Strength + Hypertrophy Routine? Beginner Seeking Advice :)

Hey Guys

 

I´m still looking for a good routine, that will help me reach my goals as fast as possible.

At the moment my routine looks similar to the Killroy70 routine and it works quit well. 

 

Now I have done a lot of research on this forum and found out that a routine like this will mostly lead to strength gains.

 

But I am kinda small at the moment and want to gain some mass. My weight is 62 kg(136 lbs), I´m 187 cm(6,1 feet)  tall and I´m 18 years old. 

At the moment my eating habits are really crappy( sometimes i eat really less for a whole day or more and then after i just eat everything i can reach ..) 

 

But now i want to change this! My goal is to gain mass (70 kg) + strength( planche and so on ).

 

I wanna train 4 days a week.

2 strength days and 2 size days .

 

For the strength training i want to follow the FSP and FBE outline in the BtGB. 

Maybe like 4 - 5 exercises and 3-5 sets+ low reps.

 

For the size training i want to  do the FSP and FBE again.

Again 3-5 sets but this time with a special TUT. (1 set = 30-45 sec ) still don´t know how many exercises

 

Should i train my whole body at one size day ? Or should split it up into something like  push and pull ?

How much exercises i should do at one size day ?

Maybe you can also name some special exercises that will improve my workout.

 

I also want to change my eating habits.Already looked up a lot of threads and got some really nice Infos:)

But i still got one question. Maybe you guys can give me a tip on how many calories i should get a day .

 

And i thought about getting some rings. I got a pull up bar so would it be good for me or just a "waste" of money ? ^^

 

Thanks to everyone who reads this post  

I´m open to any comment and will replay back if i can  

Sincerely Philipp

 

TBH I think Killroy routine is easily enough for all the needed muscle building when you are starting out. It really seems your problem is much more about nutrition. Being that tall and that light pretty much means you are not eating enough, which is likely due to ongoing growth taking all the energy. Really ramp up the calories like crazy, with intention of gaining some size it's better to go with too much rather than too little. 

And the rings are definitely worthwhile even hanging just from pullup bar. Lets you train false grip stuff, support hold, ring pushups, rows, curls, ab wheel and probably lot more I can't think right now. And you can just take them outside and hang from a tree to have full benefits.

Okay i will just follow the killroy70 program a few months i think and order the rings in a few days

I will try to eat more, but should i eat only healthy food or can i also eat some "trash" food to get all the calories i need ? ^^

And thanks for your answer

 

Wow finally someone who might be as slight as me! Haha when it comes to hypertrophy, there are some routes you can take. Following a lot of the various GST progressions laid out in the BtGB as well as other gymnastic style exercises can lead to some serious physique gains. But a lot of these moves are quite advanced and do require dedication and time following progressions. Various hardcore bent arm and straight arm exercises on rings will build significant amounts of strength and mass, but as i said before, not necessarily as practical as certain other methods. With gymnastics it's always form follows function.

Another route is the always dependable 3-10 rep strength building style, because when it comes to hypertrophy, it's about time under tension.

Do you already do any of the WODs? Or any GST? And in regards to the question about training push and pull at once, multiple body parts a day etc..my personal preference is to do almost all compound movements, some which involve push and pull at the same time

I think eating healthy is always the best option but if you want growth from what i understand you need lots of volume and more importantly lots of calories especially around and after the workout.  It doesn't matter if they are healthy or not but then again why not just eat healthy you will be doing yourself a favour!

I have been following Slizzardmans (josh natermans) advice on eating and have now gone from 82 kilos to 92 kilos this year.  I have gained some fat because I wasnt very strict the whole time but it is mostly muscle maybe a kilo or two of fat at the most.

Okay i will change my eating habits now and will try to get as much healthy food as possible while getting a lot of calories. 

I read a few post from him about the pre and post workout meal and already followed his advice for quite a while. 

I got the feeling that its helps me quite a lot with gaining muscles and improve my recovery time.

 

Maybe you could tell me the advice he gives you

 

I trained for one year in a gym and already gained nearly 8 kilo, but the most mass i gained due normal growth i think( went from 170 cm to 185cm ).

 

I´m able to hold a tuck planche for 40 sec and l sit 20 sec . But didnt followed any routine. 

You mean something like muscle ups ?