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2003/11/24, 06:18 AM
I want to bulk up, I have a few queries.
I am 5.9" tall & weigh 70kgs.
1.Can I bulk up if I work out only thrice a week?
2.Can I do gym & light cardio on alternate days, i.e. 3 days wt training & 3 days cycling or jogging/brisk walking for 40 minutes?
I other wise have sedentary lifestyle, IT professional.
Thx
Warm regs.
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2003/11/24, 07:39 AM
Everybody responds differently to different types of training and training splits. If you work out only three times per week its going to be a challenge for a couple of reasons. Doing cardio on days you do not work out is a good idea that way you can devote your training days to just training. If your diet is sufficient to support muscle growth and you lift intensely enough you make be able to enduce muscle growth only 3x's per week. Why only 3 days? There are a variety of training splits that are highly effective maybe you would want to check them out good luck
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2003/11/24, 11:58 AM
Ok.....to bulk up it does not depend on the amount of time spent in the gym...yet the quality of time spent in there...there are bodybuilders that use one set per body part...even one bodybuilder has lowered his training to one REPITITION per body part....the growth and bulking is made out side the gym, the more time you can devote to recouperation during the bulking phase the more results your likely going to see. Also, cardio is going to hinder some of your bulking capabilities by releasing catabolic hormones that eat a way at your precious muscle that you have worked hard for. My advise to you and other people who wish to bulk up....eat a hearty diet with good quality foods-more calories than you burn...cut your gym time down(lifting time, not cardio) meanwhile increasing your intensity...and REST-SLEEP. Remember you do not grow in the gym...you grow outside of it...so less time in gym, means more time for growth....but make use of the time you spend in there. Hope some of this helps.
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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2003/11/24, 12:41 PM
Now when you say increase intensity you obviously more wieght? But when I do only three reps for say the bench press, It doesn't feel like I've broken down the muscle enough. So is it still more effective then doing 8 reps of a bit lower wieght?
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Quoting from richardjst:
so less time in gym, means more time for growth....but make use of the time you spend in there. Hope some of this helps.
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2003/11/24, 10:50 PM
Look in order to gain muscle mass you must create an overload in that muscle. If you are not challenging youself then your body is only adapting to that weight and your gains will plateau. I would love to see this "bodybuilder who only does one rep per body part" this is no where near enough to create the overload necessary to build muscle." Who is this guy or gal. Anyway all I am trying to say is make sure you challenge yourself every work out truely challenge yourself in order to make gains. Now wether this means more reps or more weight or better quality reps that is an individual choice. Eat right, get some sleep and train your ass off you will get to where you want to be. Good luck
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2003/11/26, 11:44 AM
Hey Bowers u've said...
"Why only 3 days? There are a variety of training splits that are highly effective maybe you would want to check them out good luck"
So where can I check out more training splits, can u suggest some?
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2003/12/02, 09:46 PM
Hey Troll,
My 2 cents is this:
First of all, waht do you mean it doesnt feel like you "broke down the muscle enough"? If you are mass building, you do not wanna be burning out your muscles. Find a weight that you can do no less than 4 times and no moer than 6 times. Do that set, then weight 2 or 3 minutes. Ten do 2 more sets and then move to another exercise and repeat.
Ever heard of MAX-OT? Its a great muscle building routine, at least as far as Im concerned (im going to be doing this middle of next year , ive been readin about it). Just remember though, you do not NEED supplements. You may get better results with Supplements, but you dont need them and you can make gains just fine without them.
I added 40 lbs to my squat in 4 weeks, thats not too bad IMO for not taking ANY supplements. I added 30 lbs to my bench also in the same 4 weeks. Not too shabby at all. But then again, my body frame likes to add muscle quickly. Yours may be different.
Just stick with something and be consistent.
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