I am clay, mould me!

Sangre

So basically I've come into some money and from next week on I'll have a flexible schedule, so I've decided to join UCD gym for 3 months or maybe the year as I'll be studying there for the next few months (no not repeats ) and its close enough anyway. So from next week I'll be in UCD during the day and working evenings at about 6.
I want to do the 'weights' thing having given the 'cardio' thing a try before. At the moment I'm a bit softer then I normally would be as I didn't make any concerted effort on fitness during my final year. I figured I'll just add some mass before trying to put any cut myself as the extra muscle will help me lose it.

So as you've gather I want to bulk as much as possible. I've never had a problem going to the gym once I'm a member (was a very broke student last year). So I'm asking all you kind people to help me out making a program as I've never really focused much attention on the mass building threads (going to read them now). For now I'd like not use supplements (wouldn't see point for beginner).

Have a good diet at the moment, don't do sweets/chocolate/crisps/sugar drinks/fast food. Going to really focus on what I eat once I start in the gym with a food diary etc.,

I'd really love if some could help me with a core bulk program. I can train 4/5 a week, whatever is best for growth. All those tips you wish you had known from the start would be greatly appreciated! I just want to start off right.

Thanks in advance!

Dermington

Do My Program!

walt0r

First question. How much money did you come into?
Secondly, how did you come into it?
And finally, can I have some?

If you answer these questions for me, with the last being a yes, I will gladly lend my expertise.

walt0r

In all seriousness, Sangre. I've always had problems gaining weight. I'll tell you what has worked for me over the last month and a bit. I've already gained a solid stone from lifting. Not too much you say, but I can see myself gaining another stone by the end of Sept. if I keep training like this. Now I'm not saying it's all lean muscle, that would be hardly the case. Although I am gaining with minimal bf coming along.
First of all, the key to gaining strength and size is consistency. The only reason I could never gain much before was because I was in college and drinking during the weeks and basically missing training sessions ALL the time. I can point you to this thread for an inspirational read: http://www.muscletalk.co.uk/Wanna_get_bigger%3FThan_read_this/m_672883/tm.htm

I just eat loads too. Loads and loads. I don't really care what I eat, as long as it's not TOO many pizzas a week and crap like that. I eat nearly ever 2 or 3 hours every day and it's been helping me gain a good 2-3lbs a week. Protein powders are also important, a good mass gainer 2x a day will help you on your way. It gives me an extra 1200-1800 cals during my day at least.


My only train 3-4x a week. And all my training revolves around compound and core movements. Buy yourself a dip belt also, very important for doing weighted dips and chins.
Guideline would look something like this: nearly all exercises would be aiming for 3-4 sets including warmup
Monday:
Bent-Over Rows:
warmup set, 2-3 worksets
Weighted chins:
Bodyweight warmup, then start adding those plates
Dumbell Hammerhead Curls or something similar:
3 sets heavy - 5-8 reps
Calves: I train my calves on diff days to squat and deadlift because I can barely drive the car home after these sometimes.

Tuesday:
Rest

Wednesday:
Deadlifts: heavy heavy HEAVY! You could alternate with Squats on this day. It really is up to you. I don't like doing squats and deads in the same week personally but some people do.
Military press: same
DB Front raises:same
DB Lateral raises:same
Sometimes you might want to throw in weighted dips here as well during the workout. I like to train my tri's 2x a week. Once early in the week and the after the benching on Friday. I've been making steady gains in my bench this way.

Friday:
Bench: 3 sets
Weighted dips: hit these bitches hard as hell. Very important for tricep strength. Don't mind your DB work until you have dips completed first.
DB tri extensions/BB extensions:

Repeat, repeat, repeat and you'll gain strength. Now I'm not saying this is a perfect routine. But it is certainly working good for me. When it stops working I'll change it around a bit. At the moment I've been concentrating on my deads and not my squats. I find it hard to concentrate on both of them in one week. If I trained on the Saturday as well I could do the squatting then but I like to have a few beers on friday night. Ya need a break!

Best of luck

walt0r

Maybe you would want to replace deads with squats there by the way. It's only my preference to be doing deadlifts at the moment as I'm trying to get to my goal of a 420lb deadlift by start of September. Once I hit that I'll be concentrating on squats. Most trainers believe that squat are the KEY to growth. They certainly make me feel like they are doing the most work on me anyways. Especially when you wanna puke after a heavy set.

mloc

depending on your metabolism, if you're willing to put in the extra work, it might be worth keeping your diet a bit "cleaner" than suggested above.

e.g. as much whole grain foods as possible, and lean sources of protein such as fish, chicken and lean red meat. even as a beginner, a protein shake is a pretty good idea.

by keeping your diet clean you'll put on more muscle than fat, and if you want to tone up later itll a) make your job easier by having less fat to lose and b) make changing your diet easier as you're already used to proper, healthy low fat eating

Smellyirishman

Since I have the link handy....BAM.

walt0r

Totally agree with you, mloc. My metabolism is very high so I tend to get away with eating less 'clean' than most. So far I have anyways!

daveirl

This post has been deleted.

Sangre

By come into money I meant 21st so its not that much!
Cheers lads that a lot of information which I'll have a go through this weekend properly.

Will I be limited in doing anything because I'll be using UCD equipment or won't have a spotter?

mloc

nah you shouldnt be. i use the ucd gym. its grand really, the only thing its really missing is a cable crossover station. its a bit basic but if you're willing to put up with things like missing dumbells, clips and stuff its ok. gets the job done.

Sangre

How much should one expect to gain in the beginning if they started seriously? Just wondering so I can figure out if I'm eating enough, it will feel a bit weird trying to eat MORE for a while.

Hopefully UCD gym will be empty during summer days

mloc

what weight/body fat (ish) are you now?

its a fair bit quieter, especialy during the day. mostly familiar faces and the odd secondary school kid trying to get less skinny.

Smellyirishman

If your going clean, look to gain between 1-2lbs a week (or 1kg). Anything more will be muscle + fat.

In reality, your always going to be putting on fat+muscle (except in the first few weeks if you entirly new to training) but if your putting on 1-2lb a week it will be a much better ratio of muscle to fat.