Trying to bulk up...

[Caldus]

(This was already in the bulking up topic but I wasn't sure if people are still looking at it so I posted here.)

OK I need some input...

I weigh between 125 and 130.

This is my routine (been doing it for 6 months):

Work out 3 times a week max in this order (increasing the weight every two weeks or so):

- Stretches for 5-10 minutes.
- Rest for a minute.
- Military Press - 3 sets, 8 reps, 80 pounds.
- Same thing with 1 set, 5 reps, 90 pounds.
- Inclined Benchpress - 3 sets, 8 reps, 110 pounds.
- Same thing with 1 set, 5 reps, 120 pounds.
- Biceps (pull downs) - 3 sets, 10 reps, 70 pounds.
- Back (pulling down on same machine) - 3 sets, 10 reps, 90 pounds.
- Cable Row - 3 sets, 20 reps, 70 pounds.
- Machine for chest - 3 sets, 10 reps, 60 pounds.
- Free weights for biceps - 3 sets, 8 reps, 30 pounds on each hand.

And that's about it. I'm probably going to start doing abs too at some point.

I'm guessing I don't eat enough by looking at what D posted. So I'll work on that. I've been a little under but not too far under. I've noticed some great results so far after 6 months of doing this in the gym.

I'll post a pic at some point.

But is there anything wrong with my routine here? What do I need to work on, drop, or add?

 

[Lifeforce]

You need to get more big exercises in there, squats, SLDL, deadlifts, rows, cleans, etc... those are very good mass builders. Apart from that, eat like a dinosaur. Just read diesels guide and follow his guidelines on the exercises for each body part.

 

[FatsTheScrapper]

Yep, more compound movements will get you where you want to be.

Those isolation exercises are inefficient in helping you gain mass. You want to use as many muscles at once. Try to increase the weight each week instead of every two. Even if it's only by 2.5lbs, multiply that by 52wks is 130lbs gained on a movement versus only 65 if you increase every other week. You're going to get to a point where its going to fvcking hurt and you want to quit, but it's you against the weights, and you gotta win dude. You gotta.

Eat clean and eat big. 1.5-2.0g of protein per lb of bodyweight. Lots of chicken, fish, greens, and water.

Good luck.

 

[Caldus]

Originally posted by Lifeforce
You need to get more big exercises in there, squats, SLDL, deadlifts, rows, cleans, etc... those are very good mass builders. Apart from that, eat like a dinosaur. Just read diesels guide and follow his guidelines on the exercises for each body part.

What are SLDL, deadlifts, rows, and cleans?

 

[Caldus]

Originally posted by FatsTheScrapper
Yep, more compound movements will get you where you want to be.

Those isolation exercises are inefficient in helping you gain mass. You want to use as many muscles at once. Try to increase the weight each week instead of every two. Even if it's only by 2.5lbs, multiply that by 52wks is 130lbs gained on a movement versus only 65 if you increase every other week. You're going to get to a point where its going to fvcking hurt and you want to quit, but it's you against the weights, and you gotta win dude. You gotta.

Eat clean and eat big. 1.5-2.0g of protein per lb of bodyweight. Lots of chicken, fish, greens, and water.

Good luck.

But I still do get muscles with these isolation exercises correct?

 

[FatsTheScrapper]

SLDL = straight legged dead lift

Go to bodybuilding.com and look up the exercises. It'd be alot easier to understand what they are by looking at the pics than people trying to explain them.

 

[Lifeforce]

Originally posted by Caldus
What are SLDL, deadlifts, rows, and cleans?

SLDL:
http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

Deadlifts
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

Rows
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Cleans
http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

I don't think people will be very keen if you drop the weights in every rep when you clean.

 

[Lifeforce]

Originally posted by Caldus
But I still do get muscles with these isolation exercises correct?

If you were to fill up a hole with water and you had the choice between a bucket and a spoon. What would you take? The spoon will fill it up with water but it will take alot longer, the bucket will fill it up much shorter. That's a little like the difference between isolation and compound/basic exercises.