ShapeFit.com

jpanzica · Joined: 01 Jan 1970 Posts: 2

I have been lifting weight on and off over the past several years with intentions to bulk up. Unfortunatly, this has not happened. I am currently 5'4" 130-135 lbs. My goal is to build some muscle mass and also strength. I have a bowflex sport and a couple freeweights.

2x25lbs
2x10lbs
2x5lbs

I have a protein powder, nox, weight gainer, and some glutamine suplament.

To be honest I have tried bulking up and was not impressed with any results. I want to give it another go though. I have been lazy with working out and want to get back in to it. Can anyone recommend a fitness program for me? Particularly with the bowflex sport or the stuff I have. How much cardio should I do? What kind of lifting, eating, supplements, etc....

I know this is a big question but in the past it seems I am not doing something right. So I figure to ask on here for some help.

jpanzica · Joined: 01 Jan 1970 Posts: 2

I have some creatine too. I am not sure it is any good. I bought it for like $6 from GNC. It seemed like I got the hiccups alot when I took it.

swanso5 · Posted: Thu Nov 06, 2008 7:22 am Post subject:

how heavy are the free wts you have FOR YOU? can you deadlift them all, squat them all, bench them all etc???

for food go to diet scetion and read "read before posting..."

LoudAccord · Joined: 27 Nov 2008 Posts: 3

less reps, more weight. Eat more too.

Do 4 sets of 6-8 with heavy weight.
Eat early(first thing when you wake up) and late(last thing before going to bed).

vamp · Joined: 01 Jan 1970 Posts: 761

no need for traditional cardio. Go with sprints (HiiT)about 2x/week. 3x full body workout. If you truely wanna bulk, you ain't do'n it with a bowflex! You need compound movements found in squats, deadlifts, bench presses, rows, chins and pull ups which are done with free weights. Rest only 1 day in a row!

Diet... Do as swanso said!!!!!

Cheers

chad1234 · Joined: 07 Dec 2008 Posts: 8

i agree with LoudAccord use heavy free weights till failure you will get alot bigger i was in the same position as you and i gained ten pounds in about two weeks also using creatine and protein and i eat as much as i can

paintball26 · Joined: 22 Sep 2007 Posts: 42

10 pounds in 2 weeks???

Hate to say it, but that's definitely not muscle...
that's all water weight from the creatine

I'd expect 10 pounds in more like 20 weeks with proper diet and training

Boss Man · Posted: Wed Dec 10, 2008 11:46 pm Post subject:

Agreed. Creatine could cause 10lbs of weight gain in 2 weeks, but not muscle gain. Remembering of course Creatine cause "by proxy" or adjunct muscle gains, probably not any direct ones, as you get the gains by having more power to lift heavier, not because Creatine increases muscle repair potential, or increases Test and GH potential, as it probably contributes little to none of those things.

chad1234 · Joined: 07 Dec 2008 Posts: 8

like i said i am new at this and you guys are prolly right but i am getting bigger and stronger im not saying that its just because of creatine thank you for the replies