wsup guys! It's been about a month before I joined a gym and started working out. Currently I'm 5'6 at 140lb. I'm at my bulk stage and was wondering what you guys did to bulk up. Currently I'm taking some weight gainers(1250 calories), muscle milk protein shakes, amino acids 1800 and multi vitamins. I'm lifting very heavy(about 5 to 6 reps til failure) and 4 sets of each excercise. It is getting kind of bigger but it seems like it's getting more toned than getting mass. I wanna gain mass probably up to 155lb. Am I doing something wrong here? How much calories do I need to intake per daily? I usually have 6 small meals per day including about 2 protein shakes and 1 serving of weight gainer. Or do I just need patience?

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since you are trying to gain weight, you need to eat 3-4 larger meals a day, and more SLEEP. preferably right after one of the meals.

i have trained with quote a few very strong power lifters, and those motherfuckers are scary big. they have high body fat content, yet their muscles still seem to bulge and rip through their fat lined skin.

recap:

eat fewer/larger meals a day (this will slow down your metabolism, but with your bulk training your muscles will condition themselves to use these longer durations to rebuild instead of creating lean mass which is what you are doing with your current diet scheduling)


get more sleep: your muscles in this slower paced metabolic state will gain more mass, this is even more true while you sleep. after a meal is good.

food sources: dont overcrowd your diet with too many powders, get in lots of red meats, chicken breasts, liver, vegetables (potatoes, rices, grains, etc are perfect calorie/carb sources for great mass gains) and remember that they should be supplementing a high calorie diet, not being the foundation of it.

and finally, everyday step up your training. idealy you should be adding more weight at the same point which you failed last time. 5-6 reps is not bad, but to really bulk up, getting to failure after 2-3 reps, will garner greater gains. fyi, 6 reps can be considered a normal set for someone doing normal bodybuilding/weight training in their cutting stage.

you learn something new everyday
I start with a wieght to where my first set is about 8-10 reps till fail, then next set 6-8 till fail then I try my best to get 6 on the last one, when I get to 12 reps the first set and about 8 reps the last set I step the weight up. But I'm tring to just build in general, not tring to bulk, and not tring to tone, just tring to get a happy medium in there and just over all get bigger

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It's not all about calories, althought it is a big part. You should start on a creatine regimin. I had good results back when i was using it.

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James C.


Check my vB garage

You should also shift carbs and energy foods to before your workout and take in a lot of protein after the workout to replentish the muscle. Also this helps avoid taking in a lot of carbs before bed which can end up being stored as fat instead of being quickly converted to simple carbs for energy as they would during the day.

I read a good book called "Beef It" a while back that had good info on this.

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creatine works good, but is only temporary. you should take it no longer than a month or so, and then after that, you just go back to what you were before.

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What do you mean its temporary?

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what you say there does not apply to everyone. there are those who take creatine everyday, multiple doses a day, all year-round. and no, theyre not bulking up for one certain day, they have simply reached a level were theyre natural creatine production levels will not suffice even day to day training needs.

sure, im talking about 200lb+ body builders, but i just wanted to clear that up.


also what altron is referring to is creatine cycling, which occurs every month.

yah i dont think i wrote that very well. my apologies for that.

yes you can do what striation said and take it every day, but then dont you stop producing your own level of creatine? i wouldnt recommend that because then the only way for you to get the right amount is to take extra. almost like your body becomes dependent on it, and so when you are continually taking it, you stop producing your own. if im wrong on that please feel free to correct me.

i know creatine does work, but for most people it is not really necessary. if you were really into sports or really got into lifting, then yeah i would highly recommend it, but for training just to be in good shape, i dont think its too necessary. again thats my own opinion and if im wrong on somethin, forgive me.

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