Bulking Up

[jcollins510 1]

As i reach my final weight loss goal, i would like to start bulking up and add about 15-20lbs of lean muscle. I was wondering if anyones been successful adding muscle and what was your routine? Any suppliments u used? Any advice would be greatly appreciated.

[kemo46 82]

I had my surgery on 5-25-2011, I am down about 105 lbs. I started walking prior to my surgery, after surgery and then started serious exercise once cleared ( 6 weeks out). I hired a personal trainer so I could learn the proper way to exercise and build muscle. I first had to understand how the body worked as far as building muscle. You mention two things in your post, bulking up and buillding lean muscle, those are two very different things and you do different things to achieve both. First, I do not know how far out you are from surgery so you need to make sure you are cleared for vigerous exercise. If you are, here is what you need to know.

You have to tear muscle to build muscle, I am not talking a tear like you would think, it is microscopic. I started slow with light weights and increased the reps as I went. This helps build lean muscle. If you want bulk, you do the opposite, you increase the weight and decrease the reps. When I was building up to my current position, I was doing 15 to 20 reps. That is when I was told to increase my weight to where I can only do 8-10 reps, it made a huge difference in bulking up.

You always want to drink some kind of 100% whey Protein after your weight lifting workouts, this serves as a recovery drink and promotes muscle development, This should be done within 1 hour of completing your workout, the sooner the better. Some people drink Protein during their workout, this does not work for me because I mix some cardio with my lifting, not a good feeling after drinking something.

It took me over 6 months of serious workouts but I really got in shape. I just started the P90X program and it will bulk you up for sure. It is very tough to do but worth the results. It took me 6 months of working out before I could pass the fitness test needed to start the program. I hope this helps answer your question and good luck on your workouts.

[Dooter 1,457]

I always enjoy your replies Kemo! FYI.

I had my surgery on 5-25-2011, I am down about 105 lbs. I started walking prior to my surgery, after surgery and then started serious exercise once cleared ( 6 weeks out). I hired a personal trainer so I could learn the proper way to exercise and build muscle. I first had to understand how the body worked as far as building muscle. You mention two things in your post, bulking up and buillding lean muscle, those are two very different things and you do different things to achieve both. First, I do not know how far out you are from surgery so you need to make sure you are cleared for vigerous exercise. If you are, here is what you need to know.

You have to tear muscle to build muscle, I am not talking a tear like you would think, it is microscopic. I started slow with light weights and increased the reps as I went. This helps build lean muscle. If you want bulk, you do the opposite, you increase the weight and decrease the reps. When I was building up to my current position, I was doing 15 to 20 reps. That is when I was told to increase my weight to where I can only do 8-10 reps, it made a huge difference in bulking up.

You always want to drink some kind of 100% whey Protein after your weight lifting workouts, this serves as a recovery drink and promotes muscle development, This should be done within 1 hour of completing your workout, the sooner the better. Some people drink Protein during their workout, this does not work for me because I mix some cardio with my lifting, not a good feeling after drinking something.

It took me over 6 months of serious workouts but I really got in shape. I just started the P90X program and it will bulk you up for sure. It is very tough to do but worth the results. It took me 6 months of working out before I could pass the fitness test needed to start the program. I hope this helps answer your question and good luck on your workouts.