How to bulk up?

whiteboy

Basically I'm 174 pounds, six foot and in my early twenties.

I want to build muscle mass! All I'm really doing is biceps curls, push ups and bench pressing, I do a little bit of spinning at the gym, about 10 minutes worth, some swimming and 10 minutes or so of running.

I imagine I'm foregoing something important, I don't want to grow too big but build substantial muscle in my arms and upper body. I enjoy training anyway so I do this almost everyday, It's not a struggle and the motivation is always there.

tyuis

Hey Whiteboy

I am after starting a programme called Maximum Strength http://ericcressey.com/maximumstrength. Its written by Eric Cressey. He is a very accomplished strength and conditioning coach in Boston. Basically its a 16 week programme designed to give you the most output for your input.

He gives a detailed 4 session a week programme and shows you how to complete each movement for perfect form.

It does take a bit of commitment but if you are serious about getting your body in shape and looking good, you can't really go wrong with this. I am just about to finish my first month training with it and have to say I am really enjoying it.

I also have a blog I'm writing about it at the mo, so you might find it useful to have a look at that. http://tyuis.blogspot.com/

Anyway, whatever you decide to do, best of luck with it. And get strong.

Transform

whiteboy wrote: »

Basically I'm 174 pounds, six foot and in my early twenties.

I want to build muscle mass! All I'm really doing is biceps curls, push ups and bench pressing, I do a little bit of spinning at the gym, about 10 minutes worth, some swimming and 10 minutes or so of running.

I imagine I'm foregoing something important, I don't want to grow too big but build substantial muscle in my arms and upper body. I enjoy training anyway so I do this almost everyday, It's not a struggle and the motivation is always there.

gotta go hit the weights man and get stronger - squats, deadlifts, chin ups etc.

That plus eating more will get you there.

Degsy

Eat potaoes and meat/chicken/fish six times a day and drink milk till it comes out your ears,get plenty of sleep and work your arse off in the gym.

gymsoldier

whiteboy wrote: »

I want to build muscle mass!

^^^I refer to the text in bold below. You wont grow huge over night by chaning your programme.

whiteboy wrote: »

I don't want to grow too big but build substantial muscle in my arms and upper body

What about the two instruments attached to your pelvis used for walking?

whiteboy wrote: »

All I'm really doing is biceps curls, push ups and bench pressing

Bicpes and Chest, the beach muscles. What about your back, just because you cant see it doesnt mean its not there.

whiteboy wrote: »

I imagine I'm foregoing something important

Well considering your neglecting to train the rest of your body, yeah... Youve forgotten alot of important things

Find a program to hit all muscle groups. Dont forget to Bench, Squat, Press, and Deadlift.

And eat clean, but eat like a horse.

drdeadlift

Degsy wrote: »

Eat potaoes and meat/chicken/fish six times a day and drink milk till it comes out your ears,get plenty of sleep and work your arse off in the gym.

Pretty much this.
Eating is the biggest problem for people trying to get big.

Peter "i eat loads man"
john "no you dont"
Peter " i do "
John " what did you have for breakfast"
Peter "one egg and two slices of toast"
John "eat six full eggs with four slices of b bread every morning"
Peter "six eggs :eek: "

gymsoldier

Peter?... John?...

When did the Apostle's start bulking up?

wildrover444

gymsoldier wrote: »

Peter?... John?...

When did the Apostle's start bulking up?

thats funny

Remmy

gymsoldier wrote: »

Peter?... John?...

When did the Apostle's start bulking up?

Fish bread and wine bro...thats all you need to get jacked..;)

Tonto86

+1 on milk.... easy to consume cheap high calorie drink thats packed with oodles of protein and goodness

whiteboy

Is it acceptable to lift weights everyday or is it over training?

Dravokivich

You need time to rest. Otherwise you'll wear yourself out.

gymsoldier

whiteboy wrote: »

Is it acceptable to lift weights everyday or is it over training?

Four days a week will do. Have you designed yourself a programme yet? When you do, post it here for critique.

ssbob

Hi guys sorry for hijacking this thread but I am also trying to build upper body and back muscles at the moment, my program is for the gym:

Monday & Wednesday night:

5 min jog & stretch to warm up
20 min rowing machine
3*12 bench press
3*12 biceps
3*12 shoulder press
3*12 lat pull down
3*12 triceps(using lat bar)
3*12 seated row
3*12 squats with weights using gym ball
3 different sets of sit ups 10 in each set (therefore 10,10,10 3 times)
5 min jog to warm down
Stretch in pool for 15 mins

I do this Monday and Wednesday, on Tuesday and Thursday I do press ups and sit ups at home (20,20 in the morning, 20,20 in the evening)

Friday night I have rugby training, Sat morning a light swim and Sunday normally a rugby match


Is this enough to be bulking up or do I need one more night in the gym? Once the rugby season is over I plan on upping the weights and sessions to build more muscle mass.

Thanks

Bob

Tigger

ssbob wrote: »

Hi guys sorry for hijacking this thread but I am also trying to build upper body and back muscles at the moment, my program is for the gym:

Monday & Wednesday night:

5 min jog & stretch to warm up
20 min rowing machine
3*12 bench press
3*12 biceps
3*12 shoulder press
3*12 lat pull down
3*12 triceps(using lat bar)
3*12 seated row
3*12 squats with weights using gym ball
3 different sets of sit ups 10 in each set (therefore 10,10,10 3 times)
5 min jog to warm down
Stretch in pool for 15 mins

I do this Monday and Wednesday, on Tuesday and Thursday I do press ups and sit ups at home (20,20 in the morning, 20,20 in the evening)

Friday night I have rugby training, Sat morning a light swim and Sunday normally a rugby match


Is this enough to be bulking up or do I need one more night in the gym? Once the rugby season is over I plan on upping the weights and sessions to build more muscle mass.

Thanks

Bob

whats " squats with weights using gym ball"?

this routine is not what i'd do

are you sitting for the shoulder press and using a machine?

if so swap it for standing barbell press

you need to deadlift heavy
bench heavy
squat deep and heavy

and 3 x 12 aint heavy its light

also try to do pull ups and wide pull ups and dips

and humble press ups

drdeadlift

gymsoldier wrote: »

Peter?... John?...

When did the Apostle's start bulking up?

Three months before the last super

gymsoldier

Tigger wrote: »

whats " squats with weights using gym ball"

This is my interpretation of what the OP might be talking about:

whiteboy

Basically I'm just using what I have at home for the moment but plan on getting back into the gym this Monday!

When it comes to weight training I'm

-Benching 15kg 40 times (reps)
-20-30 dumbbell curls
-10 lateral and forward raises
-20 - 40 push ups but not in quick succession
-20 - 40 sit ups (a break after 20)
-10 shoulder press either sitting or standing

After this I usually just repeat a few of these exercises like I'll bench another 40 times.

I also do a moderate amount of swimming a few times a week and I tend to do a mile or so of running throughout the week.

I'm mostly interested in learning more about strength training and how to make workouts as effective as possible.
If I wanted to see some serious gains soon what should I do?

Thanks!

Remmy

whiteboy wrote: »

Basically I'm just using what I have at home for the moment but plan on getting back into the gym this Monday!

When it comes to weight training I'm

-Benching 15kg 40 times (reps)
-20-30 dumbbell curls
-10 lateral and forward raises
-20 - 40 push ups but not in quick succession
-20 - 40 pull ups (a break after 20)
-10 shoulder press either sitting or standing

After this I usually just repeat a few of these exercises like I'll bench another 40 times.

I also do a moderate amount of swimming a few times a week and I tend to do a mile or so of running throughout the week.

I'm mostly interested in learning more about strength training and how to make workouts as effective as possible.
If I wanted to see some serious gains soon what should I do?

Thanks!

You would probably gain more size if you just pushed your car {or someone else's} around and stuck to pullups and pushups.Once your at a point where you can bang out 20 pullups in a row and 50 pushups find ways you can add weight to them. You're not going to see much benefit in doing all those high rep sets with a light weight if your goal is to bulk up.

Remmy

Degsy wrote: »

Eat potaoes and meat/chicken/fish six times a day and drink milk till it comes out your ears,get plenty of sleep and work your arse off in the gym.

+1 and do this.Its simple but it's not easy.

whiteboy

Remmy wrote: »

You would probably gain more size if you just pushed your car {or someone else's} around and stuck to pullups and pushups.Once your at a point where you can bang out 20 pullups in a row and 50 pushups find ways you can add weight to them. You're not going to see much benefit in doing all those high rep sets with a light weight if your goal is to bulk up.

I don't know why I said pullups I meant situps! I wish I could say I could do 20 pull ups:cool:

enfant terrible

Good beginner program is Starting Strength
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

Here's the warm up calculator
http://sites.google.com/site/startingstrength/Home/StartingStrengthWarm-UpCalculator.xls?attredirects=0

drdeadlift

whiteboy wrote: »

Basically I'm just using what I have at home for the moment but plan on getting back into the gym this Monday!

When it comes to weight training I'm

-Benching 15kg 40 times (reps)
-20-30 dumbbell curls
-10 lateral and forward raises
-20 - 40 push ups but not in quick succession
-20 - 40 sit ups (a break after 20)
-10 shoulder press either sitting or standing

After this I usually just repeat a few of these exercises like I'll bench another 40 times.

I also do a moderate amount of swimming a few times a week and I tend to do a mile or so of running throughout the week.

I'm mostly interested in learning more about strength training and how to make workouts as effective as possible.
If I wanted to see some serious gains soon what should I do?

Thanks!

Give it a blast see how you feel

whiteboy

Do you think it's a good workout? Or would you make any alterations?

gymsoldier

whiteboy wrote: »

I want to build muscle mass!

Youre not going to build this ^^^ by doing this below.

whiteboy wrote: »

-Benching 15kg 40 times (reps)

An Oly bar weighs 20kg???

whiteboy wrote: »

Basically I'm just using what I have at home for the moment but plan on getting back into the gym this Monday!

When it comes to weight training I'm

-Benching 15kg 40 times (reps)
-20-30 dumbbell curls
-10 lateral and forward raises
-20 - 40 push ups but not in quick succession
-20 - 40 sit ups (a break after 20)
-10 shoulder press either sitting or standing

After this I usually just repeat a few of these exercises like I'll bench another 40 times.

What about your legs and back? Youre still neglecting them.

whiteboy wrote: »

I tend to do a mile or so of running throughout the week.

One single mile a week?

whiteboy wrote: »

I'm mostly interested in learning more about strength training

You need to look at a beginners 5x5 programme, and start squating and deadlifting.

whiteboy wrote: »

If I wanted to see some serious gains soon what should I do?

You need to start training correctly first of all, and training youre major muscle groups. Plus, eat eat eat.

drdeadlift

whiteboy wrote: »

Do you think it's a good workout? Or would you make any alterations?

It isnt great but its a start.If you ask ten people their opinions your going to get ten different answers.
If you live in Dublin go get yourself a book on weight training read it front to back you will pick up plenty of info that will stand to you.
Some bars are 20,17.7&15 kg depending on length.

drdeadlift

gymsoldier wrote: »

Youre not going to build this ^^^ by doing this below.



An Oly bar weighs 20kg???

You can get oly bars in various weights depending on length.



What about your legs and back? Youre still neglecting them.

He will realize this soon enough,



One single mile a week?

Not crucial right now.

You need to look at a beginners 5x5 programme, and start squating and deadlifting.

This also isnt true,i got alot bigger without even knowing 5x5 existed.



You need to start training correctly first of all, and training youre major muscle groups. Plus, eat eat eat.

This is very true!

BlastedGlute

First thing in the morning I have a monster shake, 3 scoops of pure protein, 2 scoops of pure carbs, massive scoop of peanut butter and maybe some flax seed for the craic. within the hour ill be starving again. Its all about trying to increase your calorie count. Gainer shakes wont really put on a load of weight or whatever, but they will increase your calorie count helping you to be hungrier more often and that way you really can eat a lot more than you are right now.

Lago

whiteboy wrote: »

-Benching 15kg 40 times (reps)

Just scanned over the page, and this really stood out. What's the point of doing that many reps? Especially with that light a weight. You're never going to mass with that

drdeadlift

Lago wrote: »

Just scanned over the page, and this really stood out. What's the point of doing that many reps? Especially with that light a weight. You're never going to mass with that

Whats the point in pointing something out to him he doesn't understand.
The internet is quick becoming a bogey spot for help/info.

Lago

drdeadlift wrote: »

Whats the point in pointing something out to him he doesn't understand.
The internet is quick becoming a bogey spot for help/info.

What? So you're saying if he doesn't understand it, we should continue to let him believe something that is wrong?

I pointed it out to him so he will understand it

gymsoldier

BlastedGlute wrote: »

3 scoops of pure protein

BlastedGlute wrote: »

2 scoops of pure carbs

As opposed to the non-pure kind?

BlastedGlute wrote: »

Its all about trying to increase your calorie count

Agree.

BlastedGlute wrote: »

Gainer shakes wont really put on a load of weight or whatever

More often the high GI carbs in weight gainers result in gain of adipose tissue.

BlastedGlute wrote: »

helping you to be hungrier more often

Not entirly true.

Joeyjoejoe83

whiteboy wrote: »

Basically I'm just using what I have at home for the moment but plan on getting back into the gym this Monday!

When it comes to weight training I'm

-Benching 15kg 40 times (reps)
-20-30 dumbbell curls
-10 lateral and forward raises
-20 - 40 push ups but not in quick succession
-20 - 40 sit ups (a break after 20)
-10 shoulder press either sitting or standing

After this I usually just repeat a few of these exercises like I'll bench another 40 times.

I also do a moderate amount of swimming a few times a week and I tend to do a mile or so of running throughout the week.

I'm mostly interested in learning more about strength training and how to make workouts as effective as possible.
If I wanted to see some serious gains soon what should I do?

Thanks!

I don't know why everyone keeps judging you for benching so little without offering advice, the mans asking for help not criticism from people glued to men's health magazine constantly!
OP triple that to 45kg and do 5x5 instead. Whilst you feel more reps are better if you wanna bulk up you need bigger weight with less reps. I was in the same boat and switched about 3 months ago. Within the week you'll notice the difference.

P.S if for vanity reasons I also recommend using the fly machine in the gym to get your chest pumped. Again keep it heavy.

gymsoldier

Joeyjoejoe83 wrote: »

I don't know why everyone keeps judging you for benching so little without offering advice, the mans asking for help not criticism from people glued to men's health magazine constantly!
OP triple that to 45kg and do 5x5 instead. Whilst you feel more reps are better if you wanna bulk up you need bigger weight with less reps. I was in the same boat and switched about 3 months ago. Within the week you'll notice the difference.

P.S if for vanity reasons I also recommend using the fly machine in the gym to get your chest pumped. Again keep it heavy.

Im more of a Muscular Development magazine kinda man Ill have you know

And anywho, advice has already been given to the OP in respect to 5x5 training a few posts ago. Plenty of advice has been given, go back and have another read of the thread.

whiteboy

Thanks all, I'm gonna try lifting heavier whilst doing fewer reps and then building on that, should I be lifting everyday or have at least one or two days rest?

gymsoldier

whiteboy wrote: »

Thanks all, I'm gonna try lifting heavier whilst doing fewer reps and then building on that, should I be lifting everyday or have at least one or two days rest?

Youve already asked this question and recieved an answer, see below:

whiteboy wrote: »

Is it acceptable to lift weights everyday or is it over training?

gymsoldier wrote: »

Four days a week will do. Have you designed yourself a programme yet? When you do, post it here for critique.

Have you modified youre programme yet to incorporate back and legs?

drdeadlift

Lago wrote: »

What? So you're saying if he doesn't understand it, we should continue to let him believe something that is wrong?

I pointed it out to him so he will understand it

Whiteboy is pretty smart, but whiteboy is a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices.





jk

whiteboy

gymsoldier wrote:

Have you modified youre programme yet to incorporate back and legs?

I'm thinking working the back by doing lateral pulldowns apart fromn that I'm not familiar with any other types of back workouts. I recognise It's important to work your entire body though and not just your arms, chest etc.

I don't want to build too much leg muscle or get too bulky down there, can squatting overwork your glutes or does it work your whole body? I've heard that cycling is a great way to lose fat and build muscle in your legs, but how true that is I don't know.

Remmy

drdeadlift wrote: »

Whiteboy is pretty smart, but whiteboy is a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices.





jk

Ha solid reference!:D

drdeadlift

whiteboy wrote: »

I'm thinking working the back by doing lateral pulldowns apart fromn that I'm not familiar with any other types of back workouts. I recognise It's important to work your entire body though and not just your arms, chest etc.

I don't want to build too much leg muscle or get too bulky down there, can squatting overwork your glutes or does it work your whole body? I've heard that cycling is a great way to lose fat and build muscle in your legs, but how true that is I don't know.

Are you living in Dublin?

Remmy

whiteboy wrote: »

I'm thinking working the back by doing lateral pulldowns apart fromn that I'm not familiar with any other types of back workouts. I recognise It's important to work your entire body though and not just your arms, chest etc.

I don't want to build too much leg muscle or get too bulky down there, can squatting overwork your glutes or does it work your whole body? I've heard that cycling is a great way to lose fat and build muscle in your legs, but how true that is I don't know.

Re back; do rows of different types and pullups/chinups .Do some rear delt flyes and facepulls to keep your shoulders healthy.

Re the legs:you said you wanted to bulk up but you don't want your legs to get too bulky?

I think the best thing to do is tell us is there anyone's physique you would aspire to have?People have different perceptions of what 'bulking up' means..

whiteboy

drdeadlift wrote: »

Are you living in Dublin?

no, but close, Louth

whiteboy

Remmy wrote: »

Re the legs:you said you wanted to bulk up but you don't want your legs to get too bulky?

I think the best thing to do is tell us is there anyone's physique you would aspire to have?People have different perceptions of what 'bulking up' means..

I don't want to overwork the legs, I've seen people do it and it can look out of proportion but yeah I want to train everything.

I don't know if you could class this as bulk but not too far away from this


I'd also like to be this happy

drdeadlift

whiteboy wrote: »

no, but close, Louth

Go join a gym,im not sure about gyms in louth but im sure there are are few.
Get some coaching get familiar with the weight training,get hands on with it.

whiteboy

drdeadlift wrote: »

Go join a gym,im not sure about gyms in louth but im sure there are are few.
Get some coaching get familiar with the weight training,get hands on with it.

I agree, you can get free personal training and start up routine designed to meet your goals.

drdeadlift

whiteboy wrote: »

I agree, you can get free personal training and start up routine designed to meet your goals.

Doesnt matter what it is just get to the gym.You aint gona build **** at your key board.

Merch

Sorry for hijack, but are the powdered protein/whey any good for helping build up muscle mass if training, if so whats a good one?

whats the difference between protein and whey? and can they replace eating loads? I'd have thought eating loads of potatoes as mentioned in the thread wouldn't be good, I've been told in the past to seperate yolks from whites and eat the white only (cooked)

drdeadlift

Merch wrote: »

Sorry for hijack, but are the powdered protein/whey any good for helping build up muscle mass if training, if so whats a good one?

whats the difference between protein and whey? and can they replace eating loads? I'd have thought eating loads of potatoes as mentioned in the thread wouldn't be good, I've been told in the past to seperate yolks from whites and eat the white only (cooked)

Whats brown and sticky?

gymsoldier

whiteboy wrote: »

I don't want to build too much leg muscle or get too bulky down there

Even Michael Phelps trains his legs

whiteboy wrote: »

can squatting overwork your glutes or does it work your whole body?

Squatting with a wide foot stance will activate the glutes more.

gymsoldier

drdeadlift wrote: »

Whats brown and sticky?

A brown stick?

drdeadlift

gymsoldier wrote: »

A brown stick?

dam