litenlarry
Member
You forgot the 12 oz curls...Lots of Cheetos and plenty of couch time does it for me
How to "Bulk Up"?
- Thread starter Gunslinger808
- Start date
Heavy weights, low reps as stated. Supplements. Not weight gain,... pure protein. I like Dessicated Liver tablets. Inexpensive and very good. Testosterone may also be a factor. Have your blood checked. These things have worked for me although I'm too old and feeble now to use the super heavy weights to train.
I like to do 12 then 10 then 8 reps. If the last 8 are *easy* it's time to up the weight.
NOT EVERYDAY!!! Every OTHER day.
Muscles need the rest time to build. If you're hitting the weights everyday you most likely will not *bulk up*.
Take care not to hurt yourself and HAVE FUN
NOT EVERYDAY!!! Every OTHER day.
Muscles need the rest time to build. If you're hitting the weights everyday you most likely will not *bulk up*.
Take care not to hurt yourself and HAVE FUN
BillK01
Member
Much like you - I lost a little over 30 pounds last year and went from 187 to 155 (I'm 5'11") and from a 36" waist to a 32" - I'm going to be 47 soon. Having to buy all new clothes was nice - but expensive.
I lifted weights (heavy with few reps) years ago and despite my best attempts never "got big" - I was also a lot heavier then (200'ish) so the results probably weren't nearly as visible then as they'd be now. I always just attributed it to my body makeup didn't lend itself to being bulked up but I suspect my extra weight masked any gains I made.
I haven't been actively working out since my loss - just maintaining my weight with healthy eating (mostly) but I'm going to try to get more defined but not bulked up.
Doing lots of reps with lower weights will get you ripped/defined while doing lower reps with more weight will bulk you up - or should in theory (it never really did for me).
Keep in mind once you get older - maintaining that "look" gets harder and harder and requires a lot more work than it does when you're young. Not sure I want to put that much effort into it at almost 47 myself.
Congrats on your weight loss!
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sq hunter
Member
Lifted or did hard physical work all my life. Was a time I could move a mountain. Now at 50 I look at things different. I relearned lifting using
kettle bells & 3 powerlifting exercises deadlift ,bench press & front squats. I lost 47 lbs in 18months. recovery time is very important as we age. I train 2 xs a week ,stretch daily, perform some type of cardio.
I'm not bulky ,though I 've been told I look very muscular.
I think I shrunk ! may be its your perception of yourself?
kettle bells & 3 powerlifting exercises deadlift ,bench press & front squats. I lost 47 lbs in 18months. recovery time is very important as we age. I train 2 xs a week ,stretch daily, perform some type of cardio.
I'm not bulky ,though I 've been told I look very muscular.
I think I shrunk ! may be its your perception of yourself?
BLACKHAWKNJ
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I started lifting again (age 64) after a long layoff. 3 sets, heavy as I can handle in good form, 3 sets for each body part 1x a week. I use the GNC protein supplements mixed with powdered milk. Bicycle to work. My $.02.
With my neuropathy, I've been taking vasodilators to increase peripheral blood flow. That helps me function but the side effect is that it also increases the "pump" I get when I'm lifting.
In the past, when I was working out, I'd get lean and muscular. Now I'm increasing bulk. The muscles that still work are getting bigger and stronger and it seems as if the atrophy of the non functioning muscles has decreased.
I make sure to eat lotsa lean protein, veggies and avoid starches.
Once the spring thaw gets here, I'm gonna get lotsa cardio hiking and biking up and down mountain ridges.
I lift heavy twice a week and ride a stationary bike daily.
In the past, when I was working out, I'd get lean and muscular. Now I'm increasing bulk. The muscles that still work are getting bigger and stronger and it seems as if the atrophy of the non functioning muscles has decreased.
I make sure to eat lotsa lean protein, veggies and avoid starches.
Once the spring thaw gets here, I'm gonna get lotsa cardio hiking and biking up and down mountain ridges.
I lift heavy twice a week and ride a stationary bike daily.
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I just don't understand it. A retired man trying to gain weight? That just sounds so wrong to me. I'm still working and getting bigger in the middle. Sounds like you're too old to worry about how you look with your shirt off.
By the way, just to put this in perspcetive. I have never "worked out" in my life.
By the way, just to put this in perspcetive. I have never "worked out" in my life.
Doug M.
Member
With age, the ability to develop muscle drops. It's just a fact. The reason most people gain weight as they age is that they lose muscle and gain fat; if you are staying the same after about 45-50, you are likely gaining fat.
You need to lift hard and heavy, and your joints and ligaments will curse you with vigor unless you are a genetic freak. You will also need a lot more rest/recovery time than most people allow themselves. I had to give up most of my heavy lifting because of the joints/ligaments issue. Is it possible? Yeah. Is it likely? No. If it happens at all, it is because you are working like hell and basically making that the whole emphasis of your life.
You need to lift hard and heavy, and your joints and ligaments will curse you with vigor unless you are a genetic freak. You will also need a lot more rest/recovery time than most people allow themselves. I had to give up most of my heavy lifting because of the joints/ligaments issue. Is it possible? Yeah. Is it likely? No. If it happens at all, it is because you are working like hell and basically making that the whole emphasis of your life.
SJshooter
Member
The serious answer is to eat your weight in protein daily. So, if you are 180 pounds, your goal is minimum 180g of protein a day, keeping your protein intake at minimum 50% of your calories. Add in strenuous workouts and never a caloric deficit and you will gain muscle. Whey shakes will quickly become your next best friend.
LVSteve
Member
Still no word on the OP's height. If he is under 6' then he is quite bulky at 180lbs. I'm 5'11" and a smidge and at 33 when I hit the gym regularly I was a lean and mean 170 lbs. Then again, I never understood the need for some folks to bulk up unless it was required for a particular sport or profession.
As said diet is very important. I try to eat reasonably healthy 6 days a week, but when Sat comes I have steak(sirloin), baked potato dry and salad with low fat dressing. Sometimes Mexican food, then movie popcorn. You have to give yourself a cheat day to have something to look forward to and to stay sane.
Female viewpoint here:
Lifting, real weights not machines, eat lots of protein and good fats, avoid most carbo hydrates. Incorporate weight lifting into daily activities, can also be body weight (squats by putting clothes on the dying rack one at a time, stand on one leg while pouring coffee, stand up desk if you sit a lot)
Focus on getting stronger first.
I like using vanilla protein powder in place of sugar or cream in my coffee each morning Adds a bit more protein and works for me.
Lifting, real weights not machines, eat lots of protein and good fats, avoid most carbo hydrates. Incorporate weight lifting into daily activities, can also be body weight (squats by putting clothes on the dying rack one at a time, stand on one leg while pouring coffee, stand up desk if you sit a lot)
Focus on getting stronger first.
I like using vanilla protein powder in place of sugar or cream in my coffee each morning Adds a bit more protein and works for me.
OP
Gunslinger808
Member
Yeah sorry about that, busy day.
I'm 5'10" FWIW.
Also, most of my exercise comes from working around the ranch, and really by the time I'm done for the day I'm in no mood for lifting more weights (pumping hay bales, fixing fences, ect...)!
And yes I eat a lot, at least two full meals a day as well as drinking more than my fair share of beer.
A lot of my weight loss is easy to explain, once I retired and got out from behind a desk, and just got out to do more.
LVSteve
Member
Yeah sorry about that, busy day.
I'm 5'10" FWIW.
Also, most of my exercise comes from working around the ranch, and really by the time I'm done for the day I'm in no mood for lifting more weights (pumping hay bales, fixing fences, ect...)!
And yes I eat a lot, at least two full meals a day as well as drinking more than my fair share of beer.
A lot of my weight loss is easy to explain, once I retired and got out from behind a desk, and just got out to do more.
If you are doing that kind of work, it will make you wiry. I would not worry about bulking up. Sounds like what you have going on is just right for your health... except maybe the beer, but you only live once.
Well, scrolled down to the bottom to say none of us could offer any particularly meaningful advice without knowing the specifics of your dietary, training and lifestyle habits -- and there it is...questions answered. What you describe isn't conducive to gaining quality size, or even maintaining what you presently have.
At your age and with the routine described -- which doesn't include training, just daily physical responsibilities -- you're on the back side of the testosterone and muscle mass slide, which cannot be stopped but can be slowed, but not by what you're doing now.
Sounds like you're content with what you've got, which certainly is conducive to an overall healthy body and lifestyle, and that's a good thing -- it just won't bulk you up.
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SweetMK
Member
Believe it, or not, working around the ranch is not a workout. 
I do the around the ranch workout, it is little or no help, no substitute for the gym.
Sorry, but, it is a fact.
The effort is incorrect, exhausting, yes, but, not what you want for exercise.
I am 64 this year. I did not correct my 20+ years of back issues until I figured out effort was not equal to exercise.
Now, after 3 years of being pain free, I understand the importance of exercise.
I do the around the ranch workout, it is little or no help, no substitute for the gym.
Sorry, but, it is a fact.
The effort is incorrect, exhausting, yes, but, not what you want for exercise.
I am 64 this year. I did not correct my 20+ years of back issues until I figured out effort was not equal to exercise.
Now, after 3 years of being pain free, I understand the importance of exercise.
I just need to bulk up in one place. How do I make my belly go to my "frog butt"?
