How do achieve a brawny physique? I’m 19 years old and I look like a teen more than a man. I am not super thin but I am on the scrawny side. I am 5’8, 155lb. I would describe myself as Mesomorph.
Is it more than building muscle? Should I be on a specific diet? Should I take certain supplements? What types of workout plans are good for all over? I have access to my local gym so workout don’t necessarily have to be limited to home workouts. How often should I workout per week?
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You can change your body types, there are people who are ectomorphs and end up mesomorphs.
Do the normal bulking routine, lifting heavy, having 1 gram or protein per pound of bodyweight, and having extra calories through a fairly clean diet.
As far as supplements go, you really don’t need anything outside whey protein in my opinion.
As always, lift hard, meaning high weights, and low reps. I do sets of 12, 10, and 8 per exercise for a muscle and increase the weight as the reps get lower.
I do
Mon: Chest and Triceps
Tues: Biceps and Back
Wed: OFF
Thurs: Shoulders and Traps
Fri: Legs
Sat or Sun: some light cardio
Good Luck.
runing your ass of 3-4 miles a day than 1 month later to 6-8 miles
Lift heavy.
Lift heavy once a week
Lift and HOLD the weight for 1 minute (fatigue your muscles)
SLOWLY increase the weight you are lifting. No more than 1 pound per week.
Muscles grow more massive and heavy when they are resting, not when you are lifting. The more rest you give them, the bigger you get!
At 19 I was 6’2″ and 190 lbs. VERY skinny. At age 35 I was STILL skinny. I started weightlifting. Went from a medium shirt to a XXL shirt. Now weigh 270 lbs and 14% bodyfat.
24 years of weightlifting.