Bulking 4 Police Work?

Bigger Stronger Leaner Competitive Bodybuilding
1

Well, i’m a 21 year old college student. 6’1" 174-177lbs or so, depending on the day. I’m going to school to be a cop, so i want to bulk up big time, i would like to get to about 193 or so by the end of the school year, i know its some lofty expectations, but i know i can do it and have the motivation.

I would just like some good advice and some help on my workout routine, i think i do too many lifts and i know i need to eat alot…alot more. I’ve always been a skinny guy my entire life and have never been able to easily gain weight, so i know food has to become my best friend. I usually go to the gym anywhere from 50-90 mins, i tend to stay away from cardio because i want to put on mass, but any help would be appreciated…here is what i tend to do.

Mon/Weds/Fri

Bench (8x6x4x2x max reps)
2 seperate chest lifts, 8x3
3 seperate shoulder lifts, 8x3
3 seperate tricep lifts, 8x3

Thur/Fri

Legs (squats, deadlifts, leg extention)
Biceps (curls multiple ways)
Forearms
Abs

(I rotate the lifts each week, i.e. week 2 would be legs, bic, fore, abs on mon/weds/fri and chest and whatnot on tues/thurs)

same as above, i tend to do about 2-3 lifts of each body part with about 8 reps

I obviously know i need to be eating more, but should i cut down on my different lifts and reps and do more sets…say 5x5? Like i stated, i’m not worried about being cut, i just want to see the weight gain along with strength gains.
I’m having a hard time gaining weight or putting anything on, but i can notice strength gains, i’ve been doing this routine for about a month now. I do take 2 protein shakes, one before and one after my workout.

Thanks for any advice

2

[quote]hebr0402 wrote:
Well, i’m a 21 year old college student. 6’1" 174-177lbs or so, depending on the day. I’m going to school to be a cop, so i want to bulk up big time, i would like to get to about 193 or so by the end of the school year, i know its some lofty expectations, but i know i can do it and have the motivation.

I would just like some good advice and some help on my workout routine, i think i do too many lifts and i know i need to eat alot…alot more. I’ve always been a skinny guy my entire life and have never been able to easily gain weight, so i know food has to become my best friend. I usually go to the gym anywhere from 50-90 mins, i tend to stay away from cardio because i want to put on mass, but any help would be appreciated…here is what i tend to do.

Mon/Weds/Fri

Bench (8x6x4x2x max reps)
2 seperate chest lifts, 8x3
3 seperate shoulder lifts, 8x3
3 seperate tricep lifts, 8x3

Thur/Fri

Legs (squats, deadlifts, leg extention)
Biceps (curls multiple ways)
Forearms
Abs

when you say chest, shoulder, and tricep lifts, i hope you stick to the more compound movements (bench, military press, weighted dips) rather than isolation movements.

its good that you already know you need to step up your nutrient intake. alot of calories and heavy lifting should help you on your way to your goal. also, are you neglecting back work?

i know your doing deads but you should incorporate some back training too. obviously, its a large muscle group. experiment with different rep and set ranges to find out which might work best for YOUR body.

e

3

Im your height and age and just put on the weight you wanna put on. I used chads high frequency full body training and Dr Berardis 7 diet rules and massive eating.
check those articles out its very do able to put on that sorta weight at our age.

eat 6 meals a day following Berardis rules, huge breakfast and a big fat and protein meal just before sleep. will help fight ya fast metabolism.

just cos you skinny doesnt mean you cant put on weight fast, it means ya either got a fast metabolism and dont eat enough or ya doing way to much exercise as a teen and not eating for it.

never miss a training session no matter how fucked up you feel a bad sessions always better than no session.

pack ya fridge full of high protein foods and fruit and good fats that are easy to snack on (eg. natural yoghert, peanut butter, olive oil shots) make a master shoping list do a huge shop once a week and keep the food there.

Eat like a mother fucker and train hard full body no worrys. and take a pic of your self now and then another when ya at weight and post em here.

4

drink a gallon of 2% milk a day.

5

Donuts, that what all police officers do.

6

Please dont take this the wrong way, I respect your goals and all, but being a Police officer, shouldn’t you be working on athleticism and size instead of just size and strength.

7

[quote]hebr0402 wrote:
Mon/Weds/Fri

Bench (8x6x4x2x max reps)
2 seperate chest lifts, 8x3
3 seperate shoulder lifts, 8x3
3 seperate tricep lifts, 8x3

Thur/Fri

Legs (squats, deadlifts, leg extention)
Biceps (curls multiple ways)
Forearms
Abs[/quote]

Like Easy E said, you need some pulling. No need to hit chest that much with high sets, low reps that much. Replace at least one of those chest exercises with vertical and horizontal rowing.

Also, see how it feels for you, but doing that much 8x3 might eat up your CNS and your gains. I like to rotate higher volume with the high sets, heavier lifting. Don’t discount rest and eating to grow, especially if you have a high metabolism.

8

I wouldn’t bulk too much at the expense of being able to run long distances. The police academy, here in Illinois at least, has recruits running 5+ miles every day.

9

[quote]FCFighter wrote:
I wouldn’t bulk too much at the expense of being able to run long distances. The police academy, here in Illinois at least, has recruits running 5+ miles every day.[/quote]

What the hell happens after they get in? The cops here are fat as hell. I don’t think I’ve seen one without a giant gut and little stick legs. I honestly hope they have real good aim.

10

I left this line of work a few years ago.

Don’t you have to run a timed mile and a half? Do you have to run for distance daily in the academy?

Your program sounds more like a bodybuilding program I’d like to see you do more of a powerlifting or even olympic lifting program, maybe some strongman training to boot. Yes a size increase will help intimidate or impress some sober people what you really need is functional strength and athleticism.

Most of the folks you’ll be wrestling with are drunk/on drugs/crazy/just plain stupid so you need to be ready. You might also look for a police friendly martial art as you need to know some locks, holds, etc. As our world becomes PC the training gets lamer.

The powers that be are more afraid that you’ll use some Steven Seagal hold and damage some crackhead and get the department sued than they are that some crackhead might hurt or kill you because you aren’t going to sue, and furthermore in the event you are hurt/killed in the line of duty your wife and attorney are not going to lead a march downtown backed by every unemployed welfare recipient in town.
Feel free to PM me.
Spike

11

[quote]Professor X wrote:
FCFighter wrote:
I wouldn’t bulk too much at the expense of being able to run long distances. The police academy, here in Illinois at least, has recruits running 5+ miles every day.

What the hell happens after they get in? The cops here are fat as hell. I don’t think I’ve seen one without a giant gut and little stick legs. I honestly hope they have real good aim.[/quote]

Unfortunately, most departments that I know of don’t require their force to maintain any level of physical fitness standards. And given that most of a cops day is spent riding around in a patrol car it’s completely up to them to stay in shape on their own.

12

[quote]FCFighter wrote:
I wouldn’t bulk too much at the expense of being able to run long distances. The police academy, here in Illinois at least, has recruits running 5+ miles every day.
[/quote]
Exactly on point. No use in bulking up until AFTER the academy. All that extra mass will only hinder your performance during the mandatory long-distance runs and countless reps of useless, endurance-oriented calisthenics. That’s how all law enforcement academies function (at least here in the northeast), including the Troopers and Federal agencies.

My advice to you is to get as lean as possible so you’re not lugging around any extra fat weight. Try running 3 miles with a 10 pound plate and tell us how much more difficult the feat is to accomplish. And you wanna gain another 20??? Muscle or fat, the weight will surely bog you down.

Peace be with you.

13

thanks for the info, but athleticism is the last thing i’m worried about. I run a 4.6 40 and 11.1 in the 100 yard dash as well as a 5 1/2 min mile, my athleticism is already beyond most, so now i just need to bulk up a bit.

14

[quote]FCFighter wrote:
Professor X wrote:
FCFighter wrote:
I wouldn’t bulk too much at the expense of being able to run long distances. The police academy, here in Illinois at least, has recruits running 5+ miles every day.

What the hell happens after they get in? The cops here are fat as hell. I don’t think I’ve seen one without a giant gut and little stick legs. I honestly hope they have real good aim.

Unfortunately, most departments that I know of don’t require their force to maintain any level of physical fitness standards. And given that most of a cops day is spent riding around in a patrol car it’s completely up to them to stay in shape on their own.
[/quote]
NJ State Police are required to pass a physical fitness test every year - but it’s lame and most fat@sses can pass. NY State Police aren’t mandated to pass any fitness requirements after graduating the academy, although they’re “bribed” with a $2000 bonus annually if they successfully complete a battery of sit-ups / push-ups / 1.5 mile run within an allotted time frame.

Peace be with you.

15

i have to agree that it may not be worthwhile to bulk too much before going into the academy. im going into the january academy class in nyc and plan on starting a cutting cycle 2 months prior. i know ill be running several miles a day and i also know that i certainly wont be able to eat 8 meals a day like i do now.

additionally, i know that when i first started bulking for rugby, whatever weight i put on would quickly be dropped once i started 2 adays practices. in orther words if you work your ass off to put on the 20 or so pounds, it may be frustrating to see most of it dissapear once u hit the academy. good luck with whatever you decide

16

i have to agree that it may not be worthwhile to bulk too much before going into the academy. im going into the january academy class in nyc and plan on starting a cutting cycle 2 months prior. i know ill be running several miles a day and i also know that i certainly wont be able to eat 8 meals a day like i do now.

additionally, i know that when i first started bulking for rugby, whatever weight i put on would quickly be dropped once i started 2 adays practices. in orther words if you work your ass off to put on the 20 or so pounds, it may be frustrating to see most of it dissapear once u hit the academy. good luck with whatever you decide

17

I live in Minnesota and the way it works here is that its only a 10 week long academy, there is PT, but its not demanding as an academy that is 28 weeks or 40+ weeks.

18

[quote]Professor X wrote:
The cops here are fat as hell. I don’t think I’ve seen one without a giant gut and little stick legs.[/quote]

You also live in one of the fattest cities in the US. Most cops aren’t fat in other places.

19

[quote]Panther1015 wrote:
Professor X wrote:
The cops here are fat as hell. I don’t think I’ve seen one without a giant gut and little stick legs.

You also live in one of the fattest cities in the US. Most cops aren’t fat in other places.

[/quote]

Actually, I saw less fat cops in Houston.

20

[quote]Spike9726 wrote:

Most of the folks you’ll be wrestling with are drunk/on drugs/crazy/just plain stupid so you need to be ready. You might also look for a police friendly martial art as you need to know some locks, holds, etc. [/quote]

Find out of there are any Krav Maga classes in your area and once you’ve done this move on to Kalpa.

These are the best for Police Officers as they concentrate on real life situations and also focus on disarming people with a variety of weapons including firearms.