KeenanB13

I know what to eat when it comes to "bulking", but should I change my workout routine when you do this? I mean I use free weights and machines. Pull Ups, Push Ups, Dips. Stuff like that. And if you bulk do you lose like muscle definition? I've worked pretty hard for a good while now to get where I'm at, but I'd like to put on about 10lbs and keep what I look like, and I was wondering if that is possible without losing any gains I have made so far. I'm afraid if I start to bulk I will lose the six pack, b/c thats where weight usually goes a lot of the time, if anyone can clear this up for me I'd really appreciate it.

Thanks.

www.myspace.com/121389j

DOMS

A bulking routine generally consists of the basic compound movements.

What does your current routine look like?

KeenanB13

Alright, so here it is. I've been on this program I developed as I went. And so far it's worked for me real well. Check my gallery. But as others have said in my gallery, I have a lot of LEAN muscle. I am 171lbs 5'11'' and I have 21lbs of body fat, and a BF% of 11.9%. Just a little statistics.

Monday-
Machines-
Bench Press 170lbs 3x10
Tris-100lbs 3x10
Dips-15x3
Rows 225lbs 3x10
Arm raises 10lbs 15x3
Bi's-105lbs 3x10
Light Abdominals-
Set of 50 crunches.
Laying on floor 1 set of 30 Leg Raises.
On bar like you do dips-30 Knee Raises.
Ab machine-215lbs 10x3
Mile Run.
Elevated Diamond Push-ups 25x2


Tuesday-
Shrugs 3x10
Heavy Abdominals
Set of 50x3 crunches.
Laying on floor 3 sets of 30 Leg Raises.
On bar like you do dips-30x3 Knee Raises.
Ab machine-215lbs 10x3
Legpress 550lbs 10x3
Deadlift 245lbs 6x3

Wednesday-
Free weights
Bench Press 190lbs 5x3
Bi's 105 10x3
Tri's-115 10x3
PowerCleans
Pull ups
Dips
Push ups Wide grip 25x2
Mile Run
Light Abdominals-
Set of 50 crunches.
Laying on floor 1 set of 30 Leg Raises.
On bar like you do dips-30 Knee Raises.
Ab machine-215lbs 10x3

Thursday-Cardio Mile Run
REST

Friday Repeat all over.

www.myspace.com/121389j

bones33

Not a personal trainer, but eliminate all cardio in order to bulk. Take out the Bi and Tri excercises, focus more on Rowing and weighted pullups? and keep more with the deadlifting/squats etc.

CowPimp

You're working out way too much, your program lacks balance, and the loading parameters seem a bit haphazard. You also waste your time doing a lot of unnecessary abdominal work.

You should read through the stickies and retool your program. I would also consider checking out the diet & nurtition section. Most people who are "eating enough," "eating clean," or "know how to eat" are completely wrong in all of those instances.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

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KeenanB13

Okay, I'll revise it a bit, but taking out Bi's & Tri's? Why? I don't understand that. But I know what you mean focusing on stuff like Lat Pulldowns and Pull Ups and stuff. If you go checkout the gallery of mine you can probably see that I'm pretty lean. And I lack in Traps and Lats and probably little in Chest to.

But I feel my Abdominals are one of my strong points and it only takes about 45mins on a heavy day and 15mins on a light abdominal day to work them out and I've been doing it for quite sometime now, probably close to 10 months now & I take your advice in consideration but I don't know if I want to stop exercising them.

I understand about taking out the cardio I see where that makes some sense.

I have a lot to straighten out I guess, as far as routine and diet and if this is really what I thought I wanted to do. Mabey I will just experiment and eat about 1000 Calories more and start taking Creatine.

Thanks to all!!

www.myspace.com/121389j

StanUk

I cannot believe you've spent 45 mins on a workout entirely devoted to your abs! no offence but thats a complete waste of time, in that time you could have done a full body workout. If you focused that time on compound movements like squats and deadlifts then not only would you be working your core, but these are the probably the two most important movements if your bulking (or for any other goals really!) if you insist then doing 10-15 mins of extra ab work perhaps some planks/ dragon flags etc, but 45 mins seems very excessive! Im sure your very proud of your 6-pack but you've gotta remember your at a low bodyfat, so scrapping your ab work all together isnt gonna do a thing to the visibility of your abs.

Generally bulking involves adding a small amount of bodyfat, unless your very careful with your diet and are patient enough to slow bulk, having said that, judging by your gallery you could stand to add 2-3 % bodyfat and not have to worry about losing any definition.

Good luck!

KeenanB13

Thanks man I really appreciate your advice, I'm on a rest day today I plan to go back to work tomorrow, I guess I have a few things to change.

www.myspace.com/121389j