New/Bulking
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New/Bulking - 10/2/2007 6:42:19 AM
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Vas87
Posts: 3
Joined: 9/19/2007
Status: offline
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Hi all!
I would like to get some tips on working out. I am 190cm (6'3) and 72kg (sorry, not too good with pounds). So as you can see I really need to bulk up! I would like to get to around 85kg.
I have been going to the gym for 3 months and have been following a workout plan from a book I got called "The body sculpting bible for men" by James Villiepigue and Hugo Rivera.
The workouts are broken into 4 supersets, with two opposing muslce goups trained in each superset. So for example one superset is 10 reps of one-arm rows, followed by 10 reps of incline dumbell press. This is repeated with two sets for the 1st 2 weeks, then 3 sets for the 2nd 2 weeks and finally 4 sets for the final 2 weeks. The sets are then decreased back to 2 and the cycle is repeated with more weight added on.
Note, I usually decrease the number of reps in the final 2 weeks to 8 on most exersises.
Monday/Thursday
Back - One arm rows, Dumbell Pullovers
Chest - Pushups, Incline Dumbell Flys
Biceps - Dumbell Curls, Concentration Curls
Triceps - Lying Dumbell Tricep Extensions, Tricep Kickbacks
Tuesday/ Friday
Thighs - Dumbell Squats (don't have barbell)
Hamstrings - Lunges, Deadlifts
Calves - Dumbell Calf Raises (1 and 2 legs)
Shoulders - Dumbell Shoulder press, Lateral raises
Wednesday/Saturday
A bunch of Lying leg raises and crunches.
Sunday - Rest day.
I have gained some strenght and definition but my total mass has stayed the same. So can someone critique my training? It seems like I am doing a little too much with minimal gain.
My diet consisted of just 3 meals a day, but after reading posts on this site I am trying to get at least 5 - 6 meals a day. Should I be looking at any specific foods for bulking? Also when should I take protein shakes?
Cheers, Vas
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RE: New/Bulking - 10/5/2007 4:07:10 AM
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smoundzou
Posts: 2251
Joined: 5/4/2007
Status: online
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If you're wanting gain mass you need to make sure you're eating above your daily maintainance calories. do a search for a calorie calculator and figure out how many cals you should be taking in daily to maintain and then up it slowly.. "200-300 cals" until you start to gain..
Regarding protein shakes.. I have 3 daily, one first thing in the morning, one post and pre workout. More than enought.. the rest of your protein should be coming form lean white meats and naturally dairy products, nuts etc... Make sure you're eating plenty of vegtables with some added complex carbs..
for hypertrophy, I would consider changing the routine.. If you like the current structure, try something like this:
2-3 working sets of 8-12 Reps.
Workout A---------Mon/Thur
Squat
Flat Bench
OH Press
BO DB or BB Row
Pullups, any grip... if you can't do them.. do negatives as a last resort.. do lat pull downs
Workout B---------Tues/Fri
Deads
Incline Bench
OH Press
Seated one arm Rows
Pullups, any grip
If you want, you can add an exercise for the folowing but it's not necessary...
Pick one for each day you workout.
Accessory work: 2 sets of 10-12 reps
Rear Delts...........Monday
Traps.................Tuesday
Calfs..................Thursday
Bi's and Tri's: 1 Exercise 1 set for each.............Friday
Pick a weight for each exercises you can complete with good form for the amount of reps and sets. If you can't complete say, 3 sets of 10.. it's to heavy, drop the weight 5lbs.. when you can complete.. add 5lbs to the next workout for each exercise..
When you stall, after 6-8 weeks.. take a week off and rest.. start all over again..
If you do this routine and are getting enough cals.. you'll grow muscle.. It would be virtually impossible not to..
good luck..
quote:
ORIGINAL: Vas87
Hi all!
I would like to get some tips on working out. I am 190cm (6'3) and 72kg (sorry, not too good with pounds). So as you can see I really need to bulk up! I would like to get to around 85kg.
I have been going to the gym for 3 months and have been following a workout plan from a book I got called "The body sculpting bible for men" by James Villiepigue and Hugo Rivera.
The workouts are broken into 4 supersets, with two opposing muslce goups trained in each superset. So for example one superset is 10 reps of one-arm rows, followed by 10 reps of incline dumbell press. This is repeated with two sets for the 1st 2 weeks, then 3 sets for the 2nd 2 weeks and finally 4 sets for the final 2 weeks. The sets are then decreased back to 2 and the cycle is repeated with more weight added on.
Note, I usually decrease the number of reps in the final 2 weeks to 8 on most exersises.
Monday/Thursday
Back - One arm rows, Dumbell Pullovers
Chest - Pushups, Incline Dumbell Flys
Biceps - Dumbell Curls, Concentration Curls
Triceps - Lying Dumbell Tricep Extensions, Tricep Kickbacks
Tuesday/ Friday
Thighs - Dumbell Squats (don't have barbell)
Hamstrings - Lunges, Deadlifts
Calves - Dumbell Calf Raises (1 and 2 legs)
Shoulders - Dumbell Shoulder press, Lateral raises
Wednesday/Saturday
A bunch of Lying leg raises and crunches.
Sunday - Rest day.
I have gained some strenght and definition but my total mass has stayed the same. So can someone critique my training? It seems like I am doing a little too much with minimal gain.
My diet consisted of just 3 meals a day, but after reading posts on this site I am trying to get at least 5 - 6 meals a day. Should I be looking at any specific foods for bulking? Also when should I take protein shakes?
Cheers, Vas
< Message edited by smoundzou -- 10/5/2007 4:11:33 AM >
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to Vas87)
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RE: New/Bulking - 10/6/2007 4:08:27 AM
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Vas87
Posts: 3
Joined: 9/19/2007
Status: offline
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Thanks for the thorough reply. Could you suggest any exercises to build up fore arms and calves? I only have dumbells and a leg press availalbe to me.
Cheers, Vas
(in reply to smoundzou)
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RE: New/Bulking - 10/6/2007 4:16:18 AM
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smoundzou
Posts: 2251
Joined: 5/4/2007
Status: online
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well the compounds will work your forearms and calfs.. but if you really feel the need to work them independently you can always do wrist curls or hammer curls for forearms and for calfs, simply take a heavy DB, stand on a block of wood or anything that will elevate your heel off the ground then lower and raise.. if using a DB, do one leg at a time and if you're holding the DB with the right hand do the right leg..quote:
ORIGINAL: Vas87
Thanks for the thorough reply. Could you suggest any exercises to build up fore arms and calves? I only have dumbells and a leg press availalbe to me.
Cheers, Vas
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to Vas87)
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