Looking to BULK up...... - Exercise & Fitness Message Board

stevie100 · 12-10-2007, 03:52 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

Naxis · 12-10-2007, 05:17 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, 01:24 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, 01:34 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.

Bengie · 12-13-2007, 01:55 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.