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I would like to bulk up fast over the next couple of mounths, can someone provide a workout routine?
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FlyHighDude
Yahoo User
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 Posted: Sun May 11, 2008 1:57 pm Post subject: I would like to bulk up fast over the next couple of mounths, can someone provide a workout routine? |
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| Im going to try and bulk up very fast over the next couple of months. Im 5'6.5 128 pounds... I have a fast metabolism, what can i eat to gain weight fast. And what work out plans are there that will help me gain muscle and really bulk up. A detailed work out plan would really help me out, i mean dieting + what exercises to do and the sets and days of the week. Thanks so much. |
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Paul M
Yahoo User
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| Posted: Sun May 11, 2008 2:00 pm Post subject: |
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| DO THIS3 times a week- Bench press- Military press- Wide/narrow grip pull up/lat pull down- Bent over row/seated cable row- Squats or deadliftsVary you set rep ranges:Monday - 5x5Wednesday - 3x8Friday - 3x10-12Make sure you are consuming 1.3 grams of protein per kilo of bodyweight and make sure you drink 2litres of water a day. Eat properly (3000+ clean calories a day) http://www.t-nation.com/readArticle.do?id=508031EAT THISBreakfast100g porridge oats + scoop of protein + banana whizzed in to a smoothie2 eggs on wholemealSnackChicken Salad on wholemeal breadLunchBaked potato with tuna + Sweetcorn or chicken breast + saladCereal barSnack50g of unsalted nuts + piece of fruitPre workoutBanana + peanut butter on wholmeal breadPost workoutProtein shakeDinnerLow fat but carb + protein heavy mealPre bed snackTub of cottage cheese on wholemeal pittabread |
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call the owls
Yahoo User
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| Posted: Sun May 11, 2008 2:03 pm Post subject: |
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| 1-diet-high protein-calcium,vitamins,whey as well2-excercise-go for less reps and more weight if you're looking for a quick beach body3-lots of sleep after workouts-makes a huge differencedon't have to have a fancy gym to be a beast- 100 situps, 30 pushups, 20 squats, 15 tricep raises, 10 pullups, 20 min jog, stretching in between, jump rope 1/2 hour. Keep this on a looptrack week after week, not working the same muscles each day |
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John Doe
Yahoo User
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| Posted: Sun May 11, 2008 2:05 pm Post subject: |
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| This is my workout schedule. It should work for you but it may be a lot for a beginner so you can trim it down. As for the diet: eat a lot of protein.UpperBench Press2 sets of 8Bench Press4 sets of 5Upright Rows4 sets of 8Barbell Military4 sets of 8Dumbell Military4 sets of 8Arnold Press4 sets of 8Shrugs4 sets of 15Flys2 sets of 8Barbell Curls2 sets of 8Barbell Curls1 set of 5Bicep 21's1 setDumbell Curls2 sets of 8Dumbell Curls1 set of 5Run the Rack1 setFront Delt Raise4 sets of 8Side Delt Raise4 sets of 8Incline Bench2 sets of 8Incline Bench2 sets of 5Dips2 sets of 10Skull Crushers2 sets of 8Bench Dip2 sets of 10Close Grip Bench2 sets of 8Dumbell Pullover2 sets of 8Forearm Curl2 sets of 12Reverse Curl2 sets of 10LowerBack Squat2 sets of 8Back Squat4 sets of 5Front Squat2 sets of 8Deadlift4 sets of 5Bent Over Rows 2 sets of 8Incline Dumbell Row2 sets of 8One Arm Row2 sets of 8Power Clean4 sets of 5Standing Calf Raise4 sets of 20Seated Calf Raise2 sets of 20AbsCrunches BicyclesV-UpsLeg LiftsDouble CrunchLondon BridgeCable PullsBall SitupsTwist CrunchReverse CrunchDecline Sit-up |
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