Help an average joe bulk up

nero120 said:
1.) Should one be lifting to failure, or should you lift at a weight where you can always complete the set amount of reps?
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http://www.muscletalk.co.uk/article-cns-overtraining.aspx
http://www.muscletalk.co.uk/article-training-past-failure.aspx
2.) Would it make a huge difference if one used dumb bells instead of barbell for exercises such as bench press, shoulder press, rows, etc.
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Its good to mix it up between DB and BB, you could switch it up every week, or do BB for a set number of weeks, then DB etc
3.) I've been using the smith machine for close grip bench, is it really that bad?
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The smith is not THAT bad, just that it limits your range of motion, and isolates your muscles more, so really for close grip bench, thats not such a bad thing, but I would still do free weight over smith any day, feels a lot more natural
4.) As a matter of course, should one always lift free weights rather than use machines (for example, if the gym is busy)?
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Yes!
 
nero120 said:
Thanks A2z, some interesting points in those articles. I guess it's all pointless worrying about what point you lift to when you're at my level!
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check out the end of the body building thread. im asing a lot of the same questions at the moment. just starting it all up this week :)
 
I found it very simple:

Find a routine you feel comfortable with, 4 shifts a week.
EAT EAT twice as much as you did before bulking.

First focus on gaining mass. You will have a little fat during this period. This is normal. Once you're happy with the weight, start deffing to get that ripped body.

chicken and eggs are good sources of protein and not too expensive.

During my bulk up this spring a typical day menu:

Breakfast:
4 egg omelette (two yellows) with cheese, onion and peppers.
1 portion of Fruit Salad (Pineapple, three types of melon).
2 wholegrain toasts with butter and a thin layer of jam.
1 large glass of Tropicana with added Calcium.
1 large Coffe with a little skimmed milk.

Lunch:
Large portion of Chicken Caesar
1 bowl of veggie soup. Always eat the soup last. Fluids fill up your stomach tricking the hunger for an hour or so.

Afternoon snack:
2 bananas

Dinner (Always within 1 hour after leaving the gym):
2 portions of Beef with Broccoli and white rice.

Fish is good too. You want the fattier types of fish.

Quality meats are rich on protein too.
I often have a 15oz steak after the gym, with mashed potatoes and veggies.

Eat eat eat. When you feel you can't fit more, have a few more bites.
 
Phase 1 is gaining. Phase 2 is toning.

Keep eating, but leave the most part of the sauce.
This means eating similar amounts, but reduce the fats.

You build after summer until spring. In april start toning and continue until after summer. Repeat.

Also, the body has a tendency to get used to your routines. After a month, switch the pattern of excerices. Shock the muscles for maximum effect.
 
Killajaz said:
Phase 1 is gaining. Phase 2 is toning.

Keep eating, but leave the most part of the sauce.
This means eating similar amounts, but reduce the fats.

You build after summer until spring. In april start toning and continue until after summer. Repeat.

Also, the body has a tendency to get used to your routines. After a month, switch the pattern of excerices. Shock the muscles for maximum effect.
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well i've gained enough imo lol
 
Killa_ken said:
Week 1 - 4 sets 10 reps on everything
week 2 - 4 sets 10,8,6,4 on compound lifts, 8 reps 4 sets on aux's
week 3 - 4 sets 8,7,6,5 on compound lifts, 8 reps 4 sets on aux's
week 4 - 4 sets 8,6,5,4 on compound lifts, 8 reps 4 sets on aux's
week 5 - 4 sets 6,5,4,3 on compound lifts, 8 reps, 4 sets on aux's
week 6 - 4 sets 5,4,2,2 on compound lifts, 8 reps, 4 sets on aux's
Week 7 - Come back here if you make it this far.

8)
Upper day:
BENCH PRESS
Tricep pushdowns
Straight bar curls
Dips

Lower day:
SQUATS
POWERCLEANS
Calve raises
leg press
leg extensions
hamstring curls

Upper day2:
BENCH PRESS
DIPS
Shoulder press
Straight bar rows

Legday 2: same as legday1

Lifts in CAPS are compounds.

8) Sprints on wednesday and saturday

4 x 50m sprints with 100m in between, 2 x 50m with 100 inbetween, 1 x 25m - wednesday
2 x 100m sprints with 200m in between, 23 x 50m sprints with 100m in between - saturday
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I'm by no means a beginner, but I really fancy giving this program a go. Think I'll start when I get back from Poland next weekend, will let you know how I get on.
 
If your already overweight should you just eat eat eat and eat some more?

Also, is it possible to combine lots of cardio with weight training and healthy eating with the aim of not being a meat head and just having some muscle?
 
TheBrooder said:
If your already overweight should you just eat eat eat and eat some more?

Also, is it possible to combine lots of cardio with weight training and healthy eating with the aim of not being a meat head and just having some muscle?
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I'm guessing you are the sort of person who things people become like arnie within 6 months of picking up some weights?

you would need to be eating lots if you are going to do lots of cardio and weights, just to build some muscle.
 
Morba said:
I'm guessing you are the sort of person who things people become like arnie within 6 months of picking up some weights?

you would need to be eating lots if you are going to do lots of cardio and weights, just to build some muscle.
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No I'm not thinking that :)

I'm just confused about how to combine heavy cardio to lose my gut and become much fitter and healthier with 2-4 weight training sessions per week to improve my physique and make myself stronger without going for the massive bulky look (eventually)
 
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