+ 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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StevebMost doctors will not prescribe it anymore.
Melatonin is a god send for me. Give it a try, it might work for you too.
I drink a protein shake then eat a box of pizza after workout. Typically my dinner any how for bulking!
I must have typed this a thousand times on here before but i think this thread needs it again........
THE simplest post workout drink i have ever used and still do........... 1 pint of full fat milk.
Simple and does the trick................ (not for use when cutting though )
What no cookies?
Post I'll have oats and whey then maybe some No fat fig newtons or pop tarts. Then eat a big ass meal 45 min later. For pre it will be chicken or fish with Soba noodles 1 hr before and maybe a low fat muffin or bagel with jam on the way to the gym.
Fast and slow carbs before and after. Don't really do the intra workout thing. Amazing what suger can do when timed right.
cookies come with the milf ... ;-)
pre I will eat oatmeal then PMOB told me a trick its like using slin but no needle ... drink a can of coke right before your work out and you insulin levels are spiking big time about 35 min later and stay that way for about 45 min
Alot of times i drink a can post workout, i love coke, soda was very hard for me to give up way back when i started lifting so having it post workout is like my cheat meal, but its actually benefical because itll spike insulin levels like you said which will shuttle all the protein from my shake and carbs from the coke striaght into the muscles trained, and replenish depleted glycogen stores. So thats how i justify it lol, its not really cheating. And its cheaper then buying something like waxy maze, cyto carb, carbo gain etc. That shit used to cost me like 50 bucks a month, this costs me about 6 dollars a month.
for the most part I have stopped using all the shakes and gainers myself. I still have whey and casein protein on hand but that's it
What about Pepsi. I hate coke.........
Nope has to be Coke we don't like no stinking Pepsi around here
:-( I'm going to neg your ass now......lol.....
Neg away Coke hater
Lmao..... Na bro.....
I'm assuming the regular Coke right? I'll give it a shot, my dentist is gonna love me.
lol yes the regular coke around here I should have elaborated on that
Great discussion. Next up, Breakfast!
start it up
Gotta grab some coke and hit the gym. Then the buffet. It's cheat meal day.lol be back in a while
cheap and does the trick
lots of good info flowing in here today ..... its really refreshing to see people bouncing ideas about training and not gear for once ..
it was mentioned down below pre and post nutrition Big factors here in Muscle growth also a lot of guys over look the night time hours I like to make a peanut butter sandwich have it ready and drink a casein shake to give some slow digesting protiens over night . and when I wake up to pee cause we are older I stuff the sandwich down my throat.
Good point bro........ i still get asked from a lot of new starters why casein protein powder is recommended for night time use.
Being your thread i shall allow you to explain the reasoning good sir
the advantages to taking casein at bed time is simple its a very slow digesting protein providing the body a steady release of calories for hours so you don't go into a catabolic state. when your body is resting and sleeping its growing and it needs fuel to grow .. if your tank is empty well you get my point
BOOOOOOOOM............... +3
Back when I was at University around exam times I would cut down to 3 gym sessions a week and focus on compound exercises. Even though i wouldn;t increase my calorie intake or change my diet I would actually put on some decent muscle mass and size.
I think that's where you missed the boat .. just imagine if you would had increased your calories 500-1000 more the growth potential you would had
Again i agree with GP1 regarding the higher range.... i always like to feel like i am working both fast and slow twitch fibres and the 3/4 rep game simply does not give me the buzz.
Best advice i EVER took onboard when i was young was instead of concentrating on heavy pressing was to persevere and get ultra strong on incline and flat D/bell flyes...... my pecs took on a new dimension when i mastered this protocol, size, definition, and a tie in with the front delt like nothing else can bring.... 60kg D/bels were my weapon of choice back then for inclines (i still handle 50kg bells even now and im an old cunt lol)............ 3 day training is ample for bulking, and yes you right bro........ BIG eats and BIG sleeps are key.
Tip.... when bulking...........
DO NOT run when you can walk.
DO NOT walk when you can sit down.
DO NOT sit down when you lie down.
You get my drift..... its all about conserving precious cals for growth.
Thanks for starting a good thread you big MoFo........................ +3
ya ever since you gave me that chest routine, were the presses were basically the warmup and the focus was the flys my stubborn ass chest finally started to grow, especially my upper which never liked to grow.
I'm interested in this chest routine. if its cool with Viking, can you post it?
I dont think he would have a problem with me posting it, this site is about helping each other right? the pm was from like 10 months ago so it would take a while for me to dig up exaclty what he said, but it goes something like this.
5 sets flat hammer strenght press heavy
5 sets incline, i like the hammer strength but db press, barbell, whatever you get the best workout from heavy
5 sets flat db fly heavy
5 sets incline db fly heavy
pyramid down to sets of 12 heavy reps.
Those heavy ass negatives on Military press did wonders bro. Thanks for that tip.
i think pale got a kick from them too............... good exercise.
Hoho ... yes those certainly do the trick, takes delt bombing to a whole new level.
Again the type of stuff we are outlining here is not for the speedy,rushed style workouts..... heavy workouts should be well planned out with good spotters on hand and a calm mind so the that nothing is rushed... slow and steady saves injury.
And lets not forget the pre and post workout fuel to really maximise the healing effects and the major micro-cellular damage we incur whilst drilling into the slow titch near the bone meat.
I use 3 spotters. 1 on the bar and 2 on the sides. 335 on the bar the spotters do the positive I slowly do the negative.
Brought my press from 225 to 265 for reps. They helped pack on a little more slab for sure. I incorperate them every 3rd shoulder session for the last 12 bulking weeks.
Looking to do this on incline bench as well.
how many reps ?
The reps for the heavy ass negatives are usually 4-8 depending on how I am feeling that day. They are brutal no doubt. I save them for the end and take a good 5 minutes before attacking these. The injury risk is high but I have good spotters.
The regular ones I try and hit 12.
how often are you doing the negatives? and how many reps are you doing negative
personally i go total failure for 3 sets........... reps is not really an issue bro, its not many after a full shoulder workout.... these will have your 3 delt heads,traps,rhomboids screaming for mercy........ central nervous system will take a big hit too so be prepared to get the glucose down during and after.
been doing a lot of barbell military presses behind the neck its helped me rear delt development a lot
i love hitting delts from all angles...... starting with pressing movements then working the 3 heads separately, then going going back to pressing but using negatives only to burn the fuck out of them, by working all 3 heads whilst bulking when the time comes to cut up the separation created between the heads is awesome........... proper separation of the rear delts is what makes a back double biceps shot really stand out from the crowd.
Rear delts are often neglected, but so so important if upper body balance is the name of the game.
I have been really working my rear delts lately, but a lot of the rear delt work has been cables and even resistance bands. I have been getting awesome pumps.
Well awesome pumps mean you got the blood flowing big time, they should start coming in bro.....
never used the bands before how are you using them for rear delts
Well, I have been mixing the bands into almost every day. But for rear delts most of it is cables. There is a page on facbooke The Hypertrophy Coach, https://www.facebook.com/hypertrophycoach/?fref=ts I saw their page on another talking heads page I follow a bit (Joe Donnelly) https://www.facebook.com/joeydfitness/?fref=ts so anyway, them two pages are 2 out of three that I find put up useful ideas. I picked up my favorite Tricep exercise from Joe. I have give credit where its due, he has put up some really cool ideas and is obviously doing the work himself.
I also really just like learning new lifts, it staves off boredom. Christian Thibaudeau is the one other that I find really knows his shit and shares valuable knowledge.
That it does
Thank so much for coming dropping some knowledge missed you around here
I would rather talk about training/food than gear anyday brother........ there are hundreds of guys in here that can blow me away with theory and science book stuff..... what i preach is what i have been doing for nearly 4 decades, the science is boring for me, i would rather be grinding it out in the gym on the real learning curve anyday............ roids are the icing on the cake period.
I wish we had more of this here on eroids. I've been waiting to see a thread like this forever
I have recently discovered this is true too. for years I always did at least five day, sometimes 6 or even 7 days a week. in the past I tried 4 days a week for short periods of time but felt like I wasn't getting enough in. I also needed more days in to get my fix and take the edge off stress.
during this past year was obligated to workout 4 days max, sometimes 3 days. after about a month i noticed my body shifted and I was able to beat my body down to an extreme degree. I lift really hard and heavy 3 days a week and then if I hit it a 4th day its more isolation and anything else I felt that I didn't destroy fully so far that week.
I have seen very good results this way. I think many people don't realize this for the same reasons I didnt. you just gotta stick to it for a little while before you start adjusting.
and what kind of results did you achieve ?