baulking up help

[silvy_chris]

i saw my physio (coz my wrist has been fucked for ages) and he said i need 2 strengthen up my joints and just genrally overall. i about 6'2 and pushing it mayb 6'3 and im 70kg, i need to get up to around 77, what is the best advice? heavy weights with low repititions? pushups? squats?

[MrSmall]

Yep, heavy with low reps.
Look up the Westside Barbell template for working it, it's great.
2 heavy days, 2 explosive days, and a lot in between.
Check it out.
Joe Defranco has a template inclusive of exercises too, if you're not very knowledgeable on working out with weights, that should do you good.
I'm doing the same, for a couple months, bulking a bit and strengthening up my joints.

[gregsid]

Yep, heavy with low reps.
i saw my physio (coz my wrist has been fucked for ages) and he said i need 2 strengthen up my joints and just genrally overall. i about 6'2 and pushing it mayb 6'3 and im 70kg, i need to get up to around 77, what is the best advice? heavy weights with low repititions? pushups? squats?
If you have bad joints, I'd be cautious on the type and amount of weights your using to avoid injury.

[viru§™]

i saw my physio (coz my wrist has been fucked for ages) and he said i need 2 strengthen up my joints and just genrally overall. i about 6'2 and pushing it mayb 6'3 and im 70kg, i need to get up to around 77, what is the best advice? heavy weights with low repititions? pushups? squats?

Bulking is 90% diet. You can lift as heavy as you like, but if you're not eating enough you won't gain any muscle.

[Shanger]

Agreed^.

Keep eating. Eat till you feel sick, wait, then eat some more. Also eat.

WS4SB is a good routine, another possible one is Bill Starr's 5x5


[Only registered and activated users can see links]

[Sagefrancis]

Agreed^.

Keep eating. Eat till you feel sick, wait, then eat some more. Also eat.

WS4SB is a good routine, another possible one is Bill Starr's 5x5


[Only registered and activated users can see links]

lol thats exactly what I do.
my mums had to take up a 2nd job just to feed me.
not realy but she may as well...

[viru§™]

Agreed^.

Keep eating. Eat till you feel sick, wait, then eat some more. Also eat.
This isn't actually the correct thing to do, unless you want to gain fat. Your body can only create muscle at a certain rate, if you force feed yourself more food it won't be used to create new muscle or used as energy, instead, it'll be stored as fat.

[Shanger]

If you leave big gaps in between meals you will starve and burn muscle. Not good.

Anyway, alittle fat is inevitable when bulking up.

[viru§™]

If you leave big gaps in between meals you will starve and burn muscle. Not good.

Anyway, alittle fat is inevitable when bulking up.
I'm not saying leave big gaps, I eat 7 balanced meals a day.

You telling someone to eat until they feel sick then eat more is wrong, and bad advice.

[Shanger]

No it's not.

I would advise eating 5-8 meals a day, but they still have to be of a good quantity.

If someone eats 8 12yr-girl-meals a day then they won't see gains.

I also said to wait after you feel sick, and THEN eat some more once you have more room.

[viru§™]

No it's not.

I would advise eating 5-8 meals a day, but they still have to be of a good quantity.
Not really, no. You shouldn't eat 7 full meals (unless you need a huge amount of cals) it should be 3 large meals then 4 smaller snacks in between.

If you wanted to eat 3500 cals a day that's only 500 cals per meal.



If someone eats 8 12yr-girl-meals a day then they won't see gains.
Bit obvious...


I also said to wait after you feel sick, and THEN eat some more once you have more room.
This is another reason to spread the meals through the day. And I don't see why you have to feel sick after every meal, you don't have to eat that much.

[scott c]

Virus is right in terms of eating. Never eat to the point that you feel ill. Eat often but in small amounts. Your biggest meals will depend on your days routiene. For example today i had a morning off so i had a larger breakfast than id have if iw as going to train straight aay and had more fibre than norm etc.

Do you want to gain just muscle regardless of strength?

For pure buling 8-15 reps has the best effects however training from 3-6 reps will increase strength more but have less of a bulking effect. If your injured though id start off doing say 15 reps in at a lower weight 1st. At least until your body is ready for more then lower the reps and up the weight depending on what it is exacty that you want to do.


Why do you need to gain 7kg?

Also if my physio told me to get stronger in general id start off with 2 months conditioning then go onto strength and then plyometric strength. Depending on your sporting histry of course and what your doing atm and goals etc.

Hope this is of some help.

[KTFO]

Take roids.

[Shanger]

Not really, no. You shouldn't eat 7 full meals (unless you need a huge amount of cals) it should be 3 large meals then 4 smaller snacks in between.

Which he does, hence the "bulking up help" thread title.


This is another reason to spread the meals through the day. And I don't see why you have to feel sick after every meal, you don't have to eat that much.

"Hardgainers" generally eat like pussies, so they will feel the effects from eating so much.

[viru§™]

Which he does, hence the "bulking up help" thread title.




"Hardgainers" generally eat like pussies, so they will feel the effects from eating so much.
You see 2800-3000 cals daily as a huge amount of food? That's only an average of 400-430 cals per meal. To be honest, I think you don't have a clue what you're talking about.

And who said this guy is a hardgainer?

[younghypnotiq]

shanger ur a fucking moron. u et utilnyour full not tilll u feel sick dumbass

[Shanger]

You see 2800-3000 cals daily as a huge amount of food? That's only an average of 400-430 cals per meal. To be honest, I think you don't have a clue what you're talking about.

And who said this guy is a hardgainer?

Where did I say that??!!

I see that as nothing.

[Shanger]

shanger ur a fucking moron. u et utilnyour full not tilll u feel sick dumbass

Dickhead, only a few bites difference.

[viru§™]

Where did I say that??!!

I see that as nothing.

Originally Posted by viru§™
Not really, no. You shouldn't eat 7 full meals (unless you need a huge amount of cals) it should be 3 large meals then 4 smaller snacks in between.

Originally Posted by Shanger
Which he does, hence the "bulking up help" thread title.

You said it there.

[younghypnotiq]

its not a few bites difference moron. now shut up. besides u guys are leaving out the msot immportant thing. EAT CLEAN.

[Shanger]

Originally Posted by viru§™
Not really, no. You shouldn't eat 7 full meals (unless you need a huge amount of cals) it should be 3 large meals then 4 smaller snacks in between.

Originally Posted by Shanger
Which he does, hence the "bulking up help" thread title.

You said it there.


I did not say anything about 2800-3000 cals daily or 400-430 cals per meal.

[viru§™]

I did not say anything about 2800-3000 cals daily or 400-430 cals per meal.

Go back and read through all of our posts. I couldn't be bothered with this.

[Shanger]

Same to you, I didnt mention any calorie numbers..

[JMonster]

just lift the heavier weights w/ the lower reps. believe me, ur stomach will tell u when to eat and when not to. naturally, ur going to wanna eat more. test out ur body and see.