Bulking workout help please :)

[Renfro9860]

Hey guys I could really use some help In bulking up but don't kno a awesome weekly workout plan. I'm starting to eat 5 times a day(only lean carbs and protein protein and protein xD) I'm also taking a scoop and a half of whey protein morning lunch and after workout and cretein once a day.But anyways I would greatly appreciate a perfect weekly plan workout. thanks guys!

Stats

height-6'3
weight-185
age-18
goal weight-210

[t-gunz]

well can you tell us what you have been doing lately?

[tjax03]

Hey guys I could really use some help In bulking up but don't kno a awesome weekly workout plan. I'm starting to eat 5 times a day(only lean carbs and protein protein and protein xD) I'm also taking a scoop and a half of whey protein morning lunch and after workout and cretein once a day.But anyways I would greatly appreciate a perfect weekly plan workout. thanks guys!

Stats

height-6'3
weight-185
age-18
goal weight-210

If you want to gain weight, replace the shakes in the morning and at lunch with more real food. You really only need a shake after working out, or in the morning if you plan on doing some cardio before eating your first meal. But pot up your workout routine and we will help you out. Just remember that whether you are cutting or bulking, diet will dictate your results much more than the training routine.

[baseline_9]

As far as your workouts are concerned i woupd reccomend you learn some basic compound movements that you can use forever

Squat
Deadlift
Benchpress
Overhead press
Barbell rows

These movements need to be the foundation to your workouts

Your body adapts and grows only when it has to, so make sure you are progressive in your training

If you want a basic guide to gaining weight here is one i wrote out

Good luck

http://forums.steroid.com/showthread.php?t=441465

[bigslick7878]

Hey guys I could really use some help In bulking up but don't kno a awesome weekly workout plan. I'm starting to eat 5 times a day(only lean carbs and protein protein and protein xD) I'm also taking a scoop and a half of whey protein morning lunch and after workout and cretein once a day.But anyways I would greatly appreciate a perfect weekly plan workout. thanks guys!

Stats

height-6'3
weight-185
age-18
goal weight-210

Every other day 1 bodypart per week works good for bulking.

But at 18 kid you will be gaining weight for the next 10 years naturally IF you eat right. For your body type you probably need about 4500 cal a day minimum. That will probably require a shake with all meals if you are eating clean.

[BigBuck6]

As far as your workouts are concerned i woupd reccomend you learn some basic compound movements that you can use forever

Squat
Deadlift
Benchpress
Overhead press
Barbell rows

These movements need to be the foundation to your workouts

Your body adapts and grows only when it has to, so make sure you are progressive in your training

If you want a basic guide to gaining weight here is one i wrote out

Good luck

http://forums.steroid.com/showthread.php?t=441465

THIS^^^

Being a tall guy myself @ 6'5", I would recommend starting with those big compound movements with dumbbells, barbells, hammer strength, etc. It would recruit less and less stabilizers as the workout progressed and also save your joints. Calorie-wise I always tell people to go high as long as the diet is fairly clean so I would suggest around 5k. Finally, I always take a protein shake right before bed so I don't wake up in the middle of the night hungry and it saves that precious muscle mass.

[Renfro9860]

Thanks for all the tips .. I think I'll go

day 1-chest/back
day 2-legs upper/lower
day 3-arms/shoulders
day 4-chest(dumbells)/core
day 5-off
day 6-legs/1mile cardio
day 7-arms/shoulders

[Renfro9860]

What u guys think? .. Starting my workout 2maro at aerofit, now I really need a workout partner! Lol

[P90]

i think if you can do cardio after your legs workout, you didn't work your legs hard enough with heavy enough weight.

[KeyMastur]

if you really want to gain weight, just be patient. you're 18. depending on your body type you're likely to put on 20 pounds in the next 2 / 3 years naturally

[baseline_9]

Thanks for all the tips .. I think I'll go

day 1-chest/back
day 2-legs upper/lower
day 3-arms/shoulders
day 4-chest(dumbells)/core
day 5-off
day 6-legs/1mile cardio
day 7-arms/shoulders

IMO this routine is no good for a beginer

When you are starting out your motor skills are useless, meaning you struggle to perform exercises with correct form

If you can perform exercises perfectly you are limiting ur potential and risking injury

So how do you improve your motor skills?

You practice more often.

So basically instead of doing ur whole body once per week or once every 4 days in this case, you shoul train with less total volume but train each bodypart 2x per week and also allow more recovery

IMO the best aproach for a beginer would be a split like this

Mon- lower body
Tue- Upper body
Thu-lower body
Fri- upper body

Not only does this give you more recovery time than you had before but. It increase the frequency of training each bodypart, which IMO is important for beginners

Just remember keep volume low and intensity high and you will be fine with this approach

A lower body workout may consist of 4 sets of squats and 4 sets of RDL's and your done

An upper body workout may consist of 4 sets BB rows, 4sets Benchpress, 4sets shoulder press

Keep it simple and grow from as little training as possible, this then allows for progression etc...

[Renfro9860]

Thanks for the info