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I'm trying to bulk in the gym but unsure how, I chest press 30kg dumbells and bench 90kg etc but no signs of bulk. 7 days ago I started eating 250g of protien a day broken up every 3 hours roughly including shakes. Gym 3 nights a week 2hours a time.
Any suggestions?
mate if your benchin 90 kilos you must be a decent size anywayQuote:
Originally Posted by Dropanuke
I have benched 105 and i was 16 and a half stone at the time
also bulking isnt anything to do with how much protien you eat its down to callories, you may or may not get more muscle mass if you eat lots of protien but you wont add any muscle mass if you dont eat more callories than you burn
the estimated minumum is 2500+ to add weight, unless you are doing cadio to then account for that too
and it doesnt matter how long you are in the gym, 2 hours could be a bit much obviously depending on your routine, 4 times a week at an hour at a time with a push pull routine worked for me
if 3 times a week is good for you look at something like rippetoes :)
First of all you must ask your self why you want to bulk? If it is for sports it must be really specific and in general benching is most of the cases not... Rippetoe is solid advice.
As mentioned, gaining and building strength are dependent upon your goal. It isn't always good for a boxer. But if it is more about aesthetics and you don't have any matches and want to take the time to build power and mass, this is the easiest way to go about it. The thing about this below program is that it will sap a lot of your recovery time for regular boxing training, as you need to put cardio on the back burner for it to be most effective
GOMAD - GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk | StrongLifts.com
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Riippetoe's program is popular for a reason. It's very simple to follow and very proven.