my new bulking routine - ABCbodybuilding

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  #1  
Old 02-10-2012, 04:46 PM
fqqs fqqs is offline
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Default my new bulking routine

MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY: Incline BB Press 4x6-10
Weighted Dips 4x6-10
Skullcrushers 4x6-10

THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Side laterals 2x8-10
Rear laterals 2x8-10
BB Standing Calf Raise 4x15


when i complete upper limit of rep range i add weight next workout...
all sets are heavy, rest 1.5-3 min between sets depending on exercise and fatigue level. prior to main lifts there are 2 warmup sets with 50% and 70% work sets' weight. i also incorporate some forced reps, partials, rest pause or dropsets into last set of some exercises..

diet is 3500 kcal, 250g protein, 430g carbs, rest is fat.

do you think it is a good routine and that i can gain on it?enough volume?

Last edited by fqqs; 02-10-2012 at 04:49 PM.
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  #2  
Old 02-10-2012, 07:33 PM
arian11 arian11 is offline
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Quote:
Originally Posted by fqqs View Post
MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY: Incline BB Press 4x6-10
Weighted Dips 4x6-10
Skullcrushers 4x6-10

THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Side laterals 2x8-10
Rear laterals 2x8-10
BB Standing Calf Raise 4x15


when i complete upper limit of rep range i add weight next workout...
all sets are heavy, rest 1.5-3 min between sets depending on exercise and fatigue level. prior to main lifts there are 2 warmup sets with 50% and 70% work sets' weight. i also incorporate some forced reps, partials, rest pause or dropsets into last set of some exercises..

diet is 3500 kcal, 250g protein, 430g carbs, rest is fat.

do you think it is a good routine and that i can gain on it?enough volume?
I would cut down the range of reps. 5-10 is a big range. You could just do 5x5 for squat, bench, and deadlift and then add in volume with some accessory work like front squats, military press, rows, pullups, and dips. It will be a lot more effective, especially with the increased frequency of the main lifts.
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  #3  
Old 02-11-2012, 06:53 AM
Cyborg_Sups Cyborg_Sups is offline
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Your routine looks good, but I do agree with the suggestion to do 5x5 and not have a wide rep range such as 5-10. It looks like you are getting enough protein and carbs to start putting on the weight. It sounds like your caloric intake is probably close to the range necessary for weight gain. However, it is difficult to say if your caloric intake is 100% correct. What is your weight, height and age? I can confirm your caloric intake for you.
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Old 02-11-2012, 07:27 AM
fqqs fqqs is offline
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Originally Posted by Cyborg_Sups View Post
Your routine looks good, but I do agree with the suggestion to do 5x5 and not have a wide rep range such as 5-10. It looks like you are getting enough protein and carbs to start putting on the weight. It sounds like your caloric intake is probably close to the range necessary for weight gain. However, it is difficult to say if your caloric intake is 100% correct. What is your weight, height and age? I can confirm your caloric intake for you.
78 kilos, 175cm height, 21 y.old

thank you
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  #5  
Old 02-11-2012, 07:43 AM
Cyborg_Sups Cyborg_Sups is offline
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I calculated your estimated caloric intake for someone your age and size, and it came to 3282 calories. This number is for someone who is very active and wants to maintain their current weight. I believe you said your calorie intake is currently 3500 calories. That is good for now. Monitor your weight gain for 4-6 weeks, and if you notice that the weight gains have stopped add 200 more calories to your daily diet. Repeat as necessary.
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  #6  
Old 02-11-2012, 10:16 AM
fqqs fqqs is offline
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Quote:
Originally Posted by Cyborg_Sups View Post
I calculated your estimated caloric intake for someone your age and size, and it came to 3282 calories. This number is for someone who is very active and wants to maintain their current weight. I believe you said your calorie intake is currently 3500 calories. That is good for now. Monitor your weight gain for 4-6 weeks, and if you notice that the weight gains have stopped add 200 more calories to your daily diet. Repeat as necessary.
Thank you a lot sir. good to know my caloric requirements. i will monitor my weight and adjust if neccessary
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  #7  
Old 03-09-2012, 04:05 PM
dannyjerome0 dannyjerome0 is offline
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As long as you incorporate those strip sets, forced reps, rest-pauses, etc. I think you should be good. Those have always been the difference maker for me.
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