Looking to bulk up!! - UK-Muscle Body Building Community

Young Dude · 09-04-2005, 12:20 AM

Hi, I'm new too this sight and i want to know how to bulk up. Im 15 years old and 5'6". I play rugby 4 times a week and attend the gym at least once a week. I've been going the gym for over a year now and can notice no real difference in my muscle size. I take protein shakes after every session but it doesn't seem to be working.

**big** · 09-04-2005, 12:26 AM

Well gaining mass is mostly diet based.

Sure, you can gain good strength with the right lifting routine pretty much whatever your diet (as long as you're not starving yourself). However, to bulk up in lean mass, you need to properly manipulate your diet.

List out your current diet and training routine, and we'll sort you out mate

**big** · 09-04-2005, 12:27 AM

Also, you posted this in the "News" section, so I've moved it to the Gaining Weight section so you'll get more responses.

samurai69 · 09-04-2005, 08:48 AM

Post up your diet and an idea of your routine, you say you are un the gym only once per week, and rugby 4 times (how many times training and how many times actually playin)

Young Dude · 09-04-2005, 10:19 AM

I train three times a week and i play once, my gym routine consists of:

bench- 3 sets of 12 reps
legs- 3 sets of 12 reps
pull down machine for triceps- 3 sets of 12 reps
etc...i basically do 3 sets of 12 reps with the maximum weight i can manage on every piece of equipment in the gym.

My diet is really awful and i need some advice on this:
Breakfast: Porridge
Dinner: Tuna pasta salad or Chicken slad sandwhich
Tea: vaires every day but it is usually unhealthy

thanks guys

**big** · 09-04-2005, 10:53 AM

Your training is not good mate. You need to concentrate on the compound work, not doing 3 sets of 12 with every piece of equipment in the gym. Base your routine around squats, bench, deadlift, chins, rows and military press. That's all you need.

Your diet also needs work. Try to eat 6 times a day minimum (every 2-3 hours or so). Take in a protein source with each meal (either meat or fish, or if you really can't eat anymore then a protein shake).

Young Dude · 09-04-2005, 11:42 AM

thanks, how many reps/sets should i do of these workouts and can you reccomend a good protein shake please

samurai69 · 09-04-2005, 11:53 AM

Quote:

Originally Posted by big

Your training is not good mate. You need to concentrate on the compound work, not doing 3 sets of 12 with every piece of equipment in the gym. Base your routine around squats, bench, deadlift, chins, rows and military press. That's all you need.

Your diet also needs work. Try to eat 6 times a day minimum (every 2-3 hours or so). Take in a protein source with each meal (either meat or fish, or if you really can't eat anymore then a protein shake).

Basically what "Big" says, also if its for your rugby and your technique is right, try some cleans, clean and press, power clean type movements. I think what big means is stick to around the 8 - 12 rep range, but concentrate on the bigger compund movements

**big** · 09-04-2005, 11:54 AM

Quote:

Originally Posted by Young Dude

thanks, how many reps/sets should i do of these workouts and can you reccomend a good protein shake please

Just a couple of sets of each of those compounds is fine. The 6-10 rep range is fine, but once you get more experienced, older, and more used to the exercises, you might want to go heavier with lower reps. Be careful when doing heavy at a young age - your growth plates won't have fused yet. There is nothing wrong with lifting young IMO, but you just want to be careful with form.

Rugby players also do well with moves like Good Mornings and Power Cleans - but these are pretty advanced moves that need proper instruction to perform, so it's probably better to start with the compounds for now and add these later.

Make sure to concentrate 100% on form and putting the weights up by a SMALL amount each week.

For whey shake post-workout, I like Dymatize Elite:
http://www.cheapuksupplements.co.uk/...fc0948ca8739da

You can get cheaper ones of course, but this one tastes nice mixed in water and is great to take right after your workout along with some dextrose or honey.

Also, milk is a good way to get calories in throughout the day if you struggle to eat lots of meat, especially at your age.

**big** · 09-04-2005, 11:56 AM

Oh I should also add - this is vital - remember to warm-up correctly.

Don't just go in and do 2 heavy sets with a big compound exercise. Do 2-3 lighter progressive warm-ups first.

Young Dude · 09-04-2005, 12:05 PM

thanks guys, but i dnt what the terms 'clean movements' mean.

**big** · 09-04-2005, 12:08 PM

Quote:

Originally Posted by Young Dude

thanks guys, but i dnt what the terms 'clean movements' mean.

This is a clean:
http://www.exrx.net/WeightExercises/...fts/Clean.html

**big** · 09-04-2005, 12:10 PM

In fact, any of the power lifts (look on the right-hand side of the page under "Olympic style weightlifts") are great for building explosive power, which is great for rugby:

http://www.exrx.net/Lists/PowerExercises.html

Just be careful with your form.

Captain Hero · 09-04-2005, 12:25 PM

wow man that exercise looks real difficult! when i do cleans i do it like deadlift/calf raise/upright row, i dont squat the weight or go into a shoulder press/ lunge type move though. Is a clean purely deadlift/ Calf raise/ Upright row without the squat/press/lunge?

**big** · 09-04-2005, 12:28 PM

Quote:

Originally Posted by Cap

wow man that exercise looks real difficult! when i do cleans i do it like deadlift/calf raise/upright row, i dont squat the weight or go into a shoulder press/ lunge type move though. Is a clean purely deadlift/ Calf raise/ Upright row without the squat/press/lunge?

It sounds like you're doing power cleans:
http://www.bodybuilding.com/fun/exer...me=Power+Clean

09-04-2005, 12:20 AM	#1 (permalink)
Young Dude Newbie Trainer Join Date: Apr 2005 Location: St Helens Posts: 21	Looking to bulk up!! Hi, I'm new too this sight and i want to know how to bulk up. Im 15 years old and 5'6". I play rugby 4 times a week and attend the gym at least once a week. I've been going the gym for over a year now and can notice no real difference in my muscle size. I take protein shakes after every session but it doesn't seem to be working.

09-04-2005, 12:25 PM	#14 (permalink)
Captain Hero is really, really, ridiculously good looking. Join Date: Jun 2004 Location: United Kingdom Posts: 6,788	wow man that exercise looks real difficult! when i do cleans i do it like deadlift/calf raise/upright row, i dont squat the weight or go into a shoulder press/ lunge type move though. Is a clean purely deadlift/ Calf raise/ Upright row without the squat/press/lunge? __________________ Captain Hero 1. Captain Hero To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25 up, 3 down To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. One of the most messed up characters in To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Captain Hero is a parody on Superman. He is also a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , enjoys To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , is a bisexual, has a childish personality and possibly a mental disorder, is at times a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , practices To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , had a romance with To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Bleh, and Unusually-Flexible-Girl. "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." ~Captain Hero. *"Good judgment comes from experience, and a lot of experience comes from bad judgment."*

09-04-2005, 12:26 AM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Well gaining mass is mostly diet based. Sure, you can gain good strength with the right lifting routine pretty much whatever your diet (as long as you're not starving yourself). However, to bulk up in lean mass, you need to properly manipulate your diet. List out your current diet and training routine, and we'll sort you out mate

09-04-2005, 12:27 AM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Also, you posted this in the "News" section, so I've moved it to the Gaining Weight section so you'll get more responses.

09-04-2005, 08:48 AM	#4 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	Post up your diet and an idea of your routine, you say you are un the gym only once per week, and rugby 4 times (how many times training and how many times actually playin)

09-04-2005, 10:19 AM	#5 (permalink)
Young Dude Newbie Trainer Join Date: Apr 2005 Location: St Helens Posts: 21	I train three times a week and i play once, my gym routine consists of: bench- 3 sets of 12 reps legs- 3 sets of 12 reps pull down machine for triceps- 3 sets of 12 reps etc...i basically do 3 sets of 12 reps with the maximum weight i can manage on every piece of equipment in the gym. My diet is really awful and i need some advice on this: Breakfast: Porridge Dinner: Tuna pasta salad or Chicken slad sandwhich Tea: vaires every day but it is usually unhealthy thanks guys

09-04-2005, 10:53 AM	#6 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Your training is not good mate. You need to concentrate on the compound work, not doing 3 sets of 12 with every piece of equipment in the gym. Base your routine around squats, bench, deadlift, chins, rows and military press. That's all you need. Your diet also needs work. Try to eat 6 times a day minimum (every 2-3 hours or so). Take in a protein source with each meal (either meat or fish, or if you really can't eat anymore then a protein shake).

09-04-2005, 11:42 AM	#7 (permalink)
Young Dude Newbie Trainer Join Date: Apr 2005 Location: St Helens Posts: 21	thanks, how many reps/sets should i do of these workouts and can you reccomend a good protein shake please

09-04-2005, 11:56 AM	#10 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Oh I should also add - this is vital - remember to warm-up correctly. Don't just go in and do 2 heavy sets with a big compound exercise. Do 2-3 lighter progressive warm-ups first.

09-04-2005, 12:05 PM	#11 (permalink)
Young Dude Newbie Trainer Join Date: Apr 2005 Location: St Helens Posts: 21	thanks guys, but i dnt what the terms 'clean movements' mean.

09-04-2005, 12:10 PM	#13 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	In fact, any of the power lifts (look on the right-hand side of the page under "Olympic style weightlifts") are great for building explosive power, which is great for rugby: http://www.exrx.net/Lists/PowerExercises.html Just be careful with your form.