I need some advice from people who have experience in bulking…
Background:
I used to weight 105 lbs/47kg when I was 18 yo. My height was 5 feet 7 (170 cm).
Then I decided to bulk up and in about 8 months of doing Stronglifts 5x5 (very simmilar to Starting Strength), eating 3500-5000 kcal my stats were:
BW: 135 lbs/60 kg
1x SQ 225 lbs/100 kg
1x DL 275 lbs/125 kg
1x BP 135 lbs/60 kg
1x OHP 90 lbs/40 kg
Then I took a break from all the lifting and eating for several months and now my weight is 53 kg (5 feet 7, almost 20yo). Also I am weaker and technique is worser.
I am looking for a training program that will make me grow stronger and bigger as fast as possible.
SL 5x5 seems pretty good but I am wondering if there´s anything better. Also I hate the days where you do Squats, Presses and Deadlifts in a same day…Fried my brain.
Considered 5/3/1 with BBB…but didn´t liked that it´s a split and it´s 4x/week (I prefer 3x/week).
In the end it doesnt matter if you use stronglifts or 5/3/1, what matters is that you hit the gym on
a consisten basis and are giving some effort on your selected lifts. In my opinion you should pick something you enjoy, but at the same time are proven to work. There are hundreds of programs on this site for free, so it is just to do some searching and pick one you like.
I need some advice from people who have experience in bulking…
Background:
I used to weight 105 lbs/47kg when I was 18 yo. My height was 5 feet 7 (170 cm).
Then I decided to bulk up and in about 8 months of doing Stronglifts 5x5 (very simmilar to Starting Strength), eating 3500-5000 kcal my stats were:
BW: 135 lbs/60 kg
1x SQ 225 lbs/100 kg
1x DL 275 lbs/125 kg
1x BP 135 lbs/60 kg
1x OHP 90 lbs/40 kg
Then I took a break from all the lifting and eating for several months and now my weight is 53 kg (5 feet 7, almost 20yo). Also I am weaker and technique is worser.
I am looking for a training program that will make me grow stronger and bigger as fast as possible.
SL 5x5 seems pretty good but I am wondering if thereÃ?´s anything better. Also I hate the days where you do Squats, Presses and Deadlifts in a same day…Fried my brain.
Considered 5/3/1 with BBB…but didnÃ?´t liked that itÃ?´s a split and itÃ?´s 4x/week (I prefer 3x/week).
Any suggestions?
Thanks[/quote]
I also suggest the 5/3/1 full body template. But more importantly, you need to decide now if you are in this for the long haul, or are you gonna quit for “several months” and lose all your gains again?
So for the next several months to a year I want to decicate a lot of time into bulking up and once I reach my goals I will keep lifting weights as a secondary hobby…
forgot to mention that I feel kinda retarded if I´d do BBB 5x10 with an empty bar (on OHP, on BP maybe put like 5-10 lb plates)…it just feels off.[/quote]
Get the 5/3/1 e-book and read it, Wendler has plenty in there about not letting your ego get in the way of your progress. Big guys in the gym, they did light stuff before they lifted heavy stuff so they’ll appreciate what you’re doing. Anyone who would question what you’re doing probably isn’t and will never be big and strong.
So for the next several months to a year I want to decicate a lot of time into bulking up and once I reach my goals I will keep lifting weights as a secondary hobby…[/quote]
You should aim for atleast 70-75kg lean if you want to look like you lift, I doubt you will be able to reach those weights with 65kg at that height, except if you are a freak of nature. I weigh somewhere beetwen 60-65kg at 175cm and I look skinny as hell, I think I have too get to atleast 75kg to look like I lift and 80kg is probably the sweet spot for a natural at my height.
Eat more, train more, stay consistent… Sorry to tell you but you said you quit for a while and quitting never solves problems.
There is no way to get as strong as possible and as big as possible FAST. Hell if you wanna weigh 69kg and squat 3 plates, unless you’re gifted, it’s going to take more than 2-3 months. Lots more. I remember reading an article, a guy took 19 years to total elite; 1900lbs. 19 years! What have you done consistently for 19 years?
O and btw, someone at 5’7 150-160lbs at 8% bf will look much better than someone at 5’7 135 pounds. Why would you wanna stay so light?
Put some effort in, stop bitching about the extra day, stop bitching about how the big lifts kill you. Get strong and drink lots of milk.
One of your problems is you want to “gain as fast as possible” and stay at “8-10% bodyfat all year round” and lifting and eating “isn’t a no. 1 priority.” Good luck with that. There isn’t a magic weight-lifting fairy that will grant you a wish and make you big and strong, you have to commit to it and put in the work and not be afraid to gain some body fat in the process.
[quote]ChinaBoy wrote:
Then I decided to bulk up and in about 8 months , eating 3500-5000 kcal…
Then I took a break from all the lifting and eating for several months[/quote]
Well, ^There’s^ your problem
[quote]
I am looking for a training program that will make me grow stronger and bigger as fast as possible.[/quote]
It’s called food. I can’t show you the magic muscle gaining lifts until you eat enough otherwise your arms and legs will fall off. If you think eating 3000 calories and lifting is something you need a break from, I have bad news for ya.
[quote]ChinaBoy wrote:
My goal is to be 65 kg year long and with low body fat (8-10%)…[/quote]
Your shooting for 145? RLY?
[quote]
Strength goals are 300 lbs SQ, 400 lbs DL, 200 lbs BP, 20 pullups, 20 dips.[/quote]
This I like
[quote]
…once I reach my goals I will keep lifting weights as a secondary hobby…[/quote]
Last time you stopped “bulking” you lost 20 pounds. If you don’t see what the problem is I can’t help.
My plan is to focus on it hardcore for like a year…be at 65 kg.
And then focus hardcore on other areas while keeping lifting weights as a secondary hobby and slowly getting my lifts up.
Anyways didn’t got a lot of value but nevermind…
I am doing 3x5 for now, still working on technique…after I no longer add 2,5 kg 3x a week I will probably which to weekly (MadCow) or monthly (5/3/1) progression.
[quote]ChinaBoy wrote:
Then I decided to bulk up and in about 8 months , eating 3500-5000 kcal…
Then I took a break from all the lifting and eating for several months[/quote]
Well, ^There’s^ your problem
[quote]
I am looking for a training program that will make me grow stronger and bigger as fast as possible.[/quote]
It’s called food. I can’t show you the magic muscle gaining lifts until you eat enough otherwise your arms and legs will fall off. If you think eating 3000 calories and lifting is something you need a break from, I have bad news for ya.[/quote]
