Upper body, day off. lower body day off, is a good way to train at first, the guys in my gym got good gains for while doing this, use compound movements eg bench press, deadlifts, pullups, rows, and importantly squats, don't worry about your arms at this stage. do some cardio on your days off.Goater10 said:
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How to bulk up?
- Thread starter Johnsonontheleft
- Start date
Goater10 said:Bit cheeky but could somebody please give me some free advice
Basically I’ve been going to the gym for a year sporadically.
This year I’ve managed to get into the following routine using this plan:
Mondays – Chest & Triceps
Tuesdays – Back & Biceps
Wednesdays – Shoulders
Thursdays – Legs & Core
Fridays – Chest & Triceps
Saturdays – Back & Biceps
6-7 Exercises. 3 sets, 8 reps.
Is this too much in terms of letting muscles recover.
My target is to get bigger.
That's a lot of time in the gym! I can only train two days on the bounce before needing a break - I've actually dropped to a standard Mon/Wed/Fri and although it's difficult to get the volume in without spending hours in the gym, I feel my time there is more productive with the extra rest days.
6-7 exercises 6 days a week still seems very excessive though. Are you honestly lifting to your max and progressively overloading all of those? How long are your workouts?
garymj said:Upper body, day off. lower body day off, is a good way to train at first, the guys in my gym got good gains for while doing this, use compound movements eg bench press, deadlifts, pullups, rows, and importantly squats, don't worry about your arms at this stage. do some cardio on your days off.Goater10 said:Bit cheeky but could somebody please give me some free advice
Basically I’ve been going to the gym for a year sporadically.
This year I’ve managed to get into the following routine using this plan:
Mondays – Chest & Triceps
Tuesdays – Back & Biceps
Wednesdays – Shoulders
Thursdays – Legs & Core
Fridays – Chest & Triceps
Saturdays – Back & Biceps
6-7 Exercises. 3 sets, 8 reps.
Is this too much in terms of letting muscles recover.
My target is to get bigger.
Ah right, thats definitely something I will look into. Cheers!
adrianr said:Goater10 said:Bit cheeky but could somebody please give me some free advice
Basically I’ve been going to the gym for a year sporadically.
This year I’ve managed to get into the following routine using this plan:
Mondays – Chest & Triceps
Tuesdays – Back & Biceps
Wednesdays – Shoulders
Thursdays – Legs & Core
Fridays – Chest & Triceps
Saturdays – Back & Biceps
6-7 Exercises. 3 sets, 8 reps.
Is this too much in terms of letting muscles recover.
My target is to get bigger.
That's a lot of time in the gym! I can only train two days on the bounce before needing a break - I've actually dropped to a standard Mon/Wed/Fri and although it's difficult to get the volume in without spending hours in the gym, I feel my time there is more productive with the extra rest days.
6-7 exercises 6 days a week still seems very excessive though. Are you honestly lifting to your max and progressively overloading all of those? How long are your workouts?
Thanks for the reply. I usually do between 45mins - 1 hour. A mixture of free weights & machines.
As a beginner I'm not entirely sure how quickly I should be progressing.
It's possible I'm not lifting to my max, I'm thinking adding a rest day during the week will be beneficial.
Goater10 said:adrianr said:Goater10 said:Bit cheeky but could somebody please give me some free advice
Basically I’ve been going to the gym for a year sporadically.
This year I’ve managed to get into the following routine using this plan:
Mondays – Chest & Triceps
Tuesdays – Back & Biceps
Wednesdays – Shoulders
Thursdays – Legs & Core
Fridays – Chest & Triceps
Saturdays – Back & Biceps
6-7 Exercises. 3 sets, 8 reps.
Is this too much in terms of letting muscles recover.
My target is to get bigger.
That's a lot of time in the gym! I can only train two days on the bounce before needing a break - I've actually dropped to a standard Mon/Wed/Fri and although it's difficult to get the volume in without spending hours in the gym, I feel my time there is more productive with the extra rest days.
6-7 exercises 6 days a week still seems very excessive though. Are you honestly lifting to your max and progressively overloading all of those? How long are your workouts?
Thanks for the reply. I usually do between 45mins - 1 hour. A mixture of free weights & machines.
As a beginner I'm not entirely sure how quickly I should be progressing.
It's possible I'm not lifting to my max, I'm thinking adding a rest day during the week will be beneficial.
That's quite a lot in that time!
Get yourself on a much more simple program. Focus on the big lifts, squats, deads, bench, rows, overhead press, chin ups and dips. Get a combination of those 3/4 days a week getting progressively heavier and heavier, make sure you're eating a ton and getting plenty of sleep, and it the getting bigger bit will take care of itself :)
If you like training a lot and have a natural ability for it, going further on garymj's recommendation, you could do an upper heavy day, lower heavy day, then an upper hypertrophy day and lower hypertrophy day. Basically doing heavier weights at lower reps on the first 2 days for strength, followed by a couple of lower weight higher rep days for hypertrophy. However, if you're a self confessed beginner that's quite a lot to take in. Just get on a standard linear progression strength program, run it until you stop making progress, get good at those big lifts, by which point you'll know a lot more about training and where you want to go from there.
To reiterate the important part of the above though - If you want to get big you have to eat big. The most perfect training program is the world is going to produce precisely sod all if you're not eating enough. Loads of people worry too much about the workouts and neglect the diet.
hilts
Well-Known Member
quiet_riot said:hilts said:i will never deadlift anymore than 200 kg this seems doable, is squatting with a 5 foot barbell comfortable and safe?(my aim is to squat about 160kg)
If you squat 160kg, you will DL 200kg!
Yeah i know my point was more about doing compound exercises with a 5 ft olympic barbell in a space of 9 feet by 5 feet on my own using a squat rack, i really don't want to join another gym but every decent rack i have looked at seems impractical
size wise
thought i had cracked it last night with this <a class="postlink" href="http://www.powerhouse-fitness.co.uk/bodymax-cf415-squat-and-dip-rack-with-spotter-catchers.php" onclick="window.open(this.href);return false;">http://www.powerhouse-fitness.co.uk/bod ... tchers.php</a> but then saw a review saying it is not very good for benching
HelloCity
Well-Known Member
Best weight gain foods?
M3 Blue
Well-Known Member
ManCityX said:Best weight gain foods?
Peanut butter, Nutella. You could have a look on here: <a class="postlink" href="https://youtube.com/user/dhftns" onclick="window.open(this.href);return false;">https://youtube.com/user/dhftns</a> he has a lot of tasty desserts with good macros that you could add in easily.
Allnightlong
Well-Known Member
Maxi muscle have a 50% sale on at the moment. Good value if you use the products.