[ALEXIS_DH]

hey, since there is no quorum in the fitness forums..

next week am switching from a loosing fat diet, into a bulking diet.
i´ve been doing light weight training for 3 weeks, switched to medium this week.

what is the difference between the sets you´d do for volume (as on thick) and those you´d do for definition (as on bruce lee thin but ripped) how much is that defined by genes? and how much by training?

 

[JohnE]

If you are trying to bulk, eat everything in sight, lots of protein and yes, even fat. Keep the reps low, 4-8, and the weight heavy, 70-85% of of your one rep max. If you dont have a training partner, get one now. Alot of your sets should be to failure. Total sets should be in the 8-12 set range. Also, concentrate on multi joint exercises, squats, bench press, military press, deadlift and the like.
For a good bulking program, get the book "Super Squats" by Randall Stoessen.
Good luck!

 

[MtnBikerChk]

hey, since there is no quorum in the fitness forums..

next week am switching from a loosing fat diet, into a bulking diet.
i´ve been doing light weight training for 3 weeks, switched to medium this week.

what is the difference between the sets you´d do for volume (as on thick) and those you´d do for definition (as on bruce lee thin but ripped) how much is that defined by genes? and how much by training?

I'd take your questions to a bodybuilding forum like www.ironmagazine.com

good luck.

 

[BurlyShirley]

Apply for a sherpa postion...like we talked about.

 

[johnbryanpeters]

Give up and develop your paunch.

 

[stevew]

Give up and develop your paunch.

I know I have exceeded my wildest expectations.

 

[fiddy_ryder]

Like JohnE said.. compounds are the way to go... eat eat eat, then sleep sleep and eat some more.. 8 hrs sleep is KEY. Genetics play a huge role in how big someone gets. and whether they are the thick or ripped.

 

[ALEXIS_DH]

If you are trying to bulk, eat everything in sight, lots of protein and yes, even fat. Keep the reps low, 4-8, and the weight heavy, 70-85% of of your one rep max. If you dont have a training partner, get one now. Alot of your sets should be to failure. Total sets should be in the 8-12 set range. Also, concentrate on multi joint exercises, squats, bench press, military press, deadlift and the like.
For a good bulking program, get the book "Super Squats" by Randall Stoessen.
Good luck!

thanks.

i´ve been on a 3 set by 15 reps routine on most muscle groups since i started the loose fat part.

i talked to the gym trainer 2 days ago, after talking to the nutrionist who switched me to a bulking diet, and he told me "your routine is fine, just keep the 3-15 on the machines (that isolate muscle, instead of compound motion)".. and i was like wtf? i had the impression high rep low weights were for endurance and stuff like that. i got kinda confused.
then he hinted that i should buy the "10 session personal trainer" scam to get "better results".

its a gold´s gym, their marketing is dubious, they try to hook you on one thing, sell you the next step, and so on....
sketchy business practice...
thanks guys, now i have a better grip on the topic.