is what im doing right? can you offer advice?

T

Turtz

0
im quite skinny im only 5'11 and 64kg(abot 140 pounds) and trying to bulk up.
Currently i have a barbell with 8.5 kg on it, i do 3 sets of 8 curls, 3 sets of 8 over head press (I think thts what its called just lifting the bar over my head) and 3 sets of 12 shoulder shrugs, i will try and do this around 3 times a week maybe more sometimes less, would this be enough, i understad progressive overload quiet well and know how it works
any help would be appreciated??
 
You are missing out massive amounts of your body. A read on this forum will soon show you some great routines incorporating core exercises like squats, deadlifts, and bench.
You have had a go, and come for help, this makes you smarter than most. You understand progressive overload so some of what I will say will be yawning material, sorry in advance.
Bulking up means working everything, not necessarily every workout but at least in a routine. Nothing invites uneven development and potential injury like only training small amounts of your body. Rep ranges need to be in the 10 to 6 and you should be working with weights that feel heavy and make the last 1 or 2 a real struggle. This means you need spot on technique before going for mass to avoid injury.
Overload is making the body do more than it is used to. To keep this you need the weight high, totally personal, and sessions changed regularly, for most this is between every 6 and 8 weeks, to avoid you getting used to the workout.
One thing I am noticing now is the number of people around my age who only trained upper body with weights who have chronic back problems. Even though I smashed myself up and ripped myself apart when younger, I have no such issue because I work everything.
 
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