stevie100
12-10-2007, 06:52 PM
Hi, as the title says im looking to bulk up on my body. At present my body would be of slight build. Im looking to brodden my shoulders, gain muscle on my arms and tone my stomach and build up muscle on my legs.
What exercises should I be doing and how often and for how long? Also what weight/muscle building supplements should I take to help me along. Currently I am taking Maximuscle Prograin Extreme which doesnt seem to be doing much for me.
Need some suggestions on exercises and supplements, thanks.
Stevie
What exercises should I be doing and how often and for how long? Also what weight/muscle building supplements should I take to help me along. Currently I am taking Maximuscle Prograin Extreme which doesnt seem to be doing much for me.
Need some suggestions on exercises and supplements, thanks.
Stevie
Sponsor
Naxis
12-10-2007, 08:17 PM
Are you exercising now at all or have you ever tried any kind of program in the past? Do you go to a gym? What is your current weight/height?
stevie100
12-13-2007, 04:24 PM
I have been going to the gym for 8-9 months 2 days a week for an hour each time, and I mainly do bench presses and just weight related machines, i am 5ft 9 and 60kg. I have noticed abit of extra muscle in my arms but thats about it.
Naxis
12-13-2007, 04:34 PM
You need to do more than just presses. That only works two muscle groups. You need to include the back, biceps, shoulders, core and legs. You need to have a well balanced weight training regimen for a few reasons. First, you need to keep a strength balance between front and back and upper and lower body to prevent injury. Second, it keeps an aesthetic balance so you don't have huge pecs and a flat back or a big upper body and teeny stick legs. Third, working all your big muscle groups helps increase the release of growth hormones, so you gain muscle everywhere faster. If you already do a full body workout, then you may need to adjust your weight/rep scheme.
How many sets per exercise? How many reps per set? Ideally, a detailed layout of your workout would be most helpful.
How many sets per exercise? How many reps per set? Ideally, a detailed layout of your workout would be most helpful.
Bengie
12-13-2007, 04:55 PM
I've been bulking up for that last few months, put on 20lbs since August. I lift three days a week.
one day is push (bench press, military press, tricep skull crushers, dips)
second day is pull (row, lat pull down, bicep curl and shrugs)
third day is legs (squats, leg press, calf raises, dead lifts)
all are done with 3 sets of increasing weight 10reps, 8 reps, 6 reps Every thing done with free weights except the lat pull down. I do warm up reps with the squats of very low weight.
for example bench press first set would be 80lb hand weights for 10 reps, second set is 85lb hand weights for 8 reps, third set is 90lb weights for 6.
one day is push (bench press, military press, tricep skull crushers, dips)
second day is pull (row, lat pull down, bicep curl and shrugs)
third day is legs (squats, leg press, calf raises, dead lifts)
all are done with 3 sets of increasing weight 10reps, 8 reps, 6 reps Every thing done with free weights except the lat pull down. I do warm up reps with the squats of very low weight.
for example bench press first set would be 80lb hand weights for 10 reps, second set is 85lb hand weights for 8 reps, third set is 90lb weights for 6.
stevie100
12-27-2007, 07:37 PM
I would bench 3 sets of 10reps. Butterfly machine 3 sets of 10 reps. Leg machines the same as above. Lat pull down the same also. Finally what I call the six pack machine, I would do 4 sets of 80 reps. I would sometimes also go on the rowing machine for 5 mins. I might start going on the bike, cross trainer or running machine if that would help.
My GOAL is too bulk up, Vin Diesel's body shape is what I would be ideally aiming for. So that is why I thought I would need to concentrate on the weight machines more.
Also can anyone recommend any good weight gainer powders to buy. Also are their any legal steriod's I could use ( if their are, are their any side affects), not too sure if their are but worth asking.
Any advice welcome.
Thanks.
My GOAL is too bulk up, Vin Diesel's body shape is what I would be ideally aiming for. So that is why I thought I would need to concentrate on the weight machines more.
Also can anyone recommend any good weight gainer powders to buy. Also are their any legal steriod's I could use ( if their are, are their any side affects), not too sure if their are but worth asking.
Any advice welcome.
Thanks.
Naxis
01-01-2008, 03:29 PM
How many days a week do you do that routine? How long does it take you to finish a weight training session? Ideally you should be working a little heavier, more in the 6-8 rep range making sure that the last reps are really a struggle. I'd also recommend adding another back exercise and possibly some shoulder, biceps and triceps exercises as well.
I don't know about specific weight gainer powders, but you can dress up plain old whey to meet your caloric and nutrient needs. Adding oats, honey, sugar, oils, fruit and such can make a whole meal out of a shake. And it's probably cheaper.
I don't know about specific weight gainer powders, but you can dress up plain old whey to meet your caloric and nutrient needs. Adding oats, honey, sugar, oils, fruit and such can make a whole meal out of a shake. And it's probably cheaper.
stevie100
01-06-2008, 07:22 PM
Thanks for the advice folks. Naxis, I would do that routine 2-3 days a week. It takes me an hour to finish a weight training exercise with small breaks in between. Can you recommend any good exercises for the back and shoulders?
Also what does everyone think is the best way to do a proper abdominal crunch making sure all the stomach muscles are being used?
Also what does everyone think is the best way to do a proper abdominal crunch making sure all the stomach muscles are being used?
Naxis
01-06-2008, 09:40 PM
Looks good, then.
For the back, pullovers, pullups, chinups, and rows are great. For shoulders you have lateral raises, front raises, military presses, dumbell presses, and upright rows for the basics.
Use a variety of ab exercises to get all the core involved. Crunches, leg lifts, twists, situps.
For the back, pullovers, pullups, chinups, and rows are great. For shoulders you have lateral raises, front raises, military presses, dumbell presses, and upright rows for the basics.
Use a variety of ab exercises to get all the core involved. Crunches, leg lifts, twists, situps.