Your thoughts on my bulking program???

Raz · 02-21-2006, 07:39 AM

Okay guys, I am just a beginner and I am curretly training mon/wed/fri but training muscles. I have just put together a new push/pull/legs program (with the help of p-funk)

which I will begin in 2 weeks time. I am currently bulking and would like your thoughts on this routine. Oh please note my gym does not have BB's thats why there is so much DB work invloved! Here it is:

Mon:

Upper Push (chest, shoulders, tri’s):

• DB bench press (3x12)
• Incline DB press (2x12)
• Arnold press (3x10)
• Lateral raise (2x10)
• Dips (3x10)
• Triceps push-down (2x10)

Tuesday = Rest

Wed:

Legs:

• DB Squats (3x12)
• Leg press (3x10)
• Leg curls (2x12)
• Leg extensions (2x12)
• Back extensions (2x12)

Thursday = Rest

Fri:

Upper Pull (back, bi’s, abs):

• Pull downs various grips (3x12)
• Pull-ups various grip (3x12)
• Back machine (2x10)
• Bent over DB row (2x10)
• DB Shrugs (2x10)
• Cable Curls (2x8)
• Reverse crunch ( 2x15)
• Abs Machine (2x15)

Sat and Sun = Rest

Please let me here from you ppl, thnx

Tough Old Man · 02-21-2006, 08:53 AM

Lot's of reps for some reason. Check out ther post by P-funk, Cowpimp, Gopro and Iron Man. You can go wrong with any one of there routines and that why they have them posted.

Raz · 02-21-2006, 08:56 AM

Yes I have taken alook of these routines but there abit to complexed for me so I decided to set-up my own. I will modify the reps tho I think you are right. Thanks TOM, Any other suggestions

**IainDaniel** · 02-21-2006, 09:10 AM

You are a beginner right?

If so stick to the higher reps.

Raz · 02-21-2006, 09:16 AM

Yes i am i have been doing an endurance workout (15-20) reps for 4weeks and have jus began a more of a hypertrophy workout as this is my main goal and I have hammered technique on most exercises, tho wot i am currently doing is working bodyparts so ive opted for the push/pull/leg system because of da reccomendation. So i thought this program would be wise and would just like any suggestions! So thnx for dat 1 too, Would you say higher repsdan dat stated or leave it the same?

**CowPimp** · 02-21-2006, 10:52 AM

Quote:

Originally Posted by Raz

Mon:

Upper Push (chest, shoulders, tri’s):

• DB bench press (3x12)
• Incline DB press (2x12)
• Arnold press (3x10)
• Lateral raise (2x10)
• Dips (3x10)
• Triceps push-down (2x10)

I would do lateral raises after dips. You're ordering the program by body part. Start with compound movements. Looks good besides that though.

Quote:

Wed:

Legs:

• DB Squats (3x12)
• Leg press (3x10)
• Leg curls (2x12)
• Leg extensions (2x12)
• Back extensions (2x12)

I would get a more hamstring dominant movement in there somewhere. Personally, I would drop the leg extensions for some DB Romanian deadlifts and alternate which compound movement you begin your workouts with.

Quote:

Fri:

Upper Pull (back, bi’s, abs):

• Pull downs various grips (3x12)
• Pull-ups various grip (3x12)
• Back machine (2x10)
• Bent over DB row (2x10)
• DB Shrugs (2x10)
• Cable Curls (2x8)
• Reverse crunch ( 2x15)
• Abs Machine (2x15)

This looks fine really. I'm assuming the back machine is some form of row movement?

Raz · 02-21-2006, 10:55 AM

Yes sorry cp it is a rowing exercise mayb for variety i will swith to the pulley grip machine on dat 1 or tey a different grip as there is 3 to choose from but at this stage i dont need 2 target each angle right ? Also dont forget i dont have any barbell's at my gym i have too stick with DB's

Raz · 02-21-2006, 11:04 AM

Oh and also CP, i have tried to set this program to a push/pull not by training body part. Have i not done this correctly ???

**CowPimp** · 02-21-2006, 11:07 AM

Like I said, your routine looks pretty good. Just note the minor comments I made. Even without them your routine is pretty good.

Raz · 02-21-2006, 12:03 PM

Okay that's sweet! Cheers CP

**P-funk** · 02-21-2006, 12:12 PM

alright man....I gotta say, not a bad job for putting something together for the first time. It looks like you got the general idea. You put a lot of the nit wits to shame here.

As a beginer the rep ranges are fine for right now adn for the first few weeks. Work on technique and setting up basic inter and intra muscular connections.

Quote:

Mon:

Upper Push (chest, shoulders, tri’s):

• DB bench press (3x12)
• Incline DB press (2x12)
• Arnold press (3x10)
• Lateral raise (2x10)
• Dips (3x10)
• Triceps push-down (2x10)

not bad. lots of pressing though. as a begner to lifting you wont need that much volume. How about leaving the Db bench press. Turn the arnold press into regular overhead presse (both 3 sets x 12 reps). Then the lateral raises and finish off with the pressdowns.

Quote:

Wed:

Legs:

• DB Squats (3x12)
• Leg press (3x10)
• Leg curls (2x12)
• Leg extensions (2x12)
• Back extensions (2x12)

not to shabby. I would ditch the leg extensions adn learn how to perform DB RDLs or SLDLs. Do those and drop the back extensions...so:

db squat
leg press
DB romanian deadlift
leg curls
calves

Quote:

Fri:

Upper Pull (back, bi’s, abs):

• Pull downs various grips (3x12)
• Pull-ups various grip (3x12)
• Back machine (2x10)
• Bent over DB row (2x10)
• DB Shrugs (2x10)
• Cable Curls (2x8)
• Reverse crunch ( 2x15)
• Abs Machine (2x15)

Go with either pull ups or pulldowns (not both)....and one row....I would throw in DB pullovers and finish with curls of some sort....so:

pull up
bent over DB row
DB pull over
hammer curl

**CowPimp** · 02-21-2006, 11:34 PM

I never really use pullovers for some reason. I think I should use them more. They seem like an underrated movement. I've never particularly liked them, and I guess there's no real reason why.

Anyway, P is probably right. There is no real need to start out with that much volume, but goddamn it was good to see a routine put together based on a little reading!

Raz · 02-22-2006, 02:31 PM

Ok thanks guys that's a gr8 help, all i need to do now is go hit the gym n grow huge !! Wish me luck !!

**P-funk** · 02-22-2006, 02:32 PM

Quote:

Originally Posted by Raz

Ok thanks guys that's a gr8 help, all i need to do now is go hit the gym n grow huge !! Wish me luck !!

good luck! check back in like 4 weeks and let us know how it is going.

ALBOB · 02-22-2006, 02:48 PM

Looks like P-funk has already addressed my concern. For bulking you can't go wrong with compound movements, that's what I look at first in any program. Big exercise where you move big weights are what will make you big. I notice on your pushing day you have 8 sets of compound movements. On leg day you have 6. And on pull day you have 10. (I'm assuming here that the back machine you're talking about uses some sort of compound movement.)

If it were me, I'd want 10 sets of compound movements on leg day and 6-8 on the push and pull days. Drop isolation exercise if you have to in order to squeeze these numbers into your program.

The13ig13adWolf · 02-22-2006, 03:31 PM

Quote:

Originally Posted by IainDaniel

You are a beginner right?

If so stick to the higher reps.

why should a beginner stick to higher reps? loading parameters have nothing to do with an individual's level of expertise.

**IainDaniel** · 02-22-2006, 07:18 PM

The only reason I suggested a higher rep range for a beginner was based on a concern for strengthening the tendons and ligaments.

**P-funk** · 02-22-2006, 08:29 PM

Quote:

Originally Posted by The13ig13adWolf

why should a beginner stick to higher reps? loading parameters have nothing to do with an individual's level of expertise.

because beginers need to build up proper tendon strength. Tendons gain strength at a much slower rate then muscles. If he jsut starts training at higher intensities he runs the risk of a tear or inflamation, irritation or some other sort of injury. You need to take a few weeks to establish strength of the contractile tissues and build a base. Also, he needs to work on exercise technqiue and build inter and intramuscular connection before lifting at higher intensities. So yes, loading paramaters do have something to do with an individuals level of expertise and training age.

shiznit2169 · 02-22-2006, 11:27 PM

Quote:

Originally Posted by P-funk

because beginers need to build up proper tendon strength. Tendons gain strength at a much slower rate then muscles. If he jsut starts training at higher intensities he runs the risk of a tear or inflamation, irritation or some other sort of injury. You need to take a few weeks to establish strength of the contractile tissues and build a base. Also, he needs to work on exercise technqiue and build inter and intramuscular connection before lifting at higher intensities. So yes, loading paramaters do have something to do with an individuals level of expertise and training age.

how would one know when their tendon strength is fully developed and ready for high intensity training?

**CowPimp** · 02-22-2006, 11:35 PM

Quote:

Originally Posted by P-funk

because beginers need to build up proper tendon strength. Tendons gain strength at a much slower rate then muscles. If he jsut starts training at higher intensities he runs the risk of a tear or inflamation, irritation or some other sort of injury. You need to take a few weeks to establish strength of the contractile tissues and build a base. Also, he needs to work on exercise technqiue and build inter and intramuscular connection before lifting at higher intensities. So yes, loading paramaters do have something to do with an individuals level of expertise and training age.

Not to mention that the threshold at which you experience neural and structural adaptations is very low when you first begin, or return to, resistance training. You may as well take advantage of this and use that period to focus on form and proper biomechanics.

Shit, most people I try to show freeweight exercises can't even properly balance a weight they can push 20 times. There is no way in Hell I would put them under a bar bearing something heavier.

**CowPimp** · 02-22-2006, 11:37 PM

Quote:

Originally Posted by shiznit2169

how would one know when their tendon strength is fully developed and ready for high intensity training?

I don't think there really is a way to know for sure, which is why starting light and implementing slower and more methodical amounts of progressive overload is a much safer way to train.

**Dale Mabry** · 02-23-2006, 01:05 PM

Tendons don't typically snap, the area of muscle adjacent to the tendon does. It would take an insane amount of force to snap a tendon.

**CowPimp** · 02-23-2006, 01:21 PM

Quote:

Originally Posted by Dale Mabry

Tendons don't typically snap, the area of muscle adjacent to the tendon does. It would take an insane amount of force to snap a tendon.

The tendon can also rip from the bone though. I think when people are talking about strengthening tendons, they don't necessarily mean the collagen fibers within, but the junctions between the tendons and muscle or bone. You don't think these junctions can be strengthened?

**Dale Mabry** · 02-23-2006, 01:28 PM

The muscle certainly get's stronger in that area and the tendons may as well, but I believe the tendon of someone who has never worked out is strong enough to hold most of the poundages you or I are lifting, and we are damn sexy and strong. It's the muscle around it that is the main issue. I am guessing it is like most any junction between 2 things, that is just the weakest point.

**P-funk** · 02-23-2006, 02:59 PM

Quote:

Originally Posted by Dale Mabry

The muscle certainly get's stronger in that area and the tendons may as well, but I believe the tendon of someone who has never worked out is strong enough to hold most of the poundages you or I are lifting, and we are damn sexy and strong. It's the muscle around it that is the main issue. I am guessing it is like most any junction between 2 things, that is just the weakest point.

fair enough. I have just read tons of info on tendon strength that is what I am basing my opinion off of. Which ever you ascribe to, it is important to note that there is a limiting factor there that needs to be addressed before someone moves into higher intensities of training. At least in my opinion and the opinion of many others that have come before. Would you not agree?

Squaggleboggin · 02-23-2006, 03:04 PM

Quote:

Originally Posted by P-funk

fair enough. I have just read tons of info on tendon strength that is what I am basing my opinion off of. Which ever you ascribe to, it is important to note that there is a limiting factor there that needs to be addressed before someone moves into higher intensities of training. At least in my opinion and the opinion of many others that have come before. Would you not agree?

Just curious...

The reason I typically allow so much recovery time for myself is because of my high intensity (all singles right now). So, instead of taking off for a week every once in a while, I simply allow my CNS to basically fully recover between each workout (three or four days apart each). Will this extra time also allow for connective tissue to heal to a greater degree or is this tissue not broken down in a similar fashion as muscle is broken down? I used the reasoning that the tissue would also need to recover in planning my timing between workouts, so was that a mistake?

02-21-2006, 07:39 AM	#1
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Your thoughts on my bulking program??? Okay guys, I am just a beginner and I am curretly training mon/wed/fri but training muscles. I have just put together a new push/pull/legs program (with the help of p-funk) which I will begin in 2 weeks time. I am currently bulking and would like your thoughts on this routine. Oh please note my gym does not have BB's thats why there is so much DB work invloved! Here it is: Mon: Upper Push (chest, shoulders, tri’s): • DB bench press (3x12) • Incline DB press (2x12) • Arnold press (3x10) • Lateral raise (2x10) • Dips (3x10) • Triceps push-down (2x10) Tuesday = Rest Wed: Legs: • DB Squats (3x12) • Leg press (3x10) • Leg curls (2x12) • Leg extensions (2x12) • Back extensions (2x12) Thursday = Rest Fri: Upper Pull (back, bi’s, abs): • Pull downs various grips (3x12) • Pull-ups various grip (3x12) • Back machine (2x10) • Bent over DB row (2x10) • DB Shrugs (2x10) • Cable Curls (2x8) • Reverse crunch ( 2x15) • Abs Machine (2x15) Sat and Sun = Rest Please let me here from you ppl, thnx

02-21-2006, 09:10 AM	#4
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,945	You are a beginner right? If so stick to the higher reps.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

02-21-2006, 11:07 AM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	Like I said, your routine looks pretty good. Just note the minor comments I made. Even without them your routine is pretty good.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-21-2006, 11:34 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	I never really use pullovers for some reason. I think I should use them more. They seem like an underrated movement. I've never particularly liked them, and I guess there's no real reason why. Anyway, P is probably right. There is no real need to start out with that much volume, but goddamn it was good to see a routine put together based on a little reading!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-22-2006, 02:48 PM	#15
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,178	Looks like P-funk has already addressed my concern. For bulking you can't go wrong with compound movements, that's what I look at first in any program. Big exercise where you move big weights are what will make you big. I notice on your pushing day you have 8 sets of compound movements. On leg day you have 6. And on pull day you have 10. (I'm assuming here that the back machine you're talking about uses some sort of compound movement.) If it were me, I'd want 10 sets of compound movements on leg day and 6-8 on the push and pull days. Drop isolation exercise if you have to in order to squeeze these numbers into your program. Last edited by ALBOB : 02-22-2006 at 04:53 PM.
	Rules? You mean we have RULES for that???

02-21-2006, 08:53 AM	#2
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	Lot's of reps for some reason. Check out ther post by P-funk, Cowpimp, Gopro and Iron Man. You can go wrong with any one of there routines and that why they have them posted.

02-21-2006, 08:56 AM	#3
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Yes I have taken alook of these routines but there abit to complexed for me so I decided to set-up my own. I will modify the reps tho I think you are right. Thanks TOM, Any other suggestions

02-21-2006, 09:16 AM	#5
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Yes i am i have been doing an endurance workout (15-20) reps for 4weeks and have jus began a more of a hypertrophy workout as this is my main goal and I have hammered technique on most exercises, tho wot i am currently doing is working bodyparts so ive opted for the push/pull/leg system because of da reccomendation. So i thought this program would be wise and would just like any suggestions! So thnx for dat 1 too, Would you say higher repsdan dat stated or leave it the same?

02-21-2006, 10:55 AM	#7
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Yes sorry cp it is a rowing exercise mayb for variety i will swith to the pulley grip machine on dat 1 or tey a different grip as there is 3 to choose from but at this stage i dont need 2 target each angle right ? Also dont forget i dont have any barbell's at my gym i have too stick with DB's

02-21-2006, 11:04 AM	#8
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Oh and also CP, i have tried to set this program to a push/pull not by training body part. Have i not done this correctly ???

02-21-2006, 12:03 PM	#10
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Okay that's sweet! Cheers CP

02-22-2006, 02:31 PM	#13
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Ok thanks guys that's a gr8 help, all i need to do now is go hit the gym n grow huge !! Wish me luck !!

02-22-2006, 07:18 PM	#17
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,945	The only reason I suggested a higher rep range for a beginner was based on a concern for strengthening the tendons and ligaments.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

02-23-2006, 01:05 PM	#22
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,883 Photos: 10	Tendons don't typically snap, the area of muscle adjacent to the tendon does. It would take an insane amount of force to snap a tendon.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-23-2006, 01:28 PM	#24
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,883 Photos: 10	The muscle certainly get's stronger in that area and the tendons may as well, but I believe the tendon of someone who has never worked out is strong enough to hold most of the poundages you or I are lifting, and we are damn sexy and strong. It's the muscle around it that is the main issue. I am guessing it is like most any junction between 2 things, that is just the weakest point.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...