Need a bulk up, some tips?

Uturn

im about 5,7 135lbs but i wanna bulk up abit. Im looking to put abit of mass on, what's the best way to go about it? Is it worth taking any of those protein shakes, weight gainers etc? does that **** actually work?

Im generally quite a small build person and it's hard for me to put weight on because i have a fast metabolism! I can eat alot but still i find it hard to put on any weight! What's the best way to go about it? Im looking to put atleast a stone on!

Any tips would be much appreciated

Casual.

#1Assassin

idk why people keep asking how to bulk up on this forum. first of it has nothing to do with boxing, second its pretty much common knowlege u need to increase your carb intake, and finally and most importantly theres like 1200 threads just like this already..

eat lots of carbs, you need protein too obviously and a shake isnt a bad way to get it. but carbs is the main thing.

disolly

i find when i do more weight at the gym so i am doing 6 reps instead of 12 , helps for muscle mass. or even less reps but i am no trainer. i like protein powder. Its good to have protein whether its powder or not, after workouts and its also good to have it like 30 mins before a workout. It helps your muscles build and recover. My brother did creatine a couple years back for like 4 months and he was the most jacked he has ever been. he would normally be like 155-160, he was up around 170, and alot of people say that would just be water weight but i thought his mass was very noticeable. He didnt like taking it though. but i think protein is always good.

disolly

yeah i agree with the guy above though, if you are into boxing at all, bulking up is a negative, stay lean and work to getting cut.

Squirrel

Compound exercises (squats, rows, presses etc). Starting out try 5x5 sets/reps - look up rippetoes starting strength programme.

Boost your calorie and protein intake, I highly recommend nuts of all varieties and a protein supplement.

also, increase your water intake and start taking a multivitamin.

alza1988

Rosstraining
Hardcore Training
An Experiment In Mass-building And Athletic Performance
http://www.rosstraining.com/articles/hardcore.html

TheNegation

Eat More Food.

Seriously that's really all there is to bulking up. Just increasing your calories

doomer36

Want bulk? Heavy weights, creatine and lots of good food

SOPH~ REP. · 05:34 PM

Weight gainer alot .INCREASE YOUR CALORIE INTAKE ,LETS SAY 2500-3000 CALS A DAY.ITS WHAT NELLY DID.HE WAS SKINNY NOW HE'S LIKE 220.

#1Assassin Undisputed Champion Join Date: Jan 2008 Posts: 6,028 Rep Power: 19 Points: 2,084,224,002.66 Bank: 71,625,175.31 Total Points: 2,155,849,177.97 Donate	idk why people keep asking how to bulk up on this forum. first of it has nothing to do with boxing, second its pretty much common knowlege u need to increase your carb intake, and finally and most importantly theres like 1200 threads just like this already.. eat lots of carbs, you need protein too obviously and a shake isnt a bad way to get it. but carbs is the main thing.

disolly Interim Champion Join Date: Nov 2009 Posts: 953 Rep Power: 0 Points: 34,791.49 Bank: 0.00 Total Points: 34,791.49 Donate	yeah i agree with the guy above though, if you are into boxing at all, bulking up is a negative, stay lean and work to getting cut.

Squirrel Undisputed Champion Join Date: Aug 2008 Posts: 1,376 Rep Power: 7 Points: 48,744.62 Bank: 0.00 Total Points: 48,744.62 Donate	Compound exercises (squats, rows, presses etc). Starting out try 5x5 sets/reps - look up rippetoes starting strength programme. Boost your calorie and protein intake, I highly recommend nuts of all varieties and a protein supplement. also, increase your water intake and start taking a multivitamin.

alza1988 Undisputed Champion Join Date: Jan 2008 Posts: 10,078 Rep Power: 49 Points: 873,960,149.57 Bank: 2,754,859,741.03 Total Points: 3,628,819,890.60 Donate	Rosstraining Hardcore Training An Experiment In Mass-building And Athletic Performance http://www.rosstraining.com/articles/hardcore.html

TheNegation No Picks Join Date: Jun 2009 Age: 24 Posts: 2,843 Rep Power: 14 Points: 14,101,112,653.29 Bank: 4,696.05 Total Points: 14,101,117,349.34 Donate	Eat More Food. Seriously that's really all there is to bulking up. Just increasing your calories

doomer36 Up and Comer Join Date: Nov 2009 Posts: 35 Rep Power: 0 Points: 1,094.75 Bank: 0.00 Total Points: 1,094.75 Donate	Want bulk? Heavy weights, creatine and lots of good food

SOPH~ REP. Undisputed Champion Join Date: Aug 2009 Posts: 1,419 Rep Power: 6 Points: 94,285.82 Bank: 0.00 Total Points: 94,285.82 Donate	Weight gainer alot .INCREASE YOUR CALORIE INTAKE ,LETS SAY 2500-3000 CALS A DAY.ITS WHAT NELLY DID.HE WAS SKINNY NOW HE'S LIKE 220. Last edited by tbradf11; 11-30-2009 at 05:34 PM.