Need help bulking

[Jhakk]

So far I have been bulking for about 2 weeks and gained 5 pounds. I weigh 130 and trying to go up to 170. Everytime I eat I always feel full after the fourth meal and can't take in anymore after. Anything I might be doing wrong?

[y3kbuddy]

you've only been bulking for 2 weeks. give it some time. give some stats as far as your diet and workout go also. without knowing what you're doing we can't tell you what you're doing wrong.

[Jhakk]

Since im still living with parents, is doing a little dirty bulking okay , can i still do skip rope, running, how much should i gain each week?

[narcsarge]

I doubt you should be doing so much cardio when your are bulking. Bulking phases are used to feed the muscle which your are hammering with size-building lifts. From what you posted; skipping rope, running, you don't post that you lift weights. We need to see the weight training portion of your workouts.

[Jhakk]

Day 1-Max effort Upperbody
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Bench Press

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.
Flat bench dumbell press (if your bench inclines, do incline press)

C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.
Bent-over barbell rows (http://abcbodybuilding.com/excercise...rebellrows.htm)

D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.
Bent-over dumbbell rear delt flyes
(http://abcbodybuilding.com/exercise3...rdeltraise.htm)

E. WEIGHTED ABDOMINAL EXERCISE - 3-4 sets of 8-15 reps.
Not really too much you can do with this one. Just do some weighted crunches. If you can hang from a bar, do hanging leg raises.

Day 2-Max effort lower body

A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.
Straight bar deadlifts
(http://youtube.com/watch?v=lfsOnYVb5...lift%26quot%3B)

B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps.
Walking lunges

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.
Romanian deadlifts
http://youtube.com/watch?v=XKYy1axju...an%20deadlifts
(If you have a leg curl station, do those instead)

D. GRIP TRAINING - Perform 3 sets of timed sets of 30 seconds
Plate pinching
http://abcbodybuilding.com/exercise3...andsqueeze.htm

Day 3-Repitition upper body
A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.
Regular push-ups, bar push-ups or suspended chain push-ups

B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.
Dumbbell triceps extensions (flat, incline or decline bench)
http://abcbodybuilding.com/exercise3/adamextensions.htm (Do this with a dumbbell instead of barbell)

C. VERTICAL PULLING - Perform 4 sets of 8-12 reps.
Chin-ups or Pull-ups

D. MEDIAL DELT or TRAP EXERCISE - Perform 3 sets of 10-15 reps.
Barbell or dumbbell shrugs
http://abcbodybuilding.com/exercise3/dumbbellshrugs.htm
http://abcbodybuilding.com/excercise/barebellshrugs.htm

E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Any manner of curl you want

F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.

BTW I don't have the equipment, I use freeweights

[narcsarge]

Ok looks pretty good. No squats? No military presses? 2 major compound lifts to pack on size. Eveything else looks good but for building mass I would suggest not going below 4 reps. 6-8 would be preferable but your body may be different. Make sure you are getting the 1.5 gr/lb of bodyweight in protein and some good complex carbs. If you are making strength gains but not seeing a difference in size, bump up your caloric intake by 500 cals for a week and see if that helps.

[Cammo]

Originally Posted by Jhakk

Day 1-Max effort Upperbody
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Bench Press

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.
Flat bench dumbell press (if your bench inclines, do incline press)

C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.
Bent-over barbell rows (http://abcbodybuilding.com/excercise...rebellrows.htm)

D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.
Bent-over dumbbell rear delt flyes
(http://abcbodybuilding.com/exercise3...rdeltraise.htm)

E. WEIGHTED ABDOMINAL EXERCISE - 3-4 sets of 8-15 reps.
Not really too much you can do with this one. Just do some weighted crunches. If you can hang from a bar, do hanging leg raises.

Day 2-Max effort lower body

A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.
Straight bar deadlifts
(http://youtube.com/watch?v=lfsOnYVb5...lift%26quot%3B)

B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps.
Walking lunges

You'd benefit more from either squats &/or leg press IMO

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.
Romanian deadlifts
http://youtube.com/watch?v=XKYy1axju...an%20deadlifts
(If you have a leg curl station, do those instead)

D. GRIP TRAINING - Perform 3 sets of timed sets of 30 seconds
Plate pinching
http://abcbodybuilding.com/exercise3...andsqueeze.htm

I wouldn't bother with this if you're starting out - your grip should be fine with the weights you're lifting.

Day 3-Repitition upper body
A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.
Regular push-ups, bar push-ups or suspended chain push-ups

If you've got free-weights, use them or do dips.

B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.
Dumbbell triceps extensions (flat, incline or decline bench)
http://abcbodybuilding.com/exercise3/adamextensions.htm (Do this with a dumbbell instead of barbell)

C. VERTICAL PULLING - Perform 4 sets of 8-12 reps.
Chin-ups or Pull-ups

D. MEDIAL DELT or TRAP EXERCISE - Perform 3 sets of 10-15 reps.
Barbell or dumbbell shrugs
http://abcbodybuilding.com/exercise3/dumbbellshrugs.htm
http://abcbodybuilding.com/excercise/barebellshrugs.htm

E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Any manner of curl you want

F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.

BTW I don't have the equipment, I use freeweights

Where's the calf work?

[Jhakk]

I replaced grip with squats but can i just add in military bench onto my day1? And how can i add calves, is it okay to do a little movement with my calves when squatting or deadlifts?

[narcsarge]

Originally Posted by Jhakk

I replaced grip with squats but can i just add in military bench onto my day1? And how can i add calves, is it okay to do a little movement with my calves when squatting or deadlifts?

Throw your Military or shoulder presses in here since you are targeting the delts and traps. As for you calves, you can grab dumbells or throw some weight on a barbell, get a 2x4 or 4x4 piece of wood. Place the balls of your feet on a piece that is long enough that it won't try to flip right over. Anything that will allow your heels to drop below your toes and then push up and really flex your calves at the top.

[Merk0135]

If you want to bulk eat a baked potatoe with every meal.

[BulfoniCustomZ]

yea i say give it some time it wont juz happen ova night

[Jhakk]

What about drinking water, how much should I drink per day cause I drink about 1.2L-3.8L

[kamashin]

actually u don have to ask how much you need to drink.. u wont possibly measure it, do u? juz drink as much water as u can... because muscles s made up of water too =D it oso helps in digestion... anway, i envy u quite alot.. u gain 5 pounds in 2 weeks i only can gain 1 pound one wk !! omg!

[_SaVvY_]

Originally Posted by Jhakk

So far I have been bulking for about 2 weeks and gained 5 pounds. I weigh 130 and trying to go up to 170. Everytime I eat I always feel full after the fourth meal and can't take in anymore after. Anything I might be doing wrong?

seems a bit strange, it depends what the 4th meal is tho

5lbs in 2 weeks is good, thats 10 a month if you keep it up

deadlift + squat + press = base of a good bulking routine - eat good clean foods everytime your hungry, most of which should be carbs - http://www.whfoods.com/

[dannyboy9]

Originally Posted by Merk0135

If you want to bulk eat a baked potatoe with every meal.

IMO your taste buds will go dull real fast eating a baked potato every meal. I would recommend drinking milk with every meal if your body can digest it well.

Originally Posted by Jhakk

What about drinking water, how much should I drink per day cause I drink about 1.2L-3.8L

A gallon minimum

[Cammo]

Originally Posted by Jhakk

What about drinking water, how much should I drink per day cause I drink about 1.2L-3.8L

I drink at least 600ml with each of 6 meals I have a day - on top of that is the water I use in my shakes & the 1.5L I drink on workout days, & the 750ml I have when swimming (+ the odd mouthfull of pool water ).

[Jhakk]

Is there any feeling I should have when bulking? Some people tell me that you cannot be in the hungry mode, just keep on eating like a beast and do it like it's your new job. Should I feel like I'm super bloated or something or just feel a bit full? I had to ask because I'm starting to hate eating a lot because I'm still living at home and going to school and I can't make any food I want.

[$UPERM@N]

Originally Posted by Jhakk

So far I have been bulking for about 2 weeks and gained 5 pounds. I weigh 130 and trying to go up to 170. Everytime I eat I always feel full after the fourth meal and can't take in anymore after. Anything I might be doing wrong?

sorry man. i can't be there to stuff the food in your mouth

[Papasmurf]

Originally Posted by Cammo

Where's the calf work?

tsk tsk cammo, grip is just as important as anything else. Would you say to a man with big triceps to stop working them, because his bench is fine for them right now?

[Cammo]

Originally Posted by Papasmurf

tsk tsk cammo, grip is just as important as anything else. Would you say to a man with big triceps to stop working them, because his bench is fine for them right now?

I asked where his calf work was???

In regards to his forearms, he is a newb - forearm work is probably one of the lowest on the list of priorities for newbs, I'd spend the time concentrating on something else for now!

Being a newb, I assume he doesn't have big 'anything' yet!