Workout plan for increased Muscle Size

Cona

Hello
it's been a long time since I've been in the gym and want to get back to it. My reasons are to add bulk and size to my skinny frame.

I do realize that this is mostly down to diet which I have covered and am aware of. Right now, I am just looking for some guidance in the gym. Last time I checked 'starting strength' by ripptoes was highly recommended, ie focusing on heavy compound lifts. Would there be any more recommended plans for pure size gain or is ripptoes the best place to start?

Any recommended supplements outside of protein and creatine and multivitamin?

thanks in advance.

generic2012

Don't believe the hype, if you wanna get the biggerest muscles its all about the work in the gym. Lift stuff, the next day lift heavier stuff. Eat lots.

ICF 5x5 seems to be better than rippetoes program for size, based on reading both and the reviews online.

MightyMandarin

Cona wrote: »

Hello
it's been a long time since I've been in the gym and want to get back to it. My reasons are to add bulk and size to my skinny frame.

I do realize that this is mostly down to diet which I have covered and am aware of. Right now, I am just looking for some guidance in the gym. Last time I checked 'starting strength' by ripptoes was highly recommended, ie focusing on heavy compound lifts. Would there be any more recommended plans for pure size gain or is ripptoes the best place to start?

Any recommended supplements outside of protein and creatine and multivitamin?

thanks in advance.

Stick to the compounds as much as possible. Starting Strength or 5x5 are pretty good programs. You could do a Push/Pull/Legs either. Realistically it doesn't matter what program you're on as long as your doing the big lifts (Squats, Bench, Deadlifts and OH Press) with good form and are gaining strength. You can supplement this with isolation work if you want, but prioritise compound lifts.

Diet is very important for gaining size. Keep in a caloric surplus and try to get ~1g of protein for each pound of bodyweight. The supps you've mentioned above are all you need, but you can make gains without them too.

StickyIcky

I've an eBook called Bony to Brawny particularly for us skinny guys. If you want a read of it pm me and I'll dig it out.