Help on bulking up and fitness plan...

  • Posted by a hidden member.
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    Jan 05, 2012 2:36 PM GMT
    Hey! I was wondering if anyone could help me out on how to bulk up and become more muscular this year.

    I'm about 5'7 and  have always been of a slim athletic build but I really want to change that. I was thinking about starting one of this real jock fitness programs but I'm not sure what one to start as I have no weights experience.  This is my first issue?

    Another problem I have is bulking up. I've always had trouble with putting on weight so any tips on how to bulk up , what kind of diet ill need to have (i e been told one high in protein and red meat but I'm not sure) or what supplements to use would be great.

    Thanks in advance to anyone that answers icon_smile.gif

  • Jan 05, 2012 3:28 PM GMT
    You are most lucky, at your age, trying to gain muscle. You are producing massive amounts of Testosterone, which is necessary in building muscle-quickly. Men, twice your age spend large sums of money for what you are producing, right now. Don't waste it!
    An hour to an hour and a half before you workout, eat slow burning carbs. You want enough energy food in your bloodstream, to be working for you, while you are putting added strain on your muscles. If you don't have carbs in your system, your body will cannibolize the proteins and fats of which you are composed, at that time. Within a half hour, after working out, eat at least 1 gram of protein for every pound of body weight.
    The old standard for "Bulking up" is 3 sets of low reps, with heavy weight. It is best to have a workout bud, who can help you achieve the number of reps, per set. You will help him, when he alternets sets with you.
    Always start with a low weight "warm up" set.
    Then start with a comfortably heavy weight-one with which you can lift or push 5 to 8 reps. You will need your workout partner, to help you complete the few remaining reps. That is where the "tearing down" occurs. The next day is packed with proteins and carbs, to help build those torn muscle fibers, larger and stronger. Commit to 5 reps or 8 reps and stick with it. You must complete each set, either with or without a spotter. Be wise and workout with a fellow body builder.
    When the weight is manageable, after a few sessions, increase the weight. Remember to have your slow burning carbs ( brown rice, sweet potatoes, bananas, dark greens, oatmeal, rye cereal, farina, flax seed or cereal, etc ) oranges are fast burning carbs and are great for instant boost. I drink a 4 oz. glass of Orange juice blended with 2 ripe bananas, a half hour before a workout, and a bowl of oatmeal, a half hour before the drink.
    I hope this helps. Frank of Florida
  • Posted by a hidden member.
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    Jan 05, 2012 4:47 PM GMT
    In my experience, bulking up is more about diet than about lifting though you obviously have to do both. I can lift as heavy as I possibly can but if I don't also increase my food intake massively, I won't bulk up. I'll more maintain whatever strength I already have.

    When I want to really bulk up and put on mass to gain strength, I've basically doubled my food intake. I don't necessarily eat anything I don't already eat. I just eat a lot more of it - A LOT MORE. I eat a mostly paleo diet so lean meats, fibrous veggies and healthy fats with no gluten, grains, legumes, dairy or foods with added sugars.

    Then I use a linear progression program similar to this one: http://whole9life.com/the-603-ptp/. You can also do Wendler but it seems that results take longer to see http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength.

    At the end, you have to bring your food intake back to normal and spend some time getting lean again. If all goes well, you keep the strength/muscle but lose the fat. It worked for me. I put on about 20lbs in four weeks and then dropped about 5-8lbs but kept my strength gains.

    Good luck.
  • Posted by a hidden member.
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    Jan 05, 2012 5:14 PM GMT
    imasrxdIn my experience, bulking up is more about diet than about lifting though you obviously have to do both. I can lift as heavy as I possibly can but if I don't also increase my food intake massively, I won't bulk up. I'll more maintain whatever strength I already have.

    When I want to really bulk up and put on mass to gain strength, I've basically doubled my food intake. I don't necessarily eat anything I don't already eat. I just eat a lot more of it - A LOT MORE. I eat a mostly paleo diet so lean meats, fibrous veggies and healthy fats with no gluten, grains, legumes, dairy or foods with added sugars.

    Then I use a linear progression program similar to this one: http://whole9life.com/the-603-ptp/. You can also do Wendler but it seems that results take longer to see http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength.

    At the end, you have to bring your food intake back to normal and spend some time getting lean again. If all goes well, you keep the strength/muscle but lose the fat. It worked for me. I put on about 20lbs in four weeks and then dropped about 5-8lbs but kept my strength gains.

    Good luck.



    So how long is it before you can expect to see results?
  • Posted by a hidden member.
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    Jan 05, 2012 5:18 PM GMT
    I think it depends on where you're starting and what you think of as results. If you're currently out of shape, it can take a while to get into shape. If you're in shape and just want to put on some more mass, you can probably do that pretty quickly.

    In my opinion, working out and being healthy is a long term thing. You're not going to just flip a switch and have a movie star body or whatever. Most people, myself included, can never get there. It's always a work in progress.

    What'd I suggest is just make reasonable, manageable goals and get started. To me, the fun is the journey.
  • DesireIron

    Posts: 426

    Jan 05, 2012 6:32 PM GMT
    http://www.realjock.com/article/1194/

    http://www.realjock.com/article/825/
  • Posted by a hidden member.
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    Jan 09, 2012 2:54 PM GMT
    Got sidetracked and started surfing wikipedia articles and somehow ended up on Christopher Reeve's



    I thought his might be interesting to share with you


    ------

    "Reeve was a talented all-around athlete.[26] Portraying the role of Superman would be a stretch for the young actor, but he was tall enough for the role and had the necessary blue eyes and handsome features. However, his physique was slim. He refused to wear fake muscles under the suit, and instead went through an intense two-month training regimen supervised by former British weightlifting champion David Prowse, the man under the Darth Vader suit in the Star Wars films. The training regimen consisted of running in the morning, followed by two hours of weightlifting and ninety minutes on the trampoline. In addition, Reeve doubled his food intake and adopted a high protein diet. He added thirty pounds (14 kg) of muscle to his thin 189 pound (86 kg) frame. He later made even higher gains for Superman III (1983), though for Superman IV: The Quest for Peace (1987) he decided it would be healthier to focus more on cardiovascular workouts"