Bulking up

[natural1]

Hi everyone,

ive been floating around on this forum now and reading up on the different advice that people have been giving regarding lifting.

As the winter months are now rolling in i am looking at bulking. Im upping my calorie intake and have put together program that i am in the proccess of using. Basicly im asking yopu to have a look and give me any advice on how i could improve it or any feed back

Thanks

Monday
Squats x 5 sets 5-8 reps
Lunges/Split Squats x 3 sets 8-10 reps
Hack squats/ x 2 sets 8-10 reps
Quad extentions x 2 sets 8-12 reps

Tuesday
Wide grip chins x 3 sets 8 reps
Close Grip Chins x 3 sets 8 reps
Single arm bent over rows x 3 sets 8-10 reps
Close grip/wide grip Pulldowns x 3 sets 8-10 reps
Stood up Straight arm pulldowns ( not sure name) x 2 sets 8-12 reps

Wendsday
Flat Bench Press x 4 sets 5-8 reps
incline Dumbell press x 3 sets 8 reps
Weighted Dips x 3 sets 8-12 reps
Dumbell flys x 3 sets 8-12 reps

Thursday
Deadlifts x 5 sets 4-8 reps
RDL/Good Mornings x 3 sets 8-10 reps
Bulgarian splits x 2 sets 8-10 reps
Shrugs x 5 sets 8-12 reps

Friday
Military press x 4 sets 6-8 reps
Side raises x 3 sets 8-12 reps
Arnold press 3 sets 8-10 reps
Abs

Saturday Rest

Sunday
Morning 90 minuites football/soccer
rest

please note that i will do arms and calfs when time and energy permits and i do sumtimes put in a drop set at the end of exercises.

I no it could do with tweaking here and there so any advice on how to do so would be very welcome

Big Thanks

 

[Gazhole]

It's not bad, but at a glance I would put military press with you chest exercises and have an extra rest day. Rest is very important on a bulk. Diet is where you will make or break your bulk so make sure you have that in order before you even think about training. I'll take a better look arc this later on.

 

[PushAndPull]

I would drop eveything in blue.

Monday
Squats x 5 sets 5-8 reps
Lunges/Split Squats x 3 sets 8-10 reps
Hack squats/ x 2 sets 8-10 reps
Quad extentions x 2 sets 8-12 reps

Add weight to the lunges/split squats.

Tuesday
Wide grip chins x 3 sets 8 reps
Close Grip Chins x 3 sets 8 reps
Single arm bent over rows x 3 sets 8-10 reps
Close grip/wide grip Pulldowns x 3 sets 8-10 reps
Stood up Straight arm pulldowns ( not sure name) x 2 sets 8-12 reps

First, you should mix up your grip with pull-ups. Second, if you're doing that many sets of 8(assuming good form) then it's time to add can some weight. I would replace with 9x5 weighted pull -ups. Splitting the load evenly among three grips. So you would have overhand 3x5, underhand 3x5, and neutral 3x5.

Wendsday
Flat Bench Press x 4 sets 5-8 reps
incline Dumbell press x 3 sets 8 reps
Weighted Dips x 3 sets 8-12 reps
Dumbell flys x 3 sets 8-12 reps

Thursday
Deadlifts x 5 sets 4-8 reps
RDL/Good Mornings x 3 sets 8-10 reps
Bulgarian splits x 2 sets 8-10 reps
Shrugs x 5 sets 8-12 reps

Add three sets of GHR's(Glute Ham Raise) and some calf work.

Friday
Military press x 4 sets 6-8 reps
Side raises x 3 sets 8-12 reps
Arnold press 3 sets 8-10 reps
Abs

Add three sets of corner press, 8-12 reps.

please note that i will do arms and calfs when time and energy permits and i do sumtimes put in a drop set at the end of exercises.

I would keep the arms part optional, but not the calves.



I would also consider condensing your 5 day spilt into a four day one for extra rest. You should also have some plan for progression. How are you going to determine when it's time to increase the weight? You might want to try incorporating periodization in your workout.
Here's a good read for that
getlifting.info » Linear Periodization

 

[Gazhole]

Pushandpull wins the thread! Great advice!

 

[natural1]

Ok, can i just start by saying THANKS gents. Ive taken it on board and come up with the program below



I will be adding weight week bye week for 7 weeks then having a weeks very light work followed by 2 weeks of higher intensity/ higher reps before starting the cycle again. I no this is not full on periodiozation but i guess its starting sumwere? Ive never worked with a cycle like this so am looking forward to the challenge and hopefully will get the results (breaking plateu) before starting to cut at the start of next year

I think what your basicly saying is cut out the accessory exercises (when bulking) and that somtimes less is more!

just a few more questions...

Im guessing your saying to keep working the calfs becouse of the high density muscle fibres?

Would you include a drop set at the end of major compounds to fatigue or is this not neccesary?

No abs?




Monday
Squats x 5 sets 5-8 reps
weghted Lunges/Split Squats x 3 sets 8-10 reps
Hack squats/ x 2 sets 8-10 reps

Tuesday
weighted overarm grip pull ups 3x5
weighted neutral grip pull ups 3x5
weighted underarm grip pull ups 3x5
Single arm bent over rows x 3 sets 8-10 reps

Wendsday
Rest grrrrr

Thursday
Flat Bench Press x 4 sets 5-8 reps
incline Dumbell press x 3 sets 8 reps
Military press x 4 sets 6-8 reps
Arnold press/corner press 3 sets 8-10 reps
Weighted Dips x 3 sets 8-12 reps

Friday
Deadlifts x 5 sets 4-8 reps
RDL/Good Mornings x 3 sets 8-10 reps
Glute ham raises 3x8-10
Calfs

Saturday
rest

Sunday
football


Thanks again

 

[unclem]

wtf is a corner press, i asked before but cant remember where i asked it. sorry but i think op is done. not hacking thread. thnx

 

[Flathead]

Ok, can i just start by saying THANKS gents. Ive taken it on board and come up with the program below



I will be adding weight week bye week for 7 weeks then having a weeks very light work followed by 2 weeks of higher intensity/ higher reps before starting the cycle again. I no this is not full on periodiozation but i guess its starting sumwere? Ive never worked with a cycle like this so am looking forward to the challenge and hopefully will get the results (breaking plateu) before starting to cut at the start of next year

I think what your basicly saying is cut out the accessory exercises (when bulking) and that somtimes less is more!

just a few more questions...

Im guessing your saying to keep working the calfs becouse of the high density muscle fibres?

Would you include a drop set at the end of major compounds to fatigue or is this not neccesary?

No abs?




Monday
Squats x 5 sets 5-8 reps
weghted Lunges/Split Squats x 3 sets 8-10 reps
Hack squats/ x 2 sets 8-10 reps

Tuesday
weighted overarm grip pull ups 3x5
weighted neutral grip pull ups 3x5
weighted underarm grip pull ups 3x5
Single arm bent over rows x 3 sets 8-10 reps

Wendsday
Rest grrrrr

Thursday
Flat Bench Press x 4 sets 5-8 reps
incline Dumbell press x 3 sets 8 reps
Military press x 4 sets 6-8 reps
Arnold press/corner press 3 sets 8-10 reps
Weighted Dips x 3 sets 8-12 reps

Friday
Deadlifts x 5 sets 4-8 reps
RDL/Good Mornings x 3 sets 8-10 reps
Glute ham raises 3x8-10
Calfs

Saturday
rest

Sunday
football





Thanks again

Looks like a balanced routine!

wtf is a corner press, i asked before but cant remember where i asked it. sorry but i think op is done. not hacking thread. thnx

YouTube - JB - BB Corner Press - Men

 

[unclem]

^^^^^^^^^^^thnx flat, i can always count on u for strongman advice and different exercises. i like the pistol squat as i cant squat that much. oh, for our strongman contest nxt yr i got a big tire from truck. it weighs about 300lbs. practicing. very easy to throw the tire around.

 

[Flathead]

^^^^^^^^^^^thnx flat, i can always count on u for strongman advice and different exercises. i like the pistol squat as i cant squat that much. oh, for our strongman contest nxt yr i got a big tire from truck. it weighs about 300lbs. practicing. very easy to throw the tire around.

It will be interesting as I've never tossed tires, carried an atlas stone, or pulled a bus before.

 

[Phineas]

wtf is a corner press, i asked before but cant remember where i asked it. sorry but i think op is done. not hacking thread. thnx

YouTube - Jen - BB Corner Press - Women

Not well-suited to submaximal loads. Keep it as higher-rep accessory work. Also useful for vertical pushing if you have shoulder problems (there isn't the same direct pressure on the RC as in overhead pressing).

 

[Phineas]

Ok, can i just start by saying THANKS gents. Ive taken it on board and come up with the program below



I will be adding weight week bye week for 7 weeks then having a weeks very light work followed by 2 weeks of higher intensity/ higher reps before starting the cycle again. I no this is not full on periodiozation but i guess its starting sumwere? Ive never worked with a cycle like this so am looking forward to the challenge and hopefully will get the results (breaking plateu) before starting to cut at the start of next year

I think what your basicly saying is cut out the accessory exercises (when bulking) and that somtimes less is more!

just a few more questions...

Im guessing your saying to keep working the calfs becouse of the high density muscle fibres?

Would you include a drop set at the end of major compounds to fatigue or is this not neccesary?

No abs?




Monday
Squats x 5 sets 5-8 reps
weghted Lunges/Split Squats x 3 sets 8-10 reps
Hack squats/ x 2 sets 8-10 reps

Tuesday
weighted overarm grip pull ups 3x5
weighted neutral grip pull ups 3x5
weighted underarm grip pull ups 3x5
Single arm bent over rows x 3 sets 8-10 reps

Wendsday
Rest grrrrr

Thursday
Flat Bench Press x 4 sets 5-8 reps
incline Dumbell press x 3 sets 8 reps
Military press x 4 sets 6-8 reps
Arnold press/corner press 3 sets 8-10 reps
Weighted Dips x 3 sets 8-12 reps

Friday
Deadlifts x 5 sets 4-8 reps
RDL/Good Mornings x 3 sets 8-10 reps
Glute ham raises 3x8-10
Calfs

Saturday
rest

Sunday
football


Thanks again

Agreed with Flathead that this looks good.

What position are you in football? You might benefit from a more practical approach in your training to augment your performance on the field. Submaximal load sumo deadlifts would more closely mimic the explosive hip power needed in most football positions. Or, something like heavy holds for bench or squats will increase your bone density and strengthen your ligaments and help you hold heavier loads. Rack pulls would be useful, too.

Also, have you thought about including cleans into your routine?

 

[gtbmed]

One thing I want to say: don't do wide-grip chinups or pullups. They're not good for the rotator cuff and they don't really add any value.

 

[LAM]

one thing that a lot of people forget when bulking is that as you gain weight you frequently have to increase your cals. using a TUT of 45-60 seconds per set with loads around 80-85% of the 1RM is optimum to stimulate hypertrophy

 

[gtbmed]

one thing that a lot of people forget when bulking is that as you gain weight you frequently have to increase your cals. using a TUT of 45-60 seconds per set with loads around 80-85% of the 1RM is optimum to stimulate hypertrophy

What is the basis for that statement? Are there any studies supporting that?

 

[Gazhole]

For the increasing cals statement, its just that your BMR increases with bodyweight - especially lean mass.

As for the TUT, i've found using accentuated negatives to achieve a similar time per set works really well for hypertrophy. Don't have any studies off hand, but could probably find some if you like?

 

[LAM]

As for the TUT, i've found using accentuated negatives to achieve a similar time per set works really well for hypertrophy. Don't have any studies off hand, but could probably find some if you like?

most don't realize that it is heavy eccentric training and the active lengthening of the target muscle(s) under load that cause maximum microtrauma to skeletal muscle. from a metabolic perspective more energy is burned during the concentric portion of a lift than during the eccentric.

 

[LAM]

one thing that a lot of people forget when bulking is that as you gain weight you frequently have to increase your cals. using a TUT of 45-60 seconds per set with loads around 80-85% of the 1RM is optimum to stimulate hypertrophy

I don't have the studies bookmarked to back up those numbers but that is the TUT recommended by Bompa, Poliquin, Hatfield, etc. in terms of stimulated hypertrophy. they all have been writing about this for probably close to a decade now.

 

[midwest216]

a friend mentioned doing inverted-grip bench press( palms facing you and hand placement the same as regular bench grip). He mentioned what I had already figured.....GO LIGHT WEIGHT 135LBS OR SOMETHING. Heard and read the story on ESPN about the Florida State Football Player crushing his throat doing this excercise when the barbell rolled out his hands. My buddy said that this excercise will build "thickness" in the upper chest. That is a problem area for me, but I be damned if I drop 135lbs on my throat! Figured using a spotter for the entire range of motion is best, just in case and hand straps. Any opinions on this excercise and its benefits?

 

[natural1]

Agreed with Flathead that this looks good.

What position are you in football? You might benefit from a more practical approach in your training to augment your performance on the field. Submaximal load sumo deadlifts would more closely mimic the explosive hip power needed in most football positions. Or, something like heavy holds for bench or squats will increase your bone density and strengthen your ligaments and help you hold heavier loads. Rack pulls would be useful, too.

Also, have you thought about including cleans into your routine?

I play Center midfield, but its the kind of football you play with a round ball!, think there mite av been some confusion on that haha,
But i do think the advice your giving still applies, think im gunna incorperate some box squats instead of traditionals once every three week or so, think this may help with jumping up to win headers, been strong in the challenge etc etc.

With regards to cleans, i tried them only last week for the first time. Tbh i found it realy tricky to master even with only light weight (but i suppose this is like anything u do for first time). i would like to do them tho so i am gunna keep giving them a try and eventualy incorperate them into my workout

 

[natural1]

One thing I want to say: don't do wide-grip chinups or pullups. They're not good for the rotator cuff and they don't really add any value.

When i said wide grip i actualy meant overhand, but got the term wrong! ive done overhand pullups for years without any problems

 

[gtbmed]

Regarding the cleans, keep them light and learn the form. This website is a great resource for learning the lifts properly. If you do them correctly from the beginning, you'll be far ahead of a lot of people in the long-run.

And overhand pullups are fine. I just want to make sure you're not doing anything with a wide grip that could hurt your RC.