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Anonymous
Alright, I'm looking at bulking up. My company has a gym in the building, free of use, and I want to increase my size. I'm currently 5'11" and 155 lbs. My diet is pretty damn good, and my metabolism amazes me. However, I merely want to increase my muscle, not get too serious about bodybuilding. Ideally, I'd look like Jerry Only by the time I'm satisfied. Any suggestions about frequency of working out, exercises...etc?
Pic related.
>> Anonymous
I'm going to assume you mean the young Only.

http://www.defrancostraining.com/articles/archive/articles_westside.htm

Follow that routine.

Also don't be proud of your metabolism. The only way to gain muscle is to create a calorie surplus, so your fast metabolism means you have to eat a fuckload of food to gain muscle.
>> Anonymous
>>127370

oh hi, you must be one of those goddamn idiots that think you're going to get xbox hueg overnight by doing a certain workout.

FUCK YOU
>> Anonymous
>>127386
No, not really. I'm smart enough to know that this will take a long, long time. Just looking for input here.
>> Anonymous
>>127382
Thanks, I appreciate it.
And yes, I agree that my metabolism is going to be a big hurdle to overcome.
>> Anonymous
>>127386

oh, well okay. i'm currently using this program, and while i haven't gained much mass on it (10 pounds) all of my lifts have improved.

http://rapidshare.de/files/39478172/The_Secrets_To_Gaining_Muscle_Mass_Fast_by_Anthony_Ellis.pdf.htm
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>> Anonymous
>>127398

shit this was meant to be addressed to>>127388
>> Anonymous
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>>127370
you want to look like jerry?..
>> Anonymous
>>127398

The dude that wrote that stresses on not going ATG during Squats.

He's a fuckwad, fuck that guy.
>> Anonymous
As someone who has successfully gone through the transition you're hoping for in the last 4 years, here's my advice:

First 6-9 months do a 3-split (e.g. mondays triceps+chest, wednesdays legs+shoulders and fridays back+biceps). After this period switch to a 2x2 split (2-split twice per week).

Make sure you eat A LOT of food, you shouldn't be afraid to get a little bit of belly in the start. You can always shed that off after you've gotten closer to your goal. Also look into supplements like ZMA and creatine.
>> Anonymous
>>127412

How do you lift for four years and then turn around and recommend to a beginner a split routine like that?

Beginners should never do isolation, they should build a power-basis first.
>> Anonymous
>>127417
you're dumb