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need bulk

gamedog Posts: 4 Joined: 2005/03/27	2005/03/28, 10:49 AM I am 5'6'' 190lbs and pretty strong for my size.I am just getting started lifting.My workouts looks like this mon.benchflat3 sets of 10-incline dumbell flys 3 sets of 10-barbell curls3x10-hammer curls3x10 tues.squats3x10-leg extensions3x10-leg curls3x10-calf raises3x10 wed.off thurs.deadlift3x10,overhead press3x10,upright row3x10,shrugs3x10. Just wantd to know what you guys think of this workout its a old prison workout from some guys i know.
	2005/03/28, 12:18 PM This is more of a bodybuilding workout....although the reps are still a bit too high...If you want to 'bulk up'...ie gain mass....you need to train in the 6-8 reps for your working sets...... You should include some rows in your back workout(T-rows, barbell rows, cable rows) and pull ups(or cable pull downs)..... you also need to train your triceps to maintain proportion... if you're going for a powerlifting workout...then you're quite off....reps would be under 5.....for all working sets....and the exercises would be focused around 3 main lifts(ie squats, deadlifts, bench) and auxillary/secondary exercises to strengthen other muscles to help you improve on the big 3 lifts....you would also have a strength day and a dynamic/speed day...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/28, 12:33 PM for a powerlifting workout, lose the leg extensions, calf raises, and dumbbell flyes. Also, yes, lower reps. That and you should put more emphasiss on your 3 major lifts. Rather than doing the same sets in bench, squat and deadlift as in your auxillaries, you would want to do more sets for your main lifts.
timmstar Posts: 426 Joined: 2003/12/08	2005/03/29, 01:31 AM no triceps.. and only deadlifts for ur back??
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/03/29, 01:41 AM "no triceps.. and only deadlifts for ur back??" The dl is a great excersize but I wouldnt train it weekly. DO the dl's twice monthly in between do hypers good mornings reverse hypers and some glute ham work. You also do need thoose tri's along with front delts in the powerlifters bench movement. So you will need to do assistance excersizes also. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
timmstar Posts: 426 Joined: 2003/12/08	2005/03/29, 02:03 AM i know deadlifts are a great exercise for your back...if done correctly... but what i said was "only deadlifts for ur back?" meaning why not other exercies like goodmournings, rows, or chinups??
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/03/29, 02:17 AM !The dl is a great excersize but I wouldnt train it weekly. DO the dl's twice monthly in between do hypers good mornings reverse hypers and some glute ham work for lower back! -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
timmstar Posts: 426 Joined: 2003/12/08	2005/03/29, 04:45 AM well all in all this forum may be a strength one but his post was for "need bulk"... so i answered it that way..
gamedog Posts: 4 Joined: 2005/03/27	2005/03/29, 07:46 AM thanks 4 all the feedback.after i posted this message i looked into the bodybuilding message board and found a link menace3000 offered and it answered most of my questions thanks again. p.s. right now i want to ad some mass,but powerlifting is my long term goal.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/29, 10:15 PM you can add alot of mass through powerlifting. I read somewhere that under Louis Simmons' guidance, most powerlifters put on 20lbs in their first year with him. You want to be concered with whether the muscle you bulk with is functional, or just showy. BTW, timmstar and mike made an excellent point. for the back, it is ALL about the goodmornings.
	2005/03/29, 10:50 PM high pulls, cleans, good mornings, hypers, pin deadlifts should all be used more often than actual deadlifts.....
halfwind Posts: 1 Joined: 2008/01/30	2008/01/30, 09:04 AM hai
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/01/30, 09:06 AM Um Yeah ============ Quoting from halfwind: hai ============= -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
merrillj Posts: 197 Joined: 2007/06/28	2008/01/30, 10:39 AM WTF? This post is old as dirt.
	2008/01/30, 07:32 PM lmao...
arondaballer Posts: 1,054 Joined: 2003/06/14	2008/01/31, 02:10 PM haha I went thru the whole freakin thing. (sorry for bumpin it again) -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
duaneeddy12 Posts: 2 Joined: 2011/01/20	2011/01/20, 12:03 PM any idea's... im 14 stone 6'1 but now very lean and would like to be 15 stone and ripped for the summer, what type of foods should i eat?