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GUIDE TO BULKING UP
- Thread starter DIESEL
- Start date
Shiftkey
Master Don Juan
jiggapayne, yeah I've heard that too. I just thought it was kinda odd how SHORT these workouts are. If I do legs one day, following this guide that would be about 10 sets of 6. That doesn't take too long, maybe 20 minutes. Are we really supposed to spend another 20 minutes doing warmup sets?
I just got some quick questions
Today I did my routine, chest+back
for the benchpress, i did 3 sets of 8 reps at95pounds
for the firstr two sets, I completed it without any help
for the last set, i needed a little bit of help for the last 2 reps
should I increase my weight on the benchpress next time to a hundred pounds?
secondly, I dont think I am getting enough protein (i eat lots of meat already) and I want to use milk as a supplement. Should I drink skim milk instead of 1% ? The reason for drinking skim milk i that i dont want too gain too much fat cus i will need to cut it down later.
Today I did my routine, chest+back
for the benchpress, i did 3 sets of 8 reps at95pounds
for the firstr two sets, I completed it without any help
for the last set, i needed a little bit of help for the last 2 reps
should I increase my weight on the benchpress next time to a hundred pounds?
secondly, I dont think I am getting enough protein (i eat lots of meat already) and I want to use milk as a supplement. Should I drink skim milk instead of 1% ? The reason for drinking skim milk i that i dont want too gain too much fat cus i will need to cut it down later.
DJ Wez
Don Juan
Hey this is for people who have smaller frames like myself.
It seems for me, my muscles stop growing pretty quickly (less than a week). I'm tempted to workout each body part more than once a week because of this.
Is there a shorter time needed for people whose muscles aren't as large at the moment, or is the one week rule applicable to everyone in general?
It makes some--though not much--sense that if your body mass is smaller, there wouldn't be as long of a recovery period needed since not as much muscle is being recovered....
Right now I'm still recovering weekly as Diesel recommends.
But let me know if there is any validity in my naive question!
It seems for me, my muscles stop growing pretty quickly (less than a week). I'm tempted to workout each body part more than once a week because of this.
Is there a shorter time needed for people whose muscles aren't as large at the moment, or is the one week rule applicable to everyone in general?
It makes some--though not much--sense that if your body mass is smaller, there wouldn't be as long of a recovery period needed since not as much muscle is being recovered....
Right now I'm still recovering weekly as Diesel recommends.
But let me know if there is any validity in my naive question!
DJ Wez
Don Juan
Yeah I read the same thing from the Body-for-Life book... which Anthony Ellis endorses, I believe.
My memory's not entirely clear, but it has something to do with cortisone (or maybe some other chemical--I hate science) that supposedly reverses the growth of the muscle.
Again, my memory is faint about this, but I know it is suggested by some to keep workouts @ 45 mins.
DIESEL
Master Don Juan
Yes. try 100x6, 100x6, 105 x4 next time
Buy a whey protein powder. Mix it with milk. I use Optimum Nutrition's Pro-Complex (Chocolate flavor) their 100% Whey is not bad either.
DIESEL
Master Don Juan
No. This is for anyone looking to gain lean muscle mass. Frame size has nothing to do with it.
You are utterly clueless as to how the body works. This is utter and complete hogwash. Please go read Tudor Bompa's "Physiology of Strength Training" immediately.
Go right ahead, but you'll soon be overtrained and your gains will start to stall.
Generally, if you're lifting to increase muscle mass and are not taking steroids, once a week (assuming you are lifting hard and eating enough) is more than enough stimulation/hypertrophy to achieve significant muscle mass increases over time.
It does make a little sense on paper, but in reality it does not work that way... it's not enough of a justification to recommend multiple training sessions in a week for one body part.
I know that when you're starting out, you want to be doing bench press and barbell curls every day, but trust me, the iron game is one of extreme patience, dedication, and consistency.
Naive, yes. Stupid, no. That's how you learn.
good luck and get huge!
D
DIESEL
Master Don Juan
Re: ????
good luck,
D
Because they are relatively small muscle groups and don't really need tons of volume to grow. Short, heavy, intense is the way to make em grow!
Back is a huge muscle group, Chest is not as big, but big enough to merit the extra volume. These two especially react well to more volume and heavy work with compound, multijoint exercises.
Not more exercises (as I think there are way more arm exercises than there are back ones..) just more INTENSITY and EFFORT. You can build a superlative back just using Deadlifts, Pull-Ups, and Rowing Movements. Just as you can build an awesome chest on Pressing Movements alone.
good shyt.
good luck,
D
DJ Wez
Don Juan
DIESEL:
As for whey protein, is it just as good if I took the whey protein BARS--as long as I ingest the proper amount--or stay with the powder mix?
As for whey protein, is it just as good if I took the whey protein BARS--as long as I ingest the proper amount--or stay with the powder mix?
DIESEL
Master Don Juan
If at all possible, stick with the whey powder.. the protein they use in those "protein bars" is usually ****ty or some serious crap soy filler protein..
D
Other reasons not to use bars:
1) They are something like 5-10 times more expensive than powder.
2) Most bars have carbs and fat that you don't want post-workout.
3) The carbs and fat in there are usually crappy. Maltodextrin, saturated fat. Its better to drink powder, then have some oatmeal or oil.
As for NLarge...it's kind of a controversial product. It has something like 90 grams of sugar per serving, which is waaaay too much for anything other than post-workout (even then some people say it's way too much). But, it definitely packs on the calories and the weight.
1) They are something like 5-10 times more expensive than powder.
2) Most bars have carbs and fat that you don't want post-workout.
3) The carbs and fat in there are usually crappy. Maltodextrin, saturated fat. Its better to drink powder, then have some oatmeal or oil.
As for NLarge...it's kind of a controversial product. It has something like 90 grams of sugar per serving, which is waaaay too much for anything other than post-workout (even then some people say it's way too much). But, it definitely packs on the calories and the weight.
I got a question.
I'm not in a good shape.
I mean when running long distances etc.
I also need to be in good shape when I go to military (you have to go to army here in finland).
So my question is..
What's the best way to get in a good shape while growing muscle mass? I mean I don't want to slow my bulking progress.
I'm not in a good shape.
I mean when running long distances etc.
I also need to be in good shape when I go to military (you have to go to army here in finland).
So my question is..
What's the best way to get in a good shape while growing muscle mass? I mean I don't want to slow my bulking progress.
TERRIBLE ADVICE!
I can't believe this thread is stickied.
No fvcking cardio?
Real nice Diesel. Encourage these young men to become so obsessed with their appearance that they are not concerned about their health.
I feel your pain, people. I used to be the scrawny runt who could never gain weight because of my crazy metabolism. Back in '98 I finally got fed up and started hitting the gym and taking lots of protein/eating a whole lot. After about a year, I bulked up pretty huge and it was nice getting a little extra attention from the ladies. But thats the funny thing. I only got a little extra attention, and it did not help me with my game. Come to think of it, I didn't get laid the whole time I was buff. Looking back on this experience, I must say that nothing compares to the mental high you get when you incorporate some good cardio into your routine.
Sure, cardio will hinder your bulking process, but I think it makes up for that with the sheer rush of endorphins you get which enhance your mood and give you a confidence that muscles can't touch. Not to mention it is HEALTHY!!!!!!!! These days I am no longer buffed out. I run, cycle, weight train and practice Tai Chi. With clothes on you could mistake me for skinny. But I am strong, lean and mean. Always get compliments on my body from the girls I've shagged.
Guys don't listen to this meat-head. Your health is so much more important than getting beefy! A lot of chicks don't even like this muscle-bound look.
If you are thinking of using creatine, then at least be aware of the harmful effects of this new product. Before you shell out your hard-earned cash on poison, read this:
http://www.nutritiondrugsfitness.com/creatineR90.html
My Don Juan brothers, take a look at yourselves and decide why you want to change your body
Bulking up for ladies = AFC
Building strong muscles and healthy body for yourself = DJ
'Nuff said!
DJ Logic
_______________________
"Everyone is dumb except me" - The wise sage known as Homer Simpson
I can't believe this thread is stickied.
No fvcking cardio?
Real nice Diesel. Encourage these young men to become so obsessed with their appearance that they are not concerned about their health.I feel your pain, people. I used to be the scrawny runt who could never gain weight because of my crazy metabolism. Back in '98 I finally got fed up and started hitting the gym and taking lots of protein/eating a whole lot. After about a year, I bulked up pretty huge and it was nice getting a little extra attention from the ladies. But thats the funny thing. I only got a little extra attention, and it did not help me with my game. Come to think of it, I didn't get laid the whole time I was buff. Looking back on this experience, I must say that nothing compares to the mental high you get when you incorporate some good cardio into your routine.
Sure, cardio will hinder your bulking process, but I think it makes up for that with the sheer rush of endorphins you get which enhance your mood and give you a confidence that muscles can't touch. Not to mention it is HEALTHY!!!!!!!! These days I am no longer buffed out. I run, cycle, weight train and practice Tai Chi. With clothes on you could mistake me for skinny. But I am strong, lean and mean. Always get compliments on my body from the girls I've shagged.
Guys don't listen to this meat-head. Your health is so much more important than getting beefy! A lot of chicks don't even like this muscle-bound look.
If you are thinking of using creatine, then at least be aware of the harmful effects of this new product. Before you shell out your hard-earned cash on poison, read this:
http://www.nutritiondrugsfitness.com/creatineR90.html
My Don Juan brothers, take a look at yourselves and decide why you want to change your body
Bulking up for ladies = AFC
Building strong muscles and healthy body for yourself = DJ
'Nuff said!
DJ Logic
_______________________
"Everyone is dumb except me" - The wise sage known as Homer Simpson
DIESEL
Master Don Juan
Re: TERRIBLE ADVICE!
Believe it, a$$hole.
Encourage? Last I checked this is a free country. NO ONE MAKES YOU DO ANYTHING YOU DON'T WANT TO DO. I don't anyone to do anything. I simply put down the guidelines to put on natural muscle mass in the fastest way possible.
Learn to fukkin' read before you start putting words in my mouth.
When did I ever say being huge would get you laid ? I will say this tho, most chicks like muscles over scrawniness anyday.
You obviously don't squat or deadlift. Also, I think you should read my GUIDE TO CUTTING UP.. it's all about cardio, retard.
The idiocy of this statement, I think, speaks for itself.
So is weight training. Probably healthier than straight cardio, too.
Somehow, I figure you were never that big to begin with...
Good for you.
Yeah, because you probably lift like a girl.
You are probably none of the three. What is your definition of strong? - trust me, you aren't.. What is your definition of lean? oh yeah, what I would term "skinny fat".... And you're more an idiot than mean.
Big deal.. so do I.
Meat-head?? Aren't we getting stereotypical now?? Like I said, who's sounding like the idiot now?
When did I ever say the "raison d'etre" of our male existence was getting huge, numbnuts? Once again putting words in my mouth... just because you assume that I am an obssessive meathead, doesn't mean that I am.
True. But once again you are using the idiot's assumption that you start lifting and one day you rise out of bed looking like Ronnie Coleman. Please. You are always in control of how you want to look.
Creatine, poison? Keep talking, idiot.
Cause most of the guys posting here for bulking advice want to get bigger and stronger to boost their self-image which will indirectly translate into more success with the ladies.
Once again you insult this board by making wild assumptions that the only reason we would ever want to make ourselves bigger and stronger is to shag more girls. You are so full of shyt. Just because that's the reason YOU DID IT, doesn't mean it's the reason I or anyone else does it.
Hey a$$hole, did you ever stop to consider that I MAY ENJOY LIFTING WEIGHTS for the sake of lifting??
No girl is worth the pain one goes through in the gym.
Yeah, please...shut the fukk up now.
DJ Logic aka = Low Testosterone Male
_______________________
Believe it, a$$hole.
No fvcking cardio?
Encourage? Last I checked this is a free country. NO ONE MAKES YOU DO ANYTHING YOU DON'T WANT TO DO. I don't anyone to do anything. I simply put down the guidelines to put on natural muscle mass in the fastest way possible.
Learn to fukkin' read before you start putting words in my mouth.
[/b]
When did I ever say being huge would get you laid ? I will say this tho, most chicks like muscles over scrawniness anyday.
You obviously don't squat or deadlift. Also, I think you should read my GUIDE TO CUTTING UP.. it's all about cardio, retard.
The idiocy of this statement, I think, speaks for itself.
So is weight training. Probably healthier than straight cardio, too.
Somehow, I figure you were never that big to begin with...
Good for you.
Yeah, because you probably lift like a girl.
You are probably none of the three. What is your definition of strong? - trust me, you aren't.. What is your definition of lean? oh yeah, what I would term "skinny fat".... And you're more an idiot than mean.
Big deal.. so do I.
Meat-head?? Aren't we getting stereotypical now?? Like I said, who's sounding like the idiot now?
When did I ever say the "raison d'etre" of our male existence was getting huge, numbnuts? Once again putting words in my mouth... just because you assume that I am an obssessive meathead, doesn't mean that I am.
True. But once again you are using the idiot's assumption that you start lifting and one day you rise out of bed looking like Ronnie Coleman. Please. You are always in control of how you want to look.
Creatine, poison? Keep talking, idiot.
Cause most of the guys posting here for bulking advice want to get bigger and stronger to boost their self-image which will indirectly translate into more success with the ladies.
Once again you insult this board by making wild assumptions that the only reason we would ever want to make ourselves bigger and stronger is to shag more girls. You are so full of shyt. Just because that's the reason YOU DID IT, doesn't mean it's the reason I or anyone else does it.
Hey a$$hole, did you ever stop to consider that I MAY ENJOY LIFTING WEIGHTS for the sake of lifting??
No girl is worth the pain one goes through in the gym.
Yeah, please...shut the fukk up now.
DJ Logic aka = Low Testosterone Male
_______________________
Re: Re: TERRIBLE ADVICE!
You prove your own meatheadedness with this post, buddy!
encourage: To inspire with hope, courage, or confidence; hearten.
Which is exactly what you are doing with this thread!
DJ Logic
You prove your own meatheadedness with this post, buddy!
Encourage does not mean to make someone do something. Pick up a dictionary, my intellectually challenged friend and look that sh!t up! Here, I will even save you the trouble:
encourage: To inspire with hope, courage, or confidence; hearten.
Which is exactly what you are doing with this thread!
Scrawniness is never attractive. But there is such a thing as overdoing it. Eating an unhealthy amount of food and putting all sorts of chemicals in your body...and you call yourself healthy...ha!
I have read both guides and find them to be misleading and based on your own close-minded ignorance.
I never said one was better than the other, merely pointing out your flawed reasoning that you should not do ANY cardio. Maybe that creatine is messing with your cognitive abilities (um, i'm sorry that's probably too smart for you..funny little creatine make diesel head not think so good)
Baseless assumption....whatever!
A true sign of someone who talks out of their ass is over-use of the word "probably" You can make all the blind assumptions you want about me, but it doesn't deter from the fact that you are advocating unhealthy behavior, diesel.
Actually that statement was uncalled for. I am sorry if I hurt your feelings, meathead.
Did you even read the link? Do yourself a favor and type the words "harmful effects of creatine" into google's search engine. You should do a little homework before putting controversial substances in your body, pal. This is by far the worst advice you are giving here. I don't blame you because I know you are just ignorant to the truth. But hey, what do I know? I don't agree with you so I must be an idiot.
I'd rather insult the board and challenge your bad advice if it will help them find a healthier alternative.
At least we agree on something
What's the matter? I thought high-testosterone males were supposed to enjoy a challenge. Didn't know I was dealing with an over-sensitive wuss-bag. OK, ok I won't post anymore if you are going to be a little b!tch about this.
DJ Logic
DJ Logic,
Its great that you like cardio so much. It can be a good addition to a workout routine. You're right; it does release endorphins and make you feel good. However, this thread isn't about cardio. It is not a discussion about our motivations for improving our bodies. It is not a discussion on the safety of creatine.
This is a guide for bulking up. I know first hand that it is damn good advice because I've tried several routines, and this one has worked best for me.
If you have something useful to contribute, feel free to post your advice here.
Its great that you like cardio so much. It can be a good addition to a workout routine. You're right; it does release endorphins and make you feel good. However, this thread isn't about cardio. It is not a discussion about our motivations for improving our bodies. It is not a discussion on the safety of creatine.
This is a guide for bulking up. I know first hand that it is damn good advice because I've tried several routines, and this one has worked best for me.
If you have something useful to contribute, feel free to post your advice here.
My Bad
You are right Ofus. I should have made my case without name calling and negative comments. Would have been so much easier if I had just asked what people thought instead of imposing my views here. It is a problem I am working on...So much aggresion, I actually think I have too much testosterone! Anyway, my pops always said it takes a real man to admit when he fux up, so I will take this opportunity to apologize to Diesel, who is not a meathead. However, I do still feel the same about creatine and encourage everyone to do their homework before they decide to use it.
I did a little more research on this to see if there is a natural alternative to raise your creatine levels and found out that creatine is found naturally in most meats and fish. Herring is supposed to be one of the richest sources. Still, it is said that you would have to eat 5-10 herring a day to get the same amount, so I can see why this supplement is so popular.
Oh, and another word of warning to those who choose to buy it, check the label and make sure the stuff is domestic. Products coming in from China and other foreign countries have been found to be cut with baking soda and laced with rat hairs!
yecchhhh!
You are right Ofus. I should have made my case without name calling and negative comments. Would have been so much easier if I had just asked what people thought instead of imposing my views here. It is a problem I am working on...So much aggresion, I actually think I have too much testosterone! Anyway, my pops always said it takes a real man to admit when he fux up, so I will take this opportunity to apologize to Diesel, who is not a meathead. However, I do still feel the same about creatine and encourage everyone to do their homework before they decide to use it.
I did a little more research on this to see if there is a natural alternative to raise your creatine levels and found out that creatine is found naturally in most meats and fish. Herring is supposed to be one of the richest sources. Still, it is said that you would have to eat 5-10 herring a day to get the same amount, so I can see why this supplement is so popular.
Oh, and another word of warning to those who choose to buy it, check the label and make sure the stuff is domestic. Products coming in from China and other foreign countries have been found to be cut with baking soda and laced with rat hairs!
yecchhhh!
