Results 1 to 6 of 6
  1. #1

    Best way to bulk

    Hello guys

    i was just wondering if you could help me out with a question.
    What is the best way to bulk? (One muscle group a day/ Split into groups).. And any good routines focusing on the particular one.

  2. #2
    Senior Senior JEFIT Member is304's Avatar
    Join Date
    Oct 2011
    Location
    New York
    Posts
    208
    It depends a lot at what stage you are. If you are a beginner, total body is better, as you go more advanced you will need to give your muscles more rest, so split routines are better at that point. If you can, get a fitness assessment with a professional to see an objective opnion on your fitness level.

    Key point of adding mass is the food you eat. There are plenty of articles on this forum and elsewhere. I can only give you one advice: there are many good methods to build your diet, and most of them work on one condition: you pick a method and stick to it. If it doesn't work for you, pick teh next one.

  3. #3
    Banned
    Join Date
    Oct 2014
    Posts
    4
    I suggest you to increase your daily calories intake and try some weight gain exercises by your own. If you don't know about weight gain exercises than consult with [url=http://befittacoma.com/tacoma-personal-training]Tacoma Personal Trainer[/url] there you could find great help by fitness experts
    Last edited by atifa; 10-25-2014 at 09:55 AM.

  4. #4
    Experienced Member BartekWIC's Avatar
    Join Date
    Oct 2014
    Posts
    46
    And of course patience and dedication. You have to follow youre diet and training programm every week to see results. "Do whatever it takes" - as Rich Piana said

  5. #5
    I would call myself a Intimidate at this shit... i have a good frame im 82 KGs and not over weight.. i just wanted to know the positives and negatives of doing one muscle a day... my plan is to go at that muscle for 45 min so i can target the whole muscle.. or will i be over working it? thanks for the replys

  6. #6
    Senior Senior JEFIT Member is304's Avatar
    Join Date
    Oct 2011
    Location
    New York
    Posts
    208
    Quote Originally Posted by Alex.behrendt View Post
    my plan is to go at that muscle for 45 min so i can target the whole muscle.. or will i be over working it? thanks for the replys
    That depends on a couple of factors.

    1. How long and hard have you been training. The idea behind bulking is to overload the muscle in order to stimulate it to grow, then to let it rest and recover. Once it's recovered you repeat. It doesn't take much for someone who's new or recovering from an injury to overload a muscle. A beginner does not need more than two or three simple exercises for chest, and shouldn't take more than 10 minutes doing them (but by that I mean doing the exercises, not sitting on a bench and texting). A powerlifter who presses twice his weight for reps may take 20-30 minutes just to warm up properly. On the flip side, the beginner will be ready to repeat the exercise in 2-3 days, while a seasoned athlete may take up to a week to recover. So, it makes more sense for a beginner to do total body, because by doing splits they would overload their muscles to the point of injury, while experiences lifters train each body part separately.

    2. Your long-term goals. If you want to get big in a hurry, you can train and eat a lot (if you can handle that) and then diet drastically to look shredded. If you have no hard deadlines and want to stay big and healthy, slow lean bulk is better for several reasons. One reason - when you bulk up in a hurry, your body stuffs existing fat cells, and once they are full, it starts producing new ones. When you cut, your body depletes the fat cells, but doesn't destroy them - they will stay with you for a very long time and if you stop watching what you eat they'll start filling immediately - all of them. If you use lean bulk, then you'll have fewer fat cells, so even if you diet takes a short lapse, you'll recover from that faster. You should also consider whether you want to get big just for the looks or you actually want to get big and strong - the second one may take longer but is more rewarding.

    3. Your life outside of the gym. A college student on scholarship who can stay with his parents and just eat and train for the entire summer can pretty much do what he wants, because outside of those 45 minutes the rest of his day is recovery - unless you go out and stay until 3am every night - in that case you can forget about bulking. A full-time working 45-year-old father of three kids has to choose more carefully.

    4. The muscles that you train. Legs can be trained twice a day - some very advanced lifter do 9 and more training sessions per week that involve legs. Abdominals are smaller muscle group - most people can only train them 3-4 times per week. Most people don't have a separate session for calves (pro bodybuilders do), and I haven't seen anyone who targets neck for 45 minutes straight, although there may be a couple of neanderthals out there that do that.

    So, there is no quick answer, but there are a few pointers I could share.
    1. Get a fitness assessment with someone who knows what he's doing. Knowing where you are makes it easier to get where you want to be.
    2. Get a mentor. Find a few people who look the way you want to look and ask them how they did it. It may take a while. You need to show that you are serious about your training - people in the gym who you want to imitate will not waste their time. It took me over a year of gym going until those people started talking to me. Better yet, find someone who will take your development as a project. Hire someone if you can afford it, but do your research first. Just remember one thing - if you don't take your development seriously, nobody else will.
    3. Educate yourself. Technique, variety of exercises, basics of building routine, diets - there are tons of good materials in the public domain. Plus, getting back to #2, it will make it easier to talk to those big guys. A couple of people who curl more than I dream about actually thanked me when I showed them Zottman curl and explained why it can add another inch to their biceps. Some people still ask me if I read anything interesting lately whenever they see me and I haven't been to the gym for 6 months due to shoulder injury.

    Sorry if that does not answer your question, but I hope it will help you find an answer you need. Good luck!

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •