Bulking up on P90x.. K+

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this, completely

people go to the gym and wanna pump the 40 pound dumbbells to show off for the ladies on the treadmills, or their bros next to them lifting. i go to a local gym called Physical Eds, run by a professional bodybuilder. the first time i went in he pounded the idea of "form > weight" into my head. he took me through exercises with half the weight i had been using previously, and made my muscles burn twice as much through proper technique.

i see kids do bicep curls and they're leaning and bending and incorporating their entire body into it. that's not why they're called "bicep curls".

if you have to wait till the gym is empty to go in and lift properly because you're embarrassed about the weight, FUCKING DO IT. you'll get triple the amount out of it than if you try to lift the most weight possible.

don't be shy to go pump those 15's or 20's or maybe even 10's, give it a month or two and you'll feel and see the results. i look bigger than kids who curl 40's and i curl 20's, but that's because i go for technique not weight.

don't be shy about starting lifting. get some friends to go with you, or just man up, throw on some headphones, and go for it. you're not the only person in there who is worried about what others think about them, and just because you are smaller than another guy doesn't mean anything. chances are he's been lifting for months or even years. thats perfectly fine. if you gotta, just find time when the gym is less crowded. i do that too and i've been working out for over a year, i just prefer an empty gym.

most of all, once you're in the gym, don't let others ruin your workout. workout for yourself, not for others. relate it to skiing, you didn't take the time to learn fs 2's out, bs 2's out, fs/bs switchups and combinations of them for your friends (assuming you know how to do those tricks). you learned them for yourself. the worst feeling is leaving the gym thinking, "damn, i didn't get the best workout in because I was embarrassed that some hottie was on the treadmill watching me the whole time". when you're in the gym it's just working out, girls, skiing, school, they're not important and shouldn't affect your workout. thats partly why i enjoy lifting so much.

Mar 21 2012 2:33PM

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Crossfade

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I plan on going hard on the p90x this summer. Threads.

Mar 21 2012 2:34PM

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this is all true

i for one do not use protein supplements. it's not a matter of me not liking them, i just never got around to trying them. i probably should in the near future.

by the way the guy who runs the gym i work out at used to bodybuild with Arnold /claim

i can provide picture proof if necessary

Mar 21 2012 2:36PM

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Barefootin_Fiend

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that shit drives me fucking insane. i see guys pushing around all of this weight, but their form is complete dog shit. i just laugh to myself and think, "buddy, you aren't fooling anybody. are you doing curls, or working out your fucking back and shoulders. jesus, you're going to hurt yourself one of these days."

Mar 21 2012 2:40PM

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spreadeagle96

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just go to the gym and lift free weights and try to take in about 120g of protein a day. try to do excercises like cleans, squats, deadlifts, bench press, dips and pullups(once u get to be good at dips and pullups u can do them with a weight belt on. ther are many differend variations of the excercises too.

Mar 21 2012 2:51PM

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gnarschralped

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I am even skinnier (6'2 and 130lbs) and I work out, it really has not done much to my appearance, however I feel a lot better.

Mar 21 2012 2:51PM

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Anathema

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yeah p90x is a great way to get into shape, but it's hardly how you'd bulk up. the only way to gain muscle mass, really, is by lifting, and lifting heavy free weights with explosive movements. i've done an awful lot of research on this sort of shit and have a degree in human kinetics, and you need to do two things when you lift.

1) quick concentric contractions. burst movements. concentric contractions are contractions of your muscle fibres that cause them to shorten. for example, doing a bicep curl and curling the weight up to your shoulder from an extended position.

2) slow eccentric contractions. eccentric contractions are the elongation of your muscle fibres while contracted. so that's the second part of the bicep curl, when you're lowering it back down to its initial position. burst up, slow down. the second part of that movement is the most crucial, as it's actually proven that the majority of your muscle reparations - effectively the growth of new fibres in "bulking up" -occur following eccentric contractions. you don't just want to do a bicep curl and relax once that dumbbell gets lifted. you want to return it to it's original position in a nice slow movement.

the same is true for all exercises. when you bench, burst that bar up, then slowly lower it down, repeat ~8 times at a weight that you cannot lift beyond that. do this 4-5 times a week (each time doing a separate muscle group) for an hour for several months, you will see some major changes to your physique.

that said, with p90x you will see major changes do your aerobic fitness and body fat percentage, and perhaps lean muscle mass and flexibility, but yo wont necessarily be "bulking up".

Mar 21 2012 3:10PM

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It's hilarious hahaha

Mar 21 2012 3:10PM

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awesome post

Mar 21 2012 3:15PM

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im not sure what SS is but Zyzz was on "dat dere cell tech" aka steroids. He's also dead, probably some of his questionable life choices contributing to his early death.

Also, OP p90x is not your best bet for bulking up. Its very difficult to wade through a sea of misinformation to get to the real gems, but your best bet is by far the bodybuilding.com forums.

I would take everything else you hear from ANYBODY with a big grain of salt. There is so much nonsense out there that it would blow your mind...I know it blew mine when I first read through all the stickies on their forums.

I'll give you your first mindblowing fact. You don't have to eat many small meals a day to "keep your metabolism roaring like a fire". There is no (functional) calorie burning effect from eating multiple small meals a day.

Mar 21 2012 3:22PM

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Trip post but whoever said protein is overrated is a straight idiot. You live and die by your diet. YOU CANNOT OUTTRAIN A BAD DIET!!!

Just go to bb.com and read through the stickies.

Mar 21 2012 3:24PM

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Trawltopilot

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beefcake!!!! i used to be into weight lifting,, and the best way to bulk up is to do negatives. negatives are when you use a huge amount of weight and slowly let it down. in terms of bicep curls, this would mean putting like 140 pounds on the bar, getting it up to your neck, then AS SLOW AS POSSIBLE letting the bar down to your waist. negatives tear your muscles to schred and result in huge hypertrophy. as for protein, i would immediately go to mcdonalds and order like 2 double quarter pounders and wolf them down, then take a nap. when i woke up, the muscle i used would be swollen like a grapefruit.

also besides negatives, max outs (lifting a few reps of the max you can do) followed by mcdonalds or protein, will beefcake the fuck out of you. i went from benching 185 max to 245 max in one summer doing this./claim

Mar 21 2012 3:32PM

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garettnorthey

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This.

Also, SS stands for Starting Strength, a routine that is developed for beginners to increase strength gains.

But yeah, P90x would not be a good bulking program. You need a to eat 500 cals over your BMR, with high protein, probs for you 1.5g/pound of bodyweight and lots of carbs, and healthy fats.

BB.com is an excellent resource.

Mar 21 2012 3:55PM

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http://www.cutorbulk.com/product_p/super-mass-gainer-12lb.htm

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If you're looking to bulk, you're going to want to start doing more weight lifting. Diet will probably play the biggest role in this process.

It sounds like you're pretty skinny and tall... So if I were you I would start on some type of a mass gainer. It's essentially a protein shake but has additional carbohydrates to help you put on some weight.

[my supplement store, we offer $5 overnight shipping with competitive prices to bodybuilding.com]

You would want to take this after each of your workouts. I would also start eating complex carbohydrates [breads, pasta] an hour or two before each workout. This will help you have energy for your workout. When you're finished with each workout, it's important to get some simple carbohydrates in your system to help you recover [a bowl of fruit].

As far as your lifting routines go... It depends on your schedule. I'd try to hit each muscle group at least once a weak. I find it best to hit one muscle group a day and superset compound and isolated lifts. This will help to exhaust your muscles.

Greg Plitt does a great job of creating routines that mix isolated and compound lifts. You can check out his exercise routines at his site, www.gregplitt.com/, if you pay the subscription. Which is well worth it if you're serious about getting in shape.

Mar 21 2012 4:10PM

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.RYAN66

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Lol at the kid who saaid to eat McDonald's after a work out. What a moron. I always eat a protein bar right after I lift to fill that void until I can get real food into my stomach. I am not a huge fan of supplements but a protein shake will definitely help recovery and building your muscles up. The best supplements are natural. Buy100% whey protein and make your own shake it will probably taste better and be healthier. For preworkout eat a piece of fruit like a banana. Eat small and healthy meals. I try to consume a lot of protein in those since I only get 32grams out of the detour bar. You can not expect to eat junk and get in shape either.

Mar 21 2012 4:19PM

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*DELETED*

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Thanks for the info all! So what i am thinking is doing p90x as well as going to the gym a few times a week. does anyone know of any good youtube videos or other visual stuff that can help me get routines? and also just basic weightlifting info? Haha i know you are only supposed to work specific muscles only so much but i have no idea about any of that.

Mar 21 2012 4:48PM

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http://www.bodybuilding.com/fun/wotw55.htm

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I'm not sure P90x will really help you reach your goals. It will help you tone and build lean muscle. But you're not going to notice much difference in size.

You're 6 feet tall and 140lbs. That's about as skinny as you can get! Doing P90x may just make bulking more difficult.

If you're looking to gain size DIET should be something you really concentrate on. You need to get lots of calories.

As far as workouts go, I'd start with some workouts that are done by people who know what they're doing. I would personally go with the gregplitt workouts as I linked to above. But there are a lot of free resources online. A quick google search brought up [notice how much emphasis there is on diet in all of these articles]:

http://www.bodybuilding.com/fun/ryan-hughes-muscle-building-program.html

http://bodybuilding.about.com/od/howtoachieveresults/ss/gettingstarted_4.htm

Mar 21 2012 5:10PM

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Also saw that you are from Logan. Do you know a Preston Harmon by chance? Or go to the Sports Academy open gym for trampolines?

Mar 21 2012 5:13PM

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.RYAN66

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ditch the p90x it will not help any.

try to do your bigs every other day(bench/squat/press)

i really cant help to much since our strentgh coach builds our workouts, but never work the same muscles two days in a row.

if you did squats one day, do one leg dumbbell squats the next.

same goes for bench, do floor bench the next.

also key, dont work one muscle, if you want big arms dont just build your bicep, you will have issues later on, work your tricep also.

and make sure you stretch before and after, drink lots of water, and eat a lot.

Mar 21 2012 5:20PM

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*DELETED*

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Nah ive wanted to go for a while tho! i used to go to sports academy for team tennis a ton

Mar 21 2012 5:22PM

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bodybuilding.com has stickies that explain in detail how to performs exercises with multiple videos backing it all up. they even have diagrams explaining the physics of certain compound movements etc.

Mar 21 2012 5:28PM

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PhaedeD

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lol wholesome good food (meats and fish) are fucking loaded with protein. My uncle was a professional weight lifter, not huge gigantic body builder dude and he is a firm believer in eating 2 grams of protein per 1lb you weigh. exp. you weigh 150 eat 300 grams of protein.

you really just need to stay away from shitty processed food and hit the gym 4 days a week working out different muscle groups.

Also since you are trying to bulk you need to lift heavy weights and do less reps. AND ALWAYS DO THE LAST FUCKING REP... THATS THE ONE THAT BUILDS THE MUSCLE, THE ONE YOU CAN BARELY DO.

Mar 21 2012 5:30PM

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That's actually a pretty good rule to follow... But I'm not sure if you've ever tried to eat 300 grams of protein a day... That's what Arnold used to eat. Man that is a TON. If you can reach that, kudos to you.

Mar 21 2012 5:33PM

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PhaedeD

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chicken breasts some fish and protein powder baby. It aint hard but you gotta work out or you will just get big :P

and yes it is a lot you dont exactly need to reach double but you should try and get well over your weight in grams.

Mar 21 2012 5:35PM

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MNS

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if you're not gonna diet don't bother working out. 1st tip

Mar 21 2012 5:44PM

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WikiWiki

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fuck all of the aids and supplements- eat a military MRE for lunch combined with working out- that shit is engineered so you could eat one a day and still survive

little brother is a Marine- before boot he was cut and weighed 160- post boot he was around 149 and relatively skinny. It has been about 6 months since boot and all he does is eat a shitload and run and lift- hes now around 175 and pretty damn big

but then again he does PT for about 3-6 hours a day on average

but yeah p90x is more for cutting weight

Mar 21 2012 6:00PM

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geteducated

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lift like hell and clean our your parents cupboards. that's my suggestion. i didn't read the post in this thread up to mine, but im positive there are some ill informed garbage posts that you should not follow in this thread. after all if any previous bulking threads on ns are an indicator there is some shit information that you will get.

Mar 21 2012 6:04PM

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