some one lay it out for me: need to add bulk

[tendency]

would you mind writing out your daily meals and macros please? most people don't grow because they don't eat.

for maximum hypertrophy, 8-12reps range with 45secs-60secs rest in between sets, and go for high volume. typically i'd do 10 working sets for larger muscle groups, and 5 working sets for small muscle groups 2-3 times per week.

low reps/high weights didn't add much mass to my frame, but this certainly does!

remember, everyone is different, and you gotta find out what works best for your body type and body chemistry.

sure. im doing intermittent fasting at the moment following the lean gains approach (leangains.com). so, meals look like this:

first meal (between noon and 1pm): 50g sweet potato 75g chicken breast. 1 T fish oil.
**small meal 45 min prior to lifting**

2nd meal (around 4pm): 80g white rice. 80g lentil (i make an indian dish called kitchari). 50g lean meat. 1 T oil (ghee or coconut). additional complex carbs to make caloric requirement.

last meal (around 7pm): 80g white rice. 80g lentil (more kitchari). 50g lean meat. 1 T oil (ghee or coconut). additional carbs to make caloric requirement.

this is just a sample meal plan. i mix it up with other types of complex carbs and veggies but keep the ratios similar and calories. i aim for maintenance plus 15% calories on the days that i lift.

lift routine looks like:

monday:
deadlifts. leg extensions. hamstring curl. calf raise

wedensday:
weighted push ups. overhead press. weighted chin ups. assorted ab work.

friday:
squats. hamstring curl. calf raise. weighted pull up.

these are all done heavy (3-5 rep two sets) after warm up using reverse pyramid.

thanks-

 

[raysugar1234]

sure. im doing intermittent fasting at the moment following the lean gains approach (leangains.com). so, meals look like this:

first meal (between noon and 1pm): 50g sweet potato 75g chicken breast. 1 T fish oil.
**small meal 45 min prior to lifting**

2nd meal (around 4pm): 80g white rice. 80g lentil (i make an indian dish called kitchari). 50g lean meat. 1 T oil (ghee or coconut). additional complex carbs to make caloric requirement.

last meal (around 7pm): 80g white rice. 80g lentil (more kitchari). 50g lean meat. 1 T oil (ghee or coconut). additional carbs to make caloric requirement.

this is just a sample meal plan. i mix it up with other types of complex carbs and veggies but keep the ratios similar and calories. i aim for maintenance plus 15% calories on the days that i lift.

lift routine looks like:

monday:
deadlifts. leg extensions. hamstring curl. calf raise

wedensday:
weighted push ups. overhead press. weighted chin ups. assorted ab work.

friday:
squats. hamstring curl. calf raise. weighted pull up.

these are all done heavy (3-5 rep two sets) after warm up using reverse pyramid.

thanks-

This is definitely not enough upper body training IMO.. You really only do push ups, ohp, and pull ups for upper body????

 

[raysugar1234]

Is this a routine you came up with yourself?

 

[azazul]

simple.
12
10
8
6
Increasing weight each set to failure and if not, keep repping till you fail.
Eventually you will dial in what you should lifting each set.
If you feel sick, or you barf.
Your doing something right.

Squats
Deadlifts
Leg Extensions
Leg Curls
Dumbbell Lunges
Calf Machine of your choice

That is all you need brother.
Go kill it

 

[Dr JIM]

Increasing weight each set to failure and if not, keep repping till you fail.
Eventually you will dial in what you should lifting each set.
If you feel sick, or you barf.
Your doing something right.

Squats
Deadlifts
Leg Extensions
Leg Curls
Dumbbell Lunges
Calf Machine of your choice

Am I reading this correctly, your suggesting EVERY SET should continue until failure occurs?

jim

 

[tendency]

This is definitely not enough upper body training IMO.. You really only do push ups, ohp, and pull ups for upper body????

i dont want to add much bulk to my upper body as it's leg strength i need for my particular sport and need to keep weight to a minimum.

yes, came up with this routine myself based upon research.

 

[raysugar1234]

i dont want to add much bulk to my upper body as it's leg strength i need for my particular sport and need to keep weight to a minimum.

yes, came up with this routine myself based upon research.

Regardless, for sports you could still do better and not add lots of upper body mass.... I have done calisthenic only routines, pullups, dips and pushups they kick ass and you get strong as hell but I think you need to at least another day or two into the mix.. One day a week of pushups will not be of much benefit... But that's just my opinion if you like your routine then stick it out... Also consider this, you are doing deadlifts, and pullups twice per week. And deadlifts work your back, you are only doing pushups once a week... You will grow from doing deadlifts, and pullups, your back will grow for sure and traps.... but you will not have a balanced physique because I doubt you will have any chest growth from one day of push ups a week.. And you will be hardly be working triceps either... So just consider that.. If you do not want to add upper body mass than I suggest you do not do deadlifts... Deadlifts added more back and trap muscle mass to my frame than any other exercise....

 

[raysugar1234]

simple.
12
10
8
6
Increasing weight each set to failure and if not, keep repping till you fail.
Eventually you will dial in what you should lifting each set.
If you feel sick, or you barf.
Your doing something right.

Squats
Deadlifts
Leg Extensions
Leg Curls
Dumbbell Lunges
Calf Machine of your choice

That is all you need brother.
Go kill it

My coaches when I used to play football always came up with rep scheme's like this.. 10,7,5,3,3,3. I remember using that one all the time..... They had this sheet on the wall with what exercises we had to do that day and the reps and sets.. It worked though, I got strong as hell when I lifted with the team... It was hard to gain mass though, all the damn running plus my teenage metabolism made it very hard.... ,

 

[azazul]

Increasing weight each set to failure and if not, keep repping till you fail.
Eventually you will dial in what you should lifting each set.
If you feel sick, or you barf.
Your doing something right.

Squats
Deadlifts
Leg Extensions
Leg Curls
Dumbbell Lunges
Calf Machine of your choice

Am I reading this correctly, your suggesting EVERY SET should continue until failure occurs?

jim

Thats how bulk.
And I add mass very fast this way.

 

[Dr JIM]

Although exercising to "failure" may improve strength it effects on TBM is less than optimal IME.

And physiologically there are some very good explanation for the differences observed.

First and foremost "failure exercises" deplete glycogen stores which enhances "bulking" for two reasons; the physical presence of glycogen carbohydrate globules distends and displaces skeletal muscle itself and the hyper-osmotic effect of glycogen. The latter literally draws water into and around SK muscle myocytes.

 

[azazul]

Although exercising to "failure" may improve strength it effects on TBM is less than optimal IME.

And physiologically there are some very good explanation for the differences observed.

First and foremost "failure exercises" deplete glycogen stores which enhances "bulking" for two reasons; the physical presence of glycogen carbohydrate globules distends and displaces skeletal muscle itself and the hyper-osmotic effect of glycogen. The latter literally draws water into and around SK muscle myocytes.

I really only do this type of exhaustion with legs, do you think i'm seeing such fast results when bulking because of the slow twitch in legs?

 

[raysugar1234]

I have gotten the best results when I stopped going to failure all the time, both in size and strength... When I changed that aspect of my training I really began to make serious progress..

 

[Dr JIM]

The email was incomplete and forwarded by accident.
It should have read, failure exercises DIMINISH bulking ..... (Rather than ENHANCE)

Other related reasons include; the reduced glycogen INCREASES Amino Acid catabolism for energy.

Slow a fast twitch muscle fibers are primarily an EMG related observation and a means of quantifying and classifying "different types" of responses observed when a stimuli (electricity) was applied.

Because SKM contains BOTH slow and fast twitch muscle fibers (genetically determined) applying what is/was observed experimentally to fitness in general is an entirely different matter.


What is known the majority of lifters and BB respond BEST to "bulking activities" when failure is NOT an integral part of exercising excepting perhaps at the end of a particular muscle grouping routine.

 

[corageon]

The email was incomplete and forwarded by accident.
It should have read, failure exercises DIMINISH bulking ..... (Rather than ENHANCE)

Other related reasons include; the reduced glycogen INCREASES Amino Acid catabolism for energy.

Slow a fast twitch muscle fibers are primarily an EMG related observation and a means of quantifying and classifying "different types" of responses observed when a stimuli (electricity) was applied.

Because SKM contains BOTH slow and fast twitch muscle fibers (genetically determined) applying what is/was observed experimentally to fitness in general is an entirely different matter.


What is known the majority of lifters and BB respond BEST to "bulking activities" when failure is NOT an integral part of exercising excepting perhaps at the end of a particular muscle grouping routine.

Generally it is best to work the *LAST* set til failure, unless you are in an exteme/intensity endurance program; then some will advocate multiple sets til failure of course.

 

[Dr JIM]

Generally it is best to work the *LAST* set til failure, unless you are in an exteme/intensity endurance program; then some will advocate multiple sets til failure of course.

Well considering your such a expert of course contagion, lol!

 

[corageon]

Well considering your such a expert of course contagion, lol!

I've been training long enough to know.
How's your training going?

 

[azazul]

so last night I trained legs, I didn't go to failure on any set as suggested here.
It took me 3 hours to train as I had to do a shit ton of sets to get the muscle to break.

Needless to say I will be going to failure on every set on leg day so I can get out of the gym in an hour.

 

[raysugar1234]

so last night I trained legs, I didn't go to failure on any set as suggested here.
It took me 3 hours to train as I had to do a shit ton of sets to get the muscle to break.

Needless to say I will be going to failure on every set on leg day so I can get out of the gym in an hour.

Are you focused on progressively increasing the weights used each week or just fatiguing the muscle? I gauge progress by increases in the weights I'm using, too many sets to failure has personally done nothing for my strength. When I started adding weight to bar, I gained a lot of size.... If your making great gains training your legs how you currently are, that's great... Training this way did not work for me, but everyone is different.. I fatigued the muscles, but size and strength did not increase...

 

[Dr JIM]

Well if you "train" you do it wrong like the rest of your lame self serving suggestions, contagion!

Hey do you prefer the sunflower seed extract infusion before your WO or the 3beta124alpha tire wheel substrate suppositories?

 

[Dr JIM]

Azzul
You honestly believe one GYM session can determine if a particular exercise routine improves "bulk".

Or perhaps you believe exhaustive activities are synonymous with adding mass?

You've got to be kidding, but as you wish.