Weight Training
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If you want to gain muscle and mass fast I still think the fastest is with free weights. I'm a senior in high school (6'3 200lbs). Sophmore year I only weighed in around 160. The trick is to eat, eat, and eat some more. When you hit the weights work out with a friend and keep each other going. Ingest a lot of protein to supplement your muscle fibers after breaking them down. Eggs, steak, fish, pork, are all great sources of protein.
This is my workout and its working great so far.
Monday- Squat....Deadlift....Powerclean
Tuesday- Plyometrics
Wednesday- Barbell curls....Tricep presses....pullups
Thursday- Plyometrics
Friday- Flat bench.....Incline Bench
The should be with these reps.
8 reps at 75% of max
6 reps at 85% of max
4 reps at 90% of max
3 reps at 95% of max
Titan
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Man, I am the same height as you are, except I weigh 20 pounds more. I weighed in at 225 when I was a senior. Follow this workout and you will definitely see the mass packing on:
Monday: chest and tris
Tuesday: Legs and abs
Wednesday: Back and bis
Thursday: off
Friday: abs and calves
Saturday: cycle starts over
You can start it over again on Friday, depending on how you train. Eat a lot of protein man. Eat like a horse. I just got back into hardcore training a month and a half ago and I have already put on 10 pounds.
Good luck
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I am also the same height as the both of you. I followed a routine similar to the second guy's, but I change mine frequently.
Monday: chest, tris and abs
Tuesday: back, bi's and calves
Wednesday: cardio and abs
Thursday: Legs and shoulders
Friday: off
Saturday: cycle starts over
Change your routine frequently. I was about 227 when I was a senior in high school. Now I weigh in at 242 and I am the same height as you guys.
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