BF2S Forums Bulking Up (Weight Lifting)

inb4roids


umm take some supplements? google is your friend.

Last edited by Eye-GiZzLe (2008-05-25 18:47:55)

eat lots of protein

Drinking lots and lots of beer is a good way to gain weight.

(srsly tho you can take weight supplements, you just gotta make sure you exercise the fat into muscle)

It's going to take time to see your results no matter what you do, but don't forget to do some running in addition to lifting. If anything, you'll at least build endurance.

take weight gainers

find the largest weight you can successfully curl 8 times
do so with both arms
wait a minute or two, and repeat

once you can only do 4, decrease the weight you're curling until you can do 10
wait a inute or two, repeat

once you can only do 4, decrease weight, etc etc

it's rather embarrassing to sit there straining to curl 10 pound weights, but the feeling is great, and that will help you gain muscle

never do any less than 3-6 sets for any muscle group, if you do any less you'll just get the muscles more capable of doing small bursts of work, but nothing sustained and they won't gain much mass

I usually have the same problem with gaining weight. i'm 5'9 and 145 lbs. i could easily get up to 160 in 2 months though, if I eat a ton of food. (i'm staying lighter for mma) but last year when I did bulk up, I just ate a ton of food. I had at least 4000 calories a day. yes it can cost a lot to eat that much food, but it's easy to bulk up if you eat more.  also, spread your meals out more. I would always eat every 2 hours. it also depends a bit on how many reps/sets and what types of lifts you do.

My workout routine has added 15 lbs in 5 months.

I'm similar build to you, 6' 160lbs, 7% body fat when not exercising
178lbs 5% body fat currently

I swim for 7-10 hours a week, usually 1.5 hours per swim. That basically fills in my cardio, which is something I noticed you have not added to your routine.

I'm not going to list my movements or localized lifts, because I don't believe it's super important. However my rep layout is always 12-10-8-6.

As for your lifts, are you lifting lighter weights, more reps? Or heavy weights, less reps? If your going for Bulk try for heavier weights and less reps.

something like maybe 3 sets of 8 reps with a weight 80% of your max in the movement.

Furthermore, quit ignoring your damn legs. Squats, cleans, hammy curls, calf raises are your friend. Large movements like the aforementioned do a lot to stimulate the burning of fat as well as balancing your routine to include legs.

-Almost forgot, Diet. Eat smaller meals, more often. Also, to add mass you must have carbohydrates and protein. A good rule of thumb for folks trying to yoke out is to eat 1 gram of protein for every lb of bodyweight. So for you we are talking 160grams of protein per day. IF you translate that into both food and protein powder (whey), you're looking at a crazy intake. That's the price though, so really consider what it takes to gain what your looking for.

--secondary postnote. If you want, which I am totally against, is the usage of legal steroid like supplements such as: andro, creatine, ephedrine, etc. Lots of people looking to add ridiculous bulk choose creatine,  this however must be taken with caution as you must also increase your water intake. I recommend to anybody trying creatine (i've never done it) to drink like a fish, be drinking water all day every day. My buddy recently started his routine, and has responded quite well to creatine. That being said, you don't need it. Go the natural way as much as you can, like anabolic steroids I can bet we are going to find out the real dangers of creatine usage some years down the road.

Good luck man, and remember weight training is a slow payoff. Every time you aren't sore, you need to add weight and go harder, push your limits every time.

Last edited by liquix (2008-05-26 02:27:29)

creatine ftw .....and lots of chicken

haffeysucks wrote:

White-Fusion wrote:

Eat lots of food with protein.

Chicken is on of them... Can't remember the main other.

beef

srsly

If it tastes like chicken, looks like chicken, feels like chicken but Chuck Norris says it's beef it's fucking BEEF

Maybe you're lifting to much weight to soon and burning muscle?
I see alot of people do that down the gym but I doubt that's you.

You most likely come to the hardest part of you're training "gaining weight" do what every one else says eat chicken, red meat, pasta and take protein. Don't get stuck and start taking roids like a mate of mine did.

I personally think you're best bet would be hiring a good gym trainer or start going to a more "body building" gym.

Heavy weight, low reps (while maintaining form)

lots and lots of protein (both diet and supplements)