12-Week Bulking Trainer Thread (Post all questions here)

[Brracuda27]

hi ... hope all is ok.... just strated your 12 week bulking workout today ... so have a few questions ... my gym doesnt have some machines u mention on your workout for example ... i cant do teh close grip barbel bench press ... since they dont have a free barbel ( is mostly machines) ... so can i do skull crushers instead ? must i do barbel military press or can i do dumbel shouder press?
for sure will have more questions along the way ... but for now only these
thankx mate really curious to see where will this workout will lead me to...
hugs
Miguel from Lisbon

[2O12]

^ search for an alternative using google or visit this link bodybuilding(dot)(com)/exercises/

[rider4life]

hi...I've been looking for a new program and this one looks great but have a questions. I know how important rest days are but as of now I can only get to the gym 4days in a row Monday-Thursday. So would it still be ok to follow this without the Wed. rest day? then friday rest, sat cardio, sunday rest? Also for the warm-up sets do you stay at the same weight or move up to your working weight?

[Brracuda27]

[QUOTE=2O12;842925351]^ search for an alternative using google or visit this link bodybuilding(dot)(com)/exercises/[/6QUOTE]
thankx m8

[Brracuda27]

hi derek after my first leg day week one my hamstrings are killing me will definetly give this program a ride thankx i will keep in touch and will document my experience while on this program
hugs
( i am not a newbie .... i am on an intermediate level )

[usertag]

micronized creatine monohydrate and creatine monohydrate

which creatine above is better?

creapure means pure creatine monohydrate only, right?

what creatine product you recommend?

[Brracuda27]

micronized creatine monohydrate and creatine monohydrate

which creatine above is better?

creapure means pure creatine monohydrate only, right?

what creatine product you recommend?

i am using sizeon from gaspari nutritions also has carbs on it ... it helps not to have a crash while i am woking out

[KennyKenassi]

What I would do is follow the protein and fat intake recommendations and start with just carbs in meal #1 and your post-workout meal, say 60g in each. That should give you enough calories to gain some size and strength without gaining fat.

Thanks! I'm only on week 3 and I am seeing results already. I love it!

[Javid_Shanghai]

i am using sizeon from gaspari nutritions also has carbs on it ... it helps not to have a crash while i am woking out

Me also using sizeon, and Im just wondering, how long are u going to take it? I am on week 8, and my jar is almost empty, I have a second one, but dunno whether start or keep it for next new program..

[usertag]

i am using sizeon from gaspari nutritions also has carbs on it ... it helps not to have a crash while i am woking out

oh.. so it's better than pure creatine? or just same if mix creatine with dextrose?

[usertag]

Beast, what you think of doing workout on fasted state? is it good? or fed state is better?

[Javid_Shanghai]

oh.. so it's better than pure creatine? or just same if mix creatine with dextrose?

Actually yes, it's better than pure creatine. Bcoz SizeOn has not just creatine, and some BCAA's, carbs etc. So I prefer SizeOn, it simply works for me well, and no need to take it everyday, just on workout days, so I am confortable with this.
Btw, u asked about fed or fasted state training.. U know, it's up to u.. Some individuals workout on fasted state and makes great results, some on fed state..

[wferreira71]

Deload week. How much should I put my weight down for this week (12)? For week 11 my barbell bench press for example was 72kg (6 x 72kg). What would that be a good weight for the deload week? Thanks!

[Brracuda27]

well i am planning to use while doing this bulking program and after stop it think it will be enought

Me also using sizeon, and Im just wondering, how long are u going to take it? I am on week 8, and my jar is almost empty, I have a second one, but dunno whether start or keep it for next new program..

[Brracuda27]

hi can u send me the link of that 12 week clean bulking challenge would like to take a pick
thankx

Hi Derek,

First of all thanks for all your help. My question is, I am currently doing the final cut diet as my first goal was to burn off some unwanted fat around my waist area for summer. I have been on it for just under a month and dropped from 80kg & 11%bf to about 75kg & 9%bf so i feel alot better but i was wondering when would be the best time to start the 12 week clean bulking challenge.
If my goal is to be 82kg @ 6% bf in the next few months would you suggest i lose a bit more body fat first or just jump straight into the challenge now?

Hope this question makes sense and i look forward to your response.
Nathan

[Javid_Shanghai]

well i am planning to use while doing this bulking program and after stop it think it will be enought

u know, the Gaspari Nutrition representative guy once told me, no need to cycle sizeon, as far as u take it only on lifting days, so u already take break between gym days. Btw, I have noticed sizeon hold some water, i drink a gallon on training days, but still noticed my body keep some water. But im not complaining, im ok with it.

[Brracuda27]

u know, the Gaspari Nutrition representative guy once told me, no need to cycle sizeon, as far as u take it only on lifting days, so u already take break between gym days. Btw, I have noticed sizeon hold some water, i drink a gallon on training days, but still noticed my body keep some water. But im not complaining, im ok with it.

yeah i think the same is happening to me so anyway i been having good results with sizeon mixed with hard training ( really pushing it with this new programm . althought still in week 2 day 2 i almost can swear i see results on my legs) and been eating a lot trying to make it as clean as possible for me but even so eating a lot it seems the more i workout the more nbungry i am i ve put soem considerable size this winter i went from 81 kg last summer to 86,5 kg which if i am not mistaken is around 10 pounds give and take.i did notice more fat of course speaciallly on my love handles and belly .... but noithing too cramatic and people start to notice a difference even if under shirts ... my face seems to be the same not swollen from water retention or fat ...i do fet fat around my face and belly so its a good pointer thankx guys love to share my ex+periences with all of you and get your feedback have a great weekend guys dont forget consistence is the key( derek words . and i believe them )
hugs

[Brracuda27]

oh.. so it's better than pure creatine? or just same if mix creatine with dextrose?

well if u using already creatine use the all can ... no need to waste it .... and then if u curious buy size one u have the pre contest formula whicj has almost 0 carbs .... and the off season sizeon creatine with carbs ( the one i am using now ) size on creatine is a intra workout suppplement which means is to be drink during the workout not... have it a go yesterday a guy on gym that i didnt see for quite a while sayed he sees some differences on my body ( more muscle) ... i think creatine HELPED ( food important dont forget)
hugs

[CallMeNation]

Well I figured I would update my status on this workout, as today is Week 5 Day 2

Ill just do most increased workouts for now!

Barbell Bench Press
Day 1-115lbs... Now-235lbs

Bent over Barbell Rows
Day1 - 115lbs... Now 225lbs

Barbell Shrugs
Day 1- 245lbs....Now 345lbs

Barbell Squats
Day1- 185lbs...Now 295lbs

Barbell Deadlifts
Day1-145lbs Now....185lbs

Leg press
Day1-360lbs Now....765lbs

Loving the workout Beast!! Cant wait to finish it up and see the results then! Ive really just been focusing on the Form instead of heavy weight!

[ray31]

Hey all wondering if this program would help reach my goals. I basically overall just want to look better and get back into good shape. My starting pics are included. My stats are:
5 foot 10 144 lbs(so I dont wanna lose any weight really possibly add or body recomp). I want to start the routine tomorrow but was wondering what you thought my target calories should be. By a couple of different calculators if I do this 5 day a week program it seems like I need about 2500 cals to maintain. If it is 2500 cals I figure it is best for me to do macros of 250p, 100f and remainging carbs majority would be taken post workout. The weight x 15 just seems low to me personally but again I don't know much about nutrition for bodybuilding. I am going to start this routine tomorrow regardless and just eat at about 2500 cals and adjust from there. Thanks for the time.

[Brracuda27]

hi derek thanks for the videos starting week 3 and strated to notice change on legs already ... i am curious about something ... when u say keep your carbs on first meal and after workout ... u means carbs like rice and pasta and so on ( ... but other meals i do eat vegetables with my protein ... pumpkin brocolli and so on )my questions is ... should i keep doing so ? only eat pasta and rice or bread or oats on those 2 meals??
thankx hope u have time to answer this
hugs

[Brracuda27]

just ordered the creatine from bsn and optimumnutrition whey using m stack as a pre workout ..... can u guys give me your opinion about this combo

[FrostyNDUS]

Derek, Starting week 4 of your program and feeling great. I'm what you would call an OTA (Older Than Average) guy and I'm working on correcting 40+ years of not so healthy living. I wondered if you've ever trained anyone with a knee replacement before and how the program would affect it? When the surgery was done I was told not to lift more than 50 lbs. I'm a bit over that right now doing 120 lbs squats. While I realize these may be warm-ups to some of the other guys, I'm not about to ruin that new knee. I want to increase the weight and work my legs more but am a bit nervous. I'm not hurting after the workouts and feel I can do more. Any input/comments would be appreciated. One last question, any tricks to get rid of the tire around my gut? I'm working at it but I seemed to have plateued. Thanks Beast!

[Boppyman]

Hi guys

I have some Amino 1500's and Creatine Ethyl Ester tablets should i be taking these pre or post workout and do i still take them on non training days?

Another quick question are these worth while taking or should i get something different when i run out?

Thanks

[dvg2]

week 5 right now, i went from bench 105 2x2-15, squat 90lbs, to current bench 145 6x4 rep ,squat 180 6x4, deadlift i havent done due to muscle strain in back around week 3,i will post back when im done with all of the program, also my body weight went from 150lbs week 1, 170lbs week 3,too much food,current weight 165lbs,first time working out in my life and i feel good, can i add any more excerises to daily workout or will that affect everything esle in a negative way?

wk 10 squat 155 .working on form. bench 165 5x4 Deadlift 225lbs 5x4

[usertag]

I dont need big trapezius muscle, so I remove shrug exercise and add bent arm pullover. eg,

Upper 1
- Bench Press
- Bent over rows
- Bent arm pullover
- Shoulder Press
- Bicep Curl
- Skull Crusher

Upper 2
- Bench Press
- Pull Up
- Bent arm pullover
- Shoulder Press
- Bicep Curl
- Dips

Is it ok?

[WalterBR]

Hi Derek, I am currently in week 5 and i am enjoying very much the program. I would like some advice on my diet. What do you think of my nutritional plan? Is it adequate? I am an ectomorph by the way. I also take multivitamins, coffee, and lots of green tea.

Meal1:
200g Oats, 04 eggs whites, 01 tbsp flax seed, 200ml skin milk.
Meal2:
200g Oats, 200ml skim milk, almonds.
Meal3:
Chicken or fish or black beans, sweet potato, broccoli.
Meal4:
200g oats, 200ml milk, almonds.
Pre-workout:
01 scoop whey, 01 banana, 01 apple.
post-work-out:
01 tbsp honey, 01 scoop whey.
Meal5:
tuna, sweet potato, broccoli.
meal6:
100g oats, 200ml milk, 01 scoop casein.

Thanks Derek!

[imado]

Guys I need some quick feedback on the edited routine I did for my self:

Day 1 Chest/Triceps
BB Bench Press
BB Incline Press
DB Flyes
DB Shrugs
Skull Crusher
Cable Extention

Day 2 Back/Biceps
Back/Biceps
Bent Over Row
Lat Pulldowns
Seated Cable Row
Cable Pull downs
BB Curl
DB Curl

Day 3 OFF - Cardio

Day 4 Chest/Shoulders
BB Incline Press
Weighted Dips
DB Military Press
DB Side Lateral
DB Reverse Flyes
BB Shrugs

Day 5 Legs/Core
Barbell Squat
Barbell Deadlift
Leg Extension
Leg Curls
Leg Raise/Side Bends
Standing Calf Raise
Seated Calf Raise

[PumpIron93]

hey derek i have a question,
wouldn't it be wiser to do more warm up sets and less reps(with heavier weight) during week 4 and 5
i mean if i did 135x15 for 2 sets , and immediately jump to 315 for 3 reps(that might hurt)

i guess what im trying to say is do we need to increase the warmup weight by doing more sets of warmups and less reps during warmup to better prepare our body for heavy poundage?
i know that i didnt word my sentence well hope you get what im trying to say :P thx beast awesome program. would love your insight on this

[Promotheus]

Hi Derek...........I'm 52 thinking of starting the programme soon but ama bit confused about caloric intake . The calculator tells me my maintenance level is 3250 ...whereas a different workout schedule with a calculator telsme I need around 4300 cals on training days !!...doesnt seem to be thatmuch difference between the two schedules . Meanwhile I start with a bit of a belly , I have been trainng 3 days a week for quite a while , so am not sure at what caloric intake to startthe programme ...because of course I want to gain muscle mass ......please advise THanks