Best Bulking Routine?

JoshH · 06-16-2003, 12:06 PM

just curious what other people's opinions are.

MAX-OT http://www.ast-ss.com/training/training_intro.asp
GVT http://www.sover.net/~timw/gvt.htm

JoshH · 06-16-2003, 02:50 PM

does the lack of votes mean that everyone makes up thier own routines? i guess i'm too much of a beginner to be that cool. i just want to make sure that i get the best workout sessions i can, and was hoping some people could offer some pointers on bulking up(reps, set). maybe i'll just flip a coin.

Triple Threat · 06-16-2003, 03:22 PM

If there was truly a BEST routine, then wouldn't everyone be using it? I think the lack of responses means there is no one BEST routine. What's BEST for me might not be what's BEST for you.

JoshH · 06-16-2003, 03:24 PM

good point man, i guess i was just trying to get some feedback about some of the different routines and how well they worked for other people.

Fit Freak · 06-17-2003, 05:58 AM

The BEST plan is whatever works BEST for you...that means doing something you enjoy otherwise you won't stick with a plan.

For me I gr8tly DISLIKE these so called PLANS...I make my own...ALWAYS!

Freeman · 06-17-2003, 10:20 AM

Fit Freak, what do you do? I"m just curious. I've been bulking for what seems like forever, but unfortunately, I've added a lot of fat, and not enough muscle, although I have noticed a good amount of muslce still....I have been eating fairly cleanly for a long time...mostly chicken, tuna, protein shakes, veggies, eggs/egg whites, whole oats, natural pb, etc...only cheating occasionally. I am super frustrated!

Fit Freak · 06-17-2003, 07:49 PM

OK...here is what I do...it works for me but recognize we're all different.

DIET:

Protein - 1.5 - 2 grams/lb of BW
Carbs - 2-3 grams/lb of BW
Fat - .25-.5 grams/lb of BW

As you can see I try to emphasize carbs and protein moreso than fat....works for me.

Carbs are mainly from fruit, tonnes of oats, sweet potato, brown rice, berries, and cottage cheese.

Fats come from flax, PB, and whatever is naturally found in meats including egg yolks.

Protein...this is obvious but I'll include what I eat....lots of cottage cheese in the night-time, tonnes of egg whites, protein powder (no more than a couple sccops daily usually), tuna, and some beef and chicken.

That's it...pretty basic. I'll still limit cheats to something like once every couple weeks if I want to stay relatively lean.

Cardio is kept to no more than 3 sessions of 20 minutes...I like to keep a little cardio to minimize fat gain

TRAINING:

2 days off per week as needed...no definate schedule...I try to listen to my body.

For the most part I train each bodypart once per week...sometimes I add some detail work above that...ie....flyes and cables for chest 3 days after my heavy chest workout.

I keep reps at 6-12 after a thorough warm-up. Volume is pretty high......higher than MOST on this board...but it works very well for me...but you have to eat correctly.

Lots of bench pressing for chest and heavy flyes, tonnes of BB squats AND Smith squats for quads....nothing really too special about the training....any specific q's feel free to ask!

ONE more thing...I do not stop eating carbs/protein/fat at night...in fact I eat quite a bit at night b/c I train in the evening.

EAT BIG but CLEAN almost all of the time.

For me...somewhere between 3000 and 3500 calories works well

Cheers...FF

Freeman · 06-17-2003, 10:48 PM

Thanks FF. That seems pretty good....I'm just trying to get stronger right now. I still have some fat on me that I have had all my life..I weigh more, but I am thinking it's muscle...my stomach is a joke however, but I know when I go to cut I'll be able to fix that problem.

Fit Freak · 06-18-2003, 04:50 AM

n/p

dsteele · 06-18-2003, 10:54 AM

Question:

In a bulking routine, do you guys generally increase the weight within a series of sets for one exercise, or start with the heaviest first, and then decrease the weights as necessary?

Thanks for any opinions.

Freeman · 06-18-2003, 10:57 AM

I always increase.

Malachor · 06-18-2003, 02:11 PM

i think one of my biggest problems on eatting is getting enough calories without going overboard on fat. i seem to be able to get fat/carb/protein at about the levels i need them to be, but i'll be 500-1000 calories off. i just haven't been working long and hard enough on the food thing though to get it down.

it's funny, i can eat enormous amounts of junk food, but when it comes to eatting clean, i don't eat that much and i feel fuller.

i always increase my weight but i will include drop sets occasionally.

dsteele · 06-18-2003, 02:19 PM

Thanks for the reply.
Thanks freeman1504 and Malachor.

I usually pyramid, but another guy said it would make more sense to start heavy first, when you're strongest, and work from there, decreasing if you have to.

Thanks again.

Freeman · 06-18-2003, 03:05 PM

I usually increase, like I said, but occasionally I'll go to a fairly heavy weight for moderate reps...like 8 reps, and try to do that weight for 3 sets at 8 reps each time....

something just to to keep things different and new I guess.

Fit Freak · 06-18-2003, 03:23 PM

I never decrease w8...unless it's for a drop set...which I don't do often...pretty much only for pre-comp training or one last set in my workout to get a nice burn....too many drop sets leads to early fatigue in your workouts meaning moving less poundages as well as OVERTRAINING.

BBing isn't about the EGO....progressively add w8 and decrease reps....JMO

View Poll Results: BEST BULKING ROUTINE?
MAX-OT	3	75.00%
GVT	1	25.00%
OTHER(POST YOUR OPINION)	0	0%
Voters: 4. You may not vote on this poll

06-16-2003, 12:06 PM	#1
JoshH Newbie Elite Member Join Date: May 2003 Location: NC Posts: 22	Best Bulking Routine? just curious what other people's opinions are. MAX-OT http://www.ast-ss.com/training/training_intro.asp GVT http://www.sover.net/~timw/gvt.htm Last edited by JoshH : 06-16-2003 at 12:40 PM.

06-17-2003, 05:58 AM	#5
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	The BEST plan is whatever works BEST for you...that means doing something you enjoy otherwise you won't stick with a plan. For me I gr8tly DISLIKE these so called PLANS...I make my own...ALWAYS! Searching for the right balance...

06-17-2003, 10:20 AM	#6
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Fit Freak, what do you do? I"m just curious. I've been bulking for what seems like forever, but unfortunately, I've added a lot of fat, and not enough muscle, although I have noticed a good amount of muslce still....I have been eating fairly cleanly for a long time...mostly chicken, tuna, protein shakes, veggies, eggs/egg whites, whole oats, natural pb, etc...only cheating occasionally. I am super frustrated! www.kingsburymusic.net

06-17-2003, 07:49 PM	#7
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	OK...here is what I do...it works for me but recognize we're all different. DIET: Protein - 1.5 - 2 grams/lb of BW Carbs - 2-3 grams/lb of BW Fat - .25-.5 grams/lb of BW As you can see I try to emphasize carbs and protein moreso than fat....works for me. Carbs are mainly from fruit, tonnes of oats, sweet potato, brown rice, berries, and cottage cheese. Fats come from flax, PB, and whatever is naturally found in meats including egg yolks. Protein...this is obvious but I'll include what I eat....lots of cottage cheese in the night-time, tonnes of egg whites, protein powder (no more than a couple sccops daily usually), tuna, and some beef and chicken. That's it...pretty basic. I'll still limit cheats to something like once every couple weeks if I want to stay relatively lean. Cardio is kept to no more than 3 sessions of 20 minutes...I like to keep a little cardio to minimize fat gain TRAINING: 2 days off per week as needed...no definate schedule...I try to listen to my body. For the most part I train each bodypart once per week...sometimes I add some detail work above that...ie....flyes and cables for chest 3 days after my heavy chest workout. I keep reps at 6-12 after a thorough warm-up. Volume is pretty high......higher than MOST on this board...but it works very well for me...but you have to eat correctly. Lots of bench pressing for chest and heavy flyes, tonnes of BB squats AND Smith squats for quads....nothing really too special about the training....any specific q's feel free to ask! ONE more thing...I do not stop eating carbs/protein/fat at night...in fact I eat quite a bit at night b/c I train in the evening. EAT BIG but CLEAN almost all of the time. For me...somewhere between 3000 and 3500 calories works well Cheers...FF Searching for the right balance...

06-16-2003, 02:50 PM	#2
JoshH Newbie Elite Member Join Date: May 2003 Location: NC Posts: 22	does the lack of votes mean that everyone makes up thier own routines? i guess i'm too much of a beginner to be that cool. i just want to make sure that i get the best workout sessions i can, and was hoping some people could offer some pointers on bulking up(reps, set). maybe i'll just flip a coin.

06-16-2003, 03:22 PM	#3
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	If there was truly a BEST routine, then wouldn't everyone be using it? I think the lack of responses means there is no one BEST routine. What's BEST for me might not be what's BEST for you.

06-16-2003, 03:24 PM	#4
JoshH Newbie Elite Member Join Date: May 2003 Location: NC Posts: 22	good point man, i guess i was just trying to get some feedback about some of the different routines and how well they worked for other people.

06-17-2003, 10:48 PM	#8
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Thanks FF. That seems pretty good....I'm just trying to get stronger right now. I still have some fat on me that I have had all my life..I weigh more, but I am thinking it's muscle...my stomach is a joke however, but I know when I go to cut I'll be able to fix that problem. www.kingsburymusic.net

06-18-2003, 04:50 AM	#9
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	n/p Searching for the right balance...

06-18-2003, 10:54 AM	#10
dsteele Registered User Join Date: May 2003 Location: Massachusetts Posts: 4	Question: In a bulking routine, do you guys generally increase the weight within a series of sets for one exercise, or start with the heaviest first, and then decrease the weights as necessary? Thanks for any opinions.

06-18-2003, 10:57 AM	#11
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I always increase. www.kingsburymusic.net

06-18-2003, 02:11 PM	#12
Malachor Registered User Join Date: Apr 2003 Posts: 184	i think one of my biggest problems on eatting is getting enough calories without going overboard on fat. i seem to be able to get fat/carb/protein at about the levels i need them to be, but i'll be 500-1000 calories off. i just haven't been working long and hard enough on the food thing though to get it down. it's funny, i can eat enormous amounts of junk food, but when it comes to eatting clean, i don't eat that much and i feel fuller. i always increase my weight but i will include drop sets occasionally.

06-18-2003, 02:19 PM	#13
dsteele Registered User Join Date: May 2003 Location: Massachusetts Posts: 4	Thanks for the reply. Thanks freeman1504 and Malachor. I usually pyramid, but another guy said it would make more sense to start heavy first, when you're strongest, and work from there, decreasing if you have to. Thanks again.

06-18-2003, 03:05 PM	#14
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I usually increase, like I said, but occasionally I'll go to a fairly heavy weight for moderate reps...like 8 reps, and try to do that weight for 3 sets at 8 reps each time.... something just to to keep things different and new I guess. www.kingsburymusic.net

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06-18-2003, 03:23 PM	#15
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	I never decrease w8...unless it's for a drop set...which I don't do often...pretty much only for pre-comp training or one last set in my workout to get a nice burn....too many drop sets leads to early fatigue in your workouts meaning moving less poundages as well as OVERTRAINING. BBing isn't about the EGO....progressively add w8 and decrease reps....JMO Searching for the right balance...