How to get big and which training should I do ?

  • Posted by a hidden member.
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    Oct 14, 2013 1:38 AM GMT
    Hey guys,

    I really want to get bigger than right now.
    Maybe 15-20lbs more. I don't know.
    The thing is I play tennis in a competitive way and I don't want to work out on the "wrong" muscle.
    Tennis player are pretty lean all of them.

    I heard about crossfit and when I talk to my coach, he said it is too explosiv and the risk of injury is high compare to gym which is more in control.

    He gave me some exercices for legs mainly and shoulder.
    I am working on that since 2 months, and I didn't get bigger.
    Maybe a bit more powerful but that's it.

    Can you guys give me some tips please ?
    I will appreciate :p.

    Xoxo.
    Ldes. icon_razz.gif
  • Posted by a hidden member.
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    Oct 14, 2013 1:42 AM GMT
    15 - 20 lbs? That seems like a lot.
  • Posted by a hidden member.
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    Oct 14, 2013 4:59 AM GMT
    xrichx said15 - 20 lbs? That seems like a lot.


    Less then ?
    10 ? icon_surprised.gif.
  • Posted by a hidden member.
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    Oct 14, 2013 5:17 AM GMT
    If you're a competitive tennis player, gaining more weight will have a negative effect on your game.
  • Posted by a hidden member.
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    Oct 14, 2013 5:21 AM GMT
    The bigger you get you might notice some changes in speed and range of motion. 15-20 pounds may not sound like much, but on an already lean person it can be huge! If your concern weren't remaining competitive in tennis it wouldn't be as problematic. The main thing to gain mass is eating enough... Then training after that. You probably don't need to worry with any kind of crazy training routine, just find a basic 2-3 days a week beginner programme and take it from there. As you progress you can change it up and start playing with how the muscle groups get split up on each day.

    A good way to figure your calorie requirements for gaining mass is to google search for Scooby TDEE Calculator... This will help you figure out how many calories you should be eating a day to gain weight (and adjust from there depending on progress).

    Don't expect to gain more than a pound a week at most btw. Beyond that and you're really just adding body fat.
  • Destinharbor

    Posts: 4435

    Oct 14, 2013 2:34 PM GMT
    I think you can maintain your range of motion on the tennis court and get bigger at the same time. Just do both and the body will adapt. I wouldn't try to increase calories too much (or at all), but do increase your protein intake. The easiest way is a protein shake before and after a workout but also first thing in the morning. Make sure the shake is at least 30 grams of protein and no more than 160 calories. That will feed the mass growth you want. As for the workout, do basic chest, shoulder, back and arm exercises but make sure you aren't over-working your arms and shoulders because you're already getting a lot of that in the tennis. Your muscles need rest to grow. See if you can find Nadal's exercise regimen. Bet he's posted it somewhere.
  • Posted by a hidden member.
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    Oct 14, 2013 2:55 PM GMT
    They say this works but I havent tried it so I have no idea if its a hoax.

    does_penis_stretcher_work.jpg
  • Posted by a hidden member.
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    Oct 14, 2013 3:18 PM GMT
    how-to-get-goku-big.jpg


    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • Posted by a hidden member.
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    Oct 14, 2013 11:59 PM GMT
    Hey guys,

    Thanks you for every answer.
    I read carefully and I have got to change my goal I guess.
    I do never keep attention about how much I eat. I just eat what I can eat. And I have to admit that I eat "fast-food" at least once a week.
    To SoCalbi, I've done that, I got an idea what do take now. Thank you ;).

    To DestinHarbor, I've never thought about Nadal program but I can tell that he eats a lot. I've seen him eating and this is not funny. Do you have any name in your mind about the shake ? I want it to be the more natural possible and cheap too ^^. (Hard to combine ?)

    And Loled about dragon ball z picture xD.

    icon_smile.gif.
  • cephalopod

    Posts: 24

    Oct 15, 2013 8:32 PM GMT
    I'd be curious to know if anyone tried Tim Ferris' methods in his book "24-hour body". He claims to have gained 34lbs of muscle in 28 days with minimal gym time.
  • Posted by a hidden member.
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    Oct 15, 2013 9:23 PM GMT
    epic-fail-gifs-workout-fail.gif
  • Webster666

    Posts: 9217

    Oct 15, 2013 10:05 PM GMT
    There's nothing new that will help you gain muscle.
    No "crossfit," no supplements, or anything else.
    It all comes down to just 3 things:

    1) Get to the gym regularly
    2) Learn proper form
    3) Lift heavy weights
  • Posted by a hidden member.
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    Oct 16, 2013 1:16 AM GMT
    Heavy weight and low repetition is better than low weight and tons of repetition ?
  • Oceans_of_Flo...

    Posts: 393

    Oct 16, 2013 1:19 AM GMT
    JumpMan_Josh saidhow-to-get-goku-big.jpg


    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/


    YAY!!
  • An0n12

    Posts: 1041

    Oct 16, 2013 1:38 AM GMT
    Haha damn straight.