Hello everybody,
I need some help putting together a good weight lifting routine for some serious bulking. I'm 5'7 and started at 130lbs a year and a half ago. I hit the gym and ate like a beast and shot up to 165 in 7-8 months. I realize now that my routine was terrible back then. I rarely did squats, I never did deadlifts, I did more isolation than compound movements, I worked out irregularily, yada yada yada. The only reason I gained the weight was because I force fed myself food every couple hours. I did not eat clean though -- 1000cal Hungry Man Lasagnas and trans-fat filled canned chile come to mind. I think I got lucky, I gained fat but maybe not as much as I could have. I was around 165lbs and 13% BF at my highest. Not too bad, but a very long way off from ripped. By virtue of not eating as much food and working out poorly only twice a week, I slowly dropped to about 155lbs, probably 60% fat loss, 40% muscle loss. Then I decided to purposely lose weight and am now 145lbs with probably 9% body fat.
I want to lose a couple more pounds of fat in the coming few weeks, then I want to hit the gym hard and gain back the muscle I lost - and then some. This time I'm determined to do it clean - no more frozen food, only healthy choices. The low-cal diet I'm on now is driving me crazy. I can't wait to start lifting heavy and eating big again. Does this look like a suitable work out routine for one looking to add size and weight?
Sunday (Chest, Triceps, Shoulders)
Flat Bench Press x4
Close-Grip Bench Press x3
Incline Bench Press x2
Decline Bench Press x2
Seated Dumbbell Presses x3
Dips x3
Push-ups x1
Tuesday (Lower Body)
Squats x4
Good Mornings x3
Leg Presses x3
Calf Raises x3
Thursday (Back, Biceps)
Deadlifts x4
Bent Over Rows x3
One-Arm Rows x3
Seated Incline Dumbbell Curls x3
Pull-ups x3
Chin-ups x3
Every set is performed with reps ranging from 5-10 (I hear this is best for maximum size gains). I plan on taking this very seriously this time. I hope muscle memory is for real, that would really help me out. Anyways, what do you guys think?
P.S. I plan on bulking for 6 months before trying another cut. I plan on changing my routine once over 4-6 weeks to avoid muscle adaptation - another thing I knew nothing about the first time around!
I need some help putting together a good weight lifting routine for some serious bulking. I'm 5'7 and started at 130lbs a year and a half ago. I hit the gym and ate like a beast and shot up to 165 in 7-8 months. I realize now that my routine was terrible back then. I rarely did squats, I never did deadlifts, I did more isolation than compound movements, I worked out irregularily, yada yada yada. The only reason I gained the weight was because I force fed myself food every couple hours. I did not eat clean though -- 1000cal Hungry Man Lasagnas and trans-fat filled canned chile come to mind. I think I got lucky, I gained fat but maybe not as much as I could have. I was around 165lbs and 13% BF at my highest. Not too bad, but a very long way off from ripped. By virtue of not eating as much food and working out poorly only twice a week, I slowly dropped to about 155lbs, probably 60% fat loss, 40% muscle loss. Then I decided to purposely lose weight and am now 145lbs with probably 9% body fat.
I want to lose a couple more pounds of fat in the coming few weeks, then I want to hit the gym hard and gain back the muscle I lost - and then some. This time I'm determined to do it clean - no more frozen food, only healthy choices. The low-cal diet I'm on now is driving me crazy. I can't wait to start lifting heavy and eating big again. Does this look like a suitable work out routine for one looking to add size and weight?
Sunday (Chest, Triceps, Shoulders)
Flat Bench Press x4
Close-Grip Bench Press x3
Incline Bench Press x2
Decline Bench Press x2
Seated Dumbbell Presses x3
Dips x3
Push-ups x1
Tuesday (Lower Body)
Squats x4
Good Mornings x3
Leg Presses x3
Calf Raises x3
Thursday (Back, Biceps)
Deadlifts x4
Bent Over Rows x3
One-Arm Rows x3
Seated Incline Dumbbell Curls x3
Pull-ups x3
Chin-ups x3
Every set is performed with reps ranging from 5-10 (I hear this is best for maximum size gains). I plan on taking this very seriously this time. I hope muscle memory is for real, that would really help me out. Anyways, what do you guys think?
P.S. I plan on bulking for 6 months before trying another cut. I plan on changing my routine once over 4-6 weeks to avoid muscle adaptation - another thing I knew nothing about the first time around!