solid routine for bulking?

[bt_06]

I'm currently 21 y/o 175lbs 5' 11" and approx. 8% body fat. im trying to gain more weight i just got all my supplements in like proteins,multi v's,weight gainers etc. im just trying to adjust my workout routine for strictly getting bigger. i know about the dieting factor as far as calories and protein intake goes i just need a good solid routine to follow for the next couple months to ensure i get the most out of my dieting/supplements. ive been researching bulking routines and some people say 3 days a week with full body workouts others say 5 days a week and its just alot of confusion. can someone please help me? i need things like what body parts to do on what days and what excercises to do for each body part along with how many sets an reps i should do of each excercise. I'm trying to stay away from steroids and train hard i just need some assistance the help is greatly appreciated !

 

[andysutils]

Personally i would try for 4 days per week but a 3 day split is enough if your just starting out, you said you have got all your weightgainers multi vits and protein powders so im wondering how much real food is in there but we will get to that later??

As you know diet is the key, your 3 days a week doesnt have to be a full body workout, you can get away with a 3 day split and 3 days a week is sufficiant for a natty. I only say this because I have very little experience in full body workouts so i cant comment on what is best.

It sounds like you have just started working out, is this true?

The key thing to mass building in training is including all the big compound movements such as:

deadlifts
squats
bench
pullups
Lat pulldowns
milltery presses
Barbell curls
Bent over rows

as for what bodyparts to do, well if your doing a 3 day split (which is sufficiant if your just starting out) try not to workout more than 2 bodyparts a day.

So lets set your days out like this as an example

Monday - Chest and Back

Wed - legs

Fri - bi's, tri's & shoulders

I picked mon wed and fri as days off inbetween can aid recovery a bit easier

Just for basics, we will stick with 3 sets of 10s, so lets say were doing monday and lay out a routine like this

Chest

Incline Dumbell press 3 x 10
pec decs (more of a shaper than a mass builder) 3 x 10
Chest dips 3 x 10

Back
SL deadlifts 3 x 10
WG pulldowns/pullups 3 x 10
Bent over rows 3 x 10

If your not sure about what bodypart excersizes do, this is a great place to find out Exercise & Muscle Directory

this gives you every bodypart every excersize and what they do, study it for a while and you will have a bit more understanding of what the excersizes are and what they do, when you have grasped this, you will even start to think of your own routines in the future and it wont be overwhelming, it will just come to you in time.

Hope this helps, let me know if you want to know anything else, the above is not gospel but its a good example of where to start.

last of all NO, do not even think about steroids yet, not even in the slightest.

How long have you been working out??

 

[bt_06]

im actually not a newbie to working out ive been working out religously for about 3 years. its just with my routine i normally follow ive hit somewhat of a plateu i used to be EXTREMELY SMALL like 2006 I weighed about 115lbs hahaha which is when i started working out and now here i am 3 years later at 175lbs and approx. 8% body fat. I eat healthy meals all through out the day dont really have a set time i just know to eat. i start off with eggs and wheat toast in the mornings along with protein shake & multi v. and from then until lunch i usually consume a chicken breast on wheat toast, couple packets of tuna,PB sandwhich on toast along with a fruit. then i work out around 1pm so i pop another multi v before work out and after work out i drink another protein shake along with a meal lately its been a foot long chicken breast on w heat from subway but other times its good ol home cooked meals rice,broccoli,beef, etc.. and from then to dinner i snack on tuna and dinner is usually another good home cooked meal and before bed a whey protein shake along with my multi v and test booster. i know my diet probably isnt PERFECT as far as calorie,carbs,and protein go but im working on it lol. i just want to make sure my workout is in check as well for a bulking cycle. i can handle the extreme workout im advanced enough and also have a workout partner 90% of the time. thank you for your help thus far! hopefully the info i gave you will help you to help me more lol

 

[andysutils]

i know my diet probably isnt PERFECT as far as calorie,carbs,and protein go but im working on it lol.

Theres your problem right there, your diet doesnt sound all to bad, however.. what does it amount to in cals carbs fats and protein per day?

your gained all that weight which is outstanding and you have a training partner 90% of the time and your stuck at a certain weight, diet determines how much you weigh not training so it sounds like your diet is more the problem.

 

[Bigkarch]

check out dog crapp training or 5x5

 

[andysutils]

I wish i understood wtf that DC training meant even from reading it about 100 times, goes right over my head.

 

[bt_06]

how does this routine look?

Squats-5x5
Stiff-leg deads 3x10
Leg extensions-3x8/10
Leg extensions(single)-2x10
Leg curls-3x8/10
Barbell calf raise-3x15
Decline weighted crunches-5x15
Lying leg raise-5x15


Tues-Delts, Tris

BB shoulder press-5x5
BB row-3x8/10
DB lateral raise-2x10
Bent over lateral raise-3x10
Close grip bench press-5x5
Skull crusher-3x8/10
Overhead barbell extension-2x10

Thu- Back, Bis, Traps

Deadlift-5x5
Shrugs-3x8/10
BB bent over row-3x8-10
One arm DB bent over row-3x8/10
Chin ups-2x15
Pull ups 2xfailure
BB curls-5x5
Close-grip EZ bar curl-3x8/10
Hammer curls-2x10
Concentration curls-2x10

Fri-Chest, calves

BB Flat bench press-5x5
DB Decline bench press-3x8-10
Incline BB bench press-3x8-10
Flat flye-2x10
Incline Fly-2x10
Calves same as mon

 

[kenneth]

You sound like you're in the perfect situation to start up the 5x5 program. All the information you need for this program is in the sticky's, I think it just sayas 5x5 program. I've used it a few times before and was always happy with the rersults, I just wish I had been consistent enough to going through it a few times back to back, that is when you see the most results from what I hear. I would really start the 5x5 right now while you're revamping your schedule... I would be doing this right now, but I am just coming back into working out and just got through a knee injury so I want to give it a bit more time before I do something that involves so much squatting.... and don't look at the 5x5, see all the squatting and start to think it's too much for your legs.. you will see that your squats on the 2nd training day are at a weight about 20% lighter than you used the 1st training day, so right there you are not pushing too hard to complete this. Then, on the 3rd day of training, your squats will be going up weight for each set of 5 until you reach and complete the 5th set of 5 reps.. again, the first 3-4 sets are not overly stressful on your body. I just wanted to say this because alot of people take a look at the program, see all the squats and steer away from it thinking it is too much on the legs. Not all 3 days are going to be absolute destruction on your legs. Anyway, even if you don't go with the program, atleast take a peak at it. Also, if you choose not to go with the program, I would first decide if you want to train with a single factor theory or a dual factor theory... you have been training for 3 years consistently.. if not the 5x5 I would definately use something that is dual factor.

Good luck and write back after you check out the 5x5!

Respectfully,

Ken