Best work out routine to get buff

[-MEGA-]

Fck no thats not all you need.

Who said you could speak on this..

Bench squat DL and overheads...

Do you even lift, bro?

[CHOWWOKKA]

Do you even lift, bro?

I'll seated donkey calf raise you into oblivion

[-MEGA-]

I'll seated donkey calf raise you into oblivion

I’ll leg press you and spin you like a kitten with a ball of yarn, ya turd.

[ShoulderRoll]

Push ups, dips, pull ups. That’s all you need

Throw in jump squats and burpees for the legs and some crunches and he's all set. Calisthenics are great.

https://www.onnit.com/academy/climbing-the-hill-the-ultimate-calisthenics-transformation/

[abracada]

Ok you motherfcvkas

Im 5'7 and 130lbs or so

Kinda stayed at this weight since i used to box in the amatuers at feather/super feather weight

Now i wanna be buff! I wanna bulk up

I did stronglifts 5x5 routine about 10 years ago and i went up to about 162lbs from 130lbs or so in 4 months

Shall i do this again?

What do you fellas reckon

What is a good bulking routine.

Your boy is ready to beast it

Diet is 80% of it.

Eat good quality food, plenty of protein.

[King Arthur]

Ok you motherfcvkas

Im 5'7 and 130lbs or so

Kinda stayed at this weight since i used to box in the amatuers at feather/super feather weight

Now i wanna be buff! I wanna bulk up

I did stronglifts 5x5 routine about 10 years ago and i went up to about 162lbs from 130lbs or so in 4 months

Shall i do this again?

What do you fellas reckon

What is a good bulking routine.

Your boy is ready to beast it

Working constructions the best bulker I've experienced.

[i_am_a_champ]

Nice, just combine that with real food and hard work and it will come.
Im in the gym 2hrs a day no BSing going on either. Theres no secrets, just time and hard work. I see a lot of guys that dont change. They are always yappin. They ask me for tips and I tell them to get to work and focus on the pump. Squeeze and contract while lifting. Guys just throwing weights around wont see many changes.

Looking solid man if thats your pic.

Good advice dude. I dont talk to anyone there. Just push weights. I try to get over 1000 kcals before lunch time and close to 2700-3000kcals towards the end of the day.

I am slowly increasing that. Beasting the food intake. These weighted chin ups are making my arms explode. I squat 3 times a week and lifting more than body weight now and making good progress. I think the squat has become my favourite exercise.

I might include a leg press on fridays for fun and rest over saturday and sunday . Get some beasted quads and glutes

[i_am_a_champ]

Diet is 80% of it.

Eat good quality food, plenty of protein.

Thanks my man. Like i said i jave a huge 400-500g protien chicken breast. Its enormous. Eat that with boiled rice. I get the rest of my protien from shakes and other foods during the day.

I figured kcals is equally or if not more important. I try to get more than needed. This week i will up them hopefully

[abracada]

Thanks my man. Like i said i jave a huge 400-500g protien chicken breast. Its enormous. Eat that with boiled rice. I get the rest of my protien from shakes and other foods during the day.

I figured kcals is equally or if not more important. I try to get more than needed. This week i will up them hopefully

Best luck mate, get the macros fixed, basically for EVERY meal, make sure half the plate is protein, then 1/4 carbs and 1/4 veg and greens.

[Derranged]

Eating at a caloric surplus is the most important part. As for weights, just google bulking programs. But avoid programs that only have working out each body part once a week. That's for advanced lifters and juicers. Each body part should get worked out twice a week.