lower reps = strength, higher reps with calorie surplus = mass. you can easily train for both doing 8X3 or 5X5 @ 80%1RM. 3X3-5 for pure strength. The 8X3 or 5X5 rep scheme for hypertrophy and strength. Stay away from bodybuildings 3X8-12 rep scheme for boxing. stick to compounds: bench, rows, squats, deadlifts, pullups, and military press. weighted dips can sub for military press and/or weighted chinups can sub for pullups if you prefer them. The pullups and military press are more beneficial imo though. don't complicate these things, just perform 3 for workout a (one push, one pull, one lower body) and 3 for workout b (one push, one pull, one lower body). rotate them every other day. IE: mon: A, wed: B, fri: A, repeat next week with B, A, B. All of the above can be done with barbells or dumbbells and a pullup bar (maybe dip too). Eat Healthy. Start with 2500-3000 calories and begin to increase if needed. I would get flaxseed oil, mulitivitamin, and whey protein. The rest comes from doing the work properly and consistently. My 2 Cents.
I think that's ill advised, but if you are hell bent on doing it, try food instead of supplements. If you do use a supplement, make it peanut butter. Dirt **** off cheap and **** full of calories.
light weights high reps is for endurance (15+) and does not build much strength at all when you do 3 reps(90% 1rm+) or less strength increases a lot but no mass increase 5 reps (80-85% 1 rm) increases strength a lot too and also a BIT of mass an even balance of strength and size would be about 7 reps about 9 reps is most effective for pure size this is based on average length reps (explosive concentric - 3 seconds eccentric) it's not just the weight that determines growth but the time under tension
And high in saturated fat.. Anyway the kids young. His a hard gainer with a high metabolism so he can afford to. RDJ you need to start cleaning up shop on this forum. Its choc full with **** and stupid posts from stupid posters who dont know **** all about training let alone lifted a weight in there life.
Even salmon has a large amount of saturated fats, but it provides a good deal of nutrients. We disagree on the use of saturated fats, but we've been there before so I'll leave it at that for now. Perhaps in a different thread, some other time Anyone in particular besides $.02? Because if they just give bad advice I'm not planning on doing anything against that, other posters will weed them out in time. They'll get a bad name and no one will listen to them anymore. Survival of the fittest if you wish.
Haha, damn I'm not malnourished I'm just kind of skinny. But I do plan on lifting regardless simply because size and muscle will do nothing but help me. Also in my current condition (see other thread), I can't really box at the moment anyways so this is what I can do in the mean time.