Silverwex's Bulking Thread

[Lifeforce]

Originally posted by silverwex
Hey guys, right still no real gains so I think im gonna do a full body workout twice a week with a back/shoulders workout in between, something like this (about three sets of each):

MONDAY
-----------

2x8 Squats
2x8 SL Deads
3x10 Bench
3x10 Barbell Curls
3x10 Dips
3x10 Chin Ups


WEDNESDAY:
----------------

2x10 Shrugs
2x10 Bent Rows
2x10 Military Press
3x10 Deads
2x10 Pull Ups


FRIDAY:
----------

2x8 Squats
2x8 SL Deads
3x10 Bench
3x10 Barbell Curls
3x10 Dips
3x10 Chin Ups

I need bigger arms! And my arms tend to recover within 48hrs so ill see how this goes...

Comments? Double, Life, Semag?

Cheers.

Looks pretty good, but don't do too many sets and do higher reps if you want to grow. I just don't think strength = size. I've been thinking alot on what you have said semag. I don't think you will grow that much from lifting low reps. When I started powerlifting my lifts went up really quick, max went from 125 on dead to 150 kg, squat from 130 to 145. I didn't get 13% bigger though. No disrespect intended, I just don't think I agree.


Silverwex, if you don't grow, then you really need to eat more. I've put some suggestion on the set and rep range on the lifts. It's a little higher rep range with maximum hyperthrophy. This is only theoretical though. You'll have to go a little lighter and work up more reps in the sets. Try it out a month and see how it works. If I remember correct your legs were pretty big, but if you want them to grow then do some 20 rep squats once in a while.

 

[Double]

i didnt have foudn a guy that fulfills the exact requirements that semag asked for but i found some small powerlifter/olympic lifters who put on some very nice weights.

regarding the routine: sounds hard man, make sure you get enough regeneration and food. good luck.

 

[silverwex]

hey life, hey double,

good to hear from you guys again.

thanks for the prog life, im seriously gonna gte into bulking after the summer - have to cut soon enough for hols!

yeah my legs are the muscle group that have grown the most over the past while so i really want my arms to catch up now!

thanks again.

 

[Lifeforce]

yeah sorry for not writing so much in your journal or anywhere else for that matter. Try out some higher rep work, I've had alot of positive stuff happen now when I began doing it. I even get stronger as I cut! =D Maybe you could do some 5 repers for the legs if you don't want them to grow anymore and work higher reps on other parts of the body to even it out?

What's your weight now silver?

 

[Lifeforce]

Originally posted by Double
yo semag, i dont deny this fact and personally i do pretty low reps, but i have seen this arguments before and it always pisses me off. 400lbs bench get a ****ing clue no former skinny guy will ever be able to bench this, at least not me or do you think someone with starting weight 50lbs can do this with such genetics. i dont want to hear these ridicolous numbers it's enough when you say the stronger you get the stronger you will look. ridicolous numbers i hate em

oh, and i dont mean you semag with my rant i am talking to all the "wise" people with decades of training, great genetics, maybe some cycles and then talking **** about 500lbs bench. yes skinny guy you only need to increase your bench from 100lbs to 500lbs and you will be huge IT IS THAT EASY!!!!!!!!!!!!!


omg sorry again i didnt rant on you only on the guys who bench 500lbs and brag about it and talk **** to people i always needed to get this off my chest --->**** YOU

haha! word! I'd be happy if I'd get my bench above 200, I'm at 198 now, that's frustrating!

 

[Double]

yeh i was very pissed off as i measured my left arm 13'1/4" i think im stronger than that size!!fvck i talked to a guy that benches 10x70 10x80 10x90 or something and he is ~1,80m 95kg ~12%bf. i think the problem with bodybuilding related training is too much isolation and too less heavy compound work but the rep range should be higher than 4-6. at least i will try 8-12 now for everything except deads.

i have been promised big arms through heavy leg training, no additional arm training because back/upper body training is enough. and now what is the result?! my training partners arms have almost the same seize as mine, but EVERY other body part is MUCH better on my body. he doesnt train legs and he does additional arm training SO HOW COME EXPLAIN IT TO ME ****ING BODYBUILDING "GURUS" HOW COME ****** HOW COME!!!!!!!!!!!!!!!!!!FUFUFUFUFUFU of course strength and whole body growth is very important but it is definately not squats with heavy weights=big arms. compared to my training partner i squat the triple amount and still the same arms explain it?mother****ers. maybe i should stay away from this thread for a while everytime i have an anger outburst lol


btw hey silver nice to hear from you too

 

[semag]

yo double.

Go read "cycles on pennies"

http://www.ironaddicts.com/Cycles on Pennies.html

 

[silverwex]

Hey life, im about 166

I tried to lower weight and up reps yesterday for shoulder/tri day and it felt great. I got a great feeling off it and it seems to be working!

Cheers.

 

[Lifeforce]

That's really great to hear! It's easier to maintain correct form with lighter weight and it blasts the muscles apart. I'm thinking of doing 6-10 on the deads and I've just started 1x20 on the squats. We'll see where I end up. Tomorrow will be the 20x220 squat, see if I make it

I'm 167 right now. =) Almost the same size.

 

[silverwex]

hey life,

yeah but you're looking so much better than me at the mo lol.

20 rep squats? heard of them but are they better than the 6-10 rep range?

 

[Double]

he means supersquats. not normal 1x20 they are normal 1x10+[some deep breathes+1rep]x10:woo:


semag, i have written the article and agree with pretty much everything. still some ridicolous bragging!

 

[Double]

lol

i mean i have READ the article

 

[semag]

20x220?

you're a monster LF

 

[seattledon]

Been there done that

This is the reply to your bulking up.

Start date, feb. 15th 2005
142lbs. 5'10''

i was sick of being a skinny ****er.

weight gainer, creatine, cell volumizer, protein powder, nuts (fats), viatamins, 3 meals a day + 3 weight gainer\protein shakes a day.

I only hit each major muscle group HARD once a week. no machine bull****, just freeweights for the most part.

today.
165lbs.

results. six pack is still there although not as defined.
muscles are ripping out of my body.
girls pay 110% more attention to me and i get laid 1000% more.

it's hard work to gut 6 meals a day and work out 3-4 times a week, but it's well worth it!

 

[Lifeforce]

Originally posted by semag
20x220?

you're a monster LF

actually only got 17.. my mind ran away. I was so ****ed up I couldn't even count the reps. I did 11 reps when I thought I did 7, I did 17 when I thought I'd done 12.... I've never been more afraid of a weight in my life! The last reps I screamed up, I usually never scream in the gym but this time I didn't give a ****.. got that damn 16th rep up by screaming, the 17 barely got up. I know I should have tried a 18th!!!!


That's good work seattledon.

 

[Double]

yeh good job. you too with the supersquats. i have the feeling i gain fat easily for an ectomorph when i read something like that story. strange genetics but at least my body form overall looks good i think proportions and stuff

 

[Oni]

20 rep squats? I think i've read that article. No way possible will my body be able to handle that

 

[silverwex]

Hey all,

im still working out - cutting up soon (about 2 weeks).

Also, what do you think of this workout/article:

http://www.bodybuilding.com/fun/hitworkout.htm

Cheers.

 

[silverwex]

*NOTE: I am now including my cutting phase progress in this thread to keep all my information together. My 'Cutting Thread' will no longer be used.

DATE: 14 JULY 2005

BODYFAT:

22.5% approx.

Ok, so I performed cardio in the evening today (about 7pm). Here's what i did:

BUILD UP

Ate a meal (tuna and milk - about 40g protein 25g carbs) at about 5pm. Cardio at 7pm. It is now 8.15pm and Im waiting til 830 to get a shake - apparently my body is still burning fat after doing cardio...

ROUTINE

Kinda weird I must admit:

15 minutes jogging at medium pace

REST - 2 mins

2 minutes HIIT

REST - 2 mins

2 minutes HIIT

REST - 2 mins

1 minute HIIT

FINISH

So basically I performed 5 mins of HIIT (in all) and 15 minutes jogging - felt good and i actually start liking it(!). Will do more next time (Sunday eve) maybe 6 minutes HIIT in all and 20 mins jog.

Is it ok to do jogging followed by HIIT?

Now im off to go for a walk and hang with the lads so theres a small bit more cardio.

Comments?

 

[silverwex]

Oh yeah, and in case some of you guys may have thought id given up the whole lifting thing: you're wrong! Just havent posted here in a while!

Gonna get big into bulking after the summer (wanna get to lifeforces size!!!)

Have to get bodyfat down to about 14% first - how long may this take? Im about 22.5 at the moment.