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Bulk - Apr. 26 2008 19:10:55
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hyper
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Hello everyone,
I am trying to bulk up at the moment and finding it hard to make gains, i am eating quite alot and have a protein shake before and after my workout, should i be doing heavy weight less reps or lighter weights but more reps.
Should i try weight gainer? Why does my chest not hurt when doing bench press but my triceps do?
Currently 6ft 1 and weight 12 stone pretty much muscle not fat.
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RE: Bulk - Apr. 26 2008 19:25:26
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beefycol
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quote:
ORIGINAL: hyper
Hello everyone,
I am trying to bulk up at the moment and finding it hard to make gains, i am eating quite alot and have a protein shake before and after my workout, should i be doing heavy weight less reps or lighter weights but more reps.
Should i try weight gainer? Why does my chest not hurt when doing bench press but my triceps do?
Currently 6ft 1 and weight 12 stone pretty much muscle not fat.
alright mate, take alook at my journal, got training routine, and diet on there see what you think, your crip might to be to close when your benching so puts more on the triceps,
take a look at the beginer articles too
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my journal
great site check it now
STOP WORRYING BOUT BOOZE
NOT HAPPY TILL IM MASSIVE
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RE: Bulk - Apr. 26 2008 22:10:27
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Mortimer
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Something simple to start with i'd say:
Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Workout B
Squats - 3x5
Standing Press - 3x5
Rows 3x5 or Power Cleans 5x3
Three times a week, emphasis on adding weight each workout till you stall and have to reset.
You'd do for example:
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Then the next week it would be
Mon: Workout B
Weds: Workout A
Fri: Workout B
This is a well used and proven routine of Mark Rippetoes and serves as a great routine for someone starting out in the iron game, making a return to it or even someone experienced as they can add exercises and change the set up to their needs.
A great Read and one i'd reccomend for anyone who's bulking can be found here:
http://forum.bodybuilding.com/showthread.php?t=998224
Best of luck mate and enjoy it.
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RE: Bulk - Apr. 26 2008 22:10:43
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Raskolnikov
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From: Margate, arson capital of the UK
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If you're trying to bulk up, use higher reps. 3 x 8 has worked well for me
Your diet might need adjusting. Often when people say they're eating 'a lot' it's not actually all that much, or it's the wrong things, or both
Post up your diet for critique, there's some very knowledgeable people here who'll be able to advise you
_____________________________
"I would never die for my beliefs because I might be wrong" - Bertrand Russell
My training log
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RE: Bulk - Apr. 27 2008 10:06:53
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hyper
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5:30 am- protein shake with water (myprotein whey)
7am- Fine oats with low fat greek yoghurt, banana.
10:30 am- Sandwich (ham, chicken or tuna) on brown bread, some assorted nuts.
1pm- portion of meat with either pasta or rice, banana and low fat yoghurt.
5pm- flapjack, some nuts and protein shake (whey)
6pm- Workout
7pm- Dinner with meat variable.
8:30pm- 2 egg whites, crackers.
9:30pm- Hot chocolate before I go to bed.
Now for my workout
Squats- 27kg 10 reps x 4 sets
Dumbell biceps- 20kg 6 reps x 4 sets- mixed (preacher and standing)
Bench press (Flat)- 52 kg 8 reps x 4 sets
Bench press (incline)- 42kg 8 reps x sets
Press ups with legs up- 15 reps x 4 sets
Biceps curl bar- 32 kg 10 reps x 4 sets
Crunches 100 everyday min.
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RE: Bulk - Apr. 27 2008 20:40:54
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beefycol
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quote:
ORIGINAL: Raskolnikov
If you're trying to bulk up, use higher reps. 3 x 8 has worked well for me
Your diet might need adjusting. Often when people say they're eating 'a lot' it's not actually all that much, or it's the wrong things, or both
Post up your diet for critique, there's some very knowledgeable people here who'll be able to advise you
yeah agree with all said
_____________________________
my journal
great site check it now
STOP WORRYING BOUT BOOZE
NOT HAPPY TILL IM MASSIVE
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RE: Bulk - Apr. 27 2008 20:44:29
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beefycol
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Joined: Mar. 6 2008
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quote:
ORIGINAL: hyper
5:30 am- protein shake with water (myprotein whey)
7am- Fine oats with low fat greek yoghurt, banana.
10:30 am- Sandwich (ham, chicken or tuna) on brown bread, some assorted nuts.
1pm- portion of meat with either pasta or rice, banana and low fat yoghurt.
5pm- flapjack, some nuts and protein shake (whey)
6pm- Workout
7pm- Dinner with meat variable.
8:30pm- 2 egg whites, crackers.
9:30pm- Hot chocolate before I go to bed.
Now for my workout
Squats- 27kg 10 reps x 4 sets
Dumbell biceps- 20kg 6 reps x 4 sets- mixed (preacher and standing)
Bench press (Flat)- 52 kg 8 reps x 4 sets
Bench press (incline)- 42kg 8 reps x sets
Press ups with legs up- 15 reps x 4 sets
Biceps curl bar- 32 kg 10 reps x 4 sets
Crunches 100 everyday min.
in between 1 and 5 i would had some more portein intake.
8.30 2 eggs, need 1 egg yolk and 4 egg whites at least imo
9.30 swap hot choc for cottage cheese
imo to many crunches, every day, not needed.
thats your workout? is that one day or split?
_____________________________
my journal
great site check it now
STOP WORRYING BOUT BOOZE
NOT HAPPY TILL IM MASSIVE
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RE: Bulk - Apr. 27 2008 20:48:39
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just t
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rep ranges wont do anything if your not eating enough. To build and add size you must give your body the materials to do so with otherwise its pointless.
basically put your diet looks fairly naff, post it in diet forum for advice you'll get more input
< Message edited by just t -- Apr. 27 2008 20:49:19 >
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RE: Bulk - Apr. 27 2008 20:51:58
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beefycol
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quote:
ORIGINAL: just t
rep ranges wont do anything if your not eating enough. To build and add size you must give your body the materials to do so with otherwise its pointless.
basically put your diet looks fairly naff, post it in diet forum for advice you'll get more input
yeah agree
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my journal
great site check it now
STOP WORRYING BOUT BOOZE
NOT HAPPY TILL IM MASSIVE
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RE: Bulk - Apr. 27 2008 21:38:37
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Raskolnikov
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quote:
ORIGINAL: hyper
Now for my workout
Squats- 27kg 10 reps x 4 sets
Dumbell biceps- 20kg 6 reps x 4 sets- mixed (preacher and standing)
Bench press (Flat)- 52 kg 8 reps x 4 sets
Bench press (incline)- 42kg 8 reps x sets
Press ups with legs up- 15 reps x 4 sets
Biceps curl bar- 32 kg 10 reps x 4 sets
Crunches 100 everyday min.
It doesn't look great to be honest. How often do you do this?
There's no back work and hardly anything for legs - that's two big muscle groups that you're neglecting to train. There's more to it than chest and biceps mate
Couple of articles here for you to read, lots of useful information:
http://www.muscletalk.co.uk/article-beginners-first-stop.aspx
http://www.muscletalk.co.uk/article-beginners-guide.aspx
There are plenty of routines posted up in the routines sub-section, have a look through and see what takes your fancy. There's some sticky threads at the top, that's where you'll find them 
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"I would never die for my beliefs because I might be wrong" - Bertrand Russell
My training log
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RE: Bulk - Apr. 28 2008 11:21:56
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beefycol
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i recomend 4-5day split. i love killing the muscle, giving it all i can once a week
_____________________________
my journal
great site check it now
STOP WORRYING BOUT BOOZE
NOT HAPPY TILL IM MASSIVE
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RE: Bulk - Apr. 28 2008 21:00:19
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hyper
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I do these exercises 3 times a week, started deadlifts today to add more core work and going to look for more back and leg exercise from the links you have gave me, Thanks for the help.
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RE: Bulk - Apr. 29 2008 9:44:59
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facelikearobbersdog
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I note you don't train your triceps. This is why your tri's are hurting because you have fatigued them before your chest.
Get your tri's up to scratch or your bench will never improve.
I found max poundage at 6 reps worked best for bulking
Don't forget your shoulder press also
< Message edited by facelikearobbersdog -- Apr. 29 2008 9:46:54 >
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RE: Bulk - Apr. 29 2008 13:24:39
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Mortimer
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I very rarely go above a rep scheme of 6. I've done 8-12's before and didnt go much on them. I've always stuck to the 5-6 rep scheme..or even 5 X 3 in the case of Power Cleans (though not limited to this and i have done 4 X 6 for cleans as well). A beginner would be far better served on a basic routine from the Likes of Rippetoe. You will add plenty of mass on his routines even though they are "supposedly" only in a rep range conductive to strength gains Plus more importantly you'll build a very good base of Strength. If your a newbie you'll make good gains on the programme i posted above as simply put..your one big weak point. Assuming a caloric excess is present, you concentrate on adding weight in a linear fashion for as long as you can..resetting and adjusting when you stall...you'll make good gains.
There may be some wild claims made about the Rippetoe routines....30-40 lbs in a few months etc BUT that said his routines will lead to good gains IMO.
Another good routine for someone just getting into the game would be one posted some time back by a previous member of this site..ToxicToffee and his Initial Basic Hypertrophy programme. 3 X 8. It can be found here:
http://www.muscletalk.co.uk/newsletter-0307.aspx
Again this is a good routine based on compounds.
The choice is yours but i'd say for starters dont worry overly about curls of this sort and triceps extensions of that sort etc etc as they simply arent needed.
My Current routine has very little assistance work. Baring in mind i've always stuck with simple routines my current stats are (just off of a slight cut):
Height: 5'7
Weight: 203 lbs
BF%: Around 9% (i dont like to go too high in BF% and will cut when TO ME the fat gain is unacceptable)
< Message edited by Mortimer -- Apr. 29 2008 13:28:38 >
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