News0 min ago
bulk up
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im quite a small and a bony build, and i've just started the gym and i've got a routine which is supposed to help me bulk up. i go for a hour a session, 3 times a week. is this going to be enough to make a difference? is there anything in the way of supplements, e.g milkshakes that will help make a difference? i've started twice before but ended up giving up, but im determined this time to stick to it, its become my ambition to bulk up now and feel good about myself. please help!
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One hour three times a week (non-consecutive days would be best) will defintely be sufficient to bulk you up. Make sure your routine focuses on working the larger muscle areas - thighs/hips (squats, leg presses), back (rows, pullups, pulldowns), and the pectoral area (bench presses, dips) as working these areas will also involve the smaller muscle groups - arms, shoulder group.
Make sure that your routine is progressive - i.e. strive to add a little bit of poundage to the weights you're lifting as often as possible and/or increase the number of repetitions - keeping a training journal helps!
As regards food, you should analyse your current protein intake and increase it if required - opinions vary as to how much protein is need but I think you should aimf or about 1 - 1.5g per pound of bodyweight e.g. if you're 10 stone (140 lbs) try to get between 140 and 210 grammes of protein a day - pesonally I'd head towards the upper limit, but don't consume more than about 40 g at one sitting! Try to eat or drink a bit of protein every 2.5 hours or so - but don't feel you have to wake up in the middle of the night to eat - that can wait until you've really got the bodybuilding bug (-:
Animal proteins are the best to consume - especially milk - the full fat sort (Gold Top even better). I used to knock back cans of evaporated milk (Carnation)! Personally, I wouldn't count non-animal proteins you may get from grains, pulses etc. as part of my daily protein intake.
You can buy protein powders but I think they're too expensive although convenient.
Milk, cheese, eggs, all kinds of meat, poultry and fish are best. Don't worry about fat intake if you're bulking up.
Other supplements to take would be a basic multi vitamin/mineral tabet - that should do it!
Make sure that your routine is progressive - i.e. strive to add a little bit of poundage to the weights you're lifting as often as possible and/or increase the number of repetitions - keeping a training journal helps!
As regards food, you should analyse your current protein intake and increase it if required - opinions vary as to how much protein is need but I think you should aimf or about 1 - 1.5g per pound of bodyweight e.g. if you're 10 stone (140 lbs) try to get between 140 and 210 grammes of protein a day - pesonally I'd head towards the upper limit, but don't consume more than about 40 g at one sitting! Try to eat or drink a bit of protein every 2.5 hours or so - but don't feel you have to wake up in the middle of the night to eat - that can wait until you've really got the bodybuilding bug (-:
Animal proteins are the best to consume - especially milk - the full fat sort (Gold Top even better). I used to knock back cans of evaporated milk (Carnation)! Personally, I wouldn't count non-animal proteins you may get from grains, pulses etc. as part of my daily protein intake.
You can buy protein powders but I think they're too expensive although convenient.
Milk, cheese, eggs, all kinds of meat, poultry and fish are best. Don't worry about fat intake if you're bulking up.
Other supplements to take would be a basic multi vitamin/mineral tabet - that should do it!
If you want to bulk up then FPY is correct but from your question I am assuming you want to bulk up, not be a bodybuilder, just to be bigger, I hope I am correct in this assumption, if not just ignore me. Certainly the protein will definitely help you bulk up along with your exercise regime as FPY says but dont forget the other nutrients you body requires so eat plenty of fresh fruit and veg to keep yourself right.
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