How to bulk up

[Cornfed]

Has this topic been posted about before? If you want to put on all over muscle size and strength, the standard way to do it is as follows.

There are six basic body movements - pulling down, pulling towards, pushing up, pushing away, bending at the knees and bending at the waist. So do an exercise for all of these. Say pull-up, bent row, military press, bench press, squat and stiff-legged deadlift. Do three sets of each in a work out, 8-12 reps per set and increase the weight when it is fairly easy. Do that three times a week.

After a while, if you wanted to add more muscle you could split your workout, so say do pulling and quads one day and pushing and hamstrings the other, train 4 times a week and add more isolation exercises and exercises for peripheral body parts.

Unless you are already fat you would eat an excess of calories with plenty of protein and fat.

Pretty simple really.

[WilliamSmith]

Has this topic been posted about before? If you want to put on all over muscle size and strength, the standard way to do it is as follows.

There are six basic body movements - pulling down, pulling towards, pushing up, pushing away, bending at the knees and bending at the waist. So do an exercise for all of these. Say pull-up, bent row, military press, bench press, squat and stiff-legged deadlift. Do three sets of each in a work out, 8-12 reps per set and increase the weight when it is fairly easy. Do that three times a week.

After a while, if you wanted to add more muscle you could split your workout, so say do pulling and quads one day and pushing and hamstrings the other, train 4 times a week and add more isolation exercises and exercises for peripheral body parts.

Unless you are already fat you would eat an excess of calories with plenty of protein and fat.

Pretty simple really.

Thanks. I'm hoping to get in optimum shape this next year. I'm hoping to pass the fitness test for the fire service and so I have to give up smoking pot and get into peak physical condition within a tight time frame.

What's your deadline on the fitness test for the fire service @Pixel--Dude?
Just thought I'd ask, because I posted this rant earlier today about how I'm going to be on land for a bit and get my natural bodybuilding library out of storage because I'm working on bulking back up too, but if the deadline wasn't too soon I could try to come back and post stuff from the books by my favorite vintage pro's in case you found that useful.
viewtopic.php?p=386087#p386087

What was posted above looked sound to me after a quick read. Another important thing he might have considered obvious since he's not a drinker, is to try to get as good a sleep as possible every night, preferably 8 hours minimum every night.
My unfortunately often cutting it down to 5-6 hours of sleep (just while scrapping for time with a busy schedule), and my fondness for alcohol (probably the even worse problem of the two), have always been my Achilles' heel in reducing the best results I might otherwise get from this pursuit.

Edit: I am going to take it slower than I did when I was bulking in my 20's (since I'd mostly just do the heavy compound lifts with a lot more weight than I want to use now that two more decades have passed and additional injuries + noticeably slower recovery time are evident, even though nice progress is still possible), but it will be interesting to see how bulked I am able to get through comparatively moderate methods. Pro bodybuilders are often notorious for having chronic back pain because of experimentally trying to push for extremes to shock their already huge muscles into yet more growth for competitive edge. It's a nice luxury to just be able to aim for being as big as you personally want, rather than to have to compete with anyone.

[MrMan]

An easier way to bulk up is by eating ice cream and potato chips between large meals.