How to bulk up?

[117 M34]

DH - will this routine also work if you were wanting to cut fat as well as build muscle (this is possible for a newbie?)
Would you change the routine in any way?
Would it be possible to do a circuit class at the gym on a Sunday as well as using this routine - this would mean a circuit class either the day before or after 1 of the workouts.

 

[Belfast_city]

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

-- 19 Apr 2014 14:49 --


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;-)

Yes thanks mate,doing the exercises with the bands all the time,,I'm 33 and that was my first ever injury so very carefully now in what I do

 

[Dirty Harry]

DH - will this routine also work if you were wanting to cut fat as well as build muscle (this is possible for a newbie?)
Would you change the routine in any way?
Would it be possible to do a circuit class at the gym on a Sunday as well as using this routine - this would mean a circuit class either the day before or after 1 of the workouts.

The 'cut fat/build muscle' debate kind of rages on as to the cause why, it happens though, we know it happens because we see it virtually all the time with 'newbies', but the consensus from a scientific point of view is erring on the side that it's because the muscle was originally under-used in the first place, which I can see the sense in, that said, don't forget, cutting/bulking comes down to diet (although not an excuse to take it easy and let reps go etc), so in that respect it's as ideal as any other routine for the purpose.

Being conscious this is the bulking thread (and I'm pretty sure Frankie NY used to say little to no cardio), personally, I'd leave the circuit if it involves resistance exercises and focus on the lifting (which will still give you more than enough fat loss using heavy weights), you could keep some form of low impact cardio in every day, or do your footie, but it will eat into any recovery time, and that's important here, it'd be a bit like taking two steps forward, one step back (or worse).

Have a read of the thread I linked to earlier mate, plenty of info in there :-)

 

[117 M34]

Right, I've decided that next week I'm not going to pick up a weight. Having a deload week with just cardio before I change my routine the week after.
Going for:

Mon
Flat barbell bench
OHP
dips

Wed
Deadlifts
Barbell rows
Chin ups

Thurs
5 a side football

Saturday
Squats
Stiff leg deadlifts
Leg press

Low intensity cardio / abs as and when I feel the urge.

Going to tighten my diet up. High carb days on Wed + Sat , rest of the days low carbs. Cut my liquid calories right down - alcohol and coke.

Bought myself a gym diary to keep track of my progress.

 

[skyscraper92]

I had the same problem, I'm extremely tall so need to eat over 4k calories a day to see any weight gain. Buy a blender, seriously. I use oats, milk, eggs, peanut butter, bananas and whey protein for a 1k calorie breakfast. Then 3 or 4 meals throughout the day and a shake after the gym, you should be seeing progress sometime soon. In 8 months I've managed to put on 40lbs!

 

[FantasyIreland]

I had the same problem, I'm extremely tall so need to eat over 4k calories a day to see any weight gain. Buy a blender, seriously. I use oats, milk, eggs, peanut butter, bananas and whey protein for a 1k calorie breakfast. Then 3 or 4 meals throughout the day and a shake after the gym, you should be seeing progress sometime soon. In 8 months I've managed to put on 40lbs!

Yep,for those 'hardgainers' its good advice.

 

[Belfast_city]

Anyone know where I can get some free gym/supplement t-shirts,sick of getting my t-shirts wrecked in the gym,my mate was in America on hols and he went to some supplement convention in California ,they were handing out free t,s hand over fist,he is Xxl so I didn't get any off him.

 

[Wretched Vengeance]

Bump. I need to now buy a good quality dip/pull up station. I built one myself, years ago, in the back garden from wood but it's fucked now form years of rain. Just having a new shed put in and I would like to buy a quality dip and pull/chin station to put in it. Don't want a wobbly pile of junk.

Any recommendations would be greatly appreciated.

 

[FantasyIreland]

Bump. I need to now buy a good quality dip/pull up station. I built one myself, years ago, in the back garden from wood but it's fucked now form years of rain. Just having a new shed put in and I would like to buy a quality dip and pull/chin station to put in it. Don't want a wobbly pile of junk.

Any recommendations would be greatly appreciated.

I bought a power rack off these guys,i couldn't be happier with it.

<a class="postlink" href="http://www.gymworld.co.uk/gymano.html" onclick="window.open(this.href);return false;">http://www.gymworld.co.uk/gymano.html</a>

 

[Wretched Vengeance]

Bump. I need to now buy a good quality dip/pull up station. I built one myself, years ago, in the back garden from wood but it's fucked now form years of rain. Just having a new shed put in and I would like to buy a quality dip and pull/chin station to put in it. Don't want a wobbly pile of junk.

Any recommendations would be greatly appreciated.

I bought a power rack off these guys,i couldn't be happier with it.

<a class="postlink" href="http://www.gymworld.co.uk/gymano.html" onclick="window.open(this.href);return false;">http://www.gymworld.co.uk/gymano.html</a>

Cheers Fi. That squat rack looks inviting too.7

But I might as well just buy what you bought.