[954Stealth]

Then you're good
Using that rest time effectively is smart. While working on your muscles it is also keeping you thermogenically busy too.
Really, the people who can spend 1.5 or 2 hours in the gym are the ones wasting time between sets.

Now if you were doing, for example, dumbbell curls and then switching to preacher curls then I would say no don't do that. If you have the energy to do another set of curls then you didn't push yourself hard enough on that first set.

[Billup]

Our gym in the plant is pretty miniscule, but I go when no one else is using it, so I just use the lifting machine (overhead lat pulls, bench, leg press, curls, flys, abs, and a couple others) and some random dumb bell works like shoulder shrugs, and some things I don't know what they are called, lol.

My time in the gym is usually 30 minutes to an hour depending on how I am feeling that day, and how much weight I am putting up. It's not a long time, but I try to keep the down time to a minimum of water breaks.

[UncleWede]

I don't know when you were in 9th grade, but you seem to have the same mentality I do in the gym.
bi-curls are grouped with tri curls. Get done in less time. Between sets, do some core work. Then on to the next muscle group, circling around for a second set of similar muscles with differing actions/machines/weights.

I always thought more reps/less weight was for more endurance, not more size. Maybe that's why my biceps never grew. . .

[Billup]

10 years ago. I'm still a young'n.

Yeah I thought doing more reps with less weight was essentially cardio. I try to work myself in the "middle" ground, because I really don't know how much I should be putting up on each lift quite yet.

[richardbb85]

Originally Posted by UncleWede

I don't know when you were in 9th grade, but you seem to have the same mentality I do in the gym.
bi-curls are grouped with tri curls. Get done in less time. Between sets, do some core work. Then on to the next muscle group, circling around for a second set of similar muscles with differing actions/machines/weights.

I always thought more reps/less weight was for more endurance, not more size. Maybe that's why my biceps never grew. . .

if you r looking for bigger arm, work the tripcep. it's like 2/3 of your arm.

[UncleWede]

Got a good arm workout last night, trying some new things I learned here. Got that leaden/pumped feeling in the arms this morning. Oh, and some joints reminded me I haven't done this much work in a while.

Did a first round of curls/extensions on machines at 15 reps x 4, with back and abs in between each set. Then off to lat pull-downs, again 15 x 4. Circled over to the stack for curls/presses and bumped the weight up to the point I was getting 6 reps, again 4 sets. Finished back at the heavy lat pull-up mixed with knee raises (again, economy of time) 6 x 3. Finally picked up some barbells in a weight range I've never tried for curls, and got 4-6 x 3. All done in about 45 minutes.

[954Stealth]

Originally Posted by UncleWede

Got a good arm workout last night, trying some new things I learned here. Got that leaden/pumped feeling in the arms this morning. Oh, and some joints reminded me I haven't done this much work in a while.

Did a first round of curls/extensions on machines at 15 reps x 4, with back and abs in between each set. Then off to lat pull-downs, again 15 x 4. Circled over to the stack for curls/presses and bumped the weight up to the point I was getting 6 reps, again 4 sets. Finished back at the heavy lat pull-up mixed with knee raises (again, economy of time) 6 x 3. Finally picked up some barbells in a weight range I've never tried for curls, and got 4-6 x 3. All done in about 45 minutes.

Awesome, @UncleWede !
Keep pushing those limits and you'll continue to reap the benefits

[kevinbahnz]

I missed my mini cardio session Weds night because it started thunder storming after work so I did 10 minutes of Xbox Fitness at home. Hit the gym Thurs morning for back and shoulders. I over slept this morning because my back and delts are sore as hell. I love that feeling.

[Billup]

Told myself today was the day to get out of bitch mode.

Brought all my gear with me to work. Going to hit the gym at my normal 2pm again every day. Should be interesting after a three week fiasco.

[UncleWede]

The push broom seemed the weigh about 2000 lbs this weekend, and I can still feel my lats from the mix last week.

Did my HIIT Saturday morning running the sideline on a U19 Boys soccer game.

[squishy]

Changed up my workout routine and nutrition, excited to see how it goes!!

Originally Posted by Billup

Told myself today was the day to get out of bitch mode.

Brought all my gear with me to work. Going to hit the gym at my normal 2pm again every day. Should be interesting after a three week fiasco.

How'd it go buddy?

[Billup]

Originally Posted by squishy

How'd it go buddy?

Pretty pathetic actually. Got tired pretty quick. Forgot what it's like to not go then just jump back in. Had to take it kind of slow. Not really hurting today, so I know I need to hit it harder today. I should be a lot more achy today, so I think my attempt yesterday was not my best, lol.

[UncleWede]

You have to wait 24-36 on return for the real pain. I hit shoulders and chest last night harder than probably ever, and it was the first time back. Joints ache, and I sit here sweating knowing pain is on its way. I had a cup of half-caff this morning to hopefully ease the pain a bit.

Running tonight before going to sign up for adult soccer.

[richardbb85]

finally 225 on the close grip bench, i usually do arms on sat to bring some sizes to the arm. close grip bench is probably the best compoud exercise for tricep IMO. making all kind of PR on this bulk and that's what it's about. bulk to make gains, diet to cut the fat n repeat. a lot of my friends tend to be in the middle, half ass their diet or just dont bulk right

[squishy]

Originally Posted by richardbb85

finally 225 on the close grip bench, i usually do arms on sat to bring some sizes to the arm. close grip bench is probably the best compoud exercise for tricep IMO. making all kind of PR on this bulk and that's what it's about. bulk to make gains, diet to cut the fat n repeat. a lot of my friends tend to be in the middle, half ass their diet or just dont bulk right

Few questions, if you don't mind...

What does your bulk look like? As in, how many calorie surplus are you in, and is it just a eat whatever the hell you want bulk, or lean bulk?

How long are you planning on bulking for?

[richardbb85]

Originally Posted by squishy

Few questions, if you don't mind...

What does your bulk look like? As in, how many calorie surplus are you in, and is it just a eat whatever the hell you want bulk, or lean bulk?

How long are you planning on bulking for?

IMO, dirty bulking is the best way but ONLY if you know how to diet down because the more weight you put on = longer to diet down. or u can do what people say "lean bulk", basically tracking everything at a surplus. everyone is different, we all have different activities levels = different calories to bulk/cut. some people cut at 3000 calories, some at 2500...etc. u basically find a #, let say 2500 calories, hit that for a week. if u gain weight then good, if u stay the same then up the calories to like 2700. n repeat. is all about finding that sweet spot and go from there. u want to gain about .8 to 1lb a week and bulk for 8-10months.

i track everything when i cut, so i dont like to track when im bulking. at the end of the day, we are not competing. there is no point of stressing yourself over some # all year long. i just make sure i get enough protein for the day(1g/lb) n fill the rest with carbs/fats. i still keep everything simple, chicken/beef/veggies/fruits daily. i dont eat candy/chocolate, soda once a while. i started around 176lbs (may 1st) and i am at 200lbs now. i mite go for another 10lbs to get my back thicker (back is my weakest). this stuff is really simple to be honest, eat to grow n track to cut and result will come if u stick with it.

[squishy]

Originally Posted by richardbb85

IMO, dirty bulking is the best way but ONLY if you know how to diet down because the more weight you put on = longer to diet down. or u can do what people say "lean bulk", basically tracking everything at a surplus. everyone is different, we all have different activities levels = different calories to bulk/cut. some people cut at 3000 calories, some at 2500...etc. u basically find a #, let say 2500 calories, hit that for a week. if u gain weight then good, if u stay the same then up the calories to like 2700. n repeat. is all about finding that sweet spot and go from there. u want to gain about .8 to 1lb a week and bulk for 8-10months.

i track everything when i cut, so i dont like to track when im bulking. at the end of the day, we are not competing. there is no point of stressing yourself over some # all year long. i just make sure i get enough protein for the day(1g/lb) n fill the rest with carbs/fats. i still keep everything simple, chicken/beef/veggies/fruits daily. i dont eat candy/chocolate, soda once a while. i started around 176lbs (may 1st) and i am at 200lbs now. i mite go for another 10lbs to get my back thicker (back is my weakest). this stuff is really simple to be honest, eat to grow n track to cut and result will come if u stick with it.

Thanks!

I've been bulking since July 7th, and now on September 11th I've went up from 178 to 196#. I try to hit as close to 4,000 calories as I possibly can (I'm 6'5" with a very fast metabolism). Honestly, I think I've even lost a bit of fat from that time frame, and have gained mostly muscle. Abs are starting to look nice and blocky, I'm more vascular, and I can actually now see my triceps lol. Now, I'm not saying I've gained 18# of pure muscle in 2 months, but being that I've never weight lifted before July in my life, it's gotta be mostly muscle. That being said, loooong way to go until I hit my goal of bulking up to 230-240# by March 1st, 2015, then cutting down to 220# by May 15th, 2015.

Out of curiosity, you say that you stay away from candy/chocolate and fill in the rest of your calories from carbs/fats once you hit your protein requirement, what are your go-to foods? I'm thinking rice, pasta, spaghetti, etc.? I try to get three big meals with 70g of protein and plenty of carbs, tiny bit of fat, and fill in the rest of the meals with maybe a cup of pasta, or some oatmeal. I eat plenty of fruit daily, as well as veggies. Just curious how flexible I could be, in your opinion, during this bulk, and what foods I could throw in that would only benefit me. I stay away from unnatural sugar, as I am very acne-prone. Any ideas?

Thanks in advance!

[954Stealth]

For me a clean, slow bulk is the best.

@squishy : in the first year you can make some huuuuge newb gains. Maximize that but do it smartly ( you need a shitload more than 70g's on protein). Eat at a surplus but don't eat shit. You can still eat clean at a surplus which will mitigate the yo yo nonsense

[squishy]

Originally Posted by 954Stealth

For me a clean, slow bulk is the best.

@squishy : in the first year you can make some huuuuge news gains. Maximize that but do it smartly ( you need a shitload more than 70g's on protein). Eat at a surplus but don't eat shit. You can still eat clean at a surplus which will mitigate the yo yo nonsense

Oh no, I meant 70g of protein in each of the three, I take in about 240-250g of protein a day. Haha

On that note, is there anything specific you would recommend for getting as much muscle as possible during my first bulk/first time lifting? Basically, just eat clean while at a surplus, lift heavy, and I should be on the right track? TIA.

[richardbb85]

Originally Posted by squishy

Thanks!

I've been bulking since July 7th, and now on September 11th I've went up from 178 to 196#. I try to hit as close to 4,000 calories as I possibly can (I'm 6'5" with a very fast metabolism). Honestly, I think I've even lost a bit of fat from that time frame, and have gained mostly muscle. Abs are starting to look nice and blocky, I'm more vascular, and I can actually now see my triceps lol. Now, I'm not saying I've gained 18# of pure muscle in 2 months, but being that I've never weight lifted before July in my life, it's gotta be mostly muscle. That being said, loooong way to go until I hit my goal of bulking up to 230-240# by March 1st, 2015, then cutting down to 220# by May 15th, 2015.

Out of curiosity, you say that you stay away from candy/chocolate and fill in the rest of your calories from carbs/fats once you hit your protein requirement, what are your go-to foods? I'm thinking rice, pasta, spaghetti, etc.? I try to get three big meals with 70g of protein and plenty of carbs, tiny bit of fat, and fill in the rest of the meals with maybe a cup of pasta, or some oatmeal. I eat plenty of fruit daily, as well as veggies. Just curious how flexible I could be, in your opinion, during this bulk, and what foods I could throw in that would only benefit me. I stay away from unnatural sugar, as I am very acne-prone. Any ideas?

Thanks in advance!

i get most of my carbs from rice. sweet potato/sweet potato fries/pasta r also good carbs. sometimes i will have bread with peanut butter/turkey burgers, buns with turkey sausage links for snacks.

http://www.johnsonville.com/products...y-sausage.html
6g fats 10g protein per link, so it's 30g of protein for 2 buns n 2 links. sth quick and easy when u dont have time to cook.

since u r bulking and also a beginner, dont worry about too much. just get ur protein in and enjoy life.

[richardbb85]

Originally Posted by squishy

Oh no, I meant 70g of protein in each of the three, I take in about 240-250g of protein a day. Haha

On that note, is there anything specific you would recommend for getting as much muscle as possible during my first bulk/first time lifting? Basically, just eat clean while at a surplus, lift heavy, and I should be on the right track? TIA.

u dont really need too much protein when bulking, 1g/lb should be enough.
just go to gym n give it all u got, as long as ur # keep improving then u r fine. u dont want to lift the same weights for weeks. keep adding weights n push urself to the max. i dont lift the heaviest weight at the gym, but i dam sure give it 100% everytime i go in.

what's your split like now

[squishy]

Originally Posted by richardbb85

u dont really need too much protein when bulking, 1g/lb should be enough.
just go to gym n give it all u got, as long as ur # keep improving then u r fine. u dont want to lift the same weights for weeks. keep adding weights n push urself to the max. i dont lift the heaviest weight at the gym, but i dam sure give it 100% everytime i go in.

what's your split like now

Oh yeah definitely, I try to hit new pr's on compound exercises every time I go to the gym, on squats, incline/decline bench press, and overhead press mainly (I don't really care too much for deadlifting). Seeing improvements steadily, especially on the squat, which used to be my weakest lift. Don't laugh, but when I started off in July, I put two 45s on the bar, went down to squat, and just fell straight to the floor haha. In fact, couldn't even squat 200# at that time. Now, I got 250# for a few reps, 2 months later. Slow but steady progress.

I want to build my body as symmetrical as possible, so I spend an equal amount of time pushing and pulling. I have time to hit the gym twice a day, one in the morning and one in the afternoon, so I do chest and biceps on Monday morning, back and triceps on Monday afternoon, shoulders on Tuesday morning, Legs on Tuesday afternoon, and repeat 3X a week. Abs I do weighted every other day, and non-weighting on the remaining days. I know it may seem like a lot of load, but I keep the volume down and lift heavy. 5x5's mainly for compound, higher reps for accessory work. Hitting PRs, so I figure it's working effectively.