oh ya, to bulk up, both exercises and diet are important. You
need to increase your caloric intake. Not from transfats, saturated
fats, or high glycemic carbs hor.... But from protein, unsaturated
fats, and good carbs like oats...
Your exercises should ideally be weights... If you can afford
the time and know how to do the BIG 3, aka, bench press, deadlift
and squats, then you are good to go. Actually for me, all I do in
gym are those 3, with perhaps additional military press
sometimes.
Doing them only could be quite mundane, for both you and your
muscles. So after a while, vary your workout. I.e. Bench can do
inclined bench. Squats to overhead squats/front squats. Vary the
reps/sets/weight as well.
At the beginning, go for full body workouts. That was what I
did, till recently, when my workout actually tire me so much that I
spent the rest of the day napping.... That's quite bad cuz I hv
lots of things to do... hence I splitted my workout to two days
split now..., separating deadlift and squats. But until you can DL
near twice your bodyweight / squat near 1.5 times your bodyweight,
it would be good to lump everything together in one day.
Frequency. You will read many guides that recommend at least 3
times a week. Well, I do a hard workout only once a week, but I can
still progress. However, bear in mind I still have runs and soccer
and basketball, which explain why my DL and squats could maintain
well. However, my bench is quite bad in comparison... So recently
I'm increasing some additional bench training. Will feedback on
that if I see improvements.
