Please give tips for my bulking program.

**KelJu** · 02-16-2006, 07:51 PM

My cutting period lasted a little longer than I meant for it to, and now I am back to bulking again. I hope to finish my bulk phase in two months so I can cut for the rest of the summer. What do you guys think about this 2 month program?

Sundays: Bicep, Triceps, Calves and Abs
Straight bar curls with Olympic bar
Dumbbell Hammer curls
Rope Pull Downs
Triceps extensions
Decline Setups (weighted)
Donkey calve Raises
Standing smith machine clave rises

Mondays: Legs
Deep squats (ass as close to the floor as possible)
Leg Presses
Leg curls

Wednesdays: Chest, Calves and Abs
Flat Bench-press
Incline Bench Press
Decline Setups (weighted)
Donkey calve Raises
Standing smith machine clave rises

Fridays: Shoulders, Back, and Lats
Behind the head Military Press with Olympic bar
Front Laterals
Behind the head Lat pull downs
Bent over rows
Dumbbell shrugs

Now I plan on using a modified P/RR/S system
Week 1(P): High weight low reps
Week 2(RR): Low weight High reps
Week 3(S): Drop sets on everything I do.

Return to week 1, and start over.
Also, I will be switching Chest day Inclines with Declines every other Wednesday.
I am seeing progress on my chest doing only 2 exercises be week, dumbbell presses make my left shoulder grind and pop so I only use barbell pressing movements. I would like to add another chest exercise, so if anyone has any suggestions for that, I would appreciate it.

**P-funk** · 02-18-2006, 04:49 AM

training 101

**Gordo** · 02-18-2006, 05:06 AM

Originally Posted by P-funk

training 101

nice

**juggernaut** · 02-18-2006, 07:42 PM

what about food?

**juggernaut** · 02-18-2006, 07:42 PM

and personally, I think you are doing way too much.

**TJ Cline** · 02-18-2006, 07:51 PM

Bulking is just stupid unless your goal is to be fat

**juggernaut** · 02-18-2006, 07:59 PM

I'm not so sure of that...If youre a hardgainer and need to put some weight on, that might be the best course, as it trains your body to slow down.

**TJ Cline** · 02-18-2006, 08:02 PM

The tortoise will always beat the hair

**juggernaut** · 02-18-2006, 08:23 PM

True, but in some extreme "hardgainer" cases, it might be worthwhile.

**TJ Cline** · 02-18-2006, 08:24 PM

Originally Posted by juggernaut

True, but in some extreme "hardgainer" cases, it might be worthwhile.

Hardgainer=bad diet and shit training.

**juggernaut** · 02-18-2006, 08:35 PM

Mostly so, but there are extreme cases where anyone can eat anything and not gain an ounce.

**TJ Cline** · 02-18-2006, 08:39 PM

Originally Posted by juggernaut

Mostly so, but there are extreme cases where anyone can eat anything and not gain an ounce.

I agree, some people need to find another sport to participate in....like marathons or ping pong.

**juggernaut** · 02-18-2006, 08:44 PM

or that ridiculous olympic "sport" where theyre dusting the floor for the bowl. WTF is that?!!!!

**TJ Cline** · 02-18-2006, 09:07 PM

Originally Posted by juggernaut

or that ridiculous olympic "sport" where theyre dusting the floor for the bowl. WTF is that?!!!!

curling.......I actually wathced the women doing it.....some hot sluts.....good shit

**RippedNYLifter** · 02-18-2006, 09:10 PM

Originally Posted by ForemanRules

Bulking is just stupid unless your goal is to be fat

^^^^

**juggernaut** · 02-18-2006, 09:10 PM

any boobage? Probably dikes. Not that there's anything wrong with that...

**CowPimp** · 02-18-2006, 09:33 PM

Originally Posted by juggernaut

Mostly so, but there are extreme cases where anyone can eat anything and not gain an ounce.

Wrong. There is no human on the planet who can eat above maintenance calories and not gain any weight. However, there are people who are not motivated enough to put in the effort to do so.

**LexusGS** · 02-18-2006, 09:35 PM

Originally Posted by CowPimp

Wrong. There is no human on the planet who can eat above maintenance calories and not gain any weight. However, there are people who are not motivated enough to put in the effort to do so.

You tell him Pimp!!!

**juggernaut** · 02-19-2006, 04:00 AM

Originally Posted by CowPimp

Wrong. There is no human on the planet who can eat above maintenance calories and not gain any weight. However, there are people who are not motivated enough to put in the effort to do so.

I been skooled.

I'lll agree with that.

**CowPimp** · 02-19-2006, 07:07 AM

Originally Posted by juggernaut

I been skooled.

I'lll agree with that.

I didn't really mean to come off like that. The whole hardgainer thing just bothers me. It's the fact that the vast majority of people who refer to themselves as hardgainers are not. They just say, "I eat a Hell of a lot," but really don't know what a lot is. Are there people that have to eat more than your average Joe at an equivalent bodyweight to gain? Sure there are, but the variance is usually not as large as they make it seem unless they have hyperthyroidism.

**KelJu** · 02-19-2006, 07:29 AM

The question has nothing to do with eating or anything found in training 101, because I have read that twice since I have been on these forums. I am eating nearly 4500 caleries a day which doesn't sound like enough by some standards, but that is all clean food. I gained 6lbs last week, and moved up in strength in every lift. The question was directed toward the PROGRAM. How does the workout routine look?

And oh, thanks again foreman for sticking your fucking face in another thread without offering any help or sugestions what so ever.

**juggernaut** · 02-19-2006, 07:37 AM

forget it pimp..its too late my feelings are hurt...so fuck off!!!!!

**P-funk** · 02-19-2006, 08:42 AM

Originally Posted by KelJu

The question has nothing to do with eating or anything found in training 101, because I have read that twice since I have been on these forums. I am eating nearly 4500 caleries a day which doesn't sound like enough by some standards, but that is all clean food. I gained 6lbs last week, and moved up in strength in every lift. The question was directed toward the PROGRAM. How does the workout routine look?

And oh, thanks again foreman for sticking your fucking face in another thread without offering any help or sugestions what so ever.

a) post your diet (with caloric and macro breakdown). I would love to see what 4500cals of clean food per day looks like (I have done it before and it is brutal).

b) if you read the stickies then you should be able to look at your program and realize that it fucking sucks. You are starting the week by training arms? The stickies lay out the fact that bodypart training is worthless. Also, why would you start your training week with arms? they are a small muscle group.

re-read and re-learn.

**KelJu** · 02-19-2006, 01:07 PM

Originally Posted by P-funk

a) post your diet (with caloric and macro breakdown). I would love to see what 4500cals of clean food per day looks like (I have done it before and it is brutal).

b) if you read the stickies then you should be able to look at your program and realize that it fucking sucks. You are starting the week by training arms? The stickies lay out the fact that bodypart training is worthless. Also, why would you start your training week with arms? they are a small muscle group.

re-read and re-learn.

8:00am: 1 cup dry Oatmeal – 300
Sweet Potato – 150
1 Scoop of MassTech – 170

11:00am: Chicken Breast – 280
½ cup of Broccoli – 50

2:00pm: 2 chicken, lettuce, tomato, cheese, carb control salsa burritos - 500
1 Scoop of MassTech – 170

5:00pm: Sweet Potato – 150
Chicken Breast – 280

8:00pm: 1 and ½ cup of cottage cheese - 380
4 tilapia fillets – 270
1 scoop of MassTech – 170

10:30pm: 4 fried eggs – 320
4 slices turkey bacon – 500

Half gallon of milk - 480

I guess after figuring this up I see that I am closer to 4,000 and that is even cheating with MassTech. I can't eat anymore; I find myself gagging trying to push food down already. So yeah, 4,500 would be fucking hard.

The reason I work arms early in the week is because my arms are more responsive than any other body part for me. My arms have steadily grown when other body parts quit. This system has worked for me, against everything that I have read on the board. I end up working my arms a lot on Fridays, when I work back, so I space out those two workouts as much as possible, leaving me with a Mon/Fri split that has worked well enough, but could use improvement. I say again, my arms have made more progress working them 2 times a week than my other muscle groups working them only one.

This has been the only inconsistency between information posted by vets and actually success in the gym for me. Most everything else has been extremely helpful. In all honesty, I would probably see even better growth from my arms if I went 100% the way you guys suggest, but I am afraid to change something that is working at the moment.

The reason I called this a bulk program was because I added more exercises to my old program which I think my body can handle due to the fact that I started my first cycle of gear, and I have been eating better than I ever have. If you guys think my program “Fucking Sucks” I will take your word for it and completely rearrange it, because I am not a stupid kid that is too dumb to take good advice. Now just might be the perfect time to rethink my approach to how I am structuring my weight training program.

**P-funk** · 02-19-2006, 01:52 PM

you need more fat in your diet.

some of your numbers look off as far as calories for some of the meals.

what is the macro breakdown?

why am i not suprised that you THOUGHT you were eating more then you really were?

How are you measuring progress in your arms? measurments?

**TJ Cline** · 02-19-2006, 02:20 PM

Originally Posted by KelJu

The question has nothing to do with eating or anything found in training 101, because I have read that twice since I have been on these forums. I am eating nearly 4500 caleries a day which doesn't sound like enough by some standards, but that is all clean food. I gained 6lbs last week, and moved up in strength in every lift. The question was directed toward the PROGRAM. How does the workout routine look?

And oh, thanks again foreman for sticking your fucking face in another thread without offering any help or sugestions what so ever.

Please give tips for my bulking program.
read it again retard

**KelJu** · 02-19-2006, 02:27 PM

Originally Posted by P-funk

you need more fat in your diet.

some of your numbers look off as far as calories for some of the meals.

what is the macro breakdown?

why am i not suprised that you THOUGHT you were eating more then you really were?

How are you measuring progress in your arms? measurments?

Whoops, I forgot to tell you that I take fishoil caps everyday, along with flaxseed oil in my MassTech Shakes.

I got my numbers from this site:
http://www.ars.usda.gov/main/site_ma...ecode=12354500

I haven't done the macro breakdown for this diet yet, it is only a week and a half old. I have been too busy with school, but I have time to sit down and figure it out tonight.

I guess when I was eating so much that I wanted to puke I just assumed that I was eating massive amounts.

I have gaged my arm progress by the fact that I am working out with more weight than I ever have, and doing so with the most strict and honest form I have ever used. Also, my arms have steadily gotten bigger over the last eight months, from a wimpy 15 inch to a current 17 and a half inch measured at the bicep.

**KelJu** · 02-19-2006, 02:29 PM

Originally Posted by ForemanRules

Please give tips for my bulking program.
read it again retard

No thanks, I read it just fine the first time whore.

True Story

**TJ Cline** · 02-19-2006, 02:54 PM

Originally Posted by KelJu

No thanks, I read it just fine the first time whore.

True Story

I gave you my honest opinion......if you want to bash people who try give you help, then good luck in life son.

**KelJu** · 02-19-2006, 03:15 PM

Originally Posted by ForemanRules

I gave you my honest opinion......if you want to bash people who try give you help, then good luck in life son.

I bash people who bash me.

True story

Last word, you turn.

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