Is this a good bulking routine ?

[skinnyguy1986]

Im 5.9 150 lbs heres my new program im gonna use this till the summer to bulk up, what do you all think??

5 min warmup on treadmill
2-3 rest between sets
Day 1 ( Chest)

Flat bench Press : 4X8
Incline Dumbbell Press : 4X8
Flies ( 4X8)

Day 2 (Legs)

Squats (4X8)
Stiff leg dead lifts 4X8
Leg press 4X8
Calf Raises 4X8

Day 3 (Shoulders, traps)

Dumbbell Press 4X8
Front shoulder raises Cables 4X8
Lateral shoulder raises Cables 4X8
Shrugs Barbell 8X4

Day 4 (Triceps)

Dips (4 sets till failure)
Overhead tricep extension (4X8)
Tricep extension machine (4X8)

Day 5 (Back,Biceps)

Wide grip pullups ( 4 sets till failure)
Dumbbell rows (4X8)
Lat Bar pulldowns (4X8
Barbell bicep curls (4X8)
Incline Bicep curl (4X8)

thanks.

 

[lurker1]

Not enough frequency. I suggest a 4 day upper/lower split. Something like:

Monday-upper-heavy
Chest-2 movements 5x5 or 8x3
Back-2 movements 5x5 or 8x3
Shoulders/Traps-1 movement 5x5 or 4x6
Bis/Tris- 1 movement 5x5 or 3x8

Tuesday-lower-heavy
Quads-2 movements 8x3
Hams/Pos. chain-2 movements 8x3 or 5x5
Calves-1/2 movements 5x10-12

Wednesday
Off

Thursday-upper-moderate
Chest-2 @ 4x6 or 3x8
Back-2 @ 4x6 or 3x8
Shoulder/Traps-1 @ 3x8
Bis/Tris-1 @ 3x8

Friday-lower-moderate
Quad dominant-2 @ 4x6 or 3x8
Hip dominant-2 @ 4x6 or 3x8
Calves-1 @ 5x12-15

Sat and Sun-off

You'll find this will work much better than just hitting a group once a week. Now you will have to do your homework and get adequate nutrition and rest, but adopting a routine more like what I posted will prove to be more rewarding and more fun. Enjoy.

 

[ab2al2]

you have 3 days dedicated to pushing movements and one for your back and and biceps.....

that is illogical.

focus on creating a balanced routine, the body grows best as a unit.

for example

day 1 push

day 2 pull

day 3 legs

day 4 off

day 5 push

day 7 pull

day 8 legs

day 9 off....etc





lurker's advice is also sound, but if you are trying to bulk up - it may be wise to do more reps and fewer sets (ex 3 to 4 sets of 8-12 reps) for compund movements.



in all honesty though, getting bigger just requires that you train as hard as you can and get plenty of rest (i prefer to take 4 days between muscle groups-i do the push/pull/leg layout with a day off after legs) good luck, and if my advice sucks- im sorry : )

 

[lurker1]

lurker's advice is also sound, but if you are trying to bulk up - it may be wise to do more reps and fewer sets (ex 3 to 4 sets of 8-12 reps) for compund movements.

Well the purpose of more sets, fewer reps on heavy days is to maximally stimulate the muscles intended. On those days he should be using 85-90% of his 1 rep max. This WILL induce hypertrophy as well as strength. The purpose of the moderate days is to work out stiffness and get blood flowing through those muscles. These parameters are geared for compound movements such as bench press, squat, and deadlift. The accessory lifts can have fewer sets and more reps. But when doing any of the big three, you want to work as hard as you can to induce the body to release its own GH and get it accustomed to heavy stress. To maximize this, one should replenish glycogen stores with a simple carbohydrate mix and a fast absorbing protein, like whey hydrosylate.

 

[ab2al2]

8-12 is what i have always seen recommended for maximum hypertrophy, but really- you're right too... i don't think sets\reps matter as much as overload and intensity.

 

[jinks]

is this ur first time at a gym, if so i would start with more reps,reps of around 15,this will encourage growth and help get ur muscles into a growth "mode", i would also keep your sets at 3, there is no reason to do more sets than three but no less than 1.

 

[Gazhole]

Weight is made and lost in the kitchen, not the gym. If you're serious about bulking get your diet sorted before you even look at a dumbell.

As far as training goes, a higher frequency split will work better than bodypart splits. Upper/Lower is a pretty good split, give it a try.

Separate your movements into the following days:

Upper Push
Upper Pull
Lower Push
Lower Pull

Do whatever frequency you like. Pick 4-6 compound movements for each day. Periodize your rep ranges in some way to avoid burning out. Perhaps have a higher volume + lower intensity day each week.

For more info read the stickies.

 

[skinnyguy1986]

Not enough frequency. I suggest a 4 day upper/lower split. Something like:

Monday-upper-heavy
Chest-2 movements 5x5 or 8x3
Back-2 movements 5x5 or 8x3
Shoulders/Traps-1 movement 5x5 or 4x6
Bis/Tris- 1 movement 5x5 or 3x8

Tuesday-lower-heavy
Quads-2 movements 8x3
Hams/Pos. chain-2 movements 8x3 or 5x5
Calves-1/2 movements 5x10-12

Wednesday
Off

Thursday-upper-moderate
Chest-2 @ 4x6 or 3x8
Back-2 @ 4x6 or 3x8
Shoulder/Traps-1 @ 3x8
Bis/Tris-1 @ 3x8

Friday-lower-moderate
Quad dominant-2 @ 4x6 or 3x8
Hip dominant-2 @ 4x6 or 3x8
Calves-1 @ 5x12-15

Sat and Sun-off

You'll find this will work much better than just hitting a group once a week. Now you will have to do your homework and get adequate nutrition and rest, but adopting a routine more like what I posted will prove to be more rewarding and more fun. Enjoy.

sounds like a fun routine

for those heavy sets i prefer doing at most 5 sets with 5 reps, ive never tried training same bodypart twice a week,but ill give it a month and report back.

 

[skinnyguy1986]

is this ur first time at a gym, if so i would start with more reps,reps of around 15,this will encourage growth and help get ur muscles into a growth "mode", i would also keep your sets at 3, there is no reason to do more sets than three but no less than 1.

ive been to the gym on and off. i started at 130lbs went up to 150, i think my level is intermediate and i need a routine with more load.

 

[skinnyguy1986]

im kinda cofused about these " pushing " and " pulling " excerises but i will read the stickys.

 

[lurker1]

is this ur first time at a gym, if so i would start with more reps,reps of around 15,this will encourage growth and help get ur muscles into a growth "mode", i would also keep your sets at 3, there is no reason to do more sets than three but no less than 1.

That is a misconception. There is no reason to use a 3x15 scheme just because he's a beginner. This does not encourage growth the same as fewer reps more sets with 80-85% 1rep max. The 3x10 3x15 dogma has been laid to rest a long time ago, yet people are still hanging on to it.

 

[lurker1]

im kinda cofused about these " pushing " and " pulling " excerises but i will read the stickys.

Pushing = bench, shoulder press, squat.
Pull = rows, chins, curls, deadlift

 

[Gazhole]

That is a misconception. There is no reason to use a 3x15 scheme just because he's a beginner. This does not encourage growth the same as fewer reps more sets with 80-85% 1rep max. The 3x10 3x15 dogma has been laid to rest a long time ago, yet people are still hanging on to it.

True that higher reps doesnt have bearing on hypertrophy, but sticking to relatively low intensity and higher reps for an ABSOLUTE beginner is a very good idea to build up motor patterns, and general base conditioning.

If you take a beginner and put them on 6-8 reps straight away, they will more than likely fuck up.

Not sure if that applies here, i dont think he's stated his exact level of experience yet. What i class as intermediate is around where im at after 4 years of training. And only then a middle intermediate.

Everything is relative for each person. Thats the downside of absolute advice, especially on message board - you cant actually assess where thus guy is.

 

[Gazhole]

im kinda cofused about these " pushing " and " pulling " excerises but i will read the stickys.

Pushing is moving resistance away from you, Pulling is moving it towards you. Just a general categorisation.

 

[lurker1]

True that higher reps doesnt have bearing on hypertrophy, but sticking to relatively low intensity and higher reps for an ABSOLUTE beginner is a very good idea to build up motor patterns, and general base conditioning.

If you take a beginner and put them on 6-8 reps straight away, they will more than likely fuck up.

Not sure if that applies here, i dont think he's stated his exact level of experience yet. What i class as intermediate is around where im at after 4 years of training. And only then a middle intermediate.

Everything is relative for each person. Thats the downside of absolute advice, especially on message board - you cant actually assess where thus guy is.

True. But he did say he's not a total noob to the gym, so that's why I recommended what I did. I do agree with your statement, though.

 

[AKIRA]

True that higher reps doesnt have bearing on hypertrophy, but sticking to relatively low intensity and higher reps for an ABSOLUTE beginner is a very good idea to build up motor patterns, and general base conditioning.

If you take a beginner and put them on 6-8 reps straight away, they will more than likely fuck up.

Not sure if that applies here, i dont think he's stated his exact level of experience yet. What i class as intermediate is around where im at after 4 years of training. And only then a middle intermediate.

Everything is relative for each person. Thats the downside of absolute advice, especially on message board - you cant actually assess where thus guy is.

Spoken like a prodigy. I was going to chime in, but that says it clearly. P-Funk I think made a sticky on this...or Cowpimp. "Designing a Routine" I believe it is.

Anyway, by the looks of his first idea, Id say its best to call him an absolute newbie. Better to be safe than sorry.

 

[skinnyguy1986]

quick question tho, i noticed that in the upper body workout were looking at 40 sets total , isnt that a lot of sets, i usually try to keep my workout at the hour mark, i heard if you workout more than an hour your body will enter a catabolic state and break down muscle, how long does this type of workout usually take you ?

thanks

 

[skinnyguy1986]

Spoken like a prodigy. I was going to chime in, but that says it clearly. P-Funk I think made a sticky on this...or Cowpimp. "Designing a Routine" I believe it is.

Anyway, by the looks of his first idea, Id say its best to call him an absolute newbie. Better to be safe than sorry.

i wil post some pics .......

am i a noob ?

 

[AKIRA]

quick question tho, i noticed that in the upper body workout were looking at 40 sets total , isnt that a lot of sets, i usually try to keep my workout at the hour mark, i heard if you workout more than an hour your body will enter a catabolic state and break down muscle, how long does this type of workout usually take you ?

thanks

Where? I dont see one that high.

And yes youre a newb. Look at my gallery. I am in between moderate - very experienced

 

[skinnyguy1986]

Where? I dont see one that high.

And yes youre a newb. Look at my gallery. I am in between moderate - very experienced

see what i put in bold...

Monday-upper-heavy
Chest-2 movements 5x5 or 8x3 ( 10 sets )
Back-2 movements 5x5 or 8x3 (10 sets)
Shoulders/Traps-1 movement 5x5 or 4x6 (10sets )
Bis/Tris- 1 movement 5x5 or 3x8 (10 sets)

unless im reading his routine wrong it looks like 40 sets.



ok im a noob for sure but i dont think 15 reps/exercises will help me gain mass.

 

[lurker1]

see what i put in bold...

Monday-upper-heavy
Chest-2 movements 5x5 or 8x3 ( 10 sets )
Back-2 movements 5x5 or 8x3 (10 sets)
Shoulders/Traps-1 movement 5x5 or 4x6 (10sets )
Bis/Tris- 1 movement 5x5 or 3x8 (10 sets)

unless im reading his routine wrong it looks like 40 sets.



ok im a noob for sure but i dont think 15 reps/exercises will help me gain mass.

If you feel that 20sets for chest and back are too much, you can certainly pick just one exercise for each to start. Now the shoulder/trap part I include as one entity. Either you press or you pull for this. High/face pulls are great for rear delts and traps.

 

[skinnyguy1986]

If you feel that 20sets for chest and back are too much, you can certainly pick just one exercise for each to start. Now the shoulder/trap part I include as one entity. Either you press or you pull for this. High/face pulls are great for rear delts and traps.

cool man, i will need to get 1 min rest to pull off all those sets, im hitting the gym right now ill see how it goes.

thanks.

 

[lurker1]

cool man, i will need to get 1 min rest to pull off all those sets, im hitting the gym right now ill see how it goes.

thanks.

On the heavy days it is fine to get 90sec rest between sets. You want to limit rest to 60sec on the lighter days.

 

[AKIRA]

see what i put in bold...

Monday-upper-heavy
Chest-2 movements 5x5 or 8x3 ( 10 sets )
Back-2 movements 5x5 or 8x3 (10 sets)
Shoulders/Traps-1 movement 5x5 or 4x6 (10sets )
Bis/Tris- 1 movement 5x5 or 3x8 (10 sets)

unless im reading his routine wrong it looks like 40 sets.



ok im a noob for sure but i dont think 15 reps/exercises will help me gain mass.

Yes youre reading or adding it wrong. Thats between 20 and 23 sets.

 

[AKIRA]

Actually, wait a sec...

see what i put in bold...

Monday-upper-heavy
Chest-2 movements 5x5 or 8x3 ( 10 sets )
Back-2 movements 5x5 or 8x3 (10 sets)
Shoulders/Traps-1 movement 5x5 or 4x6 (10sets )
Bis/Tris- 1 movement 5x5 or 3x8 (10 sets)

unless im reading his routine wrong it looks like 40 sets.



ok im a noob for sure but i dont think 15 reps/exercises will help me gain mass.

Now that does complicate things... But that still comes out to 30-39 sets and yes, Id say thats excessive, considering youre doing upper 2x a week.

1 movement each is better.

 

[skinnyguy1986]

On the heavy days it is fine to get 90sec rest between sets. You want to limit rest to 60sec on the lighter days.

did the workout yesterday, i thought it was pretty fun i was able to finish the workout in an hour and 15 min, i did all 40 sets it was brutal but i thought it was a great workout, i'm feeling a little sore but keep in mind 24 hours didnt pass yet, so it might get more sore. I'm gonna try this for a month with a good diet and see where it takes me, im expecting to gain at least 5-10lbs and increase my lifts.

 

[Scarface30]

okay correct me if I am wrong but from what I am gathering you did that 40 set push routine?! take AKIRA's advice, that is way too excessive, especially if it took you over an hour. 20 sets max for chest...your going to be burnt out in no time.

also don't measure the effectiveness of your training by how sore you get.

 

[skinnyguy1986]

okay correct me if I am wrong but from what I am gathering you did that 40 set push routine?! take AKIRA's advice, that is way too excessive, especially if it took you over an hour. 20 sets max for chest...your going to be burnt out in no time.

also don't measure the effectiveness of your training by how sore you get.

my mistake it was 35 sets i did 10 sets for chest, 10 sets for back, 5 sets for shoulders, 5 for triceps,5 for biceps, didn't do traps. but i think i was taking more than 1.5 min rest thats why it took more than an hour. i agree with you the workout is really demanding, but with proper nutrition and good rest it might be possible,if i do feel overtrained i will decrease my sets for sure.

 

[Gazhole]

Id be less concerned with overtraining and more concerned with outright shoulder injury with that amount of pushing volume.

But whatever, you asked our advice, received it, and chose not to follow it. Theres little more we can do here.

Good luck to you. You obviously know what you're talking about

 

[AKIRA]