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Anonymous
/fit/, i need to bulk up. i have a fairly good diet. i eat a lot already so that's not a problem. i have an incredibly ectomorph body and i would really like to not wake up in the morning to see a stick in the mirror.

how do i bulk up? any techniques when weightlifting? i've heard about progressive overload and i wanted to know your opinions, /fit/
>> Anonymous
bump
>> Anonymous
>>54970
>>54975

Have you even read up on bodybuilding before? I mean, what you're asking is essentially the main goal of all bodybuilders.

Look around for a basic routine. Eat more, eat well. What exactly are you doing now to bulk up?
>> Anonymous
>>54980

i have. i torrented a ton of books on bulking like starting strength and all that jazz, especially the 5x5 thing and it utterly confused me. i also read that big compound exercises will get me big if i do them in progressive overload. today i did around 10 sets of squats, increasing loads by the set gradually until i get to the top, rows, bicep curl, bench press, and deadlifts.

so do i keep going with this plan or do you have a better one? i'm not being sarcastic; i seriously don't know what i'm doing since i've been working out for 6 months and i've only had minor gains, not even in an increase in arm circumference.
>> Anonymous
it's just that most magazines either make things simple or complicated. the 5x5 said that whatever i read in muscle magazines were irrelevant to bodybuilding, and there are a lot of letters in those muscle mags boasting about their gains from reading their magazine. so i'm really confused. are there any bulking techniques that an ectomorph can use?
>> Anonymous
if you're lifting 3 times a week and not getting bigger its probably your diet, write out everything you've had/you're planning to eat today.
>> Anonymous
as for my workouts, do i do compound exercises first then do isolation for a certain bodypart after?

breakfast: glass of milk, protein cereal bar, 2 slices of whole grain wheat bread

1 hour after breakfast: another protein cereal bar

lunch: a meat and potatoes stew (without eating it with white rice)

1-2 hours after lunch: bowl of cereal and a banana

dinner: more meat and potato stew

1-2 hours after dinner: more cereal

would one problem be that i'm not lifting heavy enough?
>> Anonymous
>>54990

also, i drink milk a lot between all meals.
>> Anonymous
>>54990

also, i have bellyfat from when i was with my ex-girlfriend and we used to eat out a lot. is it possible to get rid of that fat while eating a lot to bulk?
>> Anonymous
>>54986

Okay. Seperate the days you train appropriately. If you do all those exercises on the same day, that's pretty intensive work. It will probably make you strong, but you probably know that there's a notable difference between training for strength and training for mass.

If you're looking to just put on mass, I'd suggest putting exercises that work the same muscle group together in the same day. And also, look up more exercises to do on said days, working the same area. For example, a back day involving deadlifts, rows and pullups/pulldowns, a chest day for bench, dumbbell flyes and dips, and a leg day for squats, lunges and calf raises. Have a rest day in between each of these. There you go. About a simple a routine as you'll get.

>>54993

Your diet may be why you're not putting on weight so quickly. If you are as you say, an ectomorph, then your metabolism will already be pretty fast, right? By continually eating at so many intervals throughout the day, it won't slow down. It may be tougher to do, but you should go for having three or four very large, set meals rather than six small.

>>54996

And no. It is not worth the money/time/effort trying to bulk and cut at the same time. If you want to bulk, focus on bulking.
>> Anonymous
>>54993
lifting heavy will get you stronger sure, but lifting in general should make you bigger. I think you are not eating enough (although its good that you are drinking milk)

check this guy out: http://de.youtube.com/watch?v=HaspC4jnc-U

his routine is ABSOLUTE shit, he deadlifts and squats on the same day. The point of squatting is not being able to walk the next day. It's a full body exercise. However his eating is up to par:

7:00am: 4-5 eggs sunny side up, 6 slices ham or turkey, banana, 2 glasses milk, 1 glass juice, 2 pieces whole wheat toast
9:00am: Banana, protein shake, (whatever food I've stolen from breakfast...usually low fat cottage cheese)
12:00pm: some type of meat, banana, 4 glasses milk, 2 glasses juice, whole wheat bread 3 slices, (steal some meat for later), vegetables
2:00pm: Whatever I've stolen from lunch...usually 4-5 slices of meat.
3:00-4:30pm Workout: 1-1.5 hours
5:15pm: This is a huge meal for me...usually at least 5 glasses milk, 2 steaks or equivalent meat, cottage cheese with low fat yogurt and raisins, 4 pieces of whole grain bread, vegetables, (steal food for later)
9:00pm: snack- more turkey or chicken breast, water or protein shake
12:00am: before bed snack- banana, chicken breast, 2 tbs. peanut butter.

About the belly fat, once you get your diet mindset - eg: WHY AM I NOT EATING RIGHT NOW *run to fridge*

you can think about incorporating some HIIT on your days off, stuff like tabata sprints and bodyweight exercise will help you lose some of that fat.

Ideally though, you bulk up then cut the fat. The more muscle you build the more fat it will burn!
>> Anonymous
>>55004
>>55002

i love both of you. you are the antibiotic that is fighting the cancer that is killing 4chan
>> Anonymous
>>55004
That routine doesn't leave room for a social life. Or a job. Who's going to be cooking food and working out all day?
>> Anonymous
>>55026
someone who wants to get ripped