I want to be bulkier !!!!!!

[zedhed]

As soon as youre done working out have a shake. I mean before the sweat even begins to dry on you have a shake. Then after about 2 hrs have another one.

 

[LOU FERRIGNO JUNIOUR]

okay im going to do this with all my heart, blood, sweat and tears.

the benching technique sounds good aswell im guna try that.

deep squats or parrarel?

pandlay rows or bent over rows?

behind head presses or front presses?

some more advice will be good to get me going

 

[zedhed]

That benching technique will save your shoulders.

Squats depends on your knees and flexibility. Go as deep as you can but keep your lower back flat. If you even start to let your lower back round you gonna fuck yourself up real bad. ON your squats you might want to start out at lighter weight wit h12 to 15 reps. I dont know how well you squat. Wear flat shoes and do not put anything under your heels. Do not let your knees come inward toward each other. Use a wide stance and you will want the bbl down on your shoulderblades not up on your neck.

Bent over rows. Keep your back flat and parallel to the floor. If you need to cheat on the last 1 or 2 by going more upright thats ok. But not like standing up more then 45°. On the rows, bring the bar up to the area from your waist to your lower ribbs. I know that is a lot of area but that will hit various muscle groups too for overall strength.

Front presses better for shoulder health. If you decide to use dumb bells keep them inline with your ear. You dont need to go lower then about your nose.

Dont worry about 1 rep maxes or any of that stuff. Just lift as heavy as you can to get your work sets done.

Eat all the protien that your BMR calorie requirements call for. What I am saying is eat protien instead of carbs. Have some veggies but mostly protien through milk, meats and eggs.

Carry a baggie of almonds and a hard boiled egg or two with you always....and eat em!

Drink 3-4 quarts H2o ED if you can. If you cant then work up to that.

 

[LOU FERRIGNO JUNIOUR]

im a pritty good squatter, so im guna go deep more sore the next day aswell.

should any tricep excercise and trap excercises you aint added any?

quartz how much is that in litres ?

 

[zedhed]

You will get plenty of tri and traps in your deads and presses. For now you want mass and power. That is all you need to focus on. On your deads do not arch your lower back (backwards) just pull your shoulders back and up.
3 quarts = 2.839 liters, 4 quarts = 3.785 liters.
REMEMBER you want to be totally blasted on your last reps. Even if you miss that last rep that is fine. Would be better to miss the last rep then have too much gas left in the tank.
For your shake right after workout, have it with milk.
Have one with water 45=30 mins before workout.

 

[Tblock1]

lol my arms are just over 18 inches lean as anything, i can bench press 170kg, and one arm dumbell row 120kg each arm, and bartbell curl 65kgs, squat 260kg, deadlift 310kg, close grip bench i stopped doign after i hit 140kg started hurting my wrists so i replaced it with dips

i have weak arm genetics though so ur arms most likely be alot bigger if you had my lifts

as mentioned above dont worry about the babrlel curls and close grips

chinups and dips will build big arms, curling 35kgs will never giv you a bgi arm, but doing a chinup with 100kg behind it will, or doing dips with 4 plates added to a belt will build big triceps

To me your most impressive lift is you seated shoulder press! No offense but your bench is almost lagging compared to your other lifts, your deadlift, squat, and press are very impressive though. It's probably because you had the shoulder pains though???

 

[LOU FERRIGNO JUNIOUR]

okay zhed thanks for all the advice and i will post updates on how i am progressing.

i went to another forum and told them the advice you given and there reply was :

"Do you expect to grow more from lifting less?? Work out AT LEAST 3 times a week. Forget the 'overtraining' bogeyman you will hear noobs rant on about"

kinda got me piissed, but im stil going to take your word for it and go for it.

 

[zedhed]

Well you have tried the volume route and arent happy with it. A lot of times in bodybuilding you will find that less = more. Best of luck to you and keep us posted.

 

[ledhead]

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

IMO, one of the reasons your arms are not growing is because your training them with shoulders. Train arms by themselves. Shoulders are considered a big body part, so they should be trained alone too. Try doing arms alone so you can hit them hard and not break them down by doing another body part with them.

 

[LOU FERRIGNO JUNIOUR]

ive been doing dome research and found the 3x5 ss workout, will this be any good for me to promote size with strength

the only difference between what zedhed has advised and this is that i be training one more day but i be hitting particular muscle groups twice .

has anybody had progress with this , anybody ??