Critique please. Bulking.

N

Nobody

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Hello everyone. As you know I always tend to switch my workout plan, or my goals.

Well, not anymore. I need to bulk as much as I can in a short a time as I can, without using supplements.

Here is the plan; ***NOTE; Each exercise is done (4 sets, 7 reps)****
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Monday(barbell)/Thursday(dumbells)
Chest - Benchpress, Incline Benchpress, Chest Dip.

Biceps - Curls
- Preacher curl

Back - Bent over rows (close, wide, and medium grips)
- Lever incline rows


Tuesday(barbell)/Frieday(dumbells)
Shoulders - Lateral Raise
- front Lateral Raise
- Seated rear lateral raise
- Shoulder Press

Triceps - close grip bench press
- Tricep extensions

Abdominals - Leg raise
- decline sit ups

Wednesday is legs.

====================

That's about it. As for diet, I have taked my mother into making chicken or fish on a daily basis. I estimate that I am getting about.....180g~ of protein daily, with a few L's of milk. I will also be trying to incorporate more veggies and fruits in my diet. Since....it is actually all chicken, fish, and milk daily, which can't be healthy. :p

Any suggestions? Should this work for bulking? I am already a few weeks in, which is why I am so concerned... :(
 
Just my thoughts ... too much delt, tricep and bicep work. Also you know legs are your biggest muscle group, why would you work them once and the rest of your body twice weekly ? Also in the bulking stage, you need to consume a lot more then you are expending, diet wise, if you are doing that already. You may also want to change your rep scheme, work in the 4-6 range after a proper warmup.
 
Yes, definitely change up your reps, why stick to the exact same number of reps for every set? Your triceps may be overworked a bit, but I think your biceps are fine.

If you are doing those in the order you have them, you should do the bent over rows first and the preacher curls after.

Same with the shoulder work, do the shoulder presses first and the raises after.

Also try to get in some lat and trap exercises, the shoulder exercises you have now are ok, but some upright rows and/or shrugs will always help, and I'm sure you know lat exercises already.
 
How about traps? I would add pull-ups.

I disagree wth what the others said about repetitions. I generally think about reps like this:

Strength / Power = 4-6 reps
Mass / Bulk = 7 - 11 reps
Endurance = 12+ reps

As far as resting between sets, I follow these guidelines:
Strength = 3 minutes
Mass / Bulk = 2 minutes
Endurance = 1 minute

Remember that everyone's body reacts a little differently... So, you need to keep a journal and track your progress in detail. Change things that aren't working.

Go to failure with your last rep.

Good-luck and keep us posted with your progress,
Rip
 
I agree with RIP, you need to go to failure. Eventually it will toll on your CNS but you're okay for now. Triceps are getting worked too much. Keep your reps around 7+, preferably around 10. When you do a large muscle group (chest, or back) with a compound exercise (bench, seated rows) I would up the sets to 6 sets, and on your assisiting exercises (incline, curls, press downs) drop the sets to 2 or 3.

Please post your leg workout, it WILL help you gain mass throughout your entire body. And you don't want to look like you're riding around on an ostrich.
 
rip said:
Mass / Bulk = 7 - 11 reps
Click to expand...


That's what I meant, to change them around those (generally, I would say 8-12 but it's the same thing). I just don't think doing 7 for every set is so good. Maybe a warm-up set of 11 or 12, and then the other sets between 7 and 10.
 
Thanks for the info guys! Really helps! :)

As for legs, I usually do;

45* sled leg press
Hack squat (sled)
and some machine where you sit down, and you have a weight on your legs and you bounce it up and down, forgot what it's called, sorry. =P
 
Oh man, no squats or deadlifts? If you are gonna be bulking like it's your job, you have to have those in there, they are absolutely essential
 
I've always solely thought those only work your buttocks and soleous, since I can only feel those muscles being worked, so I don't bother. :\
 
What's the soleous? Anyway, you probably aren't doing them right, squats pretty much hit everything below your waist and deadlifts are excellent for your hams and lower back.

I'm certain anyone on here would agree with me on those, I'm usually sore for a few days after doing legs (which I'm gonna do tonight, yes!), I really think you should try to do them again and stick to it, make you are doing them right, form and all
 
Yeah you absolutely MUST do squats. Lots and lots of testosterone is released when doing them which in turn makes your whole body stronger, not just your legs.
 
I disagree wth what the others said about repetitions. I generally think about reps like this:

Strength / Power = 4-6 reps
Mass / Bulk = 7 - 11 reps
Endurance = 12+ reps

I am not trying to be a wise a** here though it may sound like it. you are stating in your opinion that 4-6 reps is for power/strength. You don't think you're gonna add mass/bulk working in that rep range with the proper diet. Like I said I am asking this nicely, not trying to be a wise guy.
 
jpc, you're kind of contradicting yourself, but I'll assume what I think you meant.. About your comment
you are stating in your opinion that 4-6 reps is for power/strength. You don't think you're gonna add mass/bulk working in that rep range with the proper diet.
Click to expand...
Of coarse you will add mass, but doing a few more reps will help release more hormones and will also put your muscles in a slightly hypoxic state to help work(although just slightly) you type IIa and some type I fibers. By working ALL the fibers instead of just IIb you will gain a little more mass than if you just did <6 reps. And also if you do 7-11 reps you will get an increase in strength.

Basically if you want strength, do under 6 reps. This will give you the MOST strength. If you want size, do ~10 reps, this will give you the MOST mass.
 
mreik said:
jpc, you're kind of contradicting yourself, but I'll assume what I think you meant.. About your comment Of coarse you will add mass, but doing a few more reps will help release more hormones and will also put your muscles in a slightly hypoxic state to help work(although just slightly) you type IIa and some type I fibers. By working ALL the fibers instead of just IIb you will gain a little more mass than if you just did <6 reps. And also if you do 7-11 reps you will get an increase in strength.

Basically if you want strength, do under 6 reps. This will give you the MOST strength. If you want size, do ~10 reps, this will give you the MOST mass.
Click to expand...

mreik,
The top half of my post I was "quoting" part of rip's post. I know it didn't come out looking that way. Thanks for adding on.
 
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