BULKING !!! - A beginner's guide

RE: BULKING !!! - A beginner's guide (tib0lt)

Mon, 07 Apr 2008 20:35:34 GMT

hey guys,

i love the tutorial its helping tramendously.

I have a few questions.

1st
                when doing the 3x6-8 should i start my first set at a higher weight than my second and third sets to hit the 6-8 reps goal and then go down in weight to stay within that limit?

2nd
                within about an hour or two after a work out session i feel great and feel like i could do the exact work out again but with maybe alittle lower weight.

                            should i do two work outs within a day. a 1 hour in the morning and a 1 our in the evening for that days muscle groups? (i go monday wend. and thur.)

                            or should i go twice in a week? ive maxed out each time except for the first set in acouple of my exercises.

thanks for all the help

RE: BULKING !!! - A beginner's guide (connelly)

Thu, 15 Feb 2007 18:13:43 GMT

wow good guide

RE: BULKING !!! - A beginner's guide (laxmasta101)

Sat, 09 Sep 2006 10:03:03 GMT

thanks man i gave your routine a shot today and i really felt it! the only workouts i have done involved pyramiding, but i think i might have to say goodbye to that for a while!

RE: BULKING !!! - A beginner's guide (sleekmr2)

Mon, 15 May 2006 09:12:10 GMT

so measured up after 2 weeks. Gained about 1/4 inch on my thigh, calves,chest, biceps, forearms.

gained 1 inch on the shoulders

lost 3/4inch on the waist.

So things are going great with this workout and some bsn no-xplode

RE: BULKING !!! - A beginner's guide (sleekmr2)

Wed, 03 May 2006 12:38:18 GMT

I have learned so much. I have been lifting for 5+ years but never correctly. I just kind of did whatever. Mainly from people at the gym. So I had alot of mixed ideas on workout routines. Never had a real goal. one month I would want to bulk that other would want to get cut. I stumbled upon this site last week. Alot of great tips on this site. I am adopting this routine currently at this time.

I started on monday 5-1-06. I got a journal to keep track of my gains. I will probably measure myself again at the end of the month. will let you guys know how it goes.

So far I am sore as a mother and it didn't even seem that I spent that long in the gym.

RE: BULKING !!! - A beginner's guide (nomadic_rob)

Fri, 23 Dec 2005 17:26:29 GMT

thnx 4 all da help, ima put it to use when i start bulking after new years

RE: BULKING !!! - A beginner's guide (ajz0rz)

Fri, 23 Dec 2005 15:14:56 GMT

ryder99 i'm in your boat man, i started at 130-135lbs 4.5 months ago....my diet was pretty ****ed for my goals and routine, i felt like i was "ass backwards" from what i needed to be doing to achieve my goals, now i'm at 162lbs....after reading this thread and all its replies i feel really enlightened. sooo many thoughts running through my head about how i can improve my diet/routine its making typing hard. thanks schteevie for starting this thread...this is exactly what i needed to read to organize a "plan of attack" for myself. i'm deff going to start charting everything tho...so i can see even my smallest of gains. thanks again man.

RE: BULKING !!! - A beginner's guide (Bigmike77)

Wed, 23 Feb 2005 08:37:19 GMT

good plan man, i am going to try it out.
-Mike

RE: Day 1 Routine - Need Help (Bench270)

Sun, 06 Feb 2005 12:54:17 GMT

If i were to work out my whole body, it would take me at least 5 hours in the gym when it is not busy! 1 hour per body part.

Day 1 Routine - Need Help (MinnesotaViking)

Sun, 06 Feb 2005 10:56:22 GMT

I have been working out for two months and made similar gains by working out my WHOLE body on Monday, Wednesday and Friday. I have went from a skinny punk to much larger everything. Very noticeable improvement. It takes about two hours a day, and I've been primarily been using a weird cable machine thing my dad has called Hoist... but now I have some free weights.

If I'm reading this right, and you guy's seem to know your stuff, I'd be better off working one muscle once a week? I'm going to try it but I need your help... your Day 1 looks like this:

Day 1: Chest/Triceps

flat bench press
- warm up x 3-4 sets
3x6-8

Incline bench (30 degress)
3x6-8

weighted dips
- warm up (on "dip assist machine") 1 set
3x6-8

close grip bench press
3x6-8

cable tri extension
2x6-8

I do not have a bar bell... just dumb bells. I can't get a bar bell either... but I can use this "hoist" machine that allows you to be in a seated position and do cable type presses...

I just have three quick questions that anyones advice on would be great...

Question #1

I don't have a dip machine, so which of the following should I replace the "weighted dip" exercise with?

1. Cable Rope Overhand Tricep Extension
2. Cable Lying Tricep Extension
3. Or anything else that would utilize Dumb Bells and/or a Bench.

Question #2

Since I don't have a Bar Bell, Should I attempt the "close grip bench press" with my dumb bells? Or should I just go ahead and do it on the Hoist machine? Again the machine (if you don't know) is one of things that you can sit on with a back support and two big arms come out on your sides with handles, so you can grip it like a bar bell and push out horizontally out for the presses.

Question #3

For the "cable tri extension" I'm not sure what exercise that refers to... which of these should I do for that? I already believe one of these will be replacing the dip machine in my #1 question...

1. Cable Rope Overhand Tricep Extension
2. Cable Lying Tricep Extension
3. Or anything else that would utilize Dumb Bells and/or a Bench.

Ok that's it.. oh and if you really want to help a guy out... should I throw in a pectoral fly exerices anywhere in the routine? I really want my chest larger. The hoist machine lets you do a decent one or I could do one with free weights... what would be best??

Thanks!!!

RE: BULKING !!! - A beginner's guide (Ryder99)

Tue, 18 Jan 2005 16:25:42 GMT

This is my first time posting after floating around the forum for a few days. After reading this I just have to say thanks for the help. I'm 6' at 160 lbs after lifting for about 3 months(gained 5lbs). A few weeks ago I felt like I hit a wall and I realized my workout has been ass backwards. I was working the same muscle every other day and paying no attention to diet. I have been researching alot to start my bulking stage and after reading this I plan on starting right after I submit this post.

RE: BULKING !!! - A beginner's guide (XXXRicanXXX)

Thu, 30 Sep 2004 05:49:34 GMT

It changes really. Whatever I can get my hands on on GNC's Gold card week, or vitamin world's sale days. Whatever I can get for the cheapest. My favorite tasting was Met-rx's chocolate. But Vitamin world's stuff is pretty good too. I can make it about a month on one container. I never take what they call a "serving size" Like GNC's 2200 is 2200 calories per serving,.....Uhhhh that's a lot in one meal. The average person only needs that many calories in a day. Don't get me wrong after a workout I'll throw down anywhere up to 1,000 calories or more. But 2200 is kind of way too much. I just use 1 scoop each drink. Adds up to be about 300-500 calories per serving which is all I need to tie me over from meal to meal. Sometimes I'll mix a protein powder with a weight gainer powder for a larger serving.

RE: BULKING !!! - A beginner's guide (HCTerrapin)

Wed, 29 Sep 2004 21:11:24 GMT

What weight gainers do you use? cuz the ones I looked at were like 40 bucks for about 20 servings (and thats halfing the serving suggestion they had.) I just think thats kinda expensive. Or not... I guess 2 bucks a meal aint that bad. Unless you look at the cost of my breakfast which is like $1.50 for 70 g protein 100 g carbs 10-15g fat...

anyway yeh... which weight gainers do you use?

Terr

RE: BULKING !!! - A beginner's guide (XXXRicanXXX)

Sun, 12 Sep 2004 20:17:06 GMT

YES! Bulkling = eat eat eat eat eat. Yet another small bones fella here that's made the transformation. Even now, I'm in my bulking phase and all I do is eat, weight gainers are heaven though because A) I couldn't afford that much food and B) it's so nice and easy. 7 meals a day is a LOT but 4 meals and 3 drinks/bars is nice and easy.
Working out is such a personal thing, I wish it was easy to all do the same workouts and get the same results. I work one bodypart a week aside from arms, calves, and abs.
Here is a sample chest workout

Flat bench 5 x 5
incline bench 4 x 10
Flat dumbell press 3 x 10-12
Cable flys 3 x 12
weighted dips 3 x 8-12

then any of a few things for a couple more sets to completely burn out my chest
machine chest press, cable cross, incline dumbells (flyes or press depending on how I feel)

used to do pullovers but I use them for serratus anterior developement on back days now.

But most people wouldn't do that many sets, especially new people. But after a workout like that I'll throw down 1,000+ calories

RE: BULKING !!! - A beginner's guide (fthenyy)

Thu, 19 Aug 2004 10:58:20 GMT

Oh, and thanks for that FitDay link, looks sweet.