Building lean muscle???

Diddlydoubt

I am looking to build some lean muscle over the next 3/4 months during my off season from playing gaelic football.

Not sure of how the best way to go about this. I want to hit all body parts and was thinking of splitting up into 3/4 days focussing on chest,shoulders,back,legs,biceps,triceps and core.

What is the best way to build some muscle in terms of splitting up the different body parts? I would hope to do 2/3 body parts per sesssion to maximise the time I have in the gym.

Also what number of sets and rep ranges is best for building muscle?

I am 25 years old, 5'9 and weigh 73kg.

Thanks

Diddlydoubt

meant to ask in terms of splitting body parts out, which body parts are best to pair together to work on the same nights.

for example would the following be feasible shoulders/biceps/triceps on the same night and chest/back another night, with legs and core another night?

and then how many different exercises per body part would be advisable 3/4 per body part?

Diddlydoubt

Can anybody give me some pointers on this???

blatantrereg

squats deadlifts bench press pullups free weights starting strength drink milk <7 reps for strength <13 reps for mass 2-5 sets

johnners2981

Try this workout http://mrpj.mittnettsted.com/files/badass-ebook.pdf, I'm doing it and think it's pretty good so far. There's a thread here on boards about it.
Also try take some protein powder or a food that's rich in protein after each workout to help gain muscle

Diddlydoubt

johnners2981 wrote: »

Try this workout http://mrpj.mittnettsted.com/files/badass-ebook.pdf, I'm doing it and think it's pretty good so far. There's a thread here on boards about it.
Also try take some protein powder or a food that's rich in protein after each workout to help gain muscle

that looks like a good program and it runs for 3 months with different variations in exercises and reps etc so should keep it interesting. i think i will give that a go.

from your experience of doing it so far how are you finding it? how long does a workout typically take you?

johnners2981

Diddlydoubt wrote: »

that looks like a good program and it runs for 3 months with different variations in exercises and reps etc so should keep it interesting. i think i will give that a go.

from your experience of doing it so far how are you finding it? how long does a workout typically take you?

Workouts take about 45 minutes.

I use it as a guide so I change some things in it if I want to, like adding an extra day per week or some extra exercises after the workout

Diddlydoubt

johnners2981 wrote: »

Workouts take about 45 minutes.

I use it as a guide so I change some things in it if I want to, like adding an extra day per week or some extra exercises after the workout

great. i am going to start this this evening. i think i might do what some of the other guys do and post a log on the fitness logs section to help me track my progress and to get a bit of feedback from other guys who are doing it

Khannie

Don't forget....you need a calorie surplus to gain muscle. Too much and you'll get fat.