Bulking up Part 2

  • Posted by a hidden member.
    Log in to view his profile

    Feb 17, 2008 6:03 PM GMT
    Ok, so I guess this is a continuation from the other post on here about bulking up...

    I'm having the same issue. I'm working out at least 4x/week for 90 min at at time and noticing major gains in how much I can lift, but not so much in my physique.

    I know the answer is to eat, eat, eat. So how do you consume more calories and protein without any extra garbage (i.e. fat and sugar). I'd love to eat pizza 24/7 but I don't want any more fat than necessary.

    And there's only so much tuna a guy can eat icon_smile.gif

    My goal: (1) To expand and define my chest (2) Broaden my shoulders.

    Thanks guys....
  • Posted by a hidden member.
    Log in to view his profile

    Feb 20, 2008 12:03 AM GMT
    I don't have the answer as to how eating calories above your Daily Energy Expenditure (DEE) adds non-fat weight, but I do know this:

    a) 3, 500kcal = 1 pound.
    Therefore, 500 extra kcal/day = 1 pound/week
    1, 000 extra kcal/day = 2 pounds/week

    b) I assume (keyword), that you are not seeing much mass improvement because you're putting too much stress on the nervous system regarding exercise 94x/week, over 90 minutes...that sounds rather aerobic, or overkill, to me).

    But, again, I am a neophyte trainer; I do not have years of experience in the field (yet!).
  • Posted by a hidden member.
    Log in to view his profile

    Feb 20, 2008 12:20 AM GMT
    seriously: how many times a day are you eating/how many calories per day?
  • atxclimber

    Posts: 480

    Feb 20, 2008 12:30 AM GMT
    Also look up "hypertrophy". You can gain a lot of strength without putting on lots of visible bulk, and if you want hypertrophy, my understanding is there are ways you can specifically trigger it. I recommend reading this writeup and also checking out the HST (hypertrophy-specific training) website.

    Not to say I'm some kind of hulking muscle-freak myself, but I've been sticking to those rough principles and have definitely noticed visible changes in just the past month.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 21, 2008 1:50 PM GMT
    I feel hypocritical saying this to someome that looks alot more built than me but Every trainer I've ever spoken too has said to limit to an hour in the gym max
  • Posted by a hidden member.
    Log in to view his profile

    Feb 21, 2008 10:25 PM GMT
    IamMineMy goal: (1) To expand and define my chest (2) Broaden my shoulders.




    Ditto, and i have been searching through the forum but haven't found a concrete answer yet.

    Problem is gaining weight for me, i'm not even going to try anymore...my metabolism seems to be playing games with me. So all i want to do is make my chest WIDER, isn't that like doable without gaining weight? I assume the extra space is not filled with fat, is it the ribcage that expands over time or?


    Help = appreciated

    <3
  • dionysus

    Posts: 420

    Feb 24, 2008 1:58 AM GMT
    aiight. so expanding your chest and broadening your shoulders = same thing.

    a. workout from incline, decline and flat with flies incline, decline and flat. obviously not all in the same day, but make sure you are hitting all three variations at least every two weeks. (follow the 12-week routine, they're in there)

    b. lat pull-down but don't sit down. perform the lat pull down behind the sit-down part and bring the bar (with arms completely straight) to your hips/thigh region. this will help increase the width of your shoulders.

    c. all variation of back exercises, do wide grip, shoulder grip, narrow grip. seated row, all three, lat-pull down all three and then of course bent-over row (with barbell) all three. *also found in the 12-week routines*

    d. pull-over dumbbell. with your shoulders on a bench (including scapulas, the part that sticks out the most in your back) and abs flexed, knees at a 90. hold a dumbbell in line with your body but behind your head. if that doesn't make sense, look it up. bring the dumbbell up over your head and have it form a 90 degree with your face, essentially (aka don't use a super heavy weight or your broadening might not be your biggest problem).
  • dionysus

    Posts: 420

    Feb 24, 2008 1:59 AM GMT
    and also. when was the last time you changed your routine?
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2008 1:18 PM GMT
    I know that was pointed towards the topic starter, but sadly i don't know all those terms like 'wide grip' or 'shoulder grip ' icon_sad.gif

    English isn't my first language