I want to be bulkier !!!!!!

[LOU FERRIGNO JUNIOUR]

im on 4 day split:

chest
back
rest
legs
shoulders / arms

im not really bulky looking but boy do i wana be. how to i get a bulkier physique. i eat 200g protein a day.

my lifts are

bench 65 kg
squat 85kg
presses 45kg
rows 45kg
deadlift 95 kg
close grip bench 45 kg
barbell curl 35 kg

why aint my arms got thicker looking and that goes for the rest of my body.

my arms measure a lowsy 15 and a half inch fully flexed , which is not making me happy

 

[LOU FERRIGNO JUNIOUR]

@ thatbloke

yeah thanks, im trying to get stronger my lift have been going up in the last 2 months. im ainming to do 1.5 bw squat, 2 x bw deadlift and 1 x bw bench press.

but tell me something, how much did you lift just to get 16 and half inch guns , on all lifts ?

if you dont mind me asking coz ur guns look quite big

 

[zedhed]

Get rid of the CLG and the curls. Add in chin ups or pull ups. You need to eat eggs, nuts but not penuts, natty penut butter, lots of meat, chicken, pork and beef. DRINK MILK, 3+ GLASSES PER DAY!You need to eat lots of food. Go to a Hardgainer Style of workout, workout 2 days per week but workout hard and heavy. Yoo will bulk up. Do 3 working sets of 6-8 reps and get plenty of rest, even take a nap if you can.

 

[LOU FERRIGNO JUNIOUR]

thanks for advice, if i workout 2 days a week and just eat wouldnt i just be getting fat and how will i fit in a full body workout ?

 

[zedhed]

1. If you adjust your caloric intake to your specific needs then no you will not get fat. You need to find your base metabilic rate, you can look that up via Google to determine your calories. Its even on here somewhere.
2. Right now you are most likely getting in way too much volume. If you work your bod by doing heavy compound worlouts you will build a big solid foundation.
3. You will probably find that you are spending less time in the gym doing it this way. Do an A workout and a B workout, something like this,

Workout A
Squats
Bench
Presses

Workout B
Deadlifts
Chin Ups
Bent over BBL Rows Or Hang Cleans

You work these hard with good form and WEIGHT. You eat as above and get lots of rest you will grow. Oh yeah add fish to meats. The only supps you really need are Multi Vits, Protien Powder, Fish oils, Cal Mag Zinc tab and you are good to go.
Good luck bro!

 

[LOU FERRIGNO JUNIOUR]

okay thanks for the workout , ir still kind of scares me just to workout twice a week. because a shit load of money protein shakes and if im just drinking them and working out less i think it might be a waste of time and money. but i might just try it out .

cal mag and zinc do i get each tablet seprately or a combonation single tablet

 

[zedhed]

Combination tab.
Bro, IF you figure your Base Metabolic Rate and adjust your calories you will be fine. As for your supps if you have em use em, they arent gonna hurt anything. But always remember real food is best ALWAYS! That is what your bod was built to work with.
You do that workout (with your heart in it) for 6 months and you wont even recognize yourself. Change the order around and increase/decrease your reps so you dont get stagnent and go for it!

 

[zedhed]

Do a 5 to 10 min general warm up on the bike or treadmill, have your heart rate at around 130 bpm. After your workout do a 5 min cool down the same. THIS IS ALL THE CARDIO YOU WILL DO DURING THIS TIME FRAME! You should be lifting hard enough and heavy enough that you wont have the energy or desire to do cardio. Add weight every week to every lift but keep your form in check. Even if youre only adding 2 1/2 lbs youre still adding.

 

[LOU FERRIGNO JUNIOUR]

okay im guna go for it , and look at the benfits its gives me more free time

how many sets and reps per body part and how long should i workout for 45 mins or an hour ?

thanks for advice man i hope this works

 

[zedhed]

Your workout takes as long as it takes. You can take a little bit longer rests between sets in this kind of program.
You are gonna be stressing your bod big time. Do enough warm up sets so that you feel ready to go. But dont use too much weight so that it robs you in your work sets.
For work sets start out at 3 set of 6 to 8 reps. Then after a few weeks go to 2 work sets. The work sets MUST be balls to the wall. If youre just about to blow chow youre doing it right. In your work sets even if you have to reat pause at 1 rep thats fine. Your goal is to have decent form and BIG WEIGHT!
For bench, you want the weight over your lower ribs not your nipps.
On your chin ups as soon as you can do 10 add weight.