll say avoid creatine as I don't think you'll benefit greatly from it, but feel free to research it and make your own decision. With supplements, personally I make sure I buy good quality protein, BCAA's and multi vitamin, which means spending a bit more on these, as it's a case of you get what you pay for, personal opinion, but largely true (except with maximuscle, blergh!)
With the link you provided, some of the exercises look quite good, but I'm not sure doing one set will get you much progress. I know it adds more after a few weeks, but still, 1 set isn't enough. Personally I think it looks a bit complicated, but that's mostly the way it's laid out that makes it confusing to follow
Also a note about cardio. If your aim is to put on muscle then limit the amount that you do to almost zero, as cardio work is detrimental to putting on mass. I'm not saying don't do it if you enjoy it, and not saying cardio is evil. Can't stand cardio work personally as it bores the willys out of me! 
But including cardio work isn't optimal if you want to put on size.
Good luck!
Rich
) exercises. Added to this it's how you perform the exercise. Never ever substitute weight for good technique. Plus it's the time under tension that builds muscle, especially on the eccentric portion of an exercise, which is usually the lowering or negative part of the exercise. Spend 3-4 seconds on this part.A great way to put on some weight and burn some fat is by doing some German Volume Training. Give it a google, you'll find an article by a chap called Charles Poliquin. Knows his stuff and it's a great workout. One that I've done before and will doing it again soon, does provide great results providing you put the work in.
25lbs over 12 weeks is a tall order, as you're looking to gain around a kilo a week. I won't say it's unachievable, but you're really going to have make sure that you've got a good diet and supplement regime in place, that you stick to rigidly as your work in the gym can be won or lost in the kitchen. Best phrase I've heard that keeps me on track whenever i have a mental wobble is "It's all about the journey, not the destination" so pay attention to everything to make sure you're doing it right!
Do some research on supplements, find out what they do and what you should take. I'll say avoid creatine as I don't think you'll benefit greatly from it, but feel free to research it and make your own decision. With supplements, personally I make sure I buy good quality protein, BCAA's and multi vitamin, which means spending a bit more on these, as it's a case of you get what you pay for, personal opinion, but largely true
(except with maximuscle, blergh!)With the link you provided, some of the exercises look quite good, but I'm not sure doing one set will get you much progress. I know it adds more after a few weeks, but still, 1 set isn't enough. Personally I think it looks a bit complicated, but that's mostly the way it's laid out that makes it confusing to follow
Also a note about cardio. If your aim is to put on muscle then limit the amount that you do to almost zero, as cardio work is detrimental to putting on mass. I'm not saying don't do it if you enjoy it, and not saying cardio is evil. Can't stand cardio work personally as it bores the willys out of me! But including cardio work isn't optimal if you want to put on size.Good luck!
Rich
Re: gain 20-25 lbs and get lean
try this list it has a list of muscles and exercises to work them
http://getphenomenallystronger.blogspot ... -take.html" onclick="window.open(this.href);return false;
http://getphenomenallystronger.blogspot ... -take.html" onclick="window.open(this.href);return false;