Bulking- Diet & Workout

FakeWings said:
Time for my routine: I got my workout from TESTOSTERONE NATION
and from Dave's post.

First Week:

-Day One, 3x5. Day Two, 3x8, Day Three, 2x15



Chest: Bench Press

Back: Lat Pulldown

Deltoids: Military Press

Quads: Full Barbell Squats, Lunges

Lower Back/Hips: Deadlifts
Click to expand...


The order is wrong. You always dot he exercises requiring the most muscle fibers and the most energy first.
So deadlift or squats would come first. And here's another problem. I woulnd't do deads and squats on the same day. Depending on which you do first, the other will see a markedly lower performance.
You also need rows in there. you have none.

Let me give you a sample you could do. you can switch between these three for a few weeks at first.. so you do A on Monday B on Wednsday C on friday

Workout A
Dead
Bench
Pullup/lat pulldown
Dip
seated row
Lunges

Workout B
Squat
Shoulder press
pullup/lat pulldown
dip
Bent Over Row
Bulg squats

WorkoutC
Front squat
Incline DB press
pullup
dip
upright row
stepups


(delt overwork was a concern brought up before on workout C, but I feel that since you get 2 days break and that there is no military press, you should be alright)

Sets and Reps can cycle per week.

week 1 4x8 60 seconds of break

week 2 3x12 30 seconds break

week 3 5x5 90 seconds break

repeat

After a few weeks you can start switching in and out exercises to keep up variety.
 
The only problem is that I cannot do pullups or dips. I don't have the money for a gym, but I've got a nice home free weight bench, with a lat pulldown, curl bench, etc. I can do most exercises, but not dips or pullups. Any alternatives?
 
yes, lat pulldowns are the best alternative for pullups. You can do dips on the side of your bench. Just sit with your back to the bench, put your hands behind you onto the bench, then prop your feet up on something and go at it.
 
do exercises in the order that I list them, the most energy should be expended on the squats/deads, bulgarian split squats are seconday, that's where you put one leg behind you on the bench and squat with the other. yes those are stepups
 
Started my first week of lifting a week ago, and boy was I sore. One thing though, regarding workout A. I can't do seated rows because I don't have the cable attachment, that's the only one I can't do. Can someone suggest an exercise to replace this one on that day?
 
I don't get one thing about split squats. How would you count the reps when you do it per leg? Like, if you're 5x5, would you do 5 for each leg? Same goes for lunges, though I think you just split that, but I'm not sure.

PS does it matter if I use a barbell rather than a dumbbell, because a barbell is all I have access to right now.
 
Okay, I'm honestly having a huge amount of trouble performing the split squats. They're easily the most frustrating exercise for me. Can someone give me an exercise to replace it, that works the same muscles? I've been trying it for weeks and just can't get the form down.
 
try bulgarian squats, not that they are easier, they're pretty much the same, but it could work. And what's the troubble with form? If it's balance, that's just practice.
 
It's partly balance, I always easily lose my balance after a while, because my legs are skinnier than the rest of my body, so I'm already off balance. However, I'll begin my bulk next week to hopefully even it out. Aside from the balance, I can't find something for my foot to rest on while the other it bending. The bench I have seems too high for me.
 
Now that I've actually changed my diet according to bulking, about how many calories should I be taking in? As stated before, I'm 16, 6'2" and 141 lbs. I'm doing a clean bulk after my cut, for the first time. I lift three times a week, and usually run a mile or two on the other two days in the week, and I take the weekends off.

The BMI Calculator gives me a BMR of about 1700 calories. Now, I multiplied that by 1.55 because I'm moderately active (Exercise 3-5 days a weeK) and it says I have a BMR of 2700. So, to bulk properly I'd take in about 3200 calories a day? I just want to make sure, because I've never bulked before, and it just seems like, well, a lot.
 
FakeWings said:
Now that I've actually changed my diet according to bulking, about how many calories should I be taking in? As stated before, I'm 16, 6'2" and 141 lbs. I'm doing a clean bulk after my cut, for the first time. I lift three times a week, and usually run a mile or two on the other two days in the week, and I take the weekends off.

The BMI Calculator gives me a BMR of about 1700 calories. Now, I multiplied that by 1.55 because I'm moderately active (Exercise 3-5 days a weeK) and it says I have a BMR of 2700. So, to bulk properly I'd take in about 3200 calories a day? I just want to make sure, because I've never bulked before, and it just seems like, well, a lot.
Click to expand...

there is a highly regarded book out on the market by Lou Schuler " The New Rules of Lifting " in which he cites some academic findings that suggest a ' rule of thumb ' for how many calories strength athletes should take when it comes to issues of muscle mass. The findings he cites suggests....


- to simply maintain muscle mass : 20 calories per pound of bodyweight

- to ADD muscle mass : 25 - 30 calories per pound of bodyweight​


....so, if you're at 141 lbs and want to ADD muscle mass, the research he cited would advocate you take in between 3,500 and 4,200 calories a day. It seems you have already set a target of 3,200 calories a day as it is, so that would seem to close to the minimum benchmark 3,500 that Lou shed light on - assuming the findings Lou cited are valid of course.
 
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