Best Way to Bulk Up
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Best Way to Bulk Up - 3/2/2006 5:23:18 PM
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el_noonan
Posts: 10
Joined: 3/2/2006
Status: offline
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Hi everyone,
I am new to the forum. I have be lifting weights WITH A PURPOSE now for about 6 months. This has all been supplement free, no protien, no creatine not nothing.
Before lifting
I weighed 154 pounds 21% BF
After 6 months of lifting
I weight 161 pounds and I am 5'11' 15% BF
I have seen minimal gains in apperance but have become stonger.
I work out 5 days a week.
My question is what is the best/fastest/safe way to get big.
I know nothing I mean nothing about diet and supplements, I do know how to correctly do the lifts, but I do not know how to put together a routine.
Any help you all could give to me would be greatly appreciated!
Thank you all
DA
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RE: Best Way to Bulk Up - 3/2/2006 5:59:08 PM
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Vario
Posts: 701
Joined: 5/11/2005
Status: offline
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Eat 4500 calories a day (make sure you actually add up to see how much that really is), do squats and deadlifts.
_____________________________
Squat 385, Bench 235, Deadlift 450 @ 181.
(in reply to el_noonan)
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RE: Best Way to Bulk Up - 3/2/2006 6:15:11 PM
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el_noonan
Posts: 10
Joined: 3/2/2006
Status: offline
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Thanks!
How Often should I do the Squats and Deadlifts?
Is there a certain amount of protein, carbs etc I shoud be eating??
DA
(in reply to Vario)
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RE: Best Way to Bulk Up - 3/3/2006 2:43:21 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Definitely read that link, excellent info. It's a lot to learn about, the right things and right amounts to eat, etc- But you sound motivated as hell and willing to learn. Welcome to DB, do some reading, and ask whatever.
(in reply to danmirage)
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RE: Best Way to Bulk Up - 3/3/2006 2:53:23 PM
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el_noonan
Posts: 10
Joined: 3/2/2006
Status: offline
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Thank you all for the help.
I am impressed with the site so far, friendly and informative.
DA
(in reply to cpl)
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RE: Best Way to Bulk Up - 3/3/2006 6:12:03 PM
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el_noonan
Posts: 10
Joined: 3/2/2006
Status: offline
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Thanks,
Now being that I am new to the world of lifting and nutrition I have a question, is it normal with the gain I have made already to not feel like I am seeing a ton of difference?
I know I am stonger my:
Starting Now
Bench: 95lbs 155lbs (3 sets of 8-10 reps)
Squat: 115lbs 185lbs (3 sets of 8-10 reps)
Ind. Curls: 20lbs 35lbs (3 sets of 10-12 reps)
Vert. Dips: [2 sets 5 reps] [3 sets of 12 reps]
Seated Flys: 30lbs 90lbs (3 sers of 8-10 reps)
thats just a few lifts but you get the idea.
Again I truly appreciate all of your advice comments and feedback this is an awsome forum.
DA
_____________________________
Starting Specs:
Height: 5' 11"
Weight: 154
BF: 21%
6 Months Just Weights:
Height: 5' 11"
Weight: 161
BF: 14
Short Term Goal:
Weight: 170
BF: under 16%
Ultimate Dream Goal:
Weight: 200lbs
BF: 8%
(in reply to danmirage)
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RE: Best Way to Bulk Up - 3/3/2006 6:25:44 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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You mean you have not been gaining much muscle?
Strength is a neural adaptation. Your muscles learn to recruit more fibers more efficiently = strength.
Muscle hypertrophy and strength are not the same. I don't have to get stronger to get bigger and vice versa!!! Lots of novices THINK that is the case.
There are lots of factors to maximizing muscle size...
Diet - you must have enough of the right calories at the right time to see continuous gain
Training - not overtraining, continual progressive intensity variation, short intense workouts
Rest - enough rest for the body and enough rest between repeat muscle work.
Those are some...there are others.
If the above factors were not in line with optimal gains, then you would likely plateau in the size department while still seeing neural adaptation..so the body can cope with the workload.
If you took a week off and came back with the right diet and training you would probably be in for a growth spurt!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to el_noonan)
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RE: Best Way to Bulk Up - 3/3/2006 6:36:05 PM
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el_noonan
Posts: 10
Joined: 3/2/2006
Status: offline
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That makes sense.
I suppose that if your muscle do not recoupe properly they will not gain maximum results.
I will try to isolate diffrent muscle groups in individual work outs and then not work them for a week. That should be enough time to have them recoupe from what I have read.
I was told that I need to mentally isolate muscles while lifting for better gains is this true??
Thanks
DA
_____________________________
Starting Specs:
Height: 5' 11"
Weight: 154
BF: 21%
6 Months Just Weights:
Height: 5' 11"
Weight: 161
BF: 14
Short Term Goal:
Weight: 170
BF: under 16%
Ultimate Dream Goal:
Weight: 200lbs
BF: 8%
(in reply to danmirage)
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RE: Best Way to Bulk Up - 3/4/2006 5:29:36 PM
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el_noonan
Posts: 10
Joined: 3/2/2006
Status: offline
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Mentally isolate muscles
what I mean is that I need to concentrate on making sure that the correct muscles are being used to perform a lift. (not using your shoulders on a tricept push down)
_____________________________
Starting Specs:
Height: 5' 11"
Weight: 154
BF: 21%
6 Months Just Weights:
Height: 5' 11"
Weight: 161
BF: 14
Short Term Goal:
Weight: 170
BF: under 16%
Ultimate Dream Goal:
Weight: 200lbs
BF: 8%
(in reply to danmirage)
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