How to bulk up?

[decmancity]

Back home from uni now,
Got to either find a local gym for a month or work something out!

Been thinking recently that I really need to start putting in some more upper body exercises I think because whilst progress is slow on squats etc my progress on bench for example is even worse.

Should I do this or just keep at the 5x5 as outlined?

Thanks

My bench has reached a plateau too.
I'm doing 5x5 for the big compound moves each session and then other isolation exercises over a 4 day split, so not exactly 5x5 but incorporating it in.
Other exercises are all still progressing but bench has hit its limit for the moment.

However in other good news, before changing my routine about 2 months ago, I could do 1 single tricep dip. Just back from the gym and did 3x10 today so good progress there.

Could you give me an outline of what you are doing exactly mate? on each day?
Thanks

 

[BoyBlue_1985]

Been doing this for 2 weeks, christ on a stick I hurt
<a class="postlink" href="http://www.mensfitness.com/training/build-muscle/the-rock-hard-challenge-2013-workout-guide-part-1?page=2" onclick="window.open(this.href);return false;">http://www.mensfitness.com/training/bui ... t-1?page=2</a>

 

[117 M34]

Back home from uni now,
Got to either find a local gym for a month or work something out!

Been thinking recently that I really need to start putting in some more upper body exercises I think because whilst progress is slow on squats etc my progress on bench for example is even worse.

Should I do this or just keep at the 5x5 as outlined?

Thanks

My bench has reached a plateau too.
I'm doing 5x5 for the big compound moves each session and then other isolation exercises over a 4 day split, so not exactly 5x5 but incorporating it in.
Other exercises are all still progressing but bench has hit its limit for the moment.

However in other good news, before changing my routine about 2 months ago, I could do 1 single tricep dip. Just back from the gym and did 3x10 today so good progress there.

Could you give me an outline of what you are doing exactly mate? on each day?
Thanks

4 day split - legs, back+bicep, chest+triceps, shoulders+traps

Back squat (5x5)
Romanian dead lifts
Leg press
leg curl
calf raise

deadlift (2x5 + 1 set with max weight as many as poss)
pull ups
bent over rows (5x5)
lat pull downs
bicep curl
hammer curl

bench press (5x5)
dips
low cable crossover
flys
press ups (varied techniques)
tricep extensions
rope pull downs
incline dumbbell bench - rep out with these to build muscle endurance

OHP (5X5)
Shrugs
single arm jammer
upright row
front raise
lateral raise

 

[southstander93]

Could you give me an outline of what you are doing exactly mate? on each day?
Thanks

4 day split - legs, back+bicep, chest+triceps, shoulders+traps

Back squat (5x5)
Romanian dead lifts
Leg press
leg curl
calf raise

deadlift (2x5 + 1 set with max weight as many as poss)
pull ups
bent over rows (5x5)
lat pull downs
bicep curl
hammer curl

bench press (5x5)
dips
low cable crossover
flys
press ups (varied techniques)
tricep extensions
rope pull downs
incline dumbbell bench - rep out with these to build muscle endurance

OHP (5X5)
Shrugs
single arm jammer
upright row
front raise
lateral raise

I'm doing the same by using 5x5 into a 3 day push pull leg split. I mix it up with volume work so that I still develop my strength as I would in 5x5 or stronglifts, but get the volume to break down the muscle for growth. Pretty happy with the progress I've seen. I do it over 4 days though, monday tuesday and thursday friday, so each week I will have two of the same day, which alternates each week, bringing in overload. I do abs on the tuesday and friday sessions regardless of what exercise day it is (its killer on leg day). I always add on 2.5kg to squats, deads, and bench, to keep progressing.

Push - Chest Shoulders Tri's
Bench Press 5x5
Incline Dumbell press 4x12
Cable fly 4x12
OHP 5x5
Side and front lateral supersets 3x12
Shrugs 4x12
Dips 4x12
Rope Press down and OH rope press superset 3x12

Pull - Back Biceps
Barbell Row 5x5
Wide grip pull ups (or cable pulldowns) 4x8
Close grip cable rows 4x12
Dumbbell pullovers 4x12
Deadlifts 5x5 (or 2x5 if I'm going very heavy)
Straight bar curls 4x12
Preacher curl 3x12
Seated Hammer and normal curls superset 3x12

Legs
Squats 5x5
Leg Press 4x12
Leg extensions 4x12
Hamstring Curls 4x12
Calf Raises 3x15

 

[117 M34]

Could you give me an outline of what you are doing exactly mate? on each day?
Thanks

4 day split - legs, back+bicep, chest+triceps, shoulders+traps

Back squat (5x5)
Romanian dead lifts
Leg press
leg curl
calf raise

deadlift (2x5 + 1 set with max weight as many as poss)
pull ups
bent over rows (5x5)
lat pull downs
bicep curl
hammer curl

bench press (5x5)
dips
low cable crossover
flys
press ups (varied techniques)
tricep extensions
rope pull downs
incline dumbbell bench - rep out with these to build muscle endurance

OHP (5X5)
Shrugs
single arm jammer
upright row
front raise
lateral raise

I'm doing the same by using 5x5 into a 3 day push pull leg split. I mix it up with volume work so that I still develop my strength as I would in 5x5 or stronglifts, but get the volume to break down the muscle for growth. Pretty happy with the progress I've seen. I do it over 4 days though, monday tuesday and thursday friday, so each week I will have two of the same day, which alternates each week, bringing in overload. I do abs on the tuesday and friday sessions regardless of what exercise day it is (its killer on leg day). I always add on 2.5kg to squats, deads, and bench, to keep progressing.

Push - Chest Shoulders Tri's
Bench Press 5x5
Incline Dumbell press 4x12
Cable fly 4x12
OHP 5x5
Side and front lateral supersets 3x12
Shrugs 4x12
Dips 4x12
Rope Press down and OH rope press superset 3x12

Pull - Back Biceps
Barbell Row 5x5
Wide grip pull ups (or cable pulldowns) 4x8
Close grip cable rows 4x12
Dumbbell pullovers 4x12
Deadlifts 5x5 (or 2x5 if I'm going very heavy)
Straight bar curls 4x12
Preacher curl 3x12
Seated Hammer and normal curls superset 3x12

Legs
Squats 5x5
Leg Press 4x12
Leg extensions 4x12
Hamstring Curls 4x12
Calf Raises 3x15

How long do those push and pull sessions take you in the gym?
Seems like you do loads on those days.

I've been thinking of getting in one of my sessions twice a week like you do but I've not thought of a way that will work for me yet.
If were to do it like you do, I would be conscious that if doing tris, chest and shoulders all on the same day then I wouldn't be able to hit them as well from being too tired.

 

[Bluewonder]

If you want to bulk up through resistance training you should be having 1.8g of protein for every kg you weigh.
So if you're 100kg you should have 180g of protein per day.
As a guideline, chicken consists of 33% protein.

Also, although it doesn't make a significant difference, you should probably eat the protein within an hour after exercising, for scientific reasons.

 

[Dirty Harry]

4 day split - legs, back+bicep, chest+triceps, shoulders+traps

Back squat (5x5)
Romanian dead lifts
Leg press
leg curl
calf raise

deadlift (2x5 + 1 set with max weight as many as poss)
pull ups
bent over rows (5x5)
lat pull downs
bicep curl
hammer curl

bench press (5x5)
dips
low cable crossover
flys
press ups (varied techniques)
tricep extensions
rope pull downs
incline dumbbell bench - rep out with these to build muscle endurance

OHP (5X5)
Shrugs
single arm jammer
upright row
front raise
lateral raise

I'm doing the same by using 5x5 into a 3 day push pull leg split. I mix it up with volume work so that I still develop my strength as I would in 5x5 or stronglifts, but get the volume to break down the muscle for growth. Pretty happy with the progress I've seen. I do it over 4 days though, monday tuesday and thursday friday, so each week I will have two of the same day, which alternates each week, bringing in overload. I do abs on the tuesday and friday sessions regardless of what exercise day it is (its killer on leg day). I always add on 2.5kg to squats, deads, and bench, to keep progressing.

Push - Chest Shoulders Tri's
Bench Press 5x5
Incline Dumbell press 4x12
Cable fly 4x12
OHP 5x5
Side and front lateral supersets 3x12
Shrugs 4x12
Dips 4x12
Rope Press down and OH rope press superset 3x12

Pull - Back Biceps
Barbell Row 5x5
Wide grip pull ups (or cable pulldowns) 4x8
Close grip cable rows 4x12
Dumbbell pullovers 4x12
Deadlifts 5x5 (or 2x5 if I'm going very heavy)
Straight bar curls 4x12
Preacher curl 3x12
Seated Hammer and normal curls superset 3x12

Legs
Squats 5x5
Leg Press 4x12
Leg extensions 4x12
Hamstring Curls 4x12
Calf Raises 3x15

How long do those push and pull sessions take you in the gym?
Seems like you do loads on those days.

I've been thinking of getting in one of my sessions twice a week like you do but I've not thought of a way that will work for me yet.
If were to do it like you do, I would be conscious that if doing tris, chest and shoulders all on the same day then I wouldn't be able to hit them as well from being too tired.

Tbh lads, if I'm reading that right, there's far too much volume in there, both of you, 5x5 is a tried and tested routine, and it's 5x5 for a reason, there's always the temptation to throw in a few supplementary exercises/sets, I don't particularly have a problem with that on the whole, but you get some people saying they didn't do well on 5x5, and when you push them, it turns out they've added numerous sets and exercises, never giving themselves a chance to recover, if you're doing 5x5 correctly, believe me, you won't want to do much else after that weights-wise.

 

[decmancity]

DH- I am doing 5x5 properly and as I have said my lower core seems to be getting stronger and my chest and back but as sad as it sounds my arms are just not doing anything nor my abs.

I am thinking of doing some more specific arm workouts and for the abs just tweaking my diet and doing more ab workouts I guess?

Does that sound daft and I should just stick to 5x5 and the definition and muscle will come or?

 

[Dirty Harry]

DH- I am doing 5x5 properly and as I have said my lower core seems to be getting stronger and my chest and back but as sad as it sounds my arms are just not doing anything nor my abs.

I am thinking of doing some more specific arm workouts and for the abs just tweaking my diet and doing more ab workouts I guess?

Does that sound daft and I should just stick to 5x5 and the definition and muscle will come or?

Hiya mate, to get your 'abs out', it's all down to diet really bud, but I have no problem with one or two arm workouts with specific 5x5 routines, one I recommend if doing 5x5 is :-

Monday:-

Bench, overhead press, dips

Wednesday:-

Squat, leg press, leg curls (although I'd recommend these at a higher rep range, too easy to cause serious damage to the hamstrings if you get it wrong)

Friday:-

Deads, rows or chins and curls

The idea with 5x5 is that it isn't necessarily 5x5 all the time, it's more along the lines of 1x5. 1x5, 1x5, 1x4/5, 1x3/4, when you can do 5x5 with a given weight, then add a few kilos, depending on which bodypart you can add more normally, the rest is just eat, recover, and grow, just make sure you're progressing with added weight/reps on a weekly basis with this one and keep an eye on the mirror.

 

[117 M34]

DH - I agree with you, I do too much volume and I actually meant to write that in my post.

I did consider doing the 5x5 routine as it should be done, but didn't for a few reasons.
Firstly, I think that if I was going to squat 3x a week, I would get bored quickly and end up not going.
The thought of doing squats and deadlifts on the same day makes me feel sick.
I play 5 football and I know that I wouldn't be able to squat the day before or after without one of them being affected. (maybe I need to stop plying football)

I'm actually quite pleased with my progress in the 6 weeks I've been doing this routine. I've added 10k to my bench and OHP, 30kg to my squat and 40kg to my deadlift.
My bench has plateaued but it is actually the most advanced when compared to the 'standards.' However, I do know that in about 2-3 weeks all of my main lifts will plateau and I will then need to change my routine quite drastically to push on.

Would it work if I went a bit in between my current routine and the proper 5x5...I'm thinking pick 6 or 9 (which would be better?) and do them as 5x5 3 exercises per day, 3 sessions per week.