Looking to bulk up for summer!

[collegeguy952]

Hey Everybody,

I'm fairly new here, but been lurking around for a while. Anyway, I am 19 years old and am seeking your help. I'm 5'11" and about 135 lbs. I want to bulk up and gain some muscle for summer; I know it's only six months away, so I am trying to be fairly realistic with goals. I have no desire to become a huge body builder or anything, just to add some muscle to my frame.

First, is this a good forum for advice, help, suggestions, and progress tracking? If not, I'd be happy to hear of any websites that might specialize with help. I'm not looking for professional advice. Just average guys suggestions with help.

If this is the place to be, I'd like everyone's help to track my progress and give me suggestions over the next few weeks and months.

It's a little tricky as I don't have access to a gym (I can explain if you want). I have free weights at home, but have no idea where to start with regards to reps, weight, failure, etc. I am mainly interested in my upper body right now and not my legs. I can included running/walking in my workout in a couple weeks. It's winter and it's about -30 outside right now. Yikes! Also, I don't want to forget about push ups, sit ups, etc. if they are really helpful.

Thanks and I look forward to hearing from you!

 

[jockboy01]

Well, where to start. Generally I would recommend seeing a trainer to get started b/c that's the best way. But here are some hints and how I was taught with success imo...

1) work opposite muscle groups. So if you work out your biceps (arm flexors), also work out triceps (arm extenders). If you work out your chest, also work out your back. This allows you to build muscle without screwing up posture/having your arms roll forward (too much chest, not enough back, I'm sure you've seen these guys).

2) Don't work out the same muscles two days straight. Give it a day in between to rebuild.

3) as to amount of weight and number of reps, everybody is going to tell you something different. Basically it comes down to what type of a build you want. To get mass, use more weight and less reps. To get definition use more reps and less mass. That's the rule. I generally do one set of 30 reps followed by two sets of 15 reps (with more weight). I rest 60 seconds more or less between sets. Basically use the amount of weight to get to the desired number of reps without sacrificing form.

4) And I would include some form of cardio just for overall health. No use being a gorilla that has no stamina.

 

[collegeguy952]

Thanks for your advice! It's great. I did have a couple questions regarding your information.

1. What specific exercises can I do with the free weights for each of the muscle groups with free weights. Also, how do you know what weight to start with? And number of reps? Any starter numbers you could suggest would be perfect.


Biceps: Bicep Curl (I am guessing)
Triceps: ???
Chest??
Back??

2. Great advice. I could alternate between cardio (running walking) and weightlifting.

3. Right now, I think I should work on building a little mass first.

4. I agree that Cardio is important too.

Thanks!

Well, where to start. Generally I would recommend seeing a trainer to get started b/c that's the best way. But here are some hints and how I was taught with success imo...

1) work opposite muscle groups. So if you work out your biceps (arm flexors), also work out triceps (arm extenders). If you work out your chest, also work out your back. This allows you to build muscle without screwing up posture/having your arms roll forward (too much chest, not enough back, I'm sure you've seen these guys).

2) Don't work out the same muscles two days straight. Give it a day in between to rebuild.

3) as to amount of weight and number of reps, everybody is going to tell you something different. Basically it comes down to what type of a build you want. To get mass, use more weight and less reps. To get definition use more reps and less mass. That's the rule. I generally do one set of 30 reps followed by two sets of 15 reps (with more weight). I rest 60 seconds more or less between sets. Basically use the amount of weight to get to the desired number of reps without sacrificing form.

4) And I would include some form of cardio just for overall health. No use being a gorilla that has no stamina.

 

[codeerror]

Biceps: Biceps curl

Triceps:Kickback

Triceps: Dips

Chest: Flyes:
On a bench or something similar, be sure that the weights never go below shoulder height, as that could cause injury.

Chest: Push Ups!

Back: One handed rowing:

Shoulders:

Legs: (dunno what this is called in english)

Choice of weights:
Choose a weight you can do 10-12 reps with( thats !controlled! movement 2secs up, 2 secs down).
If you sometime in the near future find that you can do more than 12, increase the weight until you're down to 10-12 again.


Good luck!

 

[snapcat]

I just wanted to wish you the best of luck!

Most colleges and universities have excellent work out facilities that might be open to you. And I really want to second Jockboy's advice on getting a personal trainer for at least a few sessions.

I wound up hurting myself at the gym because I really didn't know what I was doing.

Good luck to you and let us know how everything turns out.

 

[collegeguy952]

Biceps: Biceps curl

Triceps:Kickback

Triceps: Dips

Chest: Flyes:
On a bench or something similar, be sure that the weights never go below shoulder height, as that could cause injury.

Chest: Push Ups!

Back: One handed rowing:

Shoulders:

Legs: (dunno what this is called in english)

Choice of weights:
Choose a weight you can do 10-12 reps with( thats !controlled! movement 2secs up, 2 secs down).
If you sometime in the near future find that you can do more than 12, increase the weight until you're down to 10-12 again.


Good luck!

Awesome post! I'll start with these exercises, but want to ask your advice on a few more things. Thanks for the animations! They are perfect and show the proper way of doing things.

I only have questions about weight, reps, and sets yet. I think I should start with 15 lbs. When I just tried doing a few random bicep curls, it's not too much or too light. 10 lbs is definitly too light and I don't think would accomplish anything. 20 and 25 lbs are too heavy. Is 15 lbs a good place to start? I am just talking in terms of a single free weight though. No machines, bars, or anything like that. Also, will this weight be a good starting place for all exercises?

Also, with regards to reps and sets: I am looking to gain some mass, and it was suggested to started with more sets than reps. I am not sure of how many of each to do, so any advice with this would be great!

Finally, our college has an okay workout room, but I hate the guys in there. They all are jocks and intimidating. I feel funny walking in their (by myself) and trying to work out. I am skinny now, so I'd be starting off small. I know this shouldn't influence me, but it does. I have a friend who played football in high school and is quite buff, and he doesn't even like working out there. It's a private school too, so the snob factor also is at play. I have a friend (girl) who is a little over weight and wants to lose weight. She complains about the same thing when going to the workout room, but with the skinny girls instead.

Thanks for your help!

 

[jockboy01]

Finally, our college has an okay workout room, but I hate the guys in there. They all are jocks and intimidating.

I hear this a lot from people starting out. But seriously, everybody is there to work out... well mostly. Just strap on the i-pod and don't worry about who's around you. That's what I do... unless they're cute in which case a little eye candy never hurts. Everybody is intimidated to start. After a while, people recognize faces. Hell, in college I had guys asking me to spot them... and I totally had no idea as I only did machines. But it's not rocket science. My point being, you'll be fine regardless.

 

[codeerror]

Awesome post! I'll start with these exercises, but want to ask your advice on a few more things. Thanks for the animations! They are perfect and show the proper way of doing things.

I only have questions about weight, reps, and sets yet. I think I should start with 15 lbs. When I just tried doing a few random bicep curls, it's not too much or too light. 10 lbs is definitly too light and I don't think would accomplish anything. 20 and 25 lbs are too heavy. Is 15 lbs a good place to start? I am just talking in terms of a single free weight though. No machines, bars, or anything like that. Also, will this weight be a good starting place for all exercises?

Also, with regards to reps and sets: I am looking to gain some mass, and it was suggested to started with more sets than reps. I am not sure of how many of each to do, so any advice with this would be great!

Finally, our college has an okay workout room, but I hate the guys in there. They all are jocks and intimidating. I feel funny walking in their (by myself) and trying to work out. I am skinny now, so I'd be starting off small. I know this shouldn't influence me, but it does. I have a friend who played football in high school and is quite buff, and he doesn't even like working out there. It's a private school too, so the snob factor also is at play. I have a friend (girl) who is a little over weight and wants to lose weight. She complains about the same thing when going to the workout room, but with the skinny girls instead.

Thanks for your help!

This is okay to start with I guess:

Monday:

Flyes: 2 set x 8-10 reps

Free weight benchpress: 3x 10-12 reps

Shoulders: 1-2 sets x 6-8 reps

One armed rowing: 2-3 sets of 8-10 reps

bicepscurl: 2 set x 8-12 reps

Thursday:

Same as monday, exept you add kickbacks(2 x 10-12) and try to keep reps in the 6-8 range (heavier weights)

Remember to train the abs and legs on one of the other days
I can't stress the importance enough of doing the movements right, and not start with too heavy weights (no use in having to throw the weights around). Focus on doing the things right, and you WILL see progress fast.

I'm not a guru, neither do I have any education in this area, so use common sense when listening to my advice.

I'm sure you'll be great-looking in no-time(if you aren't already)!

 

[collegeguy952]

Thanks for helping to get a plan and definite layout. Again, I have a 15 lb weight, but wondering if I should start with the ten for a week or so. 10 lb is easy, but like you said, I want to intially focus on doing the exercise right rathering than moving all around with bad form.

So how does this look?

1. Flyes: 2 sets - 8-10 reps - 10 lbs
2. What is free weight benchpress? I didn't see it.
3. Shoulders: 2 sets 6-8 reps - 10 lbs
4. Didn't see one are rowing either
5. Bicep curl: 2 sets - 8-10 reps - 10 lbs
6. Dips: How many for triceps? 2 sets? 8-10 reps
7. Pushups: How many?

I realize I need to rotate as well. I am just trying to get an intial upper body workout put together. On alternate days, I'll probably run, walk or some areobic exercise. I'd probably do lunges on those days too.

This is okay to start with I guess:

Monday:

Flyes: 2 set x 8-10 reps

Free weight benchpress: 3x 10-12 reps

Shoulders: 1-2 sets x 6-8 reps

One armed rowing: 2-3 sets of 8-10 reps

bicepscurl: 2 set x 8-12 reps

Thursday:

Same as monday, exept you add kickbacks(2 x 10-12) and try to keep reps in the 6-8 range (heavier weights)

Remember to train the abs and legs on one of the other days
I can't stress the importance enough of doing the movements right, and not start with too heavy weights (no use in having to throw the weights around). Focus on doing the things right, and you WILL see progress fast.

I'm not a guru, neither do I have any education in this area, so use common sense when listening to my advice.

I'm sure you'll be great-looking in no-time(if you aren't already)!

 

[collegeguy952]

Well, I worked out last night! I just did the upper body. I used a 10 lb weight because I wanted to focus more on getting the forms right and not straining. Here's what I did:
1. Flyes - 3 Sets, 10 Reps
2. Shoulders - 3 Sets, 10 Reps
3. Bicep Curl - 3 Sets, 10 Reps
4. Backhand Rowing - 3 Sets, 10 Reps
5. Dips - 3 Sets, 10 Reps
6. Pushups - 3 Sets, 10 Reps

Any additional advice would be awesome! I'll keep everyone posted!

 

[codeerror]

Now how do you feel? Sore?

When using light weights, you have to increase the number of reps in order to get any effect at all.
Look at it this way:
If you can lift 15lbs 10 reps, but never try to do 11, the muscle has no need to get any bigger. Using/testing you bodys reserves can only be made by regularly trying to exceed your existing capacity. The body will compensate in increasing muscle size and strength, to avoid using precious reserves in the future(muscular hypertrophy).

Now, what do you eat?

 

[tallguy297]

Hey guys...

Have a look at this site.... it has a huge amount of information especially on workouts, muscle groups, definitions, exercises and form... even problems... its even got some calculators like single rep, bmi... all sorts of stufff

Use the menu on the left side...

http://www.exrx.net/

 

[syntax]

You're missing a piece of the puzzle: DIET.

If you are looking to bulk up and gain muscle you need to EAT, EAT, EAT, EAT and EAT some more. Without extra calories and protein, all of these exercises will have little result. If you can afford it, buy protein powder (whey, not soy) or muscle-mass powder (protein plus 3000+ calories a day). You should also invest in creatine powder, which will not build muscle, but will help your muscles recover faster between workouts. If you can't afford the supplements, increase your food intake by eating more lean meats - turkey, chicken, fish; fat-free milk and milk products - yogurt, cheese and cottage cheese; eggs; beans; legumes; nuts. Eat five or six throughout the day and into the night. AVOID bread, rice and pasta.

DON'T DO CARDIO. You'll lose muscle mass and you are already slim - you don't need to lose fat and you want to gain weight. You WILL gain weight in your belly and face. When you have added the muscle that you want, you can start a moderate cardio regimen to drop a few pounds of fat.

I followed this program a few years ago and gained about 12 pounds of muscle and 3 pounds of fat (went from 160 to 175) in about eight-ten weeks. I lifted four days a week, twice a day two times per week.

Get over yourself and go to the f*ckin gym! I think of it like going to the toilet - I do my business, don't pay attention to anyone else, and leave as soon as I am done. And don't forget to wash your hands!

Good luck. Hope you reach your goals.

 

[Jory]

Check this site out also might help or not..... www.freetrainers.com

 

[collegeguy952]

Hey Guys,

The advice is awesome.

I worked out Tuesday and plan to work out again. I feel somewhat sore, but only in my chest area (mainly from the Flyes, I think). I totally get what you are saying about increasing reps to gain muscle mass. But with only using 10 lb light weights, how many reps would I have to increase to? Three sets with 20 lbs reps? I could increase to 15 lbs, but I just dont think I am ready, as I'd be more straining and thrasing about instead of properly doing the exercise.

I can skip cardio and do lunges on days I don't do upper body.

On food, I am on somewhat of a diet. Mainly it consists of meat, eggs, vegetables, fruits, and cheeses. It's all natural. The past few days I ate a lot of eggs and hamburger patties, but didn't get near 3000 calories each day. The only thing I am worried about on this diet is losing weight - a kind of atkins effect. If I am only getting carbs from fruit, how can I get the proper amount of carbs. If it's all meat, eggs wont I use wait?

Thanks again for all the help!

 

[codeerror]

You should eat tuna, chicken, brown rice and other sources to protein and carbs.
If you can't or won't change your diet, you will have to eat more of what you're eating now.

I don't think you should be doing more than 15 reps, if you can do 15x10lbs, why can't you do 8x15lbs?
Ideally you should do between 6-12

 

[versatastic]

Collegedude, I didn't realize you started the protein shake thread along with this one!

You should also invest in creatine powder, which will not build muscle, but will help your muscles recover faster between workouts.

Waste of money, and unadvisable . It's only useful during weightlifting competitions and wrestling starting an hour or so after you consume it. Your endogenous creatine will be "recharged" by your next workout, unless you work out twice a day. And even then, you're seriously wasting both your money and the whole workout because the creatine you took is doing the work to provide energy in place of your mitochondria. It's letting your mitochondria rest while your muscles are contracting, not pushing them to output energy more efficiently, effectively acting as a cruch holding your biochemistry and physiology back from increasing their efficiency both during and after a workout.

DON'T DO CARDIO. You'll lose muscle mass and you are already slim - you don't need to lose fat and you want to gain weight. You WILL gain weight in your belly and face. When you have added the muscle that you want, you can start a moderate cardio regimen to drop a few pounds of fat.

Again, I completely disagree. Continue to do cardio so you won't ever get fat. If you only lift, your body will use the carbs you eat and turn it into fat to save energy for the next workout. Before you know it, you'll get love handles, back fat, fat under your chin, fat on your inner thighs . When you include cardio, your body will continue to burn both fat and carbs all day and night so you will stay lean. It won't take away from building muscle mass unless you don't get enough calories each day. Also, if you're sore the day after a workout, the cardio you didn't do after your workout would have helped a lot in the healing process by keeping your muscles warm and allowing blood to circulate to flush out lactic acid and bring in oxygen and the protein you already ate to rebuild your muscles. Cardio and stretching after lifting is a much smarter cool-down than just stopping cold. To save time at the gym, I would suggest to combine cardio and legs by using the rowing machine. If you learn how to erg properly, it's a great total body workout.