Need help bulking! please!

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    Swoldierboy's Avatar
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    Need help bulking! please!


    I wanna get bulky so bad without juicin. I am 5'9" about 165 - 170ish. I am very strong, i rep about 225 5x. I have been lifting for about two years now. I do body builder routines cause i want a body building physic (chest,back,arms,legs). I am a hard gainer. my goal is 205. i need more fat on me. What im getting to is what routines are out there that work to bulk. i know eating alot i mean weight training. should i keep doing what im doing or5x5 compound lifts or what? If somebody could write me out a training plan i will greatly appreciate it.

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    Definitely compound exercises...heavy.
    Vary Rep ranges weekly or bi weekly. Keep gaining strength but do exercises in the 8-10 ranges to keep building.

    4K calories a day!!!!
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    so like squat, deadlift, shoulder press, rows, bench. what else?
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    those are a good start.... dumbell chest presses at flat/incline/decline. dumbell shoulder press.

    dips, pullups. You can do arms if you want..some people do, some dont.
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    so pretty much do what im doing now just go heavier, nothing over 8 reps
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    i wouldnt say nothing over 8 reps. If anything it will be beneficial to throw in days where you do 12 or 15 reps.
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    Quote Originally Posted by carpee View Post
    i wouldnt say nothing over 8 reps. If anything it will be beneficial to throw in days where you do 12 or 15 reps.
    agreed. a lot of people debate about what rep ranges to go for, my sweet spot is 10-12 but i still like to switch it up. if you already work out quite a bit but your not gaining then eat more. i hear a lot of people saying "i eat a bunch" i always reply "well obviously not enough"
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    Quote Originally Posted by Dyou View Post
    agreed. a lot of people debate about what rep ranges to go for, my sweet spot is 10-12 but i still like to switch it up. if you already work out quite a bit but your not gaining then eat more. i hear a lot of people saying "i eat a bunch" i always reply "well obviously not enough"
    exactly.

    this is why people should track every calorie. some days 2000 calories may seem like i'm "eating a bunch" but other days i can eat 3500-4000 and still be hungry!
  

  
 

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