Bulking

U

underPAR

0
I'm about to head off to college and I want to do some intense bulking over the next four months.

I'm 5'11, 150 pounds, and in the 7-9% body fat range. I would like to get to 165 pounds (15 pounds of pure muscle) by the end of this semester (December 11). For bulking, I know that I need to have a calorie surplus every day, but I don't have a clue how to lift *for bulk*.

I want my workout to be INTENSE. Does anyone have any tried-and-tested programs that you could recommend? I'm just looking for a traditional bulking workout/schedule that will really pack on the muscle. Any tips on working out/nutrition/etc. would be great, as I'm a total newbie to bulking.
 
To be honest it would be almost impossible to teach you "how to lift" over a forum. You'd be far better off having an hour session with a personal trainer. That way you know that your doing it safely.

as for programs, look thru the diaries - for bulking you wanna be looking at olyimpic lifting, i.e. deadlifts, benchpress, chin ups, clean and press, etc.
tell the Personal trainer that your not interested in using any of the machines, just the free weights.

my fav is
pecs/lats - delts/traps/legs - biceps/triceps/abs
 
^

Sorry, I was a little unclear. I know how to lift properly; what I meant was that I don't know what TYPES of lifts to do for bulking.

Thanks for the suggestions!
 
Oh I see, well if you really want to bulk fats and you have the time, you should try lifting 5-6days a week for 30mins.
only doing 2-3 exercises in each workout.

this way your working a muscle group very hard, and all your nutrition will go to that part you just worked, rather than being spread accross the whole body.
 
I found this program on T-Nation and read through it. It's a total-body workout that looks great to me.

Is this a workout that may be good for me to try, even though I'm semi-new to working out? Remember, I'm looking for something intense.
 
not really, you can build muscle with full body workouts but it will be very slow. you need a split routine for bulking.

The only reason it works for some bodybuilders is that there bodys hav adapted to do that sort of work.

fuul body workouts are for ppl wanting to maintain there muscle mass and strength, not build on it.
 
underPAR said:
I found this program on T-Nation and read through it. It's a total-body workout that looks great to me.

Is this a workout that may be good for me to try, even though I'm semi-new to working out? Remember, I'm looking for something intense.
Click to expand...

I think you should get a solid foundation down first and get your body use to the exercises. CW's TBT is without a doubt my first recommendation for a routine if someone is new or semi-new to lifting. I would stick to this for at least 8 weeks, get the feel of everything a lot more, and then start up a split routine.

Bulking is all (well, mostly) about the food.
 
I agree with AJP, majority of people's routines will stay the same from bulk to cut.. Diet and cardio are what change.
 
I just wanted to make sure that this is the "TBT" program you are talking about, AJP.

Waterbury abbreviates all his workouts, so I get confused sometimes!
 
underPAR said:
I just wanted to make sure that this is the "TBT" program you are talking about, AJP.

Waterbury abbreviates all his workouts, so I get confused sometimes!
Click to expand...

yup, that's it. sorry about the abbreviating:)
 
Also keep in mind you will gain 1 pound of fat for every 5-6 pounds of muscle you put on. But since 10 'bs of muscle burns 500 kCal (Calories) a day, you basically burn that fat right off.
 
kudos for effort but you cant put those kind of figures on the human body.

For example - You say that 10lbs of muscle will burn 500cals/day. Well what if you done a workout the day before. Thoses muscles will burn up tonnes more than that if they are healing than if they are just twitching.

And to say that you'll gain 1 lb of fat for every 5-6pounds of muscles is not a realistic number.
For instance I probably gain about 1 lb of fat for every 2lbs of muscle. Then I go on a massive cutting phase. Its all down to the person.
 
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