Well I can tell you from having pretty much the same body type as you bro, maybe a little bit more muscle mass .. but i've also been competing for years !!
So yah man, get at it !! I am gonna follow this bro so long as I am a member of this board !!
If you WANT I can give you my Bulking regimen.. if interested.. but i mean.. this is some serious business ... it's medical science if you break it down bro.. I am not TELLING YOU that you MUST do it this way just.. letting you know.. and ODDS ARE !! You already know this.. but this is the important stuff bro..
A muscle will not grow until it’s recovered. The muscle will not begin to recover until the nervous system is Recovered. It takes roughly 24hours for the nervous system to recover from a workout. Only then will the muscle begin to recover and grow. So, you should never train 2 days in a row. Even if you train different bodyparts, you still use the same nervous system. You train 2 days in a row, your nervous system recovers, but by the time the muscles begin to, you train again, so the body has to concentrate again on recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed, Fri) is more than enough. Numerous pros, including myself, train like this offseason for maximum growth. Even if you use steroids, you still have to train like this. Steroids increase your recovery ability, but they also make you stronger at a quicker rate. The extra strength will give you the ability to train harder/tear more muscle tissue, so you will need the extra recovery that the steroids will give you.
The following is a great training program that I recommend:
Mon – Chest, Shoulders, Triceps
* Incline press – warm-up sets, 1 work set
* Flat flyes – 1 work set
* Millitary press – 1 warm-up, 1 work set
* Lateral flyes – 1 work set
* Rear delt machine – 1 work set
* Tricep pushdowns – 1 warm-up, 1 work set
* Lying tricep extensions – 1 work-set
Wed – Quads, Hams, Calves
* Squats – warm-ups, 1 work set
* Leg press – work set
* Leg extension – work set
* Leg curl – warm-up, work set
* Stiff leg deadlift – work set
* Standing calf raise – work set
Fri – Abs, Back, Bis
* Rope crunches – warm up, work set
* Lat pull down – warm-ups, work set
* Deadlift – warm-up, work set
* Bent-over rows – work set
* Shrugs – work set
* Standing BB curls – warm up, work set
* Concentration curl – work set
You do a lot of warm-ups for your first exercise of the day. You do one warm-up for the first exercise of each body part, only to optimize the firing of the neuropathways.
Let’s use chest as an example – if for example your max (work set) in the incline press is 3 plates, then you do 2 warm-ups with the bar, 2 warm-ups with one plate, 1 warm-up with 2 plates and then your work set with 3 plates. The work set is a set where you fail at about 6 reps. Every workout, you have to do more reps or increase the weight in that work set (remember, the muscle has to do something that it has not done before). So if one work out you fail with 6 reps, the following nothing less than 7. When you reach 8 reps, the following workout you should do (increase) a weight where you can do minimum 4 reps. Then increase your reps again every workout until you reach 8 again, and so on. Each rep has a tempo of 2-1-1. That is 2 seconds in the negative, one second in the contraction and 1 second in the positive. Then, after you fail in the incline press, you move straight to flat flyes. You do not need a warmup now because your chest is more than warm after you failed on presses. And that’s it for chest. The basic routine stays the same. If you want variety, small changes as using DB’s instead of BB or doing flat presses and incline flyes for example, is more than enough variety to keep the muscle ‘confused’.
That's would I WOULD DO for a routine if I were you.. just saying..