[RKO920]

Originally Posted by merry i$emas

No. Clean bulk without gaining weight is just a recomp attempt that probably won't get you that far (unless you want to maintain current composition)

I don't mind gaining the weight, I'm just scared it will turn to fat. The reviews for this via my concern seem positive though. http://www.bodybuilding.com/store/mhp/mass.html

[i$e]

Check out the post I made in my sig. Should ease your worries about fat gain.

[sharkboy22]

Hey guys, it's skinny fuck me again. Ok, so i started to lift really seriously back in September. Now, I'm doing this at home. All I have is a barbell and a bench. So my exercises consist of variations to bench press, barbell curls, bent over barbrell reps, squats and the bench machine has a leg exercise thing attached to it.

I started off benching 40lbs, now I'm at 50. Started off curling 20lbs, now I can get 2 good sets out of 25lbs and then finish up with some 20s. Bent over rows went up from 25lbs to 30lbs. Squats went from 25lbs to 30lbs.

And I know it's only 3 months but I'm lifting more right, so shouldn't my body reflect that a little? I'm expecting too like John Cena over night here but to me I haven't made a single damn gain in size since Spetmeber. So when the hell would it start to look like I actually do start working out? I've seen people make some damn good progress in 3 months (people that I actually know) so what the fuck's the problem with me?

[Skyfall]

Originally Posted by sharkboy22

Hey guys, it's skinny fuck me again. Ok, so i started to lift really seriously back in September. Now, I'm doing this at home. All I have is a barbell and a bench. So my exercises consist of variations to bench press, barbell curls, bent over barbrell reps, squats and the bench machine has a leg exercise thing attached to it.

I started off benching 40lbs, now I'm at 50. Started off curling 20lbs, now I can get 2 good sets out of 25lbs and then finish up with some 20s. Bent over rows went up from 25lbs to 30lbs. Squats went from 25lbs to 30lbs.

And I know it's only 3 months but I'm lifting more right, so shouldn't my body reflect that a little? I'm expecting too like John Cena over night here but to me I haven't made a single damn gain in size since Spetmeber. So when the hell would it start to look like I actually do start working out? I've seen people make some damn good progress in 3 months (people that I actually know) so what the fuck's the problem with me?

how much do you weigh and how much are you eating? possibly just bumping calories will help. Those are decent results though; like I said, bumping calories will probably speed up results and make them better.

with a barbell you can pretty much do everything necessary: skull crushers, curls, bench, dead lift, rows; don't know how you can safely squat with only a bench, but you can just do that free weight during the break then start up once you get back to a gym.

you can always buy that pullup bar you put onto a doorway; pullups are the best!

[Glass Shatters]

Originally Posted by sharkboy22

Hey guys, it's skinny fuck me again. Ok, so i started to lift really seriously back in September. Now, I'm doing this at home. All I have is a barbell and a bench. So my exercises consist of variations to bench press, barbell curls, bent over barbrell reps, squats and the bench machine has a leg exercise thing attached to it.

I started off benching 40lbs, now I'm at 50. Started off curling 20lbs, now I can get 2 good sets out of 25lbs and then finish up with some 20s. Bent over rows went up from 25lbs to 30lbs. Squats went from 25lbs to 30lbs.

And I know it's only 3 months but I'm lifting more right, so shouldn't my body reflect that a little? I'm expecting too like John Cena over night here but to me I haven't made a single damn gain in size since Spetmeber. So when the hell would it start to look like I actually do start working out? I've seen people make some damn good progress in 3 months (people that I actually know) so what the fuck's the problem with me?

First and foremost, you should be running a split for maximum hypertrophy. Secondly, you need to eat. I seriously hope that you're not doing bench, curls, rows, squats, and leg extensions every single time you work out. More like back and biceps on Monday, chest and triceps on Wednesday, and Legs on Friday to start off until you find what works for you.

Also, you can do a lot more with a barbell than the exercises listed.

Off the top of my head, try throwing in these exercises and variations if you haven't already:
DEADLIFT <-THIS SHOULD BE A FOCAL POINT OF ANY MASS BUILDING ROUTINE
Stiff legged deadlift
Military press
Behind the neck press
Shrugs
Behind the back shrugs
Forearm curls
Reverse forearms curls
Behind the back forearm curls
Hack squat
Upright rows
Reverse grip curls
Walking lunges
Power clean (get the technique down with an empty bar first)
Weighted calf raises

Using the weight plates:

Wrist rollers
Steering wheel
Weighted sit-ups
Weighted push ups
Weighted dips
Donkey calf raises

All in all, you should really focus on the big three: bench, squat, and deadlift. Operate on a serious clean caloric surplus. You can look at i$e's signature for the basics of a bulk. Look into investing some money into a weight gainer if you are truly that thin such as Optimum's Serious Mass that you take in addition to 3 solid meals a day and a snack or two (peanut butter and jelly with a glass of milk, yogurt, fruit and peanut butter, etc).

Originally Posted by Deck the skyfalls

don't know how you can safely squat with only a bench

He may have the multi position barbell frame that allows him to adjust the barbell vertically.

pullups are the best

Indeed. Calisthenics should never be totally phased out of a muscle building routine.

[i$e]

you havent gained because you're lifting wayyyyyyy too light

eat loads of food and do starting strength (google), report back in 3 months

good luck

[Skyfall]

glass shatters, what's the fitness test for the Army? In the navy (to pass satisfactory) it's 12:00 min 1.5 mile run; 42 pushups; 50 situps; sit & reach to your toes. that's for a 19 year old; it gets easier of course.

do you guys have to do pullups?

[Glass Shatters]

Originally Posted by Deck the skyfalls

glass shatters, what's the fitness test for the Army? In the navy (to pass satisfactory) it's 12:00 min 1.5 mile run; 42 pushups; 50 situps; sit & reach to your toes. that's for a 19 year old; it gets easier of course.

do you guys have to do pullups?

USASOC has pull up standards but regular Army guys don't.

Minimum 42 pushups, 53 situps, and a 15:54 2 mile run for an 17-21 year old male in regular Army. I do know that before I ETS'd that they were trying to implement a new APFT that phased out sit-ups and replaced them with rowers, shortened the pushup time from 2 minutes to 1 minute, and added a standing long jump and shuttle run while keeping the 2 mile run the same.

I was never a big fan of the standard APFT, and was really impressed with the new combat fitness test that they were putting out. It had stuff like litter drags and ammo carry runs (think farmer's carry), and "point, engage and move" type event for time. I think that this is the one that should be held to standard for every Soldier considering it is far more practical for actual patrols and the sort.

[Skyfall]

Originally Posted by Glass Shatters

I was never a big fan of the standard APFT, and was really impressed with the new combat fitness test that they were putting out. It had stuff like litter drags and ammo carry runs (think farmer's carry), and "point, engage and move" type event for time. I think that this is the one that should be held to standard for every Soldier considering it is far more practical for actual patrols and the sort.

this is why I asked. Last October before I left Camp Lemmonier (Djibouti, Africa) I saw all the NG dirt bags doing new shit that looked cool and not like stupid exercise. Plus at Fort Jackson, there were pullup bars EVERYWHERE!!! it was awesome. I was there for like 2 weeks, but since we were doing the NARMY training, I got to do pullups with IBA on. Ah man, I was a beast when I left.

[RKO920]

I'm going on a diet while bulking, so since I barley have time to cook, is something like a subway sandwich too bad?