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[HisshouBuraiKen]

Stats:

5'10, 175 lbs
Gym availability: Full gym, have time to work out 4 days a week (Sun, Mon or Tue, Thurs, Fri)
Squat: 275 5RM, 300 1RM
Bench: 190 5RM, 210 1RM
Deadlift: 275 5RM, 315 1RM
Press: 120 5RM, 135 1RM

I'm pondering where I want to go from here. I'm still kinda flabby, especially in the midsection, but I feel like I can exercise good control of my diet now after a couple month-long stints of doing a keto diet and dropping about 10 lbs. A recent work trip overseas combined with an upcoming long weekend visit to see my parents will give me about a 2 week break from the gym and I'm thinking of trying to bulk up for the first time in my life. I've never done so before and I've decided to shelve my fear of putting on a lot of fat since I've proven to myself now I can lose it with the right diet.

My question is, is bulking a good idea given my stats above? Or should I keep dieting until I like, get abs and THEN try to bulk? What program does FitnessGAF recomment for someone bulking for the first time? All I want right now is size. I was thinking of either doing the 3 month BBB 5/3/1 challenge posted above, or going back to stronglifts 5x5. then there's the Lyle Mcdonald bulking program linked to in the OP.

Basically, it's my first time bulking and am seeking some kind of direction and validation.

 

[Anbokr]

Hang there.

That's what I've been practicing for months now, 1 up with a jump and a 30 second hang. After I did that I started to move towards a very slow drop down, 10-30 seconds. Not seeing much progress though . Should I go back to just hanging for as long as possible, if so, how many sets/reps per workout?

 

[Idde]

So I've progressed a lot over the past 12 weeks, but I can't for the life of me complete a full set of Pullups/chin-ups. I'm able to jump and get 1, but when I go down slowly and relax, I cannot get back up at all--my arms just feel like deadweights. Are there any basic exercises I can do to get to the stage where I can successfully do a few pullups in a row? I'm not overweight, I'm in pretty good shape, and I feel stronger in every area except for this .

In addition to the above: lat pull downs and negative pull ups. So jump up, and let yourself go down, in about five seconds. And do core work.

edit: apparently you already do this. Do negatives for as much reps as you can. Do you do any lat pull downs?

 

[Brolic Gaoler]

That's what I've been practicing for months now, 1 up with a jump and a 30 second hang. After I did that I started to move towards a very slow drop down, 10-30 seconds. Not seeing much progress though . Should I go back to just hanging for as long as possible, if so, how many sets/reps per workout?

Something's off if you did that for a month then nothing happened.

Do as many as you can in one set, then hang as long as you can.

 

[Anbokr]

In addition to the above: lat pull downs and negative pull ups. So jump up, and let yourself go down, in about five seconds. And do core work.

edit: apparently you already do this. Do negatives for as much reps as you can. Do you do any lat pull downs?

I used to do a lot of lat pull downs, but I stopped after I doing the negatives.

 

[TheDarkStark]

That's what I've been practicing for months now, 1 up with a jump and a 30 second hang. After I did that I started to move towards a very slow drop down, 10-30 seconds. Not seeing much progress though . Should I go back to just hanging for as long as possible, if so, how many sets/reps per workout?

Lat pulldowns and assisted pullups.

 

[Noema]

So I've progressed a lot over the past 12 weeks, but I can't for the life of me complete a full set of Pullups/chin-ups. I'm able to jump and get 1, but when I go down slowly and relax, I cannot get back up at all--my arms just feel like deadweights. Are there any basic exercises I can do to get to the stage where I can successfully do a few pullups in a row? I'm not overweight, I'm in pretty good shape, and I feel stronger in every area except for this .

Pull-ups are way harder than chinups. If you can't do a single chin-up, then you shouldn't bother with pull-ups yet. Chin-ups will lead to pull-ups, so you'll go from; no chin-ups --> some chin-ups ---> solid sets of chin-ups ---> pull-ups.

Like others mentioned, use a lateral pulldowns machine; use a close grip with supinated palms and do a progression where you increase the weight each session. They should feel hard enough that you can't do more than 8 or 9, but not so hard that you can't do more than 3 or 4.

Keep doing this until you can do double negatives. Since you seem to be weakest at the bottom, do a regular negative with full range of motion, and then from the bottom try to do a half ROM chin-up (until your elbows are at about 90 degrees) and then do a negative from there. Double negatives can also be done at the top (do a negative from the top until your elbows are at 90 degrees, pull your self up from there and do a complete negative. ).

Using this method I was able to go from not being able to do a single chin-up to doing sets of 10.

The hardest part about chin-ups is being able to do a single one. Once you can do one it's easy to eventually increase the number of reps per set.

 

[bro1]

Stats:

5'10, 175 lbs
Gym availability: Full gym, have time to work out 4 days a week (Sun, Mon or Tue, Thurs, Fri)
Squat: 275 5RM, 300 1RM
Bench: 190 5RM, 210 1RM
Deadlift: 275 5RM, 315 1RM
Press: 120 5RM, 135 1RM

I'm pondering where I want to go from here. I'm still kinda flabby, especially in the midsection, but I feel like I can exercise good control of my diet now after a couple month-long stints of doing a keto diet and dropping about 10 lbs. A recent work trip overseas combined with an upcoming long weekend visit to see my parents will give me about a 2 week break from the gym and I'm thinking of trying to bulk up for the first time in my life. I've never done so before and I've decided to shelve my fear of putting on a lot of fat since I've proven to myself now I can lose it with the right diet.

My question is, is bulking a good idea given my stats above? Or should I keep dieting until I like, get abs and THEN try to bulk? What program does FitnessGAF recomment for someone bulking for the first time? All I want right now is size. I was thinking of either doing the 3 month BBB 5/3/1 challenge posted above, or going back to stronglifts 5x5. then there's the Lyle Mcdonald bulking program linked to in the OP.

Basically, it's my first time bulking and am seeking some kind of direction and validation.

I think bulking is extremely stupid except for the young or very skinny. You already have a bit of flab, why add more? Just keep on working out and adding weight. If you hit a plateau, add a few extra calories and rest more if needed.

 

[bro1]

Pull-ups are way harder than chinups. If you can't do a single chin-up, then you shouldn't bother with pull-ups yet. Chin-ups will lead to pull-ups, so you'll go from; no chin-ups --> some chin-ups ---> solid sets of chin-ups ---> pull-ups.

Like others mentioned, use a lateral pulldowns machine; use a close grip with supinated palms and do a progression where you increase the weight each session. They should feel hard enough that you can't do more than 8 or 9, but not so hard that you can't do more than 3 or 4.

Keep doing this until you can do double negatives. Since you seem to be weakest at the bottom, do a regular negative with full range of motion, and then from the bottom try to do a half ROM chin-up (until your elbows are at about 90 degrees) and then do a negative from there. Double negatives can also be done at the top (do a negative from the top until your elbows are at 90 degrees, pull your self up from there and do a complete negative. ).

Using this method I was able to go from not being able to do a single chin-up to doing sets of 10.

The hardest part about chin-ups is being able to do a single one. Once you can do one it's easy to eventually increase the number of reps per set.

Dumb question, but what's the difference between a chin and a pull, I just did a set of 20 with my palms neutral, pulling up to my chest.

With my rotator cuff, I can't do them any other way.

 

[Doodis]

Dumb question, but what's the difference between a chin and a pull, I just did a set of 20 with my palms neutral, pulling up to my chest.

With my rotator cuff, I can't do them any other way.

Chin=palms facing you.

Pull=palms facing away from you.

 

[Noema]

Dumb question, but what's the difference between a chin and a pull, I just did a set of 20 with my palms neutral, pulling up to my chest.

With my rotator cuff, I can't do them any other way.

Chiups: underhanded grip (supinated)

Pull-ups: over handed grip (pronated)

Chin-ups are easier because of the angle of the humerus, allowing easier elbow flexion. Also, they involve more muscle mass (higher biceps involvement).

Pull-ups have a 45 degree angle on the humerus and also have little biceps involvement, so the lats have to do most of the work.

 

[Brolic Gaoler]

Dumb question, but what's the difference between a chin and a pull, I just did a set of 20 with my palms neutral, pulling up to my chest.

With my rotator cuff, I can't do them any other way.

I posted an article a while back, but I don't remember where I got it from.

Basically pullups (wide/close does not matter) work everything chinups do, but work your shoulder MORE.

The whole "chin up for bicep" thing was debunked in that article.

I'll try to find the article later.

Chin=palms facing you.

Pull=palms facing away from you.

That's not what he meant.

 

[Brolic Gaoler]

Already found it.

http://articles.elitefts.com/traini...ps-does-it-make-a-difference-needs-formatted/

Chiups: underhanded grip (supinated)

Pull-ups: over handed grip (pronated)

Chin-ups are easier because of the angle of the humerus, allowing easier elbow flexion. Also, they involve more muscle mass (higher biceps involvement).

Pull-ups have a 45 degree angle on the humerus and also have little biceps involvement, so the lats have to do most of the work.

You should read that article, it has nothing to do with the bicep doing "more work."

 

[Doodis]

That's not what he meant.

Haha. Whoops.

 

[Dany]

Chin=palms facing you.

Pull=palms facing away from you.

What about palms facing in? I was able to to 3 sets of 15. I never tried before but I decided to give it a wack. I was quite proud of myself. My arms Havnt been this sore in awhile

 

[bro1]

Already found it.

http://articles.elitefts.com/traini...ps-does-it-make-a-difference-needs-formatted/



You should read that article, it has nothing to do with the bicep doing "more work."

Thanks!

 

[TheBear]

Also, my compression shorts just arrived.

What's the benefit of wearing compression shorts?

 

[bro1]

What's the benefit of wearing compression shorts?

Makes your junk feel awesome

 

[Noema]

Already found it.

http://articles.elitefts.com/traini...ps-does-it-make-a-difference-needs-formatted/



You should read that article, it has nothing to do with the bicep doing "more work."

Hmm, so it's mostly the angle of the humerus that impacts the elbow joint, so in a pull-up the ROM is increased?

It's surprising to me that pull-ups and chin-ups would have the same amount of biceps activation despite the amount of forearm supination.

 

[Brolic Gaoler]

Makes your junk feel awesome

Yup, and turns your ass into a swamp.

In all seriousness though it keeps everything super fucking warm and gives slight "compression" to everything involved.

That's it. It's not going to boost your lift, it's just there to keep you warm and snap free.

Hmm, so it's mostly the angle of the humerus that impacts the elbow joint, so in a pull-up the ROM is increased?

It's surprising to me that pull-ups and chin-ups would have the same amount of biceps activation despite the angle of the forearm.

Yup.

 

[Tashi]

I can also confirm that compression shorts are awesome. Going to have to buy some more though. Old ones fit like loose boxers these days.

 

[kevo_huevo]

What's the benefit of wearing compression shorts?

basically, what alienshogun said above. keep your stuff warm and wick sweat/moisture away. i always wear compression shorts when lifting, sometimes a shirt under my t-shirt, and i recently got some tights for when i plan on playing a lot of basketball that day or if it's cold outside when i do cardio.

possible broscience(?): i heard compression shorts/tights/shirts are supposed help aid in recovery as well. wiki tells me this:

Reduce muscle movement and vibration and focus the direction of the muscle
Reducing the risk of sports injuries
Maintaining body temperature and moisture wicking
Reducing the build up of creatine kinase which is an indicator of muscle tissue damage.
Reducing the time taken for muscles to repair themselves[3]
Reducing muscle soreness during post workout recovery
As an alternative to compression stockings they can be worn during long flights to reduce the risk of deep vein thrombosis (DVT) caused by pooling of blood in the lower legs

so you know, ymmv.

 

[Brolic Gaoler]

It should be noted that mine aren't normal compression shorts, and they most certainly don't wick shit away.

I'm using these, they are neoprene.

http://www.jackalsgym.com/store.aspx?prod_id=RH-WP

 

[kevo_huevo]

It should be noted that mine aren't normal compression shorts, and they most certainly don't wick shit away.

I'm using these, they are neoprene.

http://www.jackalsgym.com/store.aspx?prod_id=RH-WP

i'm sure they're highly functional, i can't even stand wearing a neoprene knee sleeve...but holy shit man, neoprene shorts? those are crazy.

 

[Brolic Gaoler]

i'm sure they're highly functional, i can't even stand wearing a neoprene knee sleeve...but holy shit man, neoprene shorts? those are crazy.

INFERNO.

It's like Florida humidity in summer meets Africa heat in my pants with these on.

So good.

 

[RumblingRosco]

It should be noted that mine aren't normal compression shorts, and they most certainly don't wick shit away.

I'm using these, they are neoprene.

http://www.jackalsgym.com/store.aspx?prod_id=RH-WP

Damn, those are... damn. Seem too hot for me.

I use these: http://www.underarmour.com/shop/us/en/mens-heatgear-compression-7-shorts/pid1232684-004

Not overly expensive and they basically do the job; I just hate using boxers for squats, feels uncomfortable. To each their own of course!

 

[kevo_huevo]

INFERNO.

It's like Florida humidity in summer meets Africa heat in my pants with these on.

So good.

LOL goddamn. i can imagine you've reached brand new levels of swamp-ass.

 

[The Last Wizard]

Chin ups are definitely difficult at first, my max was around 6. Since last week I've started doing 100 curls instead of chin ups and boy are they tough especially after you finish. I can barely keep my arms raised.

 

[Cudder]

Chin ups are definitely difficult at first, my max was around 6. Since last week I've started doing 100 curls instead of chin ups and boy are they tough especially after you finish. I can barely keep my arms raised.

100 curls...100...curls

 

[agrajag]

100 curls instead of chin-ups? :/

 

[Spiritreaver]

100 curls instead of chin-ups? :/

You gotta start the journey to 500 curls somewhere.

 

[UrokeJoe]

Question: If you were an old guy and you are lifting weights and the weight wasn't a problem, but your joints(elbows) were feeling the pain... what should be your plan of action?

This is me at 5'10" 240, 44 yrs.

 

[agrajag]

Question: If you were an old guy and you are lifting weights and the weight wasn't a problem, but your joints(elbows) were feeling the pain... what should be your plan of action?

take glucosamine and wear sleeves on your elbows?

 

[Brolic Gaoler]

100 curls instead of chin-ups? :/

You gotta start the journey to 500 curls somewhere.

100 curls...100...curls

Curls get the girls.

Chin ups are definitely difficult at first, my max was around 6. Since last week I've started doing 100 curls instead of chin ups and boy are they tough especially after you finish. I can barely keep my arms raised.

Your first mistake it seems is equating curls with chinups.

take glucosamine and wear sleeves on your elbows?

I am an older guy, going to be 32 in December. (Although not 44).

I went nuts on sleeves and pants. They help a lot, especially with "older" joints. At least for me they do.

I wear knee sleeves, elbow sleeves and those swamp ass inducing pants. I've also started going in full sweats or at least completely covered to stay warmer.

My elbows don't bother me at all anymore.

Also, take chondroitin (Triflex is what it's called at GNC).

Edit: Yeah, what agrajag said.

Edit 2: If you're going to get sleeves, get the good ones. I'd recommend what I have, which are Rehband from Jackalsgym.

 

[Anton Sugar]

take glucosamine and wear sleeves on your elbows?

Yeah, this. I used to have intermittent knee pain while squatting until I started wearing sleeves. Never underestimate warm joints!

 

[UrokeJoe]

take glucosamine and wear sleeves on your elbows?

I honestly appreciate your reply, but is that stuff real? I've been taking fish oil... But honestly I feel maybe some(supplements) of it will help, but most of it is just bullshit.

I just want to to know if I can get through it, or if I am only good for glue from here on out?

Edit: See more now, thanks guys. So sleeves? Will check into them.

 

[agrajag]

I honestly appreciate your reply, but is that stuff real? I've been taking fish oil... But honestly I feel maybe some(supplements) of it will help, but most of it is just bullshit.

I just want to to know if I can get through it, or if I am only good for glue from here on out?

Edit: See more now, thanks guys. So sleeves? Will check into them.

Can't hurt, it's not expensive anyway. But the sleeve part was the main thing.

 

[TheBear]

Yeah, this. I used to have intermittent knee pain while squatting until I started wearing sleeves. Never underestimate warm joints!

I have to warm up my knee with a resistance band before squatting otherwise it clicks like a mouse!

 

[rando14]

I have to warm up my knee with a resistance band before squatting otherwise it clicks like a mouse!

Eh my knees click but I've never felt pain from squats.

 

[Etrian Oddity]

This, how much are you actually eating calorie wise?

1800 a day. (I'm 6'1", 229 lbs, and probably have 30% bodyfat)

Today I ordered a food scale; from now on I'm going to be exact in everything. Gonna buy slabs of meat, butcher it into smaller units, and go from there. Done playing around.

My roommate said he believes I've bulked up since I began my Leangains approach. In any case, if I have been overestimating caloric intake that will no longer be a problem when I get my scale. He also thinks I've slimmed down, so his suggestion is that I put on muscle in the past 30 days while slimming down....

Also, I managed to fast 22 hours without bad hunger pains. I didn't intend to go for that long--schoolwork and BS get in the way of life--but it's good to know my body is making progress on how it holds itself.

 

[IceCold]

I may have posted a similar question months ago, but since I'm going to start working out again soon (company I work for will pay most of the cost for it ), I want to know you guys' input on this workout I saw on the bb forum before I start.

The workout:

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps - I'll be doing stiff legged deadlift for that
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps - I'll be doing laying tricep extension for that
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

This seems like a good bodybuilding workout (which is what I'm looking for at the moment) but I have one question:

On Day 2, they have bench as the main exercise and military press as an assistance while in Day 4, incline press is the main exercise. Wouldn't it be better to replace the incline press with military press (and make it a main exercise) and do incline press after bench on Day 2? I feel like this would be better since I've always looked at the military press as being one of the big lifts.

 

[Brolic Gaoler]

I'm sorry, but I have a very hard time believing you're not losing weight while only eating 1800 calories a day AND working out. Either you're calculating wrong, not measuring correctly or something.

Either that, or you have some serious issue.

It's good that you're trying to get more precise with it.

 

[The Last Wizard]

Don't get me wrong I'm still doing my chins, just on a different day now.

 

[MrOogieBoogie]

Did 16 straight pull-ups earlier tonight. New milestone for me, as the most I've done before was 15. Pretty stoked right now. Now to get to 17, 18, 19, and finally, the magical 20.

 

[Brolic Gaoler]

Did 16 straight pull-ups earlier tonight. New milestone for me, as the most I've done before was 15. Pretty stoked right now. Now to get to 17, 18, 19, and finally, the magical 20.

You of all people should be able to do like 50 of them without breaking a sweat.

I'm amazed you're not above 20.

 

[MrOogieBoogie]

You of all people should be able to do like 50 of them without breaking a sweat.

I'm amazed you're not above 20.

It's very strange. I plateaued on pull-ups a while ago, and I'm not sure why. On a really good day, I can do 10 muscle-ups in a row (even though the last few are a struggle), which is more than half of my pull-up total. Doesn't make sense. My body is strange, what can I say. But my goal right now is to get to 20 pull-ups, and I'll be working my ass off to get there.

By the way, check out this dude doing 76 dead-hang pull-ups. Beast.

 

[blackflag]

Shogun, did you get the belt in yet? Description says it won't slip which is the problem I have with my other EFS belt when I use it for deadlift.

Started trying to wear it for dead lifting last week and it sucks for that. Just slips constantly. I'm at weight now where I finally feel like I need a belt on deads

 

[Noema]

Chin ups are definitely difficult at first, my max was around 6. Since last week I've started doing 100 curls instead of chin ups and boy are they tough especially after you finish. I can barely keep my arms raised.

Are you doing them in the squat rack wearing a tapered belt, gloves and running shoes?

Spoiler

I guess you're doing Jim Wendler's 100 rep challenge

By the way, check out this dude doing 76 dead-hang pull-ups. Beast.

That's pretty awesome. I clicked expecting a cross fitter kipping every rep and swinging like Tarzan but this guy is legit.

 

[Brolic Gaoler]

Shogun, did you get the belt in yet? Description says it won't slip which is the problem I have with my other EFS belt when I use it for deadlift.

Started trying to wear it for dead lifting last week and it sucks for that. Just slips constantly. I'm at weight now where I finally feel like I need a belt on deads

No, they haven't shipped it yet, they are busy as hell getting ready for the LTT seminar right now, so it's probably going to be later this week/next week before it ships.

 

[abuC]

It's very strange. I plateaued on pull-ups a while ago, and I'm not sure why. On a really good day, I can do 10 muscle-ups in a row (even though the last few are a struggle), which is more than half of my pull-up total. Doesn't make sense. My body is strange, what can I say. But my goal right now is to get to 20 pull-ups, and I'll be working my ass off to get there.

By the way, check out this dude doing 76 dead-hang pull-ups. Beast.

Have you tried doing some weighted pullups?