lifting for bulk
- 02-08-2011, 05:34 AM
- 02-08-2011, 06:02 AM
What's your current routine look like?
I was doing 4 sets of 8-12 reps of everything for my last 20 pounds I put on, with a lot of pump sets up to 20 reps too.
I recently switched it up to 3-5 sets of 5 reps for everything and usually do upper body one day and lower the next followed by off time, and that's working too.
- 02-08-2011, 01:55 PM
Diet will put the weight on you. are you looking for a 3 day routine, 4 day, 5 day?
02-14-2011, 05:30 PM
my old routine was a different set of muscles everyday for 5 day 3 lifts per muscle and 3 sets of 8 i am also looking for a diet to help with muscle growth and was looking into just working out 3 days a week i saw some pretty good material for 5 sets of 5 but don't know how well that works
02-14-2011, 06:02 PM
How To Maximize Mass Through Weights And Adaptation could be recommended - it requires discipline and consistency though, and if you cannot give that, then do not do it.
Macronutrient Composition for Optimal Muscle Growth for information re nutrition. As far as a diet for it, follow the principles in the article and individualize a nutrition plan specific for you.
Training only three days a week will work re muscle accretion - so long as your nutrition is set up for it, and you're lifting appropriately and heavy enough.
The 5x5 Training Programme is effective for building muscle mass, yes.
02-14-2011, 08:03 PM
At 6'4'' and 185, you must be pretty thin. If you're a hard gainer, invest in some weight gainer protein first off, and just eat tons and tons of clean food. As for size, keep your heavy sets around the 4-6 rep range, has been workin great for me, and im japanese haha
02-14-2011, 10:08 PM
eat LOTS of carbs. thats what got me big. bagels, oats, pasta, rice, sweet potatoes. just keep eating them
02-16-2011, 09:11 AM
02-17-2011, 07:31 PM
built like a badass is a solid 3 day, westside for skinny bastards 4 day if you are fairly athletic, I just started Wendler's 5/3/1, first week so not much to report but I do find the workouts refreshing after coming off of high volume work.
02-19-2011, 05:52 PM
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