How can I gain muscle size and definition?!
Question: Okay I have "strength", i bench around 190, but my muscles don't look like it. Any ideas?
By the way i'm 5'11" and 150 lbs and I'm a high school freshman
Answers: Okay I have "strength", i bench around 190, but my muscles don't look like it. Any ideas?
By the way i'm 5'11" and 150 lbs and I'm a high school freshman
In order to gain muscle size you must incorporate compound movements for all of your body parts. Examples of these are bench press, squats, dead-lifts, military press, etc. Stick to a rep range between 6 - 12. This range is what leads to maximal hypertrophy (muscle growth).
Diet is where the magic happens. Without a proper diet you can kiss any gains you wish to make goodbye. At your height, weight, and age you should eat about 3100 calories to gain a pound a week (Harris-Benedict Equation). 2600 calories would be maintenance so adding 500 a day will give you a surplus of 3500 a week (1 pound). Try to eat at least 150 - 225 grams of protein a day (1 - 1.5 grams per pound of your weight). Grilled chicken, lean beef, beans, egg whites are all excellent choices. Eat a lot of complex carbs (yams, oats, brown rice) because your muscles need those for energy (glycogen) and recovery. You could try a whey protein powder for post workout as well. Get plenty of rest, 8 hours a night if possible. Since you will be lifting heavy try to workout each body part once a week.
Definition is all about diet and body fat % and at 5'11 150lbs you shouldn't worry too much about that. Build a solid base of muscle then you will be able to cut down from there.
Patience and consistency are key.
If it is size you want to must up your calories (good calories)
Lift heavy wt and low reps.
Definition comes from cardio. at least 20 min a day 5 days a week.
Loads of protein and patience. If you are doing high weights, it will happen, but protein is important in your diet. Try protein shakes.
If it is only about the size (and you don't want to use anabolica) you need EXPLOSIVE mouvements. This is:
they have to be very hard and very fast. But only a little moment.
Don't just bench, do everything as much as possible. You'll have an edge over those people who always bench, but have skinnier arms, legs, and shoulders.
Good lord though, you're 5'11 and 150? I'm 5'7" and 170.
you're great, you don't need to change anything
Train with Chuck Norris