http://startingstrength.wikia.com/wi..._Strength_Wiki


http://stronglifts.com/gomad-milk-sq...n-gain-weight/

all these questions you're asking...it's as if I've heard them answered somewhere before.

You are lucky, like me, to start at where you are starting. Genetics FTW.

Here are the absolute musts that got me to where I am.

-By far the most important is never miss a meal. 4,000 clean and good calories a day. 6 to 8 meals per day.
-Follow the Max OT program exactly. Do not do any more.
-Don't burn any calories outside of the gym and absolutely do no cardio.
- Post videos of your core lifts on this forum. It's important you are doing exercises correctly.
-Keep a log of every exercise. You must do small incremental weight increases.

I'd say you could put on that much good clean weight in 16 weeks if you follow this. By far the hardest part is going to be eating.

http://www.discussbodybuilding.com/downloads/Max-OT.zip

or

Do SS like everyone is saying. Check the sticky.

I think it's most important you pick a program that you can commit to. I found Max OT better for me.

If you are in the gym everyday, lifting, not burning too many calories and eating 4,000 calories a day your body has no choice but to grow.

Thanks a lot for your reply, so you only trained each muscle once per week? Btw theres a few difrent programs in the max OT, could you ship me your exact program ? and identical copy, since thats proved to be working ^^

You won't listen, but do SS and eat. A lot.

i will? Atm ive been told either ss or MAX OT, and then i requested the exact program he used whilest doing max ot when he was in the same phase as me?

Yes, only one muscle once per week. Your muscles need time to grow and heal and it looks like in your routines above you are burning waayyyy too many calories.

Train your muscles to adapt and grow. You do this by lifting heavy weight, in short intervals, over time. It's important that every set you do (except for warm-up sets) is the absolute most you could do for the number of reps.

"Marathon not a sprint"

Make sure you read a good portion of the document before starting these to understand the principals. Many are exactly the same as SS.

Routine 1 for 4 weeks - Starts page 11
Routine 2 for 4 weeks
1 week off
Repeat

OR

SS

Both will work if you eat enough, but given you haven't trained in a while SS would be more efficient IMO.

You don't have to stick w/ it forever anyways. A lot of people start out w/ it (hence the "Starting" LDO) and after a couple months move on to something else out of necessity/boredom/whatever.

FWIW, I did SS for 2 months and saw some great gains. I'm pretty ADD though and lose interest in things quickly, so I'm always changing up my programming just for the hell of it. Even though I'm enjoying what I'm doing, the gains w/ SS were much better.

They don't need a week. If that was the case, how do you explain the results from people doing SS-type programming? (full body splits 3x/week)

I'm a huge fan of the Top-Down Method:

day 1 - neck/shouders
day 2 - bicepts/upper chest
day 3 - tricepts/lower chest
day 4 - abs/forearms
day 5 - hammies/quads
day 6 - calves
day 7 - rest (or bicepts, sometimes those bad boys need a little extra love)

This allows gravity to help with the muscle growth to "flow" through your body.