Newbie Bulking workout Advice needed

[BiggT]

The pros dont train like that because most of them don't know how to train.....most pro bodybuilder's routines couldn't grow an ounce of muscle on an 18 year old boy.

Have you ever seen a pro train.....they do the same shitty exercises with the same shitty form with the same shitty random shotgun approach that every plateaued 160-185lb gym rat across America does. The difference is genetics and living on MASSIVE amounts of drugs.

So, if you arent a genetic freak who is willing to live on obscene amounts of AAS and ancillaries, you've got to train the old fashioned way. hard work and progression.

Also, lol, if FLEX and MuscleMag and the other gay spank rags actually published training advice that worked, the supplement industry would go bankrupt.

 

[JKurz1]

what would u reccomend??

 

[BiggT]

I just recommend training on something organized that centers on getting better at squats, pulls, and presses in the 4-8 rep range. just keep getting better, only add a wrench when you have to......simple as that, no magic.

Ripptoe's program is an ''idiot-proof'' way to teach people that until they can train themselves and figure it out.

 

[Protobuilder]

Also, "pro" presumably means "experienced" and Ripp's 3x5 is a beginner-ish program. Different tools for diff't stages of the game.

 

[blut wump]

Stick with the trainer's routine until the sessions run out. It's not a good layout, it needs more squats for starters, but at least he'll be familiar with watching people do it and will be motivated to motivate you. There's also enough volume in it to help you to work on your conditioning during these early weeks.

Think of this time with your trainer as your induction to lifting and a time to evaluate what you like about lifting and whether you're prepared to make the effort in order that you can enjoy the benefits of being stronger and fitter. Once your time with him is over, you'll be in a better position to work alone. Spend this time with him to get happy with the movements and build your confidence in your ability to lift.

 

[JKurz1]

I think it incorporates all the major lifts, no? Cleans, deads, bench, high pulls, squats.....then some fu fu stuff too.....example of todays back: goals in bold

str8 rows x12 x10 x8 x8 x8


DEADS 0x8 135x5 255x5 285x4
265x5 290x4
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same

Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5

Wide pulls 110x12 120x10 120x10 130x8
same

 

[coreyb]

definately check out the 3x5 man. I've never progresses so much so quickly as I have with this program. What makes it even better is how freakin' simple it is! All you have to worry about really is getting 8+ hours of sleep a night and eat a shit load of food, and you're set! I gained 15 lbs after only 5 weeks on this program...high recommended!

 

[blut wump]

I think it incorporates all the major lifts, no? Cleans, deads, bench, high pulls, squats.....then some fu fu stuff too.....example of todays back: goals in bold

str8 rows x12 x10 x8 x8 x8


DEADS 0x8 135x5 255x5 285x4
265x5 290x4
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same

Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5

Wide pulls 110x12 120x10 120x10 130x8
same

That's not good enough. He should be pressing, pulling and squatting every session.

When I started, I was working a Joe Weider workout using 2 sets of 6 over three distinct sets of 14 exercises. Even Weider had me pressing pulling and squatting 3x per week.

 

[Unit 2005]

The best way to put on weight i to follow a split routine IMO. Its worked far better for me than a 5x5 type routine, which is brilliant for strength, but not as good for muscle mass.

Very true what people are saying, if your diet aint full of protien & cals then all the training in the world wont help much.

Id follow a routine like this:-

Monday - Chest & Tris

Bench press 4 x 6-10
Incline press 4 x 6-10
Dips 4 x 8-12
Close Grip bench 4 x 8-12
Skull crushers 4 x 8-12

Tuesday & Thursday- Legs & Abs

Squats 5 x 6-10
Leg Press 5 x 6-10
Leg Extensions 5 x 8-12
Leg Curls 5 x 8-12
Calf raises 5 x 8-12
Hanging leg raises 5 sets
Crunches 5 sets

Wednesday - Shoulders & Biceps

Military press 4 x 6-10
Dumbbell or smith machine press 4 x 6-10
Lateral raises 4 x 8-12
Barbell Curls 4 x 6-10
Dumbbell curls 4 x 8-12
Wrist or reverse curls 4 x 15-20

Friday - Back

Wide grip chins 4 x 8-12
Barbell rows 4 x 6-10
Cable rows 4 x 8-12
Lat pulldowns 4 x 8-12
Barbell shrugs 4 x 8-12
Bent laterals 4 x 12-15


Many people on here wont advise a similar routine, but this is has far more relevence for a bodybuilder who wants to put on size. 5x5 training is great for strength and i do alot of low rep work myself, but my main aim is muscle size, shape and bodybuilding.....this is pretty much the exact routine i use to puton quality mass (with a massive amount of protien!).

Use creatine. You shouldnt be on a mass gain programme without it. 5 grams before, 5 grams after you train. Along with 20-30 grams whey before you train and another 30-40 grams whey after, mixed with 50-100 grams of simple carbs (dextrose, glucose, maltodextrin).

Dedication is the key to bodybuilding. Consistency pushing yourself to train hard, constently pushing harder each session to add that little bit extra weight to the bar....then gulping down all that food.

Hope this helps, and good luck with your training.

 

[Cynical Simian]

Cynical, you ruly believe that riptoes 3x5 program is the best for putting on pure mass? Not srength er se (although I realize they go hand in hand) bu pure mass...just curious why he pros dont train like that, or do some?

Taken together, PB and T already gave the answer I would have: Rippetoe's program is a sensible organization of the lifts that drive 95% of a guy's progress and explicitly geared to the rapidity of progress that a beginner can make. There's no point in throwing a ton of volume at the arms, working on weak points in lifts, or any other "advanced" stuff when there's no foundation and everything is a weak point. Remember that thread T started a while ago about the interview in which Jay said that compound lifts and leg/back work (as opposed to the biceps/chest focus that most newbies gravitate toward) account for most of a person's muscle mass?