Another critique my WO thread...

[Mister Sandman]

I'll me 51 in a month.
I have been training now for 5 years. I dropped from 28% BF to 10%, and have been able to stay around 10-13% for over a year.
Pretty satisfied with the results I have obtained, on my dashboard are the latest pics.
I am 5'9" and weigh 176lbs

I have been using lately a high volume training, I seem to recover quickly, no major doms, my joints and ligaments seem to be ok. I pay attention to my form, don't go too heavy on back squats, but go heavy on all the rest.

My diet has been between 2,700 and 2,900 cals 35P/35C/30F 4 meals a day and a post workout snack. I eat very clean and protein between 1.5gr and 2gr per lb (my body seems to prefer high protein vs higher carbs)
Don't really take any supplements, other than D3 and a B-complex

Workout is on 6 days a week, I start with 20 minutes cardio (elliptical usually) at above 130 pm heart rate.
My split is first half of week strength (4x6) then second half hypertrophy (3x12). Following week I add 1 series (5x6 and 4x12) then the third week I increase the weights
Day 1 Chest/Triceps
Day 2 Biceps/Back
Day 3 Legs/Shoulders
Between 5 and 6 exercises per body part, sometimes more if I feel up to it. All in I'm in the gym 1-1/2 hrs to 2 hrs at a time.

I would like to put on some more mass though, would be happy if I could add 5-7lbs of lean mass in a bulking session.
At my age I know it's difficult.

So let's get to my question: to go into a 4/5 month bulking phase, should I simply add the classic 500 cals with same % and keep my training program and see where it goes or would you suggest I try something different?

Thanks to all that will contribute!

 

[RodgerThat]

For your added calories I would only add them to your carbs as that is your fuel and if you are at 1.5-2g protien per lb already that's more then enough. For your workout looks like the typical push/pull/legs kinda deal it's not a bad way to go, personally I'm more partial to total body workouts but push/pull/legs is a tried and true method. As for the reps and sets sceme I would go for a 5x5 on your heavy day for the main compounds one week then the following week do a 8x3 then the next week up it by 5lb for your 5x5 and 8x3 so essientially youd have 2 alternating weeks and every 6 weeks drop the weight to 60% for the week and resume the following week with progression from week 5. For the hypertrophy I'm not really the guy to talk too bud right now I'm digging 10x10 squats 8x8 incline and rows, I'm more of a monkey hitting a coconut with a hammer on this trying to figure out if it works so if someone more versed in dual aspects chims in listen to them.


Here I'll tag them so they are inconvenienced to read through it and I know they are good guys so they'll help. Hey @weighted chinup @Wunderpus @Docd187123 @Perrin Aybara wanna help this monster out?

 

[Mister Sandman]

I would add I have been on TRT for past 4 years, 150mg/week T-Cyp, and had only on cycle last winter NPP/Test. So can I say I'm (mostly) natty?

 

[Perrin Aybara]

If I ever was to do push/pull/legs again I'd set it up something like this:

Week 1

Day 1 - Legs 3x10
Squats and Romanian deadlift, other leg stuff (calf raises, whatever)
Day 2 - Push 3x10
Incline bench, other shoulders, triceps and push exercises (lateral raises, triceps extensions, whatever)
Day 3 - Pull 3x10
Upper back, lats and biceps, no deadlift (chin ups, rows, curls, whatever)
Day 4 - Legs 5x5
Squats, front squats, other leg stuff
Day 5 - Push 5x5
Flat bench, overhead press and other shoulders, triceps and push exercises
Day 6 - Pull 5x5
Deadlift, upper back and lat work
Day 7 - Off

Week 2

Day 1 - Legs 3x8
Squats and Romanian deadlift, other leg stuff
Day 2 - Push 3x8
Incline bench, other shoulders, triceps and push exercises
Day 3 - Pull 3x8
Upper back, lats and biceps, no deadlift
Day 4 - Legs 6x3
Squats, front squats, other leg stuff
Day 5 - Push 6x3
Flat bench, overhead press and other shoulders, triceps and push exercises
Day 6 - Pull 6x3
Deadlift, upper back and lat work
Day 7 - Off

Compounds would be in the specified rep ranges, isolation movements would be in the 10-15 rep range. After both weeks add weight and repeat.

With all that said I prefer upper/lower to PPL and full body to both. I'm more a strength over aesthetics person though.

@Mister Sandman are you going to raise your weekly test dose? +500 calories a day should easily get you where you want to be in that time frame weight wise. You can always add a little if necessary. I'd bump the test up a little for sure though.

 

[Mister Sandman]

@Mister Sandman are you going to raise your weekly test dose? +500 calories a day should easily get you where you want to be in that time frame weight wise. You can always add a little if necessary. I'd bump the test up a little for sure though.

Not sure I am going to do a cycle... thinking about it. i like better a ripped look than a massive one, and my wife has been bitchin I look too bulky

 

[Xlgx]

Not sure I am going to do a cycle... thinking about it. i like better a ripped look than a massive one, and my wife has been bitchin I look too bulky

Time to change wife

 

[Mister Sandman]

Time to change wife

Trying my friend....

 

[Mister Sandman]

Some stats (all 4x6)

Flat Bench Press @365lbs
Flat Bench Flyes (on Smith) @80lbs dumbbells
Inclined Bench Press (on Smith) @295lbs
Skull Crusher @135lbs
Single Arm Dumbbell Rows @110lbs
Weighted Chin Ups @ 70lbs
EZ Bar Curls @125lbs
45 deg Leg Press @650lbs
Military Press (on Smith) @265lbs
Barbell Shrugs @355lbs
Leg Extension @285lbs
Deadlift @315lbs

As far as strength is concerned I can't complain, with this workout plan and nutrition I have been gaining steadily, I just don't see increases in weight or size. My arms (relaxed) are 14.5" and have been that way for a long time, 12" forearms, chest 44", thighs 23", calves 15", 32" waist.

Ideally I would like to get my arms, forearms, thighs and calves to increase 1"

Maybe at my age I'm wishing for too much...

 

[RodgerThat]

For anything strength related drop the smith machine out of the equations it's hindering more then it's helping. Just start with the weights at a modest amount on barbell and build from there