**Adding on Bulk?**

[alex_gt]

Hi there I was wondering if anyone had any tips about adding on muscle bulk? :barbell:

Thanks

 

[Talentless]

yeah, lift really heavy weights for fewer reps.

 

[alex_gt]

Thanks Talentless, I read somewhere that it should be under 10 Reps and eachj exercise for 2 sets? That sound right?

 

[Talentless]

I don't know. try lifting like 125-200 lb barbells and squating 300 on a machine??

 

[Max Powers]

I'm in the same situation as you Alex...I'm in great shape, but my lower body is a lot more muscular than my upper body (from at least 3 miles running a day, 6 days per week) I just recently started working my upper body, and I'm already starting to notice a huge difference.

 

[alex_gt]

Ah SublimeDood, now I do running and apparently if we're body building we should not run longer than 20 minutes per session? :clock:

Something to do with the energy resources of the body in storage (storage making up bulk)? Anyone know more?

Are you looking for fitness/performance/or a particular appearance...ie Muclular :barbell:. Cause some web sites :computer: suggest that being strong (a kick boxer) will have different body work out to say a Body Builder working for looks only?

Man it would be nice to have a Fitness Instructor Moderating this forum to give us the facts?

 

[Max Powers]

Yes it would. Actually I just run to run, and on most days I go for at least an hour. I'm mostly just going for a little more bulk on my upper body since my legs are way too muscular when compared to the rest of my body, so I guess it's for appearance. It'll probably help me out in the hockey rink as well.

 

[alex_gt]

Yea appearance here too, do you use any powders, to make the protein Shakes? :smilewink

You like hockey then, do you get into lots of scraps during the Game, good upper body to slam the opposition eh ? :hockey:

 

[Max Powers]

Yes, I spend a fair share of my time in the penalty box. And I've had a few fights and suspensions as well. But it's not gonna be a workout when it's that spread out. I"ve never had a protein shake in my life.

 

[StevieMo]

Originally posted by SublimeDood10
Yes it would. Actually I just run to run, and on most days I go for at least an hour. I'm mostly just going for a little more bulk on my upper body since my legs are way too muscular when compared to the rest of my body, so I guess it's for appearance. It'll probably help me out in the hockey rink as well.

Damn hockey eh...
haha I got the same thing. Legs are way more powerful than the rest of my body... I think the most I ever did for 1 Inclined leg press was above 700 lbs

 

[Option2]

Increase total kcal intake as well as a protein intake of 1.5-2g per lb of bodyweight. Squat heavy, deadlift heavy, military press heavy and bench heavy....around 7 reps per set. Train hard, eat big and rest.

 

[alex_gt]

Thanks option2 :thumbsup:, I was doing 5 sets of each exercise with 10 reps, but I'll give your method ago for 7 reps? :barbell:

How many sets do you do per exercise?

 

[Option2]

Usually about 3 sets per exercise, and 2-3 exercises per bodypart. When you're first starting out, you'll want to use higher sets/reps to develop the neuro-pathways.

 

[alex_gt]

Ah right so how do these Neuro-pathways work? :barbell:
Also I heard that it's important to change my exercise routine every so often, is this true?

 

[Option2]

Neuro-Pathways are like the highways that the nerve pulse travels on to get to the muscle and make it twitch (contract).

Take a beginner, who's never trained before. He may have 50 of these little highways going to the muscles.

Take an advanced bodybuilder. He may have 500 of these little highways going to the muscles. He will be able to contract and control a lot more of the muscle fibers than the beginner.

(those numbers are hypothetical.....just to show an example)


The changing of excersises is usually just to prevent going "stale" or getting bored, and to keep the workouts challenging.

 

[alex_gt]

Ah right :thumbsup:

And is it true that if you work out for say a couple of months then leave a no workout break of 1 week :clock: that this triggers another muscle growth spurt?

 

[Option2]

I wouldn't call it a "spurt". It's just giving your body and mind a chance to recover.

Remember.....

You don't grow in the gym. You don't start growing until you leave the gym and eat.

I usaully take a good 3-4 months off from training, each year. I may lose 30lbs or so, but I regain that weight after just a couple weeks of training at 100%.

 

[alex_gt]

Months off, I've never tried that..💡

Just got use of the College Gym :barbell:, so I'll be getting the use of some proper equipment, option2 can you help me make a plan for my workouts and eating :banana: to get the bulk on?

 

[Talentless]

I read something on a web page about how taking breaks is good. maybe it was a magazine. whatever.

 

[alex_gt]

I spoke to the guy in the gym and he said 10 reps for 3 sets, at home :home: I've been doing 5 sets of 8-10 reps..and I did tell him I wanted to add bulk, mmmm