Looking for some tips/help with Bulking.

[Biggzy]

Hey everyone, I wasn't sure where to post this thread because I have questions about both training and nutrition so I'll try my luck in that forum as well. Basically I'm sure most of the members on here have read a million different threads like this, so sorry to create another one but I need some advice.

First, I'm 24, 5'7 and weigh 200lbs. I have a decent amount of size, along with some fat, but would like to start bulking up. I've changed my workouts to start lifting heavier, and my diet to leaner foods with more protein, but I know this diet is not ideal for bulking.

So here's my workout routine: (I'm not gonna get too specific just the basics)

Monday - Chest and Bicep

I do maybe 4 or 5 exercises each. I throw in some supersets and try to pyramid everything, increasing weight with each set and decreasing the number of reps. This is pretty much what I do for all my workouts

Tuesday - Back and Tricep

Wednesday - Legs and Shoulders. I'll usually spread legs out throughout the week. Like calves on Monday, Hamstrings, Tuesday, and Quads on Wednesday.

Thursday - Off

Then I just repeat this cycle.

As for my diet. Monday - Friday I eat pretty systematic.

I wake up around 10am: 4 egg whites, 2 whole eggs, 1 slice wheat bread.

I go workout, then 12:30: Whey Protein shake

3:00pm: 1 can tuna, some non-fat plain yogurt (tastes like garbage but apparently its good for you)

5:30pm: A good handful or two of almonds, a banana, and a Peanut Butter and Honey Sandwich.

8:00pm: Half a container of cottage cheese (not sure how much this is but its about 22g of protein) mixed in with pineapples.

And thats about it. I know this diet is definitely not the best for bulking, so I could use some help there. If anyone is bored at work, or would just like to contribute in general, please feel free to share any tips or give advice on my workout routine and/or diet plan. Should I throw in another protein shake at night? Should I eat more often? Should I eat more carbs? Am I giving my muscles enough time to rest? Should I try different splits, like Chest and Shoulders together?

Oh I almost forgot, I don't take too many supplements either. I take in the morning: Centrum, an Amino Acid, Flax seed oil, Fish Oil and thats about it. Should I start taking some creatine? or NO booster?

Thanks.

 

[wala]

First thing I'd suggest is changing your routine. If you want to put on some size and thickness, do something better structured.

Basically, doing triceps on back day and bi on chest day is sort of backwards.

I'd definately do maybe a couple of triceps movements after doing chest and same for bis on back day.

Your diet seems small - definately not gonna 'bulk' up with that (although I guess it does depend on your body type)

From 3pm till 8 pm, your missing a larger amount of protein - you need animal sources of protein, plant proteins (nuts, beans, etc) does not contain complete proteins and so only a % of the overall protein content is actually used in protein synthesis.

So get chicken, fich, turkey, beef etc in that 5pm meal.

Make sure you're getting plenty of green veggies too - really good for putting on mass and helpping with slow release energy

 

[Scarface30]

yeah what wala said it right, things there are sort of backwards.

maybe do what you said and have a push/legs/pull. so push would be chest, shoulders and triceps, and pull would be back and biceps.

also you should probably spread out your routine instead of working out on 3 consecutive days giving you more time to re-coop for the next session.

 

[Biggzy]

What about adding another protein shake at night? Good idea or not really?

Can anyone post up there routine for bulking, as well as diet meal by meal? And the kind of gains you have made in terms weight, muscle mass, lifting, etc.

 

[lucifuge]

First thing I'd suggest is changing your routine. If you want to put on some size and thickness, do something better structured.

Basically, doing triceps on back day and bi on chest day is sort of backwards.

I'd definately do maybe a couple of triceps movements after doing chest and same for bis on back day.

Your diet seems small - definately not gonna 'bulk' up with that (although I guess it does depend on your body type)

From 3pm till 8 pm, your missing a larger amount of protein - you need animal sources of protein, plant proteins (nuts, beans, etc) does not contain complete proteins and so only a % of the overall protein content is actually used in protein synthesis.

So get chicken, fich, turkey, beef etc in that 5pm meal.

Make sure you're getting plenty of green veggies too - really good for putting on mass and helpping with slow release energy

Dead on... you also need carbs after your workout. An extra protein shake at night would be fine, but I'd suggest using a whey/casein blend.
Also, use creatine, glutamine, and nitric oxide... every little bit helps.

 

[wala]

Lucifuge, good point, post workout carbs are a must - simple for quicker glycogen replenishment and complex for longer lasting energy release.

 

[buening]

Contrary to what has been posted here, there is a school of thought that if you work Chest/Bi's and Back/Tri's you are essentially working the bi's and tri's twice a week. Some people prefer to do the chest/bi and back/tri combo because the biceps are fresh when you work them on chest day, and same goes with the tri's on back day. If you work chest/tri's, your triceps are pretty much fatigued after the chest workouts. If you are doing tricep workouts first, well then you have other issues

 

[buening]

Lack of carbs post workout will actually force the body to convert protein to refill the glycogen stores, essentially wasting that protein that was meant for muscle rebuilding.

 

[Biggzy]

What kind of routine do you guys have?

I've heard some people do 2 on 1 off and then repeat. Some do 2 on 1 off, 2 on 2 off. So I've just been doing 3 on 1 off for a while now, but maybe I should switch it up.

 

[CowPimp]

You should read the stickies before proceeding any further, in both this section and the diet/nutrition section.

 

[wala]

In the past few months I've done many styles of workout, you can check my journal here

Generally, I stick to a 2 on 1 off, 2 on 2 off - mon, tues, thurs and fri are the days I work out.

Like CowPimp said, read the stickys - they have such good info in them so thats the reason they're stickied!!

 

[ALBOB]

Contrary to what has been posted here, there is a school of thought that if you work Chest/Bi's and Back/Tri's you are essentially working the bi's and tri's twice a week. Some people prefer to do the chest/bi and back/tri combo because the biceps are fresh when you work them on chest day, and same goes with the tri's on back day. If you work chest/tri's, your triceps are pretty much fatigued after the chest workouts. If you are doing tricep workouts first, well then you have other issues

It's true, that school of thought does exist. Some trainers have actually made gains using it too, but I do believe they're in the minority. The reason being, if you work your biceps on chest day, then when back day comes they're too weak to give you a good back workout. Same for working triceps on back day. When chest day rolls around your triceps give out before you're done working your chest.

By hitting your chest hard on chest day your triceps, being the secondary muscles involved, are getting a good workout. Then all it takes is a couple of sets of triceps isolation exercises to really finish them off.

The same goes for back day. You work your back really hard with rowing movements and your biceps get a good secondary workout too. Then you do a couple of good hard sets of curls and watch them grow like weeds.

 

[buening]

I totally agree. If you bench any decent amount, you've probably found out that the few triceps exercises are pretty much worthless (weight-wise) after a heavy chest workout. The one thing i want to point out is your comment about the biceps not being fresh to give a good back workout when doing chest/bis and back/tris. This can be offset if you do chest/bis on Mon, legs on Wed, and back/tris on Fri. This will have 3 days of recovery and should be pretty fresh. I personally am in limbo between the two. I find i get greater gains using the chest/bi and back/tri, even though it contradicts the Push/pull setup that everyone and their dog uses. Thus, i'm currently on a full body workout

 

[ALBOB]

I totally agree. If you bench any decent amount, you've probably found out that the few triceps exercises are pretty much worthless (weight-wise) after a heavy chest workout. The one thing i want to point out is your comment about the biceps not being fresh to give a good back workout when doing chest/bis and back/tris. This can be offset if you do chest/bis on Mon, legs on Wed, and back/tris on Fri. This will have 3 days of recovery and should be pretty fresh. I personally am in limbo between the two. I find i get greater gains using the chest/bi and back/tri, even though it contradicts the Push/pull setup that everyone and their dog uses. Thus, i'm currently on a full body workout

That's true for your bis, but then your triceps only get two days rest before trying to do a decent chest workout on Monday. In my experience, most trainers fail to get a good chest workout because their triceps give out before their pecs. This problem would be compounded if you started your chest workout when your triceps are already worn out.

To me, the simple solution is usually the best. Keep your triceps workout on the same day as chest and your biceps workout on the same day as your back. That set-up has worked great for as long as people have been lifting weights. It's simple, it's logical and IT WORKS. And if it works, don't fix it.

 

[buening]

I'm in total agreeance with you. There is a reason why the Push/Pull/Legs workout is so popular and why you don't hear many people swapping the bi and tri workouts. I'm just being the devil's advocate and throwing the other side's argument in.

Do your tri's not fully recover over a weekend? Mine are normally ready to go again on Wednesday after a heavy Monday workout, which is one less days rest than a weekend rest. Must be my youthful recovery ability

 

[ALBOB]

Do your tri's not fully recover over a weekend? Mine are normally ready to go again on Wednesday after a heavy Monday workout, which is one less days rest than a weekend rest. Must be my youthful recovery ability

Must be. I, on the other hand, am OLLLLLLLLLLD.

 

[Burner02]

Must be. I, on the other hand, am OLLLLLLLLLLD.

well, you DO have a point there, sir.


I do my biceps on chest day,usually Monday...and will hit my back on Friday. So, I will get my appropriate rest in.
I do my tris on delt day though.

It works for me.

 

[ALBOB]

well, you DO have a point there, sir.


I do my biceps on chest day,usually Monday...and will hit my back on Friday. So, I will get my appropriate rest in.
I do my tris on delt day though.

It works for me.

Yeah, but you're a skinny little bitch.

 

[Burner02]

no...I'm a husky, yet weak lil biotch now...thank you very little...

 

[ALBOB]

Sorry, I keep getting those confused.