bulking routine I found

[fqqs]

There is a bodybuilding routine on startingstrenth wikia and I wonder what do you think about it:

Monday- Back/Biceps
Deadlifts 4x5-8
Rows 4x5-8
Chinups or Pullups 4x8 I'd rather do Pullups
Barbell Curls 4x8-12


Wednesday-Chest/Triceps
Bench Press 4x5-8
Incline Bench Press 3x8-12 Dumbbells instead of barbell
Dips 3x8
Skullcrushers or Close Grip BP 4x8-12 I like incline triceps extensions in here


Friday- Legs/Shoulders
Squats 4x5-8 I like Front squats more
SLDL or Leg Curl (do this if lower back recovery is issue) 4x8-12 Leg curls because 2 deadlifts a week are too much for me
Calf Raises 4x12 Single leg w/ dip belt
Military Press- 4x5-8

I marked red my personal preferences, do you think it is a GOOD, SOLID routine? I want to gain as much size as possible, but Im 100% natty.

and i would throw some ab work after each session

m 21 , 5 8 height and 175 pounds weight. my goal is to add mass and powerful look. i just want to be bigger and look massive. i do not plan to start in any competitions. i've been lifting for 2 years already. my stats are: bench 200 x 6, squat (barbell held in front of me) 225x7, overhead press 110x7

strength really isnt my priority. i just want to look bigger. i know the diet is very important so i keep it trict and full of protein and carbs/fats. ~3500 kcal a day. but training is also important so i just want to have simple, home-gym based routine , which i could stick to and reach my goals.

thanks for any anwsers

 

[Gazhole]

Whats the method of progression with this? How are you planning to increase the weights you're using/the volume etc etc?

 

[fqqs]

Whats the method of progression with this? How are you planning to increase the weights you're using/the volume etc etc?

linear progression every workout. simply adding 2.5-10 pounds next workout when I completed all planned reps for given exercises.

 

[ExLe]

There is a bodybuilding routine on startingstrenth wikia and I wonder what do you think about it:

Monday- Back/Biceps
Deadlifts 4x5-8
Rows 4x5-8
Chinups or Pullups 4x8 I'd rather do Pullups
Barbell Curls 4x8-12


Wednesday-Chest/Triceps
Bench Press 4x5-8
Incline Bench Press 3x8-12 Dumbbells instead of barbell
Dips 3x8
Skullcrushers or Close Grip BP 4x8-12 I like incline triceps extensions in here


Friday- Legs/Shoulders
Squats 4x5-8 I like Front squats more
SLDL or Leg Curl (do this if lower back recovery is issue) 4x8-12 Leg curls because 2 deadlifts a week are too much for me
Calf Raises 4x12 Single leg w/ dip belt
Military Press- 4x5-8

I marked red my personal preferences, do you think it is a GOOD, SOLID routine? I want to gain as much size as possible, but Im 100% natty.

and i would throw some ab work after each session

m 21 , 5 8 height and 175 pounds weight. my goal is to add mass and powerful look. i just want to be bigger and look massive. i do not plan to start in any competitions. i've been lifting for 2 years already. my stats are: bench 200 x 6, squat (barbell held in front of me) 225x7, overhead press 110x7

strength really isnt my priority. i just want to look bigger. i know the diet is very important so i keep it trict and full of protein and carbs/fats. ~3500 kcal a day. but training is also important so i just want to have simple, home-gym based routine , which i could stick to and reach my goals.

thanks for any anwsers

This looks good bro...

I just think you might need more shoulder work...

If possible move the Military press to a fourth day and add dumbell lateral raise and front raise, then finish off with barbell shrugs for traps...

When bulking make sure you are logging your lifts and increasing the weight you are lifting or squeeze out an extra rep than you did before...

You should be getting stronger every workout...

Diet and lifting heavy is the key to bulking...

 

[patricio]

.^^^^^^^^this.
Maybe add some cleans along with military press. They work traps and middle deltoids really well.

 

[celticthug]

id take out the military.sub behind the neck press,hits the medial delt alot more.ugot plenty of front delt work goin on.the deads will help ur traps.but id still want sum shrugs in there.shrug when u dead,maybe?i like the lowwer volume an basic approach.good start for a young guy.only other thing is ur alittle heavy on the pecs.id drop the dips.an that would give 3 more sets to play with.move the BNP's to ur pec day.an add shrugs to your leg day.i like to do my shrugs with my deads an rows.its a compermise.keeps ur sets about the same for each day.nuttin makes u look bigger than a hulkin set of traps.lol! good luck bro

 

[fqqs]

Monday- Back/Biceps
Deadlifts 4x5-8
Rows 4x5-8
Pullups 4x8
Barbell Curls 4x8-12


Wednesday-Chest/Triceps
Bench Press 4x5-8
DB Incline Bench Press 3x8-12
Dips 3x8
Incline triceps ext 4x8-12


Friday- Legs/Shoulders
Front Squats 4x5-8
Leg Curl 4x8-12
Calf Raises Single leg w/ dip belt 4x12
Military Press- 4x5-8
Shrugs 4x8-12

i dont have 4 days. its impossbile with my current commitments ;/


i hate doing military press after benching, incline benching etc. i cant give 100% to THIS important movement then. so i moved it on legs day.

good point on shrugs. added them as you mentioned.

i just wonder about adding some lateral raises and rear delt raises...maybe 2 sets of each after shrugs. i guess it wont take long, more like 5 minutes overall.

 

[fqqs]

or just superset shrugs with lateral raises

 

[Heart Muscle]

Hi fqqs,

A "bulking routine" is any routine that

a) uses a combination of compounds and isolation movements for the targeted muscle groups
b) allows sufficient rest for the targeted muscle groups
c) will not kill your CNS by implementing a high volume, high intensity AND high frequency training approach (and usually only focusses on one of these variables)
d) thus allows some progression (increase reps, increase weights, shorten the breaks between sets...)
e) most important aspect: is coupled with a caloric surplus and a high protein intake

Go for it!

 

[GMO]

Bulking is more about diet than your training. If you are looking to add size eat big and do some 5x5 compound training.

 

[ExLe]

Monday- Back/Biceps
Deadlifts 4x5-8
Rows 4x5-8
Pullups 4x8
Barbell Curls 4x8-12


Wednesday-Chest/Triceps
Bench Press 4x5-8
DB Incline Bench Press 3x8-12
Dips 3x8
Incline triceps ext 4x8-12


Friday- Legs/Shoulders
Front Squats 4x5-8
Leg Curl 4x8-12
Calf Raises Single leg w/ dip belt 4x12
Military Press- 4x5-8
Shrugs 4x8-12

i dont have 4 days. its impossbile with my current commitments ;/


i hate doing military press after benching, incline benching etc. i cant give 100% to THIS important movement then. so i moved it on legs day.

good point on shrugs. added them as you mentioned.

i just wonder about adding some lateral raises and rear delt raises...maybe 2 sets of each after shrugs. i guess it wont take long, more like 5 minutes overall.

If you are going to add them, do them after the Military press and do traps last...

Largest muscle to smallest muscle...

 

[celticthug]

im still bumpin the BNP.u hit the front delt with bench,incline,an even the dips.the BNP,s.raise an shrugs are sumtin ive used in the past in that order to really bring up my medial delts an upper traps.

 

[fqqs]

BNP - behind the neck press?

 

[celticthug]

yes-behind the neck press.probley wont be able use as much weight as military.im old school(40)side raises work,but they dont put near the stress on the medial delt that theBNP does.with all that pressing,an dips you add military to it ur gonna end up with bench press shoulders.which is a real thing.an over devolopment of pecs an front delts.not enough direct trap work an you make it worse.traps pull them shoulders back an up.sum people have alitte problem doin the BNP.but with alitte trail an error you will get it.wont be able to throw the weight around,slow an controled,touch the back of ur neck and back up jus short of lock out.give it a shot.or not.you can do s raises till the cows come home,or jus do 3-4 sets of BNP.