Reply With QuoteI think your primary and secondary muscle groups are going to run into each other and then start to burn out. Quick example: you do heavy chest on Monday(pecs, front delts, triceps) then heavy shoulders on Tuesday. Then you go into shoulders on saturday and back to chest on monday with only one day for recovery. Eventually your front delts are going to say "enough is enough".
Fall bulk/strenth routine...Critiques Please!!!
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08-29-2011, 08:28 PM #1Registered User
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Fall bulk/strenth routine...Critiques Please!!!
Here's what I have put together so far for this fall, the goals will be to add as much mass and strength as possible. I am 22 yrs, 6' tall, 230lbs and max at 330/405/455 for Bench squat and DL.
Monday: Heavy chest, Auxiliary Back/Bi's
Bench- 3 sets warmup then 3 singles at my 1RM, trying to add 5lbs a week
Back- 4x8 for bent over row, lat pull, DB row, EZ bar curls and hammer curls
Tuesday: Heavy shoulders, Auxiliary legs
Military press- 3 sets warmup then 3 heavy triples at 90%
Legs- 4x8 for leg press, leg curls, leg extensions, calf raises
Thursday: Heavy back, Auxiliary chest
Deadlift- 3 sets warmup then 3 singles at 1RM
Chest- 4x8 for Incline press, decline press, flyes
Saturday: Heavy legs, Auxiliary shoulders
Squat- 3 sets warmup then 3 singles at 1RM
Shoulders- 4x8 for overhead DB press, front/lateral raises, reverse flye
There is the plan, I welcome any suggestions or improvements. I am on a good bulking diet eating 5k calories a day and at least 300g of protein.
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08-29-2011, 08:50 PM #2Registered User
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08-30-2011, 01:48 PM #3Registered User
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yeah i agree. also look into DC training. great for size and strength
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08-30-2011, 02:11 PM #4Junior Member BOARD REP
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5/3/1 Boring but big template
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08-30-2011, 03:53 PM #5Bombus H. Maximus
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I don't understand your thinking at all. I mean who does heavy shoulders the day after heavy bench? Don't you think your delts and triceps may be a little fatigued?
Same thing with squats the day after deads? idk man, I think you should go with a template routine.
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08-30-2011, 08:39 PM #6Registered User
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if you really wan bulk workout 3 days a week m w f u will put on some mad weight rather then 4 or 5 days u wont be able to accumulate enough
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08-30-2011, 09:51 PM #7Registered User
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Thanks for the input, I'm thinking I'll do chest and shoulders together then back and legs together instead of what I have now.
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