hey fellas. ive been trying to bulk up for the past year and im struggling on whats best. im 180lbs and want to bulk to 220 in one year. i know i should eat eight meals per day but of what calories and such. please help. and excercise.
Seriously, 5x5 for every exercise? Try thinking outside the box a LITTLE, please.
Like austin said, "other factors"...things like diet, sleep, intensity, attitude, etc, have a much greater bearing on progress imo than some magical program using magical rep ranges and set schemes. If you wanna gain weight, simply eat more, and try not to dirty up the diet TOO much. Not much more complicated than that.
lol these guys are funny. The best program ive ever used and still use for bulking and even strength is called needsize 5x5. if u like 5x5 then do this. Google it, u wont be dissapointed. But also eat alot, thats a must
Most of those "funny guys" have been seriously at this game for many many years, and have the pics to prove it, whereas you've been at it for a year, have no pics, and constantly say stupid shit, like trying to combine WS4SB with 531. But what do they know, right?
At 180 lbs. your calorie level should be between 3,600 and 4,000 per day. About 250g protein, 450g carbohydrate, and 125g fat. Others have commented on your routine. Focus on simple goals....Squat 2.0x bodyweight for reps, deadlift 2.0x bodyweight for reps., Flat Press 1.5x bodyweight for reps, O.H. Press 1.0x bodyweight for reps, Bent Row 1.5x bodyweight for reps., etc.
Ive actually been training for 2 years and put on nearly 30kg in that time. So i think i would a thing or two about bulking. As i said, the needsize 5x5 program in my experience has been the best while on a good diet. not once did i try to incorporate WS4Sb and 5 3 1 lol ur delusional. And why would i put pics of myself up for a bunch of guys to see on a website? im not a homo
I HATE it when people act like they gained "x" amount of weight only to leave out the fact that they were 12 years old when they count how much they gained.
I was 95 fucking pounds as a high school freshmen yet you don't see me claiming a 200lbs gain in body weight because I only count what I gained since the age of 18 because I stopped growing in height. Had I known everyone else was counting since the start of puberty, then I can now claim to have gained more than anyone else here.
You talked about experience. Can we see some current progress photos of your development?
Why are you doing so many sets?? your doing the old arnold 70's type of workout. google DC training sometime. you need to cut your workout in half or even more. You do more sets in just one exercise that i do for the whole bodypart. Trust me, i know what works. doing high volume, sure it might work, but not nearly as well as a low volume, higher frequency type program.
5x5 is mostly for strength gains. only doing reps isn't nearly enough time under tension for max size gains. personally, i never go below 8 reps. anything below that is working more the nervous sysmem and strength not size. sure, you might get some size, but its not the best way to gain size.
I think the part that should stand out most is not the routine but where you mention that you have been trying to bulk for a year and are struggling. Speaking from experience, I am willing to bet it boils down to one thing: consistency. Either consistently pushing yourself in your training, consistently not missing training, consistently eating what you need, and so on. I was one of those "I eat a ton but I just can't gain weight" folks until I sat down and looked at what I ate. If you aren't gaining, I am betting that's where you should start. To give you an example of how just sticking to something and working at it can be that simple, I always liked this post of HeavyThrower(a member here)