[Powerlifter]

Originally Posted by iainthegreat

Hi,

I'm 5ft 11 and weigh 68kg. I would like to bulk up a bit but I want to stay lean as possible. What sort of routine would you recommend and should I consider taking suppliments i.e protein shake. Sorry if this is really vague.

Clean bulks are possible, but they take longer.

That said you sound like a total ecto with that height/weight ratio so you probably won't add to much bodyfat anyway (althouth adding muscle will be harder for you).

You need a basic routine which primarily focuses on strength with a few higher rep things, then once a foundation is achived if its mainly asthetics your after you can switch to a more bodybuilding style split. It will take take however.

Something along the lines of this to start with for about 6 months.

Day 1:
Squats 5 x 5
Bench Press 5 x 5
Push Press 5 x 5
Close Grip Bench/Skull Crushers 3 x 8

Day 2:
Deadlift 3 x 5
Barbell/Dumbbell Row 5 x 5
Barbell Shrugs 5 x 5
Pulldown varient/chin 3 x 8

Weights should stay constant across the sets, eg warm up, then do 5 working sets with a set weight.
When you are capable of hitting 5 x 5 with a set weight, add 1.25kg to each end of the bar and start again, keep this linier progression going.
It will be very hard, and you may be tempted to break away to the poser band but this will be the best way to bulk up for such a skinny lad.

Once you have achived that and started the foundation for strength you can add an extra day in and mak the workouts more squat/push/pull orientated so something like this

Day1:
Squats 5 x5
Front Squats 3 x8
Romanian Deadlifts 3 x 5
Calf work 3 x 8

Day 2:
Bench Press 5 x 5
Push Push Press 5 x 5
Incline Press 3 x 8
Close Grips 3 x 8
other tricep movement 3 x 8

Day 3
Deadlift 3 x 5
Partial deadlift 3 x 5
Freeweight row 3 x 5
Pulldown varient 3 x 8
Bicep Curl varient 3 x 8

[Powerlifter]

Originally Posted by Qrace

Would you say it's worth me considering powerlifting? Or even training in that sort of strength direction?

I'm 5'6" and about 116lbs. Currently doing a 3 day bodybuilding split and recently come off a cut dropped about 15lbs and now trying to bulk up cleanly.

Deadlift: 120kg for 10 reps
Squats: 65kg for 10 reps
Smith Bench - 20kg a side for 10 reps or Dumbell Bench of 20kg DB's

I was thinking if i did maybe a 5x5 routine for a while and upped my strength i'd be able to hit 3x bodyweight for deadlifts. worth pursuing or would i still be quite far off most other real lifters?

I don't see why not, I belive Steven Scholour is the current jnr British champ in the 55kgs with around 90kg squat/not sure on bench and 180kg deadlift, so your not a million miles off the champ- give it a shot mate!

[Smack]

Do you think there is too much Westside dogma floating around internet forums?

[Powerlifter]

Originally Posted by Smack

Do you think there is too much Westside dogma floating around internet forums?

[beefmaster]

Originally Posted by Powerlifter

My personal training was done in the military

what regiment?

[Arteta]

Originally Posted by SMed

I got this by letting my knees slide forward at the bottom of the squat. Fixed and paid attention to my knees at the bottom and it completely went away. I've heard a few other guys have the same experience.

Easier said than done, even if I know what my problem is, I still have to adjust my squat, i'm struglging to. That's why I wanted somebody to slag off my form in person, but I guess Matt decided he didn't want to see my message.

I know I should tilt back a bit more than I do currently, sometimes when I pussh up my weight shifts to near my toes, but I feel like i'll fall back if I lean back.

[Daya]

This isn't a specific weight loss question, but how much attention should I pay to BMR. Mine is almost 1600, is that good? I've heard mixed reviews.

[ch0c0h01ic]

Originally Posted by Daya

This isn't a specific weight loss question, but how much attention should I pay to BMR. Mine is almost 1600, is that good? I've heard mixed reviews.

It's just a rough estimate, it may be spot on for some and miles off for others. If you want to get an unhealthy obsession about calorific intake it's a good place to start.

Listen to your body. If I'm not gaining weight I simply increase my portion sizes until I do. If I'm gaining too much fat then I simply cut back on my portion sizes slightly until it comes under control.

[Smack]

What's your opinion in extremely low carb diets, say less than 2g per kg of bodyweight, and also on ketogenic diets?

[burningnun]

Originally Posted by Arteta

What exercises do you think are good for building strength in Judo?
Obviously for Judo you need all-round body strength, but there are some common movements you need at the beginning of the throw.

Also, Is there any chance I can pop round to Notts uni gym when you and Nun train, and show you my lifts? I could really do with some critique from people who know what theyr'e doing. Just started training again and already the squat is messing up my hip flexors. I know this isn't really what you intended for the thread, but i'd really appreciate if you could show me what i'm doing wrong in person. I live nearby.

Matt Griffiths doesn't train with us here in Nottingham, Matt Gould does (Mr. Fox). You're welcome to stop by but training is pretty out of whack at the moment and the gym is an absolutely insane price for non-members.

[GQ.]

Is that your gf in your sig?

[Powerlifter]

Originally Posted by Arteta

What exercises do you think are good for building strength in Judo?
Obviously for Judo you need all-round body strength, but there are some common movements you need at the beginning of the throw.

Also, Is there any chance I can pop round to Notts uni gym when you and Nun train, and show you my lifts? I could really do with some critique from people who know what theyr'e doing. Just started training again and already the squat is messing up my hip flexors. I know this isn't really what you intended for the thread, but i'd really appreciate if you could show me what i'm doing wrong in person. I live nearby.

The movements that are good for judo are the basics such as squats, deads, bench and overhead for the static side of things.
However you could do with working on power cleans, snatches, kettle bell swings and such, things that generate explosive power will be better.
Push Jerks, push press, hang cleans etc, as they mimic the hip motion and the dropping motion used in judo.

I don’t train in Notts mate, Nun trains with me when he is home in Birmingham.
Your welcome to come to brum as an when if you like though.

[Powerlifter]

Originally Posted by Smack

What's your opinion in extremely low carb diets, say less than 2g per kg of bodyweight, and also on ketogenic diets?

Not a huge deal of point, and they would be unnesesary if people nailed thier diets anyway.

The only people I could see who would use this effectivly are bodybuilders or actors when they want to cut up for a show/filming

[Powerlifter]

Originally Posted by beefmaster

what regiment?

2 Para

[Powerlifter]

Originally Posted by GQ.

Is that your gf in your sig?

Do you see the web link on the picture?

[SMed]

'90s small:




or '70s Big?

[Rancorous]

Originally Posted by MaccyG

Yup sorry to break it to you but I am

If it helps you sleep at night...

[Powerlifter]

Originally Posted by SMed

'90s small:




or '70s Big?

Does this answer your question

[SMed]

Originally Posted by Powerlifter

Does this answer your question

You pass. I'll stop trolling your thread now.

[Bbeben]

Best high protein snacks to eat between meals and curb cravings for junk food? Either to buy or make at home