How to bulk up?

[Dirty Harry]

If you fail on the 3rd set drastically mate , like 2 or less reps, lower the weight by 5 kilo's, If you can hit 5 or even 4 , that's sound, but always do the 5 sets.

Like I said mate, if the 5 sets ended up like this :-

Set 1 -5,
Set 2 - 5,
Set 3 - 5/4,
Set 4 - 4/3,
Set 5 - 3

Then there's nothing wrong with that, the next week you just aim to increase the reps on the sets you couldn't make in sets 3,4 and 5, once you can do the 5 sets of 5 reps, then up the weight 5-10 kilo's.

What would be the warm up set(s) with such H?

Hiya bud, I'd generally just do 10 minutes incline walk or on a stationary bike to get the heart rate up, bit of stretching/limbering up, maybe a set of 10 -12 reps at most on the compounds (deads aside lol) just to break things in and then if feeling ok go at that.

Tbh mate there's no hard and fast rule I've ever seen about the warming up, just whatever you find readies you normally, although I guess that relies on people being honest with themselves.

PS, you fancy giving it a go FI ?

 

[FantasyIreland]

I've got my self a garage and,more importantly,a rack..... now H;-)

I'm messing about a bit,to be honest the fire in the belly aint what it used to be,41,injuries,other excuses........lol,so just trying to stay looking decent more than anything else.

I'm kind of doing a bit of a mish mash really,PPL -heavy compounds to start and a few higher rep assistance to compliment.

Made up with my new set up though:-)

 

[Dirty Harry]

Excellent mate, best thing I ever did in the long term, miss the gym sometimes, but you know those days where you get in from work and it's just not there, so don't go, and then an hour or two later it is, this is where it comes into it's own for me.

So what did you end up going for weights/bench and rack-wise bud ?

 

[FantasyIreland]

Excellent mate, best thing I ever did in the long term, miss the gym sometimes, but you know those days where you get in from work and it's just not there, so don't go, and then an hour or two later it is, this is where it comes into it's own for me.

So what did you end up going for weights/bench and rack-wise bud ?

It was the cheap and cheerful Gymano power cage.

Too be honest,far more impressive than I was expecting for the dough.

I have about 200k of weight and a few bars......

Just done a pull workout this afternoon

5x5 deadlifts 130k

bb rows

chins

bb curl

all good H;-)

 

[Dirty Harry]

Good stuff mate, sounds like you're glad to be back in the mix :-).

Ps, got a spare couple of 25kgs oly discs I can loan you if you ever need em bud.

 

[FantasyIreland]

Good stuff mate, sounds like you're glad to be back in the mix :-).

Ps, got a spare couple of 25kgs oly discs I can loan you if you ever need em bud.

Cheers H,youre a good un!

 

[buzzer1]

Just a quick aside.. does anyone have a punch bag in the garden? My favourite thing in the world is gettin' at it in the piss rain with just a pair of shorts and a pair of trainers on, nothing better. and so refreshing.

 

[Belfast_city]

If you fail on the 3rd set drastically mate , like 2 or less reps, lower the weight by 5 kilo's, If you can hit 5 or even 4 , that's sound, but always do the 5 sets.

Like I said mate, if the 5 sets ended up like this :-

Set 1 -5,
Set 2 - 5,
Set 3 - 5/4,
Set 4 - 4/3,
Set 5 - 3

Then there's nothing wrong with that, the next week you just aim to increase the reps on the sets you couldn't make in sets 3,4 and 5, once you can do the 5 sets of 5 reps, then up the weight 5-10 kilo's.

What would be the warm up set(s) with such H?

-- 19 Apr 2014 14:49 --

I love 5x5,s def adds strength for sure,I usually do 5x5,s when EDT has ended ,I got my bench up to 160kg for one rep @13 stone

That's some lifting pal,i imagine youre also conditioned at 13stone?

Not as conditioned as I'd like bud,down to 12.5 st now thanks my wife as she is doing the whole 30 food programme so looking a hell of a lot leaner now. But yeah thanks I've hit 160kg on the bench twice and after that was able to maintain 140kg 5x5 no spot as well,then a rotator cuff tear fixed my wagon but well back on the road to recovery mate and heading that way again

 

[Dirty Harry]

Just for anyone who wants the info, here's where it's originally from (Frankie NY, to give him his due credit, there are other 5x5's from decades gone by but that's the popular more recent one), plenty of info and advice on the thread (gets pretty long though).

<a class="postlink" href="http://www.muscletalk.co.uk/Frankie-NY39s-Mass-Building-Program-m8817-p1.aspx" onclick="window.open(this.href);return false;">http://www.muscletalk.co.uk/Frankie-NY3 ... 17-p1.aspx</a>

 

[FantasyIreland]

If you fail on the 3rd set drastically mate , like 2 or less reps, lower the weight by 5 kilo's, If you can hit 5 or even 4 , that's sound, but always do the 5 sets.

Like I said mate, if the 5 sets ended up like this :-

Set 1 -5,
Set 2 - 5,
Set 3 - 5/4,
Set 4 - 4/3,
Set 5 - 3

Then there's nothing wrong with that, the next week you just aim to increase the reps on the sets you couldn't make in sets 3,4 and 5, once you can do the 5 sets of 5 reps, then up the weight 5-10 kilo's.

What would be the warm up set(s) with such H?

-- 19 Apr 2014 14:49 --

I love 5x5,s def adds strength for sure,I usually do 5x5,s when EDT has ended ,I got my bench up to 160kg for one rep @13 stone

That's some lifting pal,i imagine youre also conditioned at 13stone?

Not as conditioned as I'd like bud,down to 12.5 st now thanks my wife as she is doing the whole 30 food programme so looking a hell of a lot leaner now. But yeah thanks I've hit 160kg on the bench twice and after that was able to maintain 140kg 5x5 no spot as well,then a rotator cuff tear fixed my wagon but well back on the road to recovery mate and heading that way again

May I offer some advice? from experience......

Stay away from flat bench,and perhaps even barbells if you have rotator issues.Incline and dumb bells are your friend!

Good luck with the rest of that recovery and don't forget those RC prehab exercises;-)