Need advice on bulking
- 01-27-2013, 10:33 PM
Need advice on bulking
Im currently 5"11 at 186 lbs and my goal is about 195 lbs.
i train about 4 days a week
I do :
chest and tris,
back and biceps,
delts and traps
then on my fourth day i usually work on what i feel im lacking.
I also work on abs 3 times a week
Im not doing legs because i play competitive hockey 3 times a week so i dont believe its necessary to train them more.
My supplement stack:
I am also taking in about 2500 cals a day.
Getting around 180g of protein and 350g of carbs
I was wondering if theres some exercises i should absolutely be doing, supplements i should add, eat more, cut down on something, or just get some basic advice.
- 01-27-2013, 10:52 PM
Train your legs. Train your legs. Train your ****ing legs!
The fact that you are an athlete is all the more reason why you should train your legs. If I had to choose one body part to train the rest of my life, it'd be legs.
You'll be a more well built, well rounded, stronger, faster athlete if you train your legs. If you say "well I'm sore from leg day" then keep training legs and you'll be used to it.
You build a house from the ground up.
Eat 1g/lb of body weight of protein, .5g/lb for fat, and the rest with carbs. Eat lean and red meats, whole grains, and healthy fats (oils, nuts, ect) Count, measure, and weigh your meals. Since you're an athlete, carbs will be your friend-and so will leg day.
Whey protein and creatine would be a good start.
After of course you train your legs. Youre an absolute fool not to.
http://www.defrancostraining.com/art...rds-part1.html check this out. A proven strength training program for athletes.
- 01-27-2013, 11:10 PM
Haha thanks, i guess i could make my fourth day a leg day.
A main reason why i have not really wanted to do legs is because u was also gifted with big legs so i didnt really feel a need to work on them.
01-27-2013, 11:29 PM
01-27-2013, 11:34 PM
Focus on compound lifts. Squat. Power clean. Bench press. Dead lifts. And train your legs as much as you train other parts of your body.
01-27-2013, 11:41 PM
01-27-2013, 11:43 PM
The link that Sean provided is one of the better templates for athletes, I would recommend doing it as written.
Actually, just do everything Sean said.
01-27-2013, 11:45 PM
I do credit Rodja for that link. I wish I had done that when I was beginning
01-27-2013, 11:49 PM
I did it with great success when I was 16-17 when I player Football and later as an MMA fighter. My diet wasn't where it needed to be to gain weight, considering my activity level and genetic predisposition, but the gains as far as athleticism and strength were concerned were phenomenal.
I went back to it just a few months ago after a JRTC rotation and it was amazing how quickly I as able to get back where I was before that 6 weeks out of the gym and even surpass myself.
01-27-2013, 11:51 PM
Oh and OP- JimBuick is in the Army and runs stupid amounts and jumps out of airplanes and ****. He still trains legs.
01-27-2013, 11:55 PM
01-27-2013, 11:57 PM
02-26-2013, 08:00 PM
2500 caloires a day is NOTHING at your size and activity level. This needs to be more like 3800 a day, especially if you are playing hockey AND lifting....youll never gain weight on 2500 cals, thats like what fitness girls eat in a day.
02-27-2013, 11:24 AM
02-27-2013, 05:26 PM
02-27-2013, 05:50 PM
02-27-2013, 05:53 PM
Your taking a weight gainer and still only hitting 2500 cals a day? You can't be eating very much food then.
Eat big. Train your god damm legs. And get on a real program.
02-27-2013, 06:15 PM
a little dose of 5x5 would teach you how to train legs.
02-27-2013, 06:46 PM
02-27-2013, 07:16 PM
02-27-2013, 08:48 PM
02-27-2013, 11:15 PM
02-28-2013, 12:31 AM
02-28-2013, 01:26 AM
02-28-2013, 01:27 AM
02-28-2013, 11:36 AM
believe it or not, squats and deadlifts will help you break plateaus on other lifts. you get an increase in hormones when you do those lifts.
02-28-2013, 11:40 AM
02-28-2013, 11:42 AM
i was not referring to LBM. also, those are two separate points i was making.
02-28-2013, 11:45 AM
02-28-2013, 11:47 AM
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