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Where are my long limbed hard gainer bros at?
Tired of not being able to pack on mass and having noodle arms?
Here are a couple things I’ve learned over the last 4 years I’ve been training.
LETSSS GOOOOO (Robert Frank voice)
Tired of not being able to pack on mass and having noodle arms?
Here are a couple things I’ve learned over the last 4 years I’ve been training.
LETSSS GOOOOO (Robert Frank voice)
First: Nutrition.
You’ve got to eat enough (obviously)
If the scale ain’t movin, you’re wasting your time.
Tracking will be essential if you’re looking to pack on slabs of muscle.
Eating a lot can be rough, looking for some tips? Read along
You’ve got to eat enough (obviously)
If the scale ain’t movin, you’re wasting your time.
Tracking will be essential if you’re looking to pack on slabs of muscle.
Eating a lot can be rough, looking for some tips? Read along
Nutrition Part 2:
My last bulk ended at 4kcals (brutal, right?)
You can get those calories clean and my favorite easy way to do that is through shakes.
My two favorite *CLEAN* gainer shakes
My last bulk ended at 4kcals (brutal, right?)
You can get those calories clean and my favorite easy way to do that is through shakes.
My two favorite *CLEAN* gainer shakes
1. Chocolate/Banana/PB
*16oz Almond Milk
*2 scoops whey (chocolate)
*2 tbsp Natural PB
*Banana
~700 cals
2. Slonking Eggs (ht @solbrah)
*9 egg (raw)
*16oz OJ
*3 oz Heavy Whipping Cream
~1,000 cals
*16oz Almond Milk
*2 scoops whey (chocolate)
*2 tbsp Natural PB
*Banana
~700 cals
2. Slonking Eggs (ht @solbrah)
*9 egg (raw)
*16oz OJ
*3 oz Heavy Whipping Cream
~1,000 cals
Next, let’s get to the training side of things...
You’re built different (rip brother bronze), you’re gonna have to train different.
Here are my favorite movements for tall guys...
You’re built different (rip brother bronze), you’re gonna have to train different.
Here are my favorite movements for tall guys...
Traps: Meadows Shrugs
Back: Chest Supported DB Row/Pullups
Lats: Straight Arm Pulldown/Wide Grip Pull-up
Chest: Flyes (all angles)/Flat DB Press
Biceps: Hammer Curls/Cable Curls
Triceps: Dips/DB French Press
Core: Incline Sit-up, Palloff Press, Hanging Leg Raise
CONTINUED
Back: Chest Supported DB Row/Pullups
Lats: Straight Arm Pulldown/Wide Grip Pull-up
Chest: Flyes (all angles)/Flat DB Press
Biceps: Hammer Curls/Cable Curls
Triceps: Dips/DB French Press
Core: Incline Sit-up, Palloff Press, Hanging Leg Raise
CONTINUED
Quads: Leg Extension/Close Stance Smith Machine Front Squat
Hams/Glutes: Lying Leg Curls/45 hyperextension
Calves: Calf raises (seated and standing)
Questions? Hit me up...
If you enjoyed this thread RT so somebody else can check it out.
Hams/Glutes: Lying Leg Curls/45 hyperextension
Calves: Calf raises (seated and standing)
Questions? Hit me up...
If you enjoyed this thread RT so somebody else can check it out.
