Tips and motivation for bulking

2

Replies

  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Bulking, I generally just eat anything and everything I want as long as I keep my protein high, like in the 200-225 range. It's a 5 month period where I indulge on my love of cakes.

    Cakes? You're speaking my language.
  • erickirb
    erickirb Posts: 12,292 Member
    Bulking, I generally just eat anything and everything I want as long as I keep my protein high, like in the 200-225 range. It's a 5 month period where I indulge on my love of cakes.

    There is little to no difference from getting extra protein when bulking. protein is more important when cutting and should make up more of your diet then. For bulking, carbs are king!
  • djeffreys10
    djeffreys10 Posts: 2,312 Member
    edited March 2018
    erickirb wrote: »
    Bulking, I generally just eat anything and everything I want as long as I keep my protein high, like in the 200-225 range. It's a 5 month period where I indulge on my love of cakes.

    There is little to no difference from getting extra protein when bulking. protein is more important when cutting and should make up more of your diet then. For bulking, carbs are king!

    Agreed, but I was just answering about bulking. I keep my protein at around 200 grams year round. And by around 200 grams, 180-220. And my body weight currently goes from low 170s to low 190s through the year, so that's adequate.
  • Lean59man
    Lean59man Posts: 714 Member
    erickirb wrote: »
    Lean59man wrote: »
    erickirb wrote: »
    Lean59man wrote: »
    I just posted this in another thread but I'll repeat it here...

    (Remember this is for HARDGainers)

    >

    Tips on gaining weight for the hard gainer?

    Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.

    If you are really a hard gainer you don't have to watch your diet AT ALL.

    You can eat anything and everything and you need to in order to gain weight.

    Combine this with a basic full-body bodybuilding routine and you can succeed.

    Here's a routine for gaining weight.
    Do it 3 days a week.
    If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
    Add weight whenever you get all 3 sets with the higher reps.
    Don't quit, don't miss workouts, don't miss meals.
    Give it 6 months of hard training and BIG eating.

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Standing calf raises 3 sets of 12-15
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Barbell curls 3 work sets of 8-12

    Then go home and EAT!

    EAT a lot even of days you don't train.

    That program isn't really that great or complete. I would aslo start at lower rep ranges to hlep build a solid strength base if you don't already.

    This program is lacking quite a bit, not Deadlifts, and if you are doing a bicep curl, why would you not directly hit the tricep (which is a bigger muscle)? not to mention the calf raises really shouldn't be needed.

    OP, look into stronglifts 5x5, or if you have a good base of strength consider Wendler 5/3/1 or PHAT, or PHUL. better balance to those programs than what is shown here.

    All major muscle groups are hit by this simple routine.

    Triceps are hit by the bench presses and the standing press.

    Squats and barbell rows hit the lower back. Deadlifts are good so you could add them but the idea is to not spend too much time in the gym. Calf raises will help balance out leg development and add mass to the calves.

    biceps also get hit by the row, so why add that and not triceps? and mass in calves is more genetics than anything. If the OP, runs or plays sports they could do more, but less important than many other lifts not here. That routine inst as simple as strong lifts or starting strength, and they hit all major muscle groups, either primarily or as secondary muscle groups. Better to follow a tried tested and true program than one someone posts on the internet, is what I am getting at.

    There are numerous routines that could work. This is just one.

    Feel free to post yours.

  • jdog022
    jdog022 Posts: 694 Member
    what In the world is metabolic conditioning..
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    jdog022 wrote: »
    what In the world is metabolic conditioning..

    Things like HIIT, often with a combination of light weights with lots of reps, sprinting, etc.

    Such as: 7 rounds of 7 bear complexes, 7 burpees, and a 400m run.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    Are there any supplements that you would recommend taking besides protein and creatine? I also take a signature pre-workoutfrombodybuilding.com… Is there anything else I should be doing that will help?

    If your diet hasn't been addressed then don't worry about supplements. You need to worry about your nutrition first before you worry about paying for dubious products with untested claims. After protein and creatine there isn't really much, if anything, that's worth getting.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    jdog022 wrote: »
    what In the world is metabolic conditioning..

    Things like HIIT, often with a combination of light weights with lots of reps, sprinting, etc.

    Such as: 7 rounds of 7 bear complexes, 7 burpees, and a 400m run.

    In other words it's a euphemism for cardio. :laugh:
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    jdog022 wrote: »
    what In the world is metabolic conditioning..

    Things like HIIT, often with a combination of light weights with lots of reps, sprinting, etc.

    Such as: 7 rounds of 7 bear complexes, 7 burpees, and a 400m run.

    In other words it's a euphemism for cardio. :laugh:

    Ish.
  • stanmann571
    stanmann571 Posts: 5,728 Member
    Are there any supplements that you would recommend taking besides protein and creatine? I also take a signature pre-workoutfrombodybuilding.com… Is there anything else I should be doing that will help?

    Beta alanine and Citrulline can help with recovery and strength.

    See Examine.com for research references and dosing recommendations.
  • stanmann571
    stanmann571 Posts: 5,728 Member
    Lean59man wrote: »
    I just posted this in another thread but I'll repeat it here...

    (Remember this is for HARDGainers)

    >

    Tips on gaining weight for the hard gainer?

    Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.

    If you are really a hard gainer you don't have to watch your diet AT ALL.

    You can eat anything and everything and you need to in order to gain weight.

    Combine this with a basic full-body bodybuilding routine and you can succeed.

    Here's a routine for gaining weight.
    Do it 3 days a week.
    If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
    Add weight whenever you get all 3 sets with the higher reps.
    Don't quit, don't miss workouts, don't miss meals.
    Give it 6 months of hard training and BIG eating.

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Standing calf raises 3 sets of 12-15
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Barbell curls 3 work sets of 8-12

    Then go home and EAT!

    EAT a lot even of days you don't train.

    No deadlifts? GTFO! :p

    LOL yeah.. Dump the calf raises and Curls

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Deadlift 3 work sets of 8-12
  • Lean59man
    Lean59man Posts: 714 Member
    edited March 2018
    Lean59man wrote: »
    I just posted this in another thread but I'll repeat it here...

    (Remember this is for HARDGainers)

    >

    Tips on gaining weight for the hard gainer?

    Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.

    If you are really a hard gainer you don't have to watch your diet AT ALL.

    You can eat anything and everything and you need to in order to gain weight.

    Combine this with a basic full-body bodybuilding routine and you can succeed.

    Here's a routine for gaining weight.
    Do it 3 days a week.
    If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
    Add weight whenever you get all 3 sets with the higher reps.
    Don't quit, don't miss workouts, don't miss meals.
    Give it 6 months of hard training and BIG eating.

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Standing calf raises 3 sets of 12-15
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Barbell curls 3 work sets of 8-12

    Then go home and EAT!

    EAT a lot even of days you don't train.

    No deadlifts? GTFO! :p

    LOL yeah.. Dump the calf raises and Curls

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Deadlift 3 work sets of 8-12

    That's good routine.

    But the calves deserve some love too.
  • fb47
    fb47 Posts: 1,058 Member
    edited March 2018
    I am trying to bulk up. Anyone have tips and advice? My goal is to look good and feel good.

    Find your maintenance, once you know what your maintenance is, just add 250 calories to it, you should be gaining around 0,5 lbs per week on average. Food wise, just make sure you get your minimum proteins (at least 0,8g of protein per pound of body weight, you don't need to a *kitten* amount of protein unlike the cutting phase where it is usually recommended 1g/lb BW), fiber and micronutrients which shouldn't be hard on a bulk.
  • stanmann571
    stanmann571 Posts: 5,728 Member
    Lean59man wrote: »
    Lean59man wrote: »
    I just posted this in another thread but I'll repeat it here...

    (Remember this is for HARDGainers)

    >

    Tips on gaining weight for the hard gainer?

    Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.

    If you are really a hard gainer you don't have to watch your diet AT ALL.

    You can eat anything and everything and you need to in order to gain weight.

    Combine this with a basic full-body bodybuilding routine and you can succeed.

    Here's a routine for gaining weight.
    Do it 3 days a week.
    If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
    Add weight whenever you get all 3 sets with the higher reps.
    Don't quit, don't miss workouts, don't miss meals.
    Give it 6 months of hard training and BIG eating.

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Standing calf raises 3 sets of 12-15
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Barbell curls 3 work sets of 8-12

    Then go home and EAT!

    EAT a lot even of days you don't train.

    No deadlifts? GTFO! :p

    LOL yeah.. Dump the calf raises and Curls

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Deadlift 3 work sets of 8-12

    That's good routine.

    But the calves deserve some love too.

    If you must, you can work some unloaded calf raises into the warmup with the planks
  • 01fitgeek
    01fitgeek Posts: 89 Member
    sardelsa wrote: »
    We are going to need to know a bit more about you before we can help. What are your stats? (Height, weight, approximate bodyfat) Are you male or female? Are you new to lifting? When you say look good, can you be more specific?

    You can also check you the stickies at the top of this forum for more information.

    Its my first day here. And i am looking for gaining some serious muscle mass. Can you please help me. Can i add u?
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Lean59man wrote: »
    I just posted this in another thread but I'll repeat it here...

    (Remember this is for HARDGainers)

    >

    Tips on gaining weight for the hard gainer?

    Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.

    If you are really a hard gainer you don't have to watch your diet AT ALL.

    You can eat anything and everything and you need to in order to gain weight.

    Combine this with a basic full-body bodybuilding routine and you can succeed.

    Here's a routine for gaining weight.
    Do it 3 days a week.
    If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
    Add weight whenever you get all 3 sets with the higher reps.
    Don't quit, don't miss workouts, don't miss meals.
    Give it 6 months of hard training and BIG eating.

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Standing calf raises 3 sets of 12-15
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Barbell curls 3 work sets of 8-12

    Then go home and EAT!

    EAT a lot even of days you don't train.

    No deadlifs or pull ups?
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    01fitgeek wrote: »
    sardelsa wrote: »
    We are going to need to know a bit more about you before we can help. What are your stats? (Height, weight, approximate bodyfat) Are you male or female? Are you new to lifting? When you say look good, can you be more specific?

    You can also check you the stickies at the top of this forum for more information.

    Its my first day here. And i am looking for gaining some serious muscle mass. Can you please help me. Can i add u?

    What is your lifting/exs exercise background?
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Lean59man wrote: »
    Lean59man wrote: »
    I just posted this in another thread but I'll repeat it here...

    (Remember this is for HARDGainers)

    >

    Tips on gaining weight for the hard gainer?

    Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.

    If you are really a hard gainer you don't have to watch your diet AT ALL.

    You can eat anything and everything and you need to in order to gain weight.

    Combine this with a basic full-body bodybuilding routine and you can succeed.

    Here's a routine for gaining weight.
    Do it 3 days a week.
    If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
    Add weight whenever you get all 3 sets with the higher reps.
    Don't quit, don't miss workouts, don't miss meals.
    Give it 6 months of hard training and BIG eating.

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Standing calf raises 3 sets of 12-15
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Barbell curls 3 work sets of 8-12

    Then go home and EAT!

    EAT a lot even of days you don't train.

    No deadlifts? GTFO! :p

    LOL yeah.. Dump the calf raises and Curls

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Deadlift 3 work sets of 8-12

    That's good routine.

    But the calves deserve some love too.

    If you must, you can work some unloaded calf raises into the warmup with the planks

    Sometimes I'll do calf raises on the leg press between sets.
  • middlehaitch
    middlehaitch Posts: 8,481 Member
    Lean59man wrote: »
    Lean59man wrote: »
    I just posted this in another thread but I'll repeat it here...

    (Remember this is for HARDGainers)

    >

    Tips on gaining weight for the hard gainer?

    Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.

    If you are really a hard gainer you don't have to watch your diet AT ALL.

    You can eat anything and everything and you need to in order to gain weight.

    Combine this with a basic full-body bodybuilding routine and you can succeed.

    Here's a routine for gaining weight.
    Do it 3 days a week.
    If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
    Add weight whenever you get all 3 sets with the higher reps.
    Don't quit, don't miss workouts, don't miss meals.
    Give it 6 months of hard training and BIG eating.

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Standing calf raises 3 sets of 12-15
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Barbell curls 3 work sets of 8-12

    Then go home and EAT!

    EAT a lot even of days you don't train.

    No deadlifts? GTFO! :p

    LOL yeah.. Dump the calf raises and Curls

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Deadlift 3 work sets of 8-12

    That's good routine.

    But the calves deserve some love too.

    If you must, you can work some unloaded calf raises into the warmup with the planks

    Sometimes I'll do calf raises on the leg press between sets.

    Hee hee, I just discovered that.

    Cheers, h.
  • AnvilHead
    AnvilHead Posts: 18,344 Member
    edited March 2018
    Lean59man wrote: »
    Lean59man wrote: »
    I just posted this in another thread but I'll repeat it here...

    (Remember this is for HARDGainers)

    >

    Tips on gaining weight for the hard gainer?

    Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.

    If you are really a hard gainer you don't have to watch your diet AT ALL.

    You can eat anything and everything and you need to in order to gain weight.

    Combine this with a basic full-body bodybuilding routine and you can succeed.

    Here's a routine for gaining weight.
    Do it 3 days a week.
    If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
    Add weight whenever you get all 3 sets with the higher reps.
    Don't quit, don't miss workouts, don't miss meals.
    Give it 6 months of hard training and BIG eating.

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Standing calf raises 3 sets of 12-15
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Barbell curls 3 work sets of 8-12

    Then go home and EAT!

    EAT a lot even of days you don't train.

    No deadlifts? GTFO! :p

    LOL yeah.. Dump the calf raises and Curls

    Warm up with a plank or two.
    Barbell squats 3 work sets of 8-12
    Bench press 3 work sets of 8-12
    Barbell rows 3 work sets of 8-12
    Standing presses 3 work sets of 8-12
    Deadlift 3 work sets of 8-12

    That's good routine.

    But the calves deserve some love too.

    If you must, you can work some unloaded calf raises into the warmup with the planks

    Sometimes I'll do calf raises on the leg press between sets.

    Better than doing curls in the squat rack.

    :D