+ 8 your working out to much when Bulking
Ok folks its that time of year when a lot of you are trying to bulk. you been doing your research down you have your cycle set nutrition in check.... but the one thing you haven't thought about is your work out... WHAT you mean I have to mix it up change my work out when I bulk , your full of shit Gymjunkie...
well no I am not, bulking is a whole different animal its self it requires more calories and maximizing your workouts to 3 maybe 4 days a week at the very most... ( but why cant I still do my normal 6 days a week im on gear) well bulking requires to lift big lift heavy and rest rest rest... I put forth a high weight lower rep 3-4 reps 5 sets per body part. the key is to hit your body hard and heavy but let it rest feed it let it grow. if anyone needs help with some work outs let me know more than happy to help. this is something a lot of guys forget about and wonder why there bulk cycle didn't get the results you should have gotten.
Bulking requires 4 things
1: food more food than your would normally eat to maintain eat every 3 hours timing is everything
2: Lift big Lit heavy 3-4 day a week
3: Rest Sleep 8-10 hours of rest a night very important
4: Your cycle KISS keep it simple stupid
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I guess I left the important part out. I noticed significant growth and in most of the areas that my body was significantly lacking; forearms, posterior delts, and chest.
my weight went up about a pound but I'm also tighter and I theorize my body fat went down slightly but I'm only basing this on aesthetics, I have did not measure with a dependable method. my calories have jsut been slightly about maintenence by a few hundred. as I move my calories into higher amounts I'm predicting I will see much more significant gains over these next few months .
I don't know if you use them but stop using lifting straps . Takes away from building hand and forarm strength
yea I shelled out around 70 bucks for versa straps years back and I watched my forearms shrink to the size of a 12 year olds. so I haven't used them in over 2 years.
deadlifting is king and should be incorporated into every Mass building program. that really helped my forearms and completely redeveloped my posterior chain all togther. the problem with them is many people don't know how to do them right and avoid injury.
very true... I will use wrist wraps but not lifting straps
I agree with all this besides the 3-4 rep scheme. 5 sets per bodypart? Working sets or total sets? The low rep just leaves out the intensity for me no matter how heavy the weight. It has it's place but but soley relied on
Let's take a look at something and let's use bench press as an example.
Warm up 225 x12
285x10
385x8
455x4 <---Creating a "ceiling"
315x15-20 <---- This is the working set, this is where it happens. Growth! Have a spotter to force those last reps.
The goal is to get that ceiling higher so then you can increase weight for the working set. Notice I didnt blow my wad with reps with the first 2-3 sets.
20 reps with 315 is not an endurance workout! I know some of you guys may believe that and may be true if you are using pink dumbbells.
Now that I'm fully warmed up there is no reason to pyramid up. Just move on to the next compound exercise and go for heavy. 12-16 sets total, isolation the last 3-4 of those for squeeze.
5 sets 4-5 reps per body part that's been my go to for many years usually 85-90% of my one rep max 4 -5 reps
(Pink dumbells ) lmao
Kind of like a stonglifts 5x5 program. I just started on this trying to build up some strength in anticipation of my next bulk, but low and behold first time going heavy in a long long time and what do you know I end up hurting myself. Out of the gym for week now. Probably be another 4-5 days before I can get back in to it. Going to stick with my hypertrophy training from now.
wow sorry to hear that
Nothing real serious, just strained my left pec. Getting better real fast but for the first couple of days I couldn't move my arm or even cough without it hurting.
ouch yeah lucky your didn't tear it
Dodged a bullet this time around
there is no need to make fun of the pink dumbells
Deff not lol
Once a year I'll work like that for a few weeks and nust focus on strength. It helps in a way. Always switching it up but this is where my bread and butter is for me. Definitely agree on more reat days here while making mass gains.
As long as it works for you great but a lot of guys are clueless ... and invade you haven't looked at the forums lately it's mostly bullshit I wanna see this place get back to real discussions about AAS and exercises ...
Oh I see it here and in most gyms. This right here is the discussions I love, training and diet. We can banter all day with it and thats a good thing.
Exactly
good post gym ... if you do a push pull routine one muscle group per day you can get your six days in given your body doesn't tell you otherwise
There is the prettiest woman in eroids thanks for stopping bye.. been so much bull shit in these forums lately time we take them back over
you flatter me too much I am sure there are prettier women here ... sorry I haven't been in much I promise I will be around more ....