Tips and motivation for bulking

Lean59man

Packerjohn 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 deadlifs or pull ups?

Both excellent exercises I agree.

I'm just keeping the routine brief. The barbell rows and barbell squats hit the lower back pretty well though.

You can only do so much if you want to grow. Pull-ups could be done instead of rows but do not hit the lower back.
But the squats do hit it also so not a big deal.

Curls for girls.
Standing barbell curls are usually considered an isolation exercise but I consider them a compound move.
Doing heavy barbell curls gets your whole body working to stabilize the body, etc. They are fantastic exercise for developing practical power.

stanmann571

Lean59man wrote: »

Packerjohn 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 deadlifs or pull ups?

Both excellent exercises I agree.

I'm just keeping the routine brief. The barbell rows and barbell squats hit the lower back pretty well though.

You can only do so much if you want to grow. Pull-ups could be done instead of rows but do not hit the lower back.
But the squats do hit it also so not a big deal.

Curls for girls.
Standing barbell curls are usually considered an isolation exercise but I consider them a compound move.
Doing heavy barbell curls gets your whole body working to stabilize the body, etc. They are fantastic exercise for developing practical power.

especially if you do them in the squat rack.

01fitgeek

Packerjohn wrote: »

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?

I am lifting the weights from 8 months. And gained 8 kgs and again lose 4 kgs.
I dont know how. Can u help me please