How Do I Get A Bit Bulkier

Hi,

This probably won't be the average email your used to getting but I hope you can help. I'm not a bodybuilder but I am looking to get a small bit bulkier and fitter. My problem is I have very limited time due to other commitments and have to settle for a home workout routine which I will take you though. I would appreciate your input.

Currently I am 27 years old, 6'3" and just over 200 pounds. I'm fairly happy with my build but could do with a bit more muscle bulk. The other issue I have that I want to overcome is my torso. Although I am not overweight to look at, my belly could do with flattening and my chest has little muscle definition. There's a slight jiggle that needs firmed up!

I've just started getting into this and my current routine is (don't laugh now):

Press ups to failure (15-20) 30 sec rest

Press ups to failure (10-12) 30 sec rest

Press ups to failure (5-6)

30 second rest

Dumbbell flat bench press (3 sets of 10, last set is to almost failure)

Dumbbell 45 degree bench press (3 sets of 10, if I can even manage the third set)

Biceps curls in form of 21's (one set)

Dumbbell curls to failure

I then move to cardio:

Continuos variations of sit ups and crunches to failure

Burpees for 40 seconds

Running on the spot (high knee raises) for 40 seconds

Running on the spot (high knee raises) for 40 seconds

Exercise bike for 5-10 minutes at around 70% effort.

End (knackered!!)

I try and do this 4 times a week. I know its not a full routine but surely I will see some benefits even if its not the best routine? My daily food intake would normally consist of:

9am - 2 scoops whey protein (to help with the build im looking for)

10.45am - 2 bananas and natural yoghurt

12.30pm - 2 rolls with ham, chees and light mayo or tuna mayo

17.30pm - toast with tuna mayo or sardines.

19.00pm - various dinners (salmon, pork, chicken etc with potatoes, beans or veg)

I also add 2 scoops of whey before and after workout in the diet i explained, i added it below.

I can help but think your going to slate this plan I have 'thrown' together but like i say im looking for a bodybuilder physique but I do want to be defined and a bit bigger. I very much appreciate any help you can give me and will do my best to take it on board!!

Thanks for your help

Graeme.

Response

Hi Graeme,

Thanks for the email.

First off, let me say that I'm not going to laugh or slight your plan, in fact, my hats off to you for trying to get your fitness plan together given your busy schedule.

I totally understand your time constraints on your workouts. Now, after looking at your workout, the first thing you have to ask yourself, is if you're actually improving with each workout.

The only way to add muscle mass to your body is if your actually gaining strength or improving in terms of repetitions completed, and/or time frames.

Once you start improving, your body will slowly start to add more muscle fibres to accommodate this new strength. This cycle will continue as long as you improve with each workout.

Let's take a look at your dumbbell routine. For your first exercise, the flat bench dumbbell press, are you gaining strength on this exercise from workout to workout? That is, on your very last set, are you:

- Doing more reps with the same amount of weight that you used for you last workout, using the same rest periods;

- Using more weight with the same amount of reps for the same rest periods;

- Doing the same amount of weight and reps as last workout but with less rest;

The most important element you have to worry about when it comes to adding muscle mass is to make sure you are improving from workout to workout. This is my first question. "Are you improving with each workout?" If you are, than you are on the right track. Now, I'm not going to get into adding new elements to your workout or anything like that because, if you're improving and happy with what your doing, than keep doing it.

Over time, you will have to add new elements into your workout to keep improving. For example, you may need more weight for your dumbbells, or you may need other equipment for different movements, but for now, you have to keep doing with what is working. Remember, keep improving in the three key areas that I've mentioned above, keep up with healthy meal plan (be consistent), and get plenty of rest, and you'll reach your goals. For more information, see this page:

How To Gain Muscle Mass

Also remember, that as you get stronger and stronger, you will not only need to adjust your training habits, but you’ll also need to adjust your diet. That is, you will need to keep adding more and more nutrients to your diet as you improve, in order to keep your body growing. For more information, please see this page:

Muscle Mass Diet

All the best,

Blake