Gym help please - Bulking up.

[Jamaican-Grape]

Basically im 15 and 5ft 10. I can bench press 30kg and a 10kg bar at the moment. Maybe 20kg if im tired. Im not completely skinny but im looking to bulk out, i already have muscle/weight gainer. Any tips on how i can do this? Thanks.

 

[blazinfasstt]

um. eat lots of protein

imo, you should be reading and not tring you "bulk up"
i understand many kids at your age have issues with their masculinity but that doesnt mean you have to be one of em

study for university, get into a good one and laugh at those bodybuilders when your making 3x what they do

 

[Jamaican-Grape]

Lol you got no idea what im like bro sorry, im looking to get bigger thats all man but thanks for reply

 

[tamachan]

Basically im 15 and 5ft 10. I can bench press 30kg and a 10kg bar at the moment. Maybe 20kg if im tired. Im not completely skinny but im looking to bulk out, i already have muscle/weight gainer. Any tips on how i can do this? Thanks.

Hi.

Before I start, Everyone is different so I'll just write the basics that you should take note of when creating your routine to bulk up. If you have more questions, I am more than willing to help out, I'm a bodybuilder myself.
(They're not all 100% accurate but just to give you an idea of what I mean and what i did for my off season / bulk up phase )

Bulk up

For starters, 8-10 Reps with 55-70 % Weight overload.

Get compound exercises like Deadlifts and Squats, They'll build massive strength and muscle gains everywhere depending on your genes, diet, lifting techniques and training routine.

Strength gain

2-4 Reps, 75-85% Weight overload.

If you can bench press 40kg 12 times, MAX ( Struggling at 11 rep )
Push on to 50 kg, 2-4 reps for strength gains.

Diet

Eat 5-6 Meals a day, Chicken, Fish and Beef.
I personally, Had no problems with fats because I was always lifting heavy and burning crazy amount of energy.

If you need more help, feel free to ask, be specific too

 

[malakadang]

How many push ups can you do till exhaustion?

 

[make_a_sandwich]

Protein shakes
Peanuts, high in calories easy to eat lots
Oatmeal
Put olive oil in everything

 

[Jamaican-Grape]

i just tried push ups got 26 and couldnt do anymore.

 

[angus07]

for bulking i recommend BSN's True-Mass
also you should look to do ~4-6 reps per set

 

[Hayd3nrox]

P90X + Ab Ripper = Nuff Said

 

[theGuitarist]

Hey bro I have been working out for about 7 years and been training to become a professional bodybuilder for 2 years so I can help you out. Dont know what kg is only know lb (pounds)

But things that will help you bulk out is first fit out a schedule for yourself.
You have you make a plan and see what days you will rest and eat and what days you will work out at the gym. I personally workout out every other day and those days between eat up more than I am suppose to eat and burn it up later on.

Protein is a huge importance in bulking up. Best thing out there is Chicken mostly grilled and of course protein powder, which I personally use Rainbow products which can be bought at Whole Foods. Also eat Cottage Cheese lots of protein. Egg whites is also really useful as well. I usually try to eat at least 100grams of protein per day but sometimes I might not be able to since its pretty hard to keep up.

Also always drink water water water!! SUPER IMPORTANT

Carbs is important as well to help you pick up more from my experience. Always eat carbs that are not from sugar but are basically complex carbs from all kinds of foods out there. Dont rec. eating anything white or processed with wheat flour.

Remember this: Sugar = Nightmare for bodybuilders. I have become addicted to it once and always destroyed my whole career. Only eat about 10-20 grams per day or in small intervals and not at once since I mean its hard to stay away from sugary foods for most people. For some reason though sugar does help me work out better at the gym but you crash later so its not worth it.

You must also lift weight to fatique. Basically start up with something really small and do about 20-50 reps give or take until you start to feel ache and cant give out anymore. Repeat the same weight and move on up. Also, it would help to workout on 2 machines/free weights in one run and add combinations.

I also do 20 pushups once in a whileto build my cardio. Right now I can do about 60 without stopping. Also do 20 pushups 2 times per day whenever I can since it really does help building muscle up.

Doing cardio is also important as well to turn fat into muscle from all the calories you store from what you eat.
Remember to work on a different muscle area everytime you workout and give you muscles 1-2 days rest for them to grow up along drinking protein powders with a banana (for the supply of b vitamins)

I have also created my own method called "suiciding" which you start off at the highest weight possible on a machine and do a few reps then go down from there. This is best usually on free weights and not on machines. I have seen progress from doing this best with biceps/forarms area. But this method should only be done in the middle of working out and not at the beginning of training.

If you need anymore information let me know as I know tons of more stuff on this subject and will never quit bodybuilding.

 

[mounir4]

um. eat lots of protein

imo, you should be reading and not tring you "bulk up"
i understand many kids at your age have issues with their masculinity but that doesnt mean you have to be one of em

study for university, get into a good one and laugh at those bodybuilders when your making 3x what they do

LOL you make it sound like he can ONLY go to gym ot ONLY do well in school

I know bodybuilders who got top grades man

you can do both and dont be so hungry for money like a materialistic prick

 

[Elfenones]

Slowly build fat and eventually, over time work it into muscle.

 

[bitlord33]

P90X + Ab Ripper = Nuff Said

Wrong .... Make your own List. P90X does not work on everyone. i have been working out for almost 5 years with my own workout and nutrition plan.

Dude 6 meals a day .

Your KG * 2g protein... If your weigh is 70kg you should consume 140g protein a day.

Means that you have to get around 23-25 gram of protein per meal.

Try to consume these:

*2g protein per KG.
*20-30g Fibre
*1-3g Omega 3,6,9
*1-2 fruits/ veggs Per meal
* Protein powder Shake.

With this nutritions trust me..You will be ''big'' after 1 year.

 

[IarianI]

Hi, i work out for 1 year now, i had my bulking up parts and i can tell you weight gainers are complete SHIT.

The only thing you need are proteins proteins proteins.

as far ive seen in this thread nobody has an idea except for bitlord33 and the guitarist, they can advice you well ^^

If you got any questions, [email protected]

I can show you my progress too from a 120Kg couch potatoe to an 90 Kg Beast :,D

 

[CrackerJack59]

Protein shakes

 

[master414]

Work on every part of your body, remember your body needs "resting" days, meaning after a whole day of excercising your arm muscles, rest on your arms for 24 hours, and excercise your legs or something during that time.

Protein consumption really helps too, make sure you eat the right food - protein, 5 a day, milk, etc.

 

[TheSmithyKing]

Plenty o fish bruh.

 

[Bliss Vi]

Well, you have to understand that this will take a lot of time. Not a week. or 2. Or a month. It takes time for your body to begin to produce the muscle you are looking for.

What I would suggest is doing a incline work out. Which means you push your self a little bit more everyday.

Let's say you start off with 10kbs dumbbells today. Tomorow, make it 15. Stay with those for a couple days. then go to 20kg. Etc etc.

This, makes your muslces "confused" and there for they never know what to expect and it's something different everyday.

It's kinda like the people that run 5 miles a day. They start to lose a lot of weight the first couple weeks, but then after that it slows down big time. Why? Your body becomes use to it. So for this not to happen to you you push it a bit more. It's going to suck. And it will hurt, but that is your best option.

 

[IarianI]

uhm form 10kg to 15 in the next week or day is pretty unrealistic, try doing 10kg for 1 motnh..15kg for 2 months and 17,5kg for 4 months etc..the time you need for more strength goes up exponentially(is that was you call it?In germany u do xD)

 

[Kake]

Home activities: Push-Ups & Sit-Ups
Outside activities: Running, Sports, Gym, etc.