Reply With QuoteI continue using anaerobic forms of cardio while I am bulking, I just eat more food to compensate. I like to keep my activity levels high so I can get loose on my diet occasionally without body fat getting out of control. As well, I like to maintain a high level of conditioning.
HIIT 1-2 days per week would be fine in your case, in my opinion. Just realize that you will have to eat more food to make up for those calories that you'll be using.
I need help.
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Thread: I need help.
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09-03-2006, 10:24 AM #1Registered User
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I need help.
I'm tired of being lanky and I've dabbled in the gym for a few years but I really want to crack down on my routine and start adding some clean size...I want to go on a VERY VERY VERY lean mass bulk.
I'm on a pull/off/legs/off/push/off/off split, with cardio on 3 of the days off. But my routine was slaughtered when I posted it so I'm gonna just dump it. I looked around at the board and saw some workouts that I liked, and totally jacked this from somebody else. Anyways, I'm looking to gain size and strength...
WEEK 1
Monday: Lower (Ham Dominant)
RI - 2:00
Deadlifts - 4x4
Good Mornings - 4x4
Calve Raises - 4x14
RI - 1:30
Front Squats - 3x10
Lunges - 3x10
Tuesday: Upper (Push Dominant)
RI - 1:30
OH Press - 4x6
Bench Press - 4x6
Dips - 4x6
Skullcrushers - 2x6
RI - 1:00
Bent Over Rows - 2x12
Chin Ups - 2x12
Reverse Flys - 2x12
Curls - 2x12
Wednesday: Off
Thursday: Lower (Quad Dominant)
RI - 2:00
Back Squats - 4x4
Step Ups - 4x4
RI - 1:30
One Leg Romanian Deadlifts - 3x10
Good Mornings - 3x10
Calve Raises - 3x20
Friday: Upper (Pull Dominant)
RI - 1:30
Bent Over Rows - 4x6
Chin Ups - 4x6
Bench Rows - 4x6
Curls - 2x6
RI - 1:00
OH Press - 2x12
Bench Press - 2x12
Dips - 2x12
Skullcrushers - 2x12
Saturday: Off
Sunday: Off
***
WEEK 2
Monday: Lower (Ham Dominant)
RI - 1:30
Deadlifts - 4x6
Good Mornings - 4x6
Calve Raises - 4x16
RI - 1:00
Front Squats - 3x12
Lunges - 3x12
Tuesday: Upper (Push Dominant)
RI - 2:00
OH Press - 4x4
Bench Press - 4x4
Dips - 4x4
Skullcrushers - 2x4
RI - 1:30
Bent Over Rows - 2x10
Chin Ups - 2x10
Reverse Flys - 2x10
Curls - 2x10
Wednesday: Off
Thursday: Lower (Quad Dominant)
RI - 1:30
Back Squats - 4x6
Step Ups - 4x6
RI - 1:00
One Leg Romanian Deadlifts - 3x12
Good Mornings - 3x12
Calve Raises - 3x22
Friday: Upper (Pull Dominant)
RI - 2:00
Bent Over Rows - 4x4
Chin Ups - 4x4
Bench Rows - 4x4
Curls - 2x4
RI - 1:30
OH Press - 2x10
Bench Press - 2x10
Dips - 2x10
Skullcrushers - 2x10
Saturday: Off
Sunday: Off
But I would probably change the order of the days I do the exercises on to this, because this is what they recommended to him.
Week 1
Mon - Ham Dom (4/10 reps)
Tue - Push Dom (6/12 reps)
Thur - Quad Dom (6/12 reps)
Fri - Pull Dom (4/10 reps)
Week 2
Mon - Push Dom (4/10 reps)
Tue- Ham Dom (6/12 reps)
Thur- Pull Dom (6/12 reps)
Fri - Quad Dom (4/10 reps)
I might alter it to a M/Tue/cardio/Thur/cardio/Sat/cardio split though, because I will be doing cardio to limit the amount of fat that I gain. I want this to be VERY VERY lean. My diet is right where it needs to be.
QUESTION REGARDING CARDIO: Jogging no longer seems to have a great cardiovascular effect on me...even if I'm trying to gain weight, albeit slightly, is it wise for me to do HIIT cardio? or is taht strictly for cutting?
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09-03-2006, 04:45 PM #2Fueled by Testosterone MODERATOR
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The only time it's bad to feel the burn is when you're peeing...
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09-03-2006, 11:57 PM #3SHRUG LIKE YOU MEAN IT MODERATOR
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Cool, somebody stole something i came up with.
Im flattered, really.http://www.getlifting.info
This may hurt a little... - Training Journal 2012
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09-04-2006, 12:07 AM #4Registered User
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You came up with nothing dummy
Originally Posted by Gazhole
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www.ironmaglabs.com
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09-04-2006, 12:25 AM #5SHRUG LIKE YOU MEAN IT MODERATOR
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Dont take this away from me, baby. Originally Posted by ForemanRules
You came up with nothing dummyhttp://www.getlifting.info
This may hurt a little... - Training Journal 2012
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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09-04-2006, 12:31 AM #6Registered User
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You have given nothing so you will take nothing Originally Posted by Gazhole
I highly recommend all IronMagLabs supplements!
www.ironmaglabs.com
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09-04-2006, 12:41 AM #7SHRUG LIKE YOU MEAN IT MODERATOR
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I'll stay in school. Originally Posted by ForemanRules
Shit, too late.http://www.getlifting.info
This may hurt a little... - Training Journal 2012
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