Training for size

Vamoose Killers

Yet another one of these 'what should I lift/eat/etc' but I'd just like some input.

Few things firstly:

Height - 6ft
Weight - 13st
Body fat - ?

Don't play any sports at the moment although I used to play a bit of football for the past few years. Having trained on and off at home for the past 2 years I've decided to join a proper gym (couldn't do squats/etc at home). Now, I'd like to keep around the 13st mark, maybe up it to 13.5st but I do want to drop some fat. Looking to increase size and drop fat a conflicting situation?

I used to do the 5x5 program with bench press, deadlift and rows. Chins, dips and other exercises were thrown into the mix as well. Currently doing more reps and less sets (3 or 4 normally). Pretty sure high reps is the way to go for size? Go for the big three? Diet is good too. 5 or 6 meals a day using a Food for Fitness book by Anita Bean.

Maybe training for size is just silly and I should just lift? Hopefully some replies will give me a better idea.

kevpants

If you want to get bigger it's very similar to being faced with this..


You have to squat!

Just try and get stronger, you'll get bigger by default. Don't get sucked into a bodybuilder type scenario where you end up doing endless reps on tricep pushdowns or some crap. Just get stronger at the big 3 and throw in some other stuff as you see fit.

Did you have any particular program in mind?

Vamoose Killers

Haha

Yeah I'm going to focus on the big three lifts and then do some chins etc. No program in mind, any recommendations? Did 5x5 before and found it to be good. Oh I intend on doing some cardio too btw, hoping it doesn't hamper my progress too much.

kevpants

Have a look into Westside for Skinny Ba5tards (known as WS4SB). I didn't follow the skinny ba5tard template I kinda tweeked Westside to my own needs (see my fitness log) but I found the whole principle to be a great way to get strong, once I got there it kinda burnt me out (I should have delaoded more often) but it's tried and tested and pretty hardcore. I've moved on to a 3 day 5/3/1 program now but Westside gets 10/10 from me. Any questions fire away.

Dubdude

lift loads eat loads lift loads simple as

gnolan

kevpants wrote: »

Have a look into Westside for Skinny Ba5tards (known as WS4SB). I didn't follow the skinny ba5tard template I kinda tweeked Westside to my own needs (see my fitness log) but I found the whole principle to be a great way to get strong, once I got there it kinda burnt me out (I should have delaoded more often) but it's tried and tested and pretty hardcore. I've moved on to a 3 day 5/3/1 program now but Westside gets 10/10 from me. Any questions fire away.

Don't suppose you've got a link to the program? When you google it you get an awful lot of talk about it but can't seem to find the program itself.

kevpants

gnolan wrote: »

Don't suppose you've got a link to the program? When you google it you get an awful lot of talk about it but can't seem to find the program itself.

Here's WS4SB

http://www.defrancostraining.com/articles.html