Bulking routine

[MTN WARRIOR]

Its getting to be winter up here so I decided its time for a 4-5 month bulking routine. I would like some critiques on my routine posted below. I am in military so can't get fat and then cut down. I must work up a little slower, gaining "only" muscle. I know that it is difficult to gain only LBM without adding a little fat, but must be the way I go. All my last M1T cycles I pretty much did that. Need to take break from PS's for a while though. Calories will be around 2700. I am 5'9", 183 11%BF. Looking to bulk with some good strength gains. Looking for beauty and the beast. So:

Monday
a.m. - Abs
p.m. - Chest (2 lite warm up sets)
Barbell bench press 3 sets 6,6,4
Barbell decline bench 3 sets 6,6,4
Barbell incline shoulder 3 sets 6,6,4

Tuesday
a.m. - Calves 5 sets of 25,20,15,10,10
p.m. - Legs (2 lite warm up sets)
Squats 3 sets 6,6,4
Leg extensions 3 sets 6,6,4
Leg press 3 sets 6,6,4
Straight-leg deadlifts 3 sets 6,6,4

Wed
a.m. - Abs
p.m. - Biceps (2 lite warm up sets)
Curl bar curls 3 sets 6,6,4
Standing alternate dbell curls 3 sets 6,6,4
Cable curls 3 sets 6,6,4
-Forearms

Thursday
a.m. - Triceps (2 lite warm up sets)
Close-grip bench press 3 sets 6,6,4
Cable pressdowns (overhand) 3 sets 6,6,4
2-arm overhead extension 3 sets 6,6,4

p.m. - Back (3-4 lite warm up sets because of previous back injury)
Machine low rows 3 sets 6,6,4
Reverse grip pulldowns 3 sets, 6,6,4
Bent-leg deadlift 3 sets 6,6,4
Shrugs (fronts) 6 sets 15,12,10,8,8,8

Friday
a.m. - Abs
p.m. - Shoulders (2-3 lite warm up sets)
Machine shoulder presses 3 set 6,6,4
Upright rows 3 sets 8,6,4
Front Raises 3 sets of 6,6,4

 

[LAM]

I like the exericise that you chose but not the rep ranges...personally when training for hypertrohy I prefer using a longer TUT so I go with a rep range of 8-12...

 

[MTN WARRIOR]

Seems as if a couple of others, maybe GP or Mudge (Cant remember now) talked about much lower reps for strength and bulk. Have been normally in the 8-12 rep with a little success.. Thought I would try something a little different

 

[Saturday Fever]

TUT is a fallacy. It's moe a trade between time and tension. The more time, the less tension (obviously), while the more tension the less time (again, obviously).

See the hypertrophy formula. It really is as simple as eating and lifting. But emphasize variety.

 

[MTN WARRIOR]

Not that it answers my question, but thanks anyway for your input.

 

[LAM]

TUT is a fallacy. It's moe a trade between time and tension. The more time, the less tension (obviously), while the more tension the less time (again, obviously).

See the hypertrophy formula. It really is as simple as eating and lifting. But emphasize variety.

how do you figure that using TUT is a fallacy ? there is no trade off for time & tension. that depends on the strength and endurance limitations of the individual and their particular training style...

 

[camarosuper6]

Too bad my endurance sux.

But I see SF point. The heavier the weight (relative per person of course) the less time you are going to be able to hold it under tension.

From what Ive read, TUT has something to do with sarcoplasmic hypertrophy, but not as much myro (I never spell it right) hypertrophy.

 

[MTN WARRIOR]

Too bad my endurance sux.

But I see SF point. The heavier the weight (relative per person of course) the less time you are going to be able to hold it under tension.

From what Ive read, TUT has something to do with sarfcoplasmic hypertrophy, but not as much myro hypertrophy.

You hold no cred with me, please dont respond to my threads.

 

[camarosuper6]

I could give less of a shit.

I will respond to whatever thread fancies my liking thank you.

 

[Duncans Donuts]

Warrior, the frequency status of that routine is ridiculous. Do that and you'll put on lots of fat with your bulking routine. Don't insult my brother either, he holds more credibility round here then you.

 

[Yanick]

Don't insult my brother either, he holds more credibility round here then you.

Not only that but he's also a mod...rule of thumb on internet forums, don't fuck with the mods.

 

[camarosuper6]

Heh..

I like that, but its kinda like being a cop. I dont want people NOT to mess with me just because Im a cop, or a mod or what not. I'm Dave. I'm just a regular guy who has a solid amount of BB knowledge and I like to help people in the forum.
I'm not gonna ban anyone for disagreeing or even gettin into an argument or whatever. He can insult me all day for all I care. He is simply showing his own ignorance to the rest of the forum. He can dig himself his own grave and sit in it. We all can plainly see his ridiculous efforts to make himself look good are only making him look worse and worse the more he opens his mouth.

But ya, Dont mess with me still Imma ASS KICKERRR MAYN!

 

[milliman]

HELP . . . I am confused by this too.

Saturday is a power lifter, high weight, low reps. But he is not "Big"
Body builders get big, but they can not lift heavy weights like the power lifters.
Arnolds heaviest 1 rep max was 440lb. (Muscle Mag pec special - Oct 04)

So if you wanted to get big, wouldn't you want to get in more reps.
Or do you do some power lifting first so you can back off and then do more reps with a heavier weight ? ? ?

 

[milliman]

One more question too.

I thought since biceps were a smaller muscle, most guys did not do the low rep range on them.

Is this false ?

 

[Duncans Donuts]

Getting big is probably an issue of diet and genetics. Your CNS can do amazing things in terms of making someone who seems relatively skinny strong.

No, to get big you don't want more reps. As far as biceps are concerned, they will grow or get stronger if you use any rep scheme if your intensity is good enough.

 

[milliman]

Thanks a lot

 

[MTN WARRIOR]

Warrior, the frequency status of that routine is ridiculous. Do that and you'll put on lots of fat with your bulking routine. Don't insult my brother either, he holds more credibility round here then you.

What do you mean by frequency status? How often I do that or rep count vs set count? How will that add fat if I may ask?

 

[MTN WARRIOR]

Heh..

I like that, but its kinda like being a cop. I dont want people NOT to mess with me just because Im a cop, or a mod or what not. I'm Dave. I'm just a regular guy who has a solid amount of BB knowledge and I like to help people in the forum.
I'm not gonna ban anyone for disagreeing or even gettin into an argument or whatever. He can insult me all day for all I care. He is simply showing his own ignorance to the rest of the forum. He can dig himself his own grave and sit in it. We all can plainly see his ridiculous efforts to make himself look good are only making him look worse and worse the more he opens his mouth.

But ya, Dont mess with me still Imma ASS KICKERRR MAYN!

I am showing my ignorance? You insulted me first bud, so does that show your ignorance? No of course not, you are different. I have no desire to make myself look good in front of people whom I probably will never meet. However, I also won't be insulted by you either. IF you feel the need to ban me because I challenge what you say, which in couple of cases is totally against everything I have ever seen or read, then fine, I will attempt to get an education somewhere else. You, and a couple of others, have proven I believe to everyone that you can claim "science" as proof that you are right, without ever explaining it clearly to us morons. IF you want to help, explain, quote someone legit. All I ever here is that pro BBers are dumb and juicers, hence you are smarter. Think about it, that makes no sense. I'm about fed up with this board. I don't feel that it is helping me. I also don't harbor the blissful notion that I am changing lives, but then again, I don't have the knowledge and experience that some of the mods say they do, so I can't help as much. But I won't just sit here and get kicked like a puppy either.

 

[M.J.H.]

See the hypertrophy formula. It really is as simple as eating and lifting. But emphasize variety.

Agreed.

BTW, MTN, I would drop the AM and PM workouts. It looks like a routine pulled straight out of Flex magazine.

 

[LAM]

Body builders get big, but they can not lift heavy weights like the power lifters.

where did you come up with that ? have you ever seen the totals of bodybuilders like Franco, Lee Haney, Dorian Yates and Ronnie Coleman and many others ? they are not pushing and pulling "light" weights...

all of the top heavyweight IFBB pros are moving massive amounts of weights these days..and most of them have backgrounds based on powerlifting...

 

[MTN WARRIOR]

Agreed.

BTW, MTN, I would drop the AM and PM workouts. It looks like a routine pulled straight out of Flex magazine.

Hmm. Ok. It's a "my body" thing. I have found that I can only do one body part well per session, even including abs generally. IF I do one part, then other part won't be as good and I will not work thru it well. That was the only way I could get:

a. one body per workout
b. each body part once per week
c. weekend off for rest
d. consistent schedule

Besides it "looking like a routine pulled straight out of Flex", can you be mroe specific as to what you dont like about it.

 

[bulletproof1]

sheesh cant we just get along? we are all here for the same purpose. its a shame that we cant just teach, share, learn, etc without arguing. if someone gives you advice that you think is poor, dont use it. i find it nice to get multiple opinions on things, then decide for myself what i think would work best for me.

 

[MTN WARRIOR]

AGreed. I love multiple opinions. I encourage multiple opinions. I dont encourage:

you are stupid because you listen to BBers or read Flex or M&F or whatever Mags there are or are not a mod or only 180 lbs or whatever non-logical reason there is. I would like people to say what they feel but for fucks sake not tear down the other person in the process for no reason except ego.

 

[mino lee]

Hmm. Ok. It's a "my body" thing. I have found that I can only do one body part well per session, even including abs generally. IF I do one part, then other part won't be as good and I will not work thru it well. That was the only way I could get:

a. one body per workout
b. each body part once per week
c. weekend off for rest
d. consistent schedule

Besides it "looking like a routine pulled straight out of Flex", can you be mroe specific as to what you dont like about it.

in my opinion, this routine does not look like it was pulled straight out of a flex magazine. there doesn't seem to be any major problems. you could do your a.m. + p.m. routine in one go on any day if your busy in fact.

i don't think your schedule will lead to local overtraining, but systematically, your going to be in for a ride. although there will be no local overtraining, but the systematic recovery necessary will be so great that i think you might want to do it all in one go on some days.

 

[min0 lee]

I see

 

[bulletproof1]

I see

damn this is some funny shit

 

[camarosuper6]

The whole point everyone has been trying to explain to you is that many of the top bodybuilders dont have a clue about science, and you can plainly see it from what they say, and what their programs consist of. Myself and others have tried to quote research and facts, but you dont want to listen.

Bodybuilders are not big neccesarily big because of their routines. 90 percent of their size comes from genetics, AAS, and tons of food.

If you want to continue to believe their opinions and in their routines, fine, it will show in your physique.

If you want to take everything they say with a HUGE grain of salt, it would be much more wise.

 

[MTN WARRIOR]

WEll ,actually I take everything on here with a huge grain of salt because of the anonymity of it all. I try things and note their effectiveness. IF something is totally against what appears to be the norm, then I usually discount it as non-credible.

 

[Duncans Donuts]

You will get fat on your bulking routine because you won't add muscle if you are overtrained significantly enough. Overuse atrophy is real - when you do so much that your body doesn't have time to compensate, much less supercompensate.

The opinion on range of time needed to recover may vary, but working out 5 straight days won't give you the most benefit (especially if you work out two times a day).

 

[Tough Old Man]

well sometime proof is in the pudding. I will admit I don't read bb mag's. I read golf digest. So I'm experimenting on my own. last week was week 1 of 6 in which I personally moved to a 6 day a week training schedule. I will admit that I'm older and thick headed and have to prove to myself that what I'm doing is so called to much volume or what ever you young lads want to call it. Below you'll find my 6 day routine and I'm sticking to it. Hell if it doesn't work at least I found out for myself, and it was only six weeks which isn't going to kill this old fart.
Mon: and THURS
bench ...4s
incl db...2s
flyes...2s
mil press...3s
upright row..2s
shrug...2s
cgbench..2s
cable pushdown...2s..starting next week replace w/ bar dips
TUES:and FRi
deadlift...3s
bent over row..2s
lateral raises..2s
1 arm row..2s
lat pulldown to front...2s...starting next week pull ups??? if i can do one or negatives
preacher...2s
bb curl ..3s
Wed and SUN
squats...3s
lunges..2s
step ups..2s
gm's...2s
calves...4s