How to bulk up?

[JamesMCFC]

The best gains I have ever achieved is just

flat bench press, 4 sets of 8 reps

incline dumbbell press 4 sets of 8 reps

doesn't seem a lot but my chest is killing all the rest through the week with it.

 

[T_Bone]

Buy 10 cans of tuna and 10 chicken breasts a week. Eat them in between meals of salad and fish or chicken (just one). Do weights (mainly core and bench presses). Don't lift heavy if you aren't used to it. You'll look like a nob and you'll hurt yourself.

 

[SWP's back]

Good on ya SWP.

I appreciate 150k is heavy but its obviously relative and realistic,just takes alot of work - keep at it just dont risk injury for the sake of ego - lift sensible - your body will thank you,believe me.....

Oh and dont flat barbell bench,use the incline or risk destroying your shoulders,again believe me!

I was doing 110kg this time last year but whilst my chest felt string enough to go higher, it was my right shoulder that was the weak link. I still struggle on shoulder press now to strengthen it up (I'm back to benching 100kg) which feels mighty heavy at any rate.

What I am finding hard is allowing myself rest days at the minute. I feel lazy if I don't go in to the gym, even for some light exercises. I'm looking to continue to bulk for the next few months before trying to cut for my wedding in Feb and for the honeymoon. How many months would you allow for getting ones bodyfat down? It's currently at 17% which isn't great I know but atleast it isn't ridiculously high (though my BMI suggests I'm overweight as it always does with anyone carrying muscle).

-- Sat Jul 21, 2012 6:12 pm --

Buy 10 cans of tuna and 10 chicken breasts a week. Eat them in between meals of salad and fish or chicken (just one). Do weights (mainly core and bench presses). Don't lift heavy if you aren't used to it. You'll look like a nob and you'll hurt yourself.

Been lifting on and off (kept getting rugby injuries but just retired from that) for a few years mate.<br /><br />-- Sat Jul 21, 2012 6:13 pm --<br /><br />Edit: I don't think 17% is too bad either considering I have a bottle of red each night which will be a no no coming up to the wedding.

 

[quiet_riot]

I found that bench press was my weakest lift (still is, by quite a way), and although FI told me to incline instead, I just didn't get along with it. Managed to improve my bench, and stop the shoulder soreness by sorting my technique.

Squeezing the shoulder blades together throughout.
Bringing the weight down to my nipples, rather than my collarbone as I had been.
Putting a decent arch in the back, feet flat on the floor, bum still in contact with the bench...


not like this:

 

[T_Bone]

Good on ya SWP.

I appreciate 150k is heavy but its obviously relative and realistic,just takes alot of work - keep at it just dont risk injury for the sake of ego - lift sensible - your body will thank you,believe me.....

Oh and dont flat barbell bench,use the incline or risk destroying your shoulders,again believe me!

I was doing 110kg this time last year but whilst my chest felt string enough to go higher, it was my right shoulder that was the weak link. I still struggle on shoulder press now to strengthen it up (I'm back to benching 100kg) which feels mighty heavy at any rate.

What I am finding hard is allowing myself rest days at the minute. I feel lazy if I don't go in to the gym, even for some light exercises. I'm looking to continue to bulk for the next few months before trying to cut for my wedding in Feb and for the honeymoon. How many months would you allow for getting ones bodyfat down? It's currently at 17% which isn't great I know but atleast it isn't ridiculously high (though my BMI suggests I'm overweight as it always does with anyone carrying muscle).

-- Sat Jul 21, 2012 6:12 pm --

Buy 10 cans of tuna and 10 chicken breasts a week. Eat them in between meals of salad and fish or chicken (just one). Do weights (mainly core and bench presses). Don't lift heavy if you aren't used to it. You'll look like a nob and you'll hurt yourself.

Been lifting on and off (kept getting rugby injuries but just retired from that) for a few years mate.

-- Sat Jul 21, 2012 6:13 pm --

Edit: I don't think 17% is too bad either considering I have a bottle of red each night which will be a no no coming up to the wedding.

Everyone is different, mate. What works for one person might not work for another. Bit of a cop out answer really if you're after a sure fire way of getting bigger quickly I suppose. Personally, I just eat a lot of protein compared to the rest of my diet and split my workouts so that I get 40% cardio and 60% resistance training in. Having said that, I don't really bulk up, I just like to keep the fat off and tone up. I think that if you can get the fat off it'll make you look leaner and bulkier anyway. The people on this thread appear to know more than I do so they might completely disagree, but I'd appreciate their advice anyway.

 

[Mrmcfc]

You could consider this SWP
<a class="postlink" href="http://www.muscleandstrength.com/articles/bulking-for-natural-bodybuilders.html" onclick="window.open(this.href);return false;">http://www.muscleandstrength.com/articl ... lders.html</a>

Poster above is right though
Cutting first might be a good idea
You could leave It to the point where you're cutting so hard that a significant amount of hard earner muscle gets wasted in the process.

 

[Daveth]

3 months progress. Started at 180lbs now 162lbs (6'0" btw)
[bigimg]http://img269.imageshack.us/img269/4903/progress17072012.png[/bigimg]
Still trying to lower BF% atm but will lean bulk when it is down to 12ish%

 

[Dirty Harry]

This calculater will give you a better idea of your 1RM without fucking oyur shoulder up SWP.
<a class="postlink" href="http://www.hamiltonsfitness.co.uk/calculate_your_one_rep_max_lift.htm" onclick="window.open(this.href);return false;">http://www.hamiltonsfitness.co.uk/calcu ... x_lift.htm</a>

 

[Challenger1978]

This calculater will give you a better idea of your 1RM without fucking oyur shoulder up SWP.
<a class="postlink" href="http://www.hamiltonsfitness.co.uk/calculate_your_one_rep_max_lift.htm" onclick="window.open(this.href);return false;">http://www.hamiltonsfitness.co.uk/calcu ... x_lift.htm</a>

What if you do 48kg at 20 reps then another 20 reps after a couple minutes break. Also are they deliberately slow reps or quick fast reps ?

 

[Dirty Harry]

This calculater will give you a better idea of your 1RM without fucking oyur shoulder up SWP.
<a class="postlink" href="http://www.hamiltonsfitness.co.uk/calculate_your_one_rep_max_lift.htm" onclick="window.open(this.href);return false;">http://www.hamiltonsfitness.co.uk/calcu ... x_lift.htm</a>

What if you do 48kg at 20 reps then another 20 reps after a couple minutes break. Also are they deliberately slow reps or quick fast reps ?

Not sure I get you mate, if you're doing those reps then 1RM's shouldn't really be in your consideration bud, it's only use is for competitions and your ego, it serves no real purpose other than that.

Cadence ? Well it's a rough (but good ) guide, also pretty sure it assumes a certain amount of experience with strict form and no bouncing whatsoever(note though, strict form for 99% of trainers will probably not be passed in competition, and I include myself there) here's a good idea of what comp standard is by Fat Pete <a class="postlink" href="http://www.youtube.com/watch?v=Qz4y4FX-IJA" onclick="window.open(this.href);return false;">http://www.youtube.com/watch?v=Qz4y4FX-IJA</a>