Bulking Suggestions

Z

Zam

0
Alright, so ive decided to start bulking.since july up until octoberish ive been doin full body wrkouts but from then till nwo have been doin 3 day split program workout. havent been seeing good results, so im gonna go back to the full bodys. I'm thinkin of this as my plan... please feel free to make any edits to my routine. Also, in order to bulk efficiently do i need to make changes to the numebr of sets i do?? for most of my exercises i usually do 3 sets of 10 reps of a weight that is not too heavy but overloads my muscles without losing proper form... should this change at al?

Tuesday
5 minute Warm Up on treadmill
10 minute stretch
Leg Extensions 3x12-15
Horizontal Calf 3x12
Machine Leg Curl 3x10
Barbell Bench Press 1x8, 1x6 w/heavier weight, 1x4 with heavier weight
Barbell Incline Press same as above
Chest Fly Machine 3x10
Tricep Machine Pulldown 3x10
^supersetted with Arnold Press
Arnold Press 3x10
Dumbbell seated overhead triceps extension 3x10
^supersetted with Shoulder Press
Should Press 3x10
Barbell Bicep Curl 3x10
^Supersetted with Pullups
Pullups 3x10
Dumbell Bicep Curl 3x10
Machine Situps 3x10

Thursday
Warmup, stretch
Barbell Squat 3x10
Seated Calf Raise 3x10
Machine Leg Curl 3x10
Dumbbell Bench Press 1x10, 1x8, 1x6
Incline Dbell Bench Press same as above
Seated One Arm Dbell Triceps Extension 3x10
^Supersetted with Dumbbell Shrug
Dumbell Shrug 3x10
Double Dumbbell Lying Triceps Extension 3x10
^Supersetted with Barbell Upright Row
Barbell Upright Row 3x10
Dips 3x10
Dumbbell Preacher Curl 3x10
Seated Row 3x10
Standing Dumbbell Forearm Curl 3x10
Machine Situps 3x10
Oblique Wrkout 3x10

Saturday
Same as Tuesday, and every week the Thursday workout becomes the tuesday workout, so basically every week i get two of the same workout and one of the different workout, then the next week it switches. i know its a mouthful to read, but i just wanna make sure that im doing everything correctly in order to bulk. my diet and everything else is perfect, i just want to make sure that im doing a solid full body workout every session as well as doing correct number of sets and reps. thanks a lot for your help!
 
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Your fullbody workout has too many exercises. You have 15 movements when you only need 4-6. Im doing full body workouts, check out my log.
 
Alright tony, i've narrowed down my workout routines to more compound exercises/movements. i'll be performing tuesday workouts on saturday as well, then every week my thursday workout switches places with my tuesday workout, hopefully that makes sense. I tihnk i'll be doing this one for about 6 weeks before i start changing up the exercises. how does it look now?

Tuesday
Squat 1x10 50% 1RM, 3x6 85% 1RM
Horizontal Calf 1x10 50% 1RM, 3x10 85% 1RM
Cable Row 1x10 50% 1RM, 3x6 85% 1RM
Barbell Bench Press 1x10 50% 1RM, 3x6 85% 1RM
Triceps Pulldown 3x10 75% 1RM
^Supersetted with Shrugs
Shrugs 1x10 50% 1RM, 3x10 85% 1RM
Standing Barbell Bicep Curl 1x10 60% 1RM, 3x6 85% 1RM


Thursday
Deadlift 1x10 50% 1RM, 3x6 85% 1RM
Leg Curls 1x10 50% 1RM, 3x6 85% 1RM
Incline Bbell Bench Press 1x10 50% 1RM, 3x6 85% 1RM
One-handed Dbell Triceps Extension 3x8 85% 1RM
Pulldowns 1x10 50% 1RM, 3x6 85% 1RM
^Supersetted with Arnold Press
Arnold Press 1x10 50%, 3x6 85% 1RM
Alternating Dumbbell Curl 3x6 90% 1RM
 
LeiYunFat said:
I'm not really into all the iso exercises. You'd probably be better off oly lifting with a few iso at the end.
Click to expand...

agreed.

I would suggest 1 (maybe 2) isolation exercises for each workout.

Some suggestions for isolation exercises:

get rid of the alternating DB curls, throw a towel around the weight and lift with the towel. This not only isolates your biceps like a normal curl, but it works your grip strength too.

Also, dips are an excellent tricep isolation. These work more of your tricep than a typical extension will.
 
SkianS40 said:
agreed.

I would suggest 1 (maybe 2) isolation exercises for each workout.

Some suggestions for isolation exercises:

get rid of the alternating DB curls, throw a towel around the weight and lift with the towel. This not only isolates your biceps like a normal curl, but it works your grip strength too.

Also, dips are an excellent tricep isolation. These work more of your tricep than a typical extension will.
Click to expand...

alright, so then instead of my triceps extension i'll do dips. got a question though, for the towel around the weight thing it should be on a barbell right? so just basically put a towel around the barbell and curl it? Also, in order to get rid of some of teh isolation exercises, what other compound exercises should i incorporate into my workout routine? and, last but not least, what is oly lifting? does it stand for olympic lifting?
 
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Zam said:
Tuesday
Squat 1x10 50% 1RM, 3x6 85% 1RM
Cable Row 1x10 50% 1RM, 3x6 85% 1RM
Barbell Bench Press 1x10 50% 1RM, 3x6 85% 1RM
Shrugs 1x10 50% 1RM, 3x10 85% 1RM
Triceps Pulldown 3x10 75% 1RM
^Supersetted with
Standing Barbell Bicep Curl 3x6 85% 1RM


Thursday
Deadlift 1x10 50% 1RM, 3x6 85% 1RM
Arnold Press 1x10 50%, 3x6 85% 1RM
Renegade Row---check my log for these
Pulldowns 3x6 85% 1RM
^Supersetted with Curl
Incline Dumbbell Curl 3x6 90% 1RM
Click to expand...

This is what I would do. Also if you're going to be working in the 85% range, I would increase the reps to 8-12.
 
tonymcclellan said:
This is what I would do. Also if you're going to be working in the 85% range, I would increase the reps to 8-12.
Click to expand...

k thx a bunch dude

another question, in the site it says to do 5 sets of 5 repetitions per arm... so is that what i should do, or should i incorporate the 1x10 50% 1RM, 3x8 85% 1RM for the renegade row?
 
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Stick with your rep scheme. I did them in a pyramid scheme today. Keep the weight low, and you're gonna feel it in your core.
You only need a warm up set on your compounds. Notice I deleted them from your plan for bi/tri work.
 
tonymcclellan said:
Stick with your rep scheme. I did them in a pyramid scheme today. Keep the weight low, and you're gonna feel it in your core.
You only need a warm up set on your compounds. Notice I deleted them from your plan for bi/tri work.
Click to expand...

k thanks a lot for your help:cool:
 
That would be ideal, but you could probably learn while working with light weight and reading/watching videos online.
 
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