College Muscle

Question:

I was hoping to gain some insight/advice from a person who knows what they're doing. I've been chasing fitness for about 4 years now (I was 210 during senior year of high school but it was all mostly fat, so I started losing weight college (but I lost a significant amount muscle)).

Now I'm at a deadlock I don't know how to proceed, I've reached a decision and I want to be fit. Now more than ever, I plan on working out consistently when I return to college (also signing up for the Go-jitsu club and gym membership). I'll do whatever it takes, I want a change in my life style and I know you can help me!

Just some basics about me:
African - Nigerian
19
Going to my junior year in college
~6'1"
~175-180 lbs
~16% body fat (my calves, arms are really skinny which sucks, plus I have a belly I guess its called "skinny fat")
I don't think I'm horribly out of shape just small for my stature.

What I'm really looking for its work outs and advice to make me get bigger. I'm realistic and know I won't grow like 40 pounds in half a year, but what I want is a good regime so that I can get bigger.

I'm part of a frat and I get annoyed when I'm passed over for our football team just because I'm small even though I'm really athletic.

Thanks again in advance!
Here's to hoping that exercise brings the much needed confidence I need. .
 

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

Qualifications of Mike Behnken

 

The common Equation for many people in the quest for getting Bigger is:

More Muscle = More Eating + Less Training

If you're not eating every 2.5-3.5 hours and getting regular sleep patterns you're not going to easily be able to put on muscle mass.

With training, you should focus on short intense weight training sessions with proper post workout recovery meals as long workouts will likely lead your body to break down your muscle.

Another advantage of short weight training sessions is they allow faster recovery which allows you to exercise body parts more often. If your diet is proper, more frequent sessions will allow you to actually "train more by training less."

Everything really depends on your schedule. If you can only work out 1 day a week for 3 hours with your college schedule, that is going to be your workout schedule. If you have free time every day for workouts, it is going to be advantageous to perform short sessions more often than long sessions less often.

Focus on large muscle group exercises such as deadlifts, squats, bench press, pull-ups and don't spend too much time on isolation exercises unless they are a specific goal (i.e. calves). You don't have to spend more than 30 minutes per workout if your frequency is adequate.

It will take some experimentation to find out what is best for your body type and schedule but as long as you eat often with a good balanced diet you should put on mass for college.

 

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