+ 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 found this at the perfect time. thank you for sharing man, very informative and motivating!
When i was 21/22yrs old and eventually found my ultimate training partner who a long time Bodybuilder and had just won a Masters O40 comp the first week we started training together, he was in ripped condition and fully ready to start a serious bulk. This was an ideal situation for me because i chose to copy everything he did... i.e diet, training plan etc, basically mirror image everything he did.
At this time my twin girls were still babies and we as a family had just moved into a bigger house, my idea was do my usual days work then train as usual between 6pm/8pm and then spend my evenings working in the house, flooring, decorating etc etc...... no big deal i thought! thats the stuff i am used to doing and i handle it because i am young.
Rude awakening time!!!!!!!!!........... no way did he want me doing fuck-all after i had trained, feed and rest was the ticket..... the wife at that time went fkn ballistic with me for sorting that house out for something like 2yrs...... jesus i took some fkn flack from her and the family, being called lazy and selfish etc....... BUT after adopting this new style i set about gaining like never before..... that black/white picture in my profile is the result from that gaining session...... i learnt how to chill out properly, expending as little energy on everything else apart from the explosive, heavy compound training....... in fact we used to do heavy full body routines the last week of every month, them days were fkn hard..... full body sessions lead to total wipeout, physically and mentally..... central nervous system gets shot to bits and you do definitely feel like dying........... but fucking hell it worked for me............. 3 day sessions for bulking then a switch to 6 days on for comp prepping, ZERO cardio when bulking and then early morning and evening cardio at prep stage........... also im going to stress this point again...... all i had back in those early years was Sustanon and Nolva..... NOTHING else.
The mighty Conquerer, always true to his craft and passionate about our beloved sport! Great to see you in the forums brother Vike! You're always generous with your knowledge and experience!
I missed you brother as did the entire community! I hope life is treating you well! I figured you were busy constructing houses! I hope all is well with your family and that you're enjoying your grandchildren!
My best regards always brother Vike!
Please extend my warmest regards to the lovely Suzy! Missed you guys!
Much love and respect!
awesome personal experience....my favorite part I read was the "all we had back in those early years was Sustanon and Nolva....nothing else"
and that's the fuckin truth!
I wish you accepted PMs cause I would literally carve open your cranium and consume your brain!
ps. VK the God of Evolution is what you should switch the name to ;p
I'm interested in hearing more about this three day full-body training session.... if you would oblige of course!
i will hit you up in PM when i have a little more time..... if thats ok bro
Of course, looking forward to it. No rush.
you sure youre ok with old man suggestions........................... lmfaoooooo
I've always said I was born in the wrong era... sometimes the old ways are better!
the adage applies to almost everything ... if it ain't broke don't fix it ..... we live in a time when more is thought to be better and it isn't
unless we're talking about fresh baked donuts... more is always better!
donuts and pastries .. fried food are exempt from this conversation
That's why I can't come to your si page much, all those yummy treats....... ;-)
Are there any other kinds of food?
That's a awesome story
thanks bro............... clearly that wife is no longer my wife :/............ i chose the lifestyle and took the relevant knocks that went with the decision to take my Bodybuilding as far as i could.... i was re-living the days as i typed that post.. fk it feels like yesterday.
You had dedication and passion thing a lot of guys are lacking today in every aspect of life
realised i also needed a female around me who had the same passion........... enter SuzyB.
if she had been in my life back then............... i can only imagine how far i would have gone within the sport. I dont regret anything though bro..... i am very happy with my achievements, and more importantly very happy that i am still alive and very healthy..... a lot of guys who i came up with are now totally wrecked from the rigours a long competition orientated lifestyle demands.
No regrets
Suzy B is a ninja. She will whoop your ass if you cross the line.......lol........
;-)
Tell her to get in here and chat with us knuckle heads bro..... Ask her nicely.....lol.....
Thanks for posting this brother. Like many of us, I an planning my next bulk, and have been considering how to structure my routine.
Question: What do you guys do on your rest days? Anything physical?
I do cardio first thing in the morning. Usually 2-30 minutes, and then again just before bed. If my rest day falls on the weekend I will do as much cardio as the misses will allow.. This is my routine whether I'm bulking or cutting.
Makes sense. Thanks bro.
I see idiots at the gym who think they're bodybuilders (with 16" arms lol) who do cardio right after a workout and then bitch because they can't gain any size.... smh
Cardio is best when done in the morning... preferably separate from your training sessions.
HEY my arms are almost 17.... dont make fun of me !!! lol
Tbh.. I warm up for 10 minutes usually on the treadmill before every workout. I go the gym in the morning. Lately I've been walking for 2 hours 4x a week in the evening while the kids are at football. This has been working well for me. More importantly it's works with my schedule. I could reverse this but I refuse to step in the gym between 5:00 and 8:00.
Agree completely.... and I would add: Keep the isolation movements to a minimum. Stick to basic movements like heavy squats, deadlifts, bench press, shoulder press, lying tricep extentions, and basic standing barbell curls and a few others.
Great points. I see far too many people at my gym doing all kinds of isolation exercises and they have little to no base to begin with. You can't beat the basics.
Thanks for dropping bye much appreciated
Yep... Good to see you contributing..
Great post brother GJ! Dorian Yates was said to train 3 days a week when bulking! Another advocate of HIT was Mike Mentzer who possessed one of the best physiques imo! The problem with almost everyone is that we love to train, and subconsciously we feel the more the better!
Hit it hard, hit it intensely but with less frequency and duration! And the magic to bodybuilding has always been the diet! You must consume adequate quality calorie above maintinence to build tissue!
I always enjoy reading your educational posts, keep them coming! +2
Took me a long time to overcome that feeling .. I felt guilty if I didn't go lift lol
Same thing here GJ! As I got older, I feel comfortable taking days off! When I was younger, the feeling of guilt was overwhelming!
Brothers, it's not "guilt" in my world. It's the feeling of not being "centered." Whatever endorphin or dopamine rush that lifting creates inside me, it helps me release stress. I have to push HARD to get that release. There have been workouts where I just don't get that "burn," and as a result, I can still feel the chemical stress inside of my body. However, if I push like hell, especially in one of the big three for a workout (squats, deads and bench) then I feel great within less than an hour after my lift. It's literally a mental "reset" button. By only lifting three days a week, it's fucked, I feel out of balance internally. But I KNOW that REST IS KEY! So I'm torn. I need the mental release, but I need the physical rest.
I gotta start doing yoga or something. That, or start smoking weed. I shouldn't joke. Sorry. Whatever I figure out, as these years sneak by, rest is key. It sucks, but it's true. Rest is key.
that is a great way to put it zeus.. and if you start doing yoga you will LOVE it ..
You know it's funny you should mention that brother Zeus! Throughout my lifting years I've heard a few guys mention that they become irritable if they don't train! It makes sense as hard training is the ultimate reliever of pent up stress! Well actually sex is so training drops to second place! Lol
Maybe yoga is the key! I took a yoga class for the first time last year and that is some hardcore stuff! I went into it thinking it was going to be a breeze, it wasn't! I was sore the next day! A very underrated form of excersise in the world of lifting! I really didn't enjoy it so I didn't think I would stick with it!
Give it a shot, you'll definitely be surprised and you may like it! :))
you need to find the right instructor maybe the right kind of class ..., there are many different types of yoga
I agree GRRL, an instructor can make or break a class! The problem, I believe, is age! I'm just not that limber, supple and flexible anymore! Worn knees that flare up occasionally! It's just the natural degeneration associated with aging!
OMG...............YES....................
I am so starving right now. I think my stomach may have just took a bite out of one of my abs! I would destroy that right now.
I'm going to tear one up tomorrow
I just had one of those about an hour ago!
I'm going to make me one tommorrw and I'm going to have sweet potato fries with it.....
I had sweet potato fries with my and a side of ranch... Lol
Keep rubbing it in...... :-(
I'd make love to Rosie o Donnell for some good sweet potato fries right now...
Sick bastard
Don't act like you wouldnt...
He might if you hold her for him......
Lmfao..........
He'd be shoving me out of the way to get all up in that...
Enough with the locker room talk, I don't want Billy Bush finding his way here.