Couple Of Newbie Questions.

[stevewidds]

So I'm back to weight training after quite a few years but even back then I never really ended up big so here goes,
I train at home on a monday(chest n back).
Wednesday (legs).
Friday (shoulders n arms).
Then start the sequence again Sunday, is doing those muscle groups once a week enough to create growth.

And i dont eat a hell of alot but how important is it to eat alot, I'm not skinny and do have plenty of fat lol but I want to gain size but don't want to really gain any more fat I'm 5ft 9 and around 13 stone...thanks.

 

[Mr mac]

It’s actually a pretty good body part split and used by Mike mentzer back in the day. Hitting body parts about every 6 days is pretty good to ensure your recovered. Make sure you are training hard and heavy on your sessions and if you can use your off days for some cardio and or mobility. Nothing major a 10-15 min brisk walk.

 

[Reacher]

yes, training g once per week with consistency and progression will create growth or at least the stimulus for growth.
studies show that 2 x per week training per body part is more productive but all sorts of things come into play, effort ( intensity ), volume ( how much you do), and most importantly what you can commit to with consistency, ie the best plan in the world ever, is no use if you can't do it. Then rest and food will fuel the growth.
Eating 'a lot' isn't the key, eating the right things in the right amounts is. That said to grow muscle you need an excess of the right calories above your normal requirement, you cant build a house with no bricks.
You need to aim for the right cals, broken into the right foods, protein carbs fats.
Don't have to be anal but just aim for the amount of protein you need and fill the other cals with carbs and fats.

 

[Reacher]

It’s actually a pretty good body part split and used by Mike mentzer back in the day. Hitting body parts about every 6 days is pretty good to ensure your recovered. Make sure you are training hard and heavy on your sessions and if you can use your off days for some cardio and or mobility. Nothing major a 10-15 min brisk walk.

I'm going back to 1 x per week body part split when the gym doors open again i think, bro's gotta bro.

 

[Penguin'sreturn]

If you have plenty of fat to lose then I think it would be beneficial to eat in a deficit while still doing your weight training.

If you're trying to gain size then you need to eat in a surplus. Yes you will gain some muscle (provided you're training hard enough) but you'll also gain more excess fat. You can't really gain one without the other. The ratio of fat to muscle gained will differ from person to person on what kind of surplus they're in, genetics and drug use (if you're going down that route). The muscle will be hidden under the excess fat accumulated and it'll be even more of a chore to strip off further down the line.

It is also better to start building muscle from a lean(ish) base. The leaner you are the more your body will respond to stimulating muscle growth providing diet and training is on point.

 

[Reacher]

If you have plenty of fat to lose then I think it would be beneficial to eat in a deficit while still doing your weight training.

If you're trying to gain size then you need to eat in a surplus. Yes you will gain some muscle (provided you're training hard enough) but you'll also gain more excess fat. You can't really gain one without the other. The ratio of fat to muscle gained will differ from person to person on what kind of surplus they're in, genetics and drug use (if you're going down that route). The muscle will be hidden under the excess fat accumulated and it'll be even more of a chore to strip off further down the line.

It is also better to start building muscle from a lean(ish) base. The leaner you are the more your body will respond to stimulating muscle growth providing diet and training is on point.

given op has said quite fat, this is spot on.
I'd skim read and didn't see the plenty of fat comment he'd put.

 

[stevewidds]

Well I dont like posting pictures but this is me just to show what I call plenty of fat...and thanks to you all for your advice, I'm only using protein powders but considering creatine although I've read mixed thoughts on the benefits of creatine.

 

[Greedy Ben]

I would want to see some outline of definition around the waist before 'bulking' or purposely eating to a calorific excess.
If you are doing this purely to look better then I would definitely want to lose some inches around the waist first.

Get your diet spot on before worrying about extra protein you can and should get the majority of it from food.

What equipment do you have at home?

 

[stevewidds]

Thanks Ben I've got a standard bench for pressing and leg extension quite a few weights and bars but obviously limited for other exercises, would love to go to the gym but as we all know that's not possible..I know it sounds daft but I know nothing about food. Its obviously something I need to research. Thanks

 

[Penguin'sreturn]

Well I dont like posting pictures but this is me just to show what I call plenty of fat...and thanks to you all for your advice, I'm only using protein powders but considering creatine although I've read mixed thoughts on the benefits of creatine.

If you haven't bought the creatine already then forget about it. Not essential at all.

Protein powders are fine to supplement with and convenience but as said your primary focus should be on food.

I'm not the best guy to ask about macros and calorie counts because I don't do any of that myself. I've just basically learned my body through trial and error and go off the mirror on wether I should increase or decrease cals. Or increase or decrease energy output.

If you want to count cals I'm sure some on here could give you a basic outline. Take into account your current activity level and what you're eating presently. We all know what a 'clean' diet should be so just focus on wholesome, healthy foods.

 

[Big Balls]

Well I dont like posting pictures but this is me just to show what I call plenty of fat...and thanks to you all for your advice, I'm only using protein powders but considering creatine although I've read mixed thoughts on the benefits of creatine.

I think you should train 4 days a week but hitting each half of your body 2x a week. It´s ok if you´re advanced pounding each muscle group(remember when training large muscles others are being trained,overlap so not strictly 1x a week)
Advanced guys can train super heavy but i think you need to wait 6 months to a full year. split your body in 2 halfs. mentzer did this too at one point.

 

[Greedy Ben]

Thanks Ben I've got a standard bench for pressing and leg extension quite a few weights and bars but obviously limited for other exercises, would love to go to the gym but as we all know that's not possible..I know it sounds daft but I know nothing about food. Its obviously something I need to research. Thanks

If you start a log people will chip in and help. You can do a bit at home with some kit and go the gym when it reopens. The diet is the biggest part really, if the body doesn't have sufficient resources it won't grow/adapt as well no matter what stimulus is placed on it.

You can google your TDEE and BMR and get a rough number of cals to aim at then adjust from there.
You want to run as small as calorie defecit as gets initial results so you can drop further later if required.

 

[Mr mac]

I'm going back to 1 x per week body part split when the gym doors open again i think, bro's gotta bro.

How many times a week you training. I have just done an every other day PPL so each body part got hit once a week. I might nudge it to JPs 2 on 1 off 1 on 1 off.

For years I followed Dorians 4 day routine chest biceps
Back
Off
Shoulder tricep
Legs.

That’s pretty decent

 

[stevewidds]

Mr Mac 3 times a week rotational, thanks to you all for you advice im going to start trying to lose some fat, and will start a training log thanks again.