I want to be bulkier !!!!!!

[LOU FERRIGNO JUNIOUR]

yeah my form is probly off , but that has costed me my kneecaps , plus i was increasing weight so now my knees had to pay the price .

i have to let them recover before i even do a single squat again otherwise i will have unwanted problems for nothing.

whats the difference with me increasing my weights once a week than 3 times i probs get there slower but safer, my deadlift has stalled at 105 kg so i think i should go little slower anyway.

 

[zedhed]

Hey LFJ, I would cut back on the squats to one really good workout once per week and then about 2 day after that do a really good work out on deadlifts. Or you could try front squats and drop the back squats for now. If you did front squats and deadlifts (not on the same day) that would be pretty dam good for legs and whole bod!

Bro you gotta take care of the bod you have. Its the only one you get and you have to live with it for the reast of your life. The idea here is to build up not tear down. Youre too young to be sacrificing your knees or any other parts for that matter. Thats not a good way at all to be thinking of how/why you workout. Dont sacrifice any part of you to work out. Learn what works for your bod and then do that.
Keep posting and keep up the good work.

If you continue to do back squats then drop that weight down and work out your technique. JoeD has an excellent primer on here for squats and he is a good enought guy that he will provide personnl help too if you provide vids for him to see. I am sure there are other experienced guys that will do the same. Hit some of them up. Dont be afraid to cuz they are here to help us all.

 

[ceo]

yeah my form is probly off , but that has costed me my kneecaps , plus i was increasing weight so now my knees had to pay the price .

i have to let them recover before i even do a single squat again otherwise i will have unwanted problems for nothing.

whats the difference with me increasing my weights once a week than 3 times i probs get there slower but safer, my deadlift has stalled at 105 kg so i think i should go little slower anyway.

nothing wrong with increasing weight once a week IMO. Better to do that and stay injury free than risk injury which might set you back for several weeks.

 

[LOU FERRIGNO JUNIOUR]

arite thanks man im going to go back to once a week but increase 5 kg a week that way i recover better.

should i still do 3 days a week or 2 day week split what is more suitable for me.

i remember zheds workout he gave me:

workout a: squats, bench, oh press

workout b: deadlift, pull ups, rows/hang cleans

this was for twice a week going heavy.

is 3 day better or 2 day it doesnt bother me as long as i see results, or do i need to do certain excercises like bench , oh prees, rows ect tiwce a week like the ripptoes style?

 

[zedhed]

Ahhh...so you see why 2x per week? Your bod needs time to recover. There is more to recovery then how you think you feel and now you are seeing that.
Ok, so you have tried going 3x/week and you see that your bod is kinda breaking down. Now if I were you I would take one or two weeks "light" and then go balls to the wall 2x/week of the workout that I suggested for you. For most people that works out very well. Most people tend to make better gains off of the 2x/week program then the 3x/week.
Good luck.

 

[LOU FERRIGNO JUNIOUR]

yeah well my knees aint conditioned enough for 3 x week squatting.

so now if i got this right i train each muscle once a week spaced out in 2days with the main compound movements 3 sets of 6 reps and increasing the weight each week.

im going to try this out i hope it suites me better than ripptoes it probably will tho.

 

[LOU FERRIGNO JUNIOUR]

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!

im thinking to switch presses with rows so i will have a little more energy , do you think this will be fine?

 

[zedhed]

Should be fine. Also bro remember that you are not in a race. For most of us mere mortals the gains and increases that you aquire over time are the ones that you will keep for a long time. Pay attention to your bod. If you can add 5kg fine, if you can add 2kg thats fine too. Nothing is carved in stone cuz we are all unique and different.
Keep up on the postings.

 

[LOU FERRIGNO JUNIOUR]

im going to run this tomorrow, should add a couple of sets of bicep curls or just cut them out completly , coz i really want my arms to get worked you know, but if i dont need them at all it dont bother me. also what about some dips and shruggs ?

 

[zedhed]

None of the above, its all already covered. If you are working heavy like you should be you dont need that stuff or want it. GO WORKOUT!