FBWs for bulking phase

M

MarkMyWords

2
OK, I'm done cutting, I have lost a ****load of fat, and I'm ready to put on some muscle for a few weeks. I'm going to do full body workouts on Monday, Wednesday, and Friday. HIIT I will do 2 times a week, on any of the non lifting days. I'm open to any help, suggestions, or opinions, as many of you have a lot of experience putting together a good workout.

Mondays:

Deadlift
Bench Variation
Lunges
Standing Shoulder Press

Wednesdays:

Squats
Pullups
Bench Variation
Bent Over Rows

Fridays:

Rom. Deadlifts
Squats
Dips
Lunges

I was thinking of doing set/rep ranges of 5x5, 4x6, and 3x8. So, this week for example, I'd do 5x5 for Mondays workout, 4x6 for Wed, and 3x8 for Fri. Next week, Mon would be 3x8, Wed 5x5, Fri 4x6. Week after that, Mon 4x6, Wed 3x8, and Fri 5x5. That way it keeps things changing a bit. Any thoughts on this setup would be excellent.
 
Little short on time but quick answer ...

I like the general set up and exercise choices, I would just start off a little higher in your set/rep selection. I would go 4x6, 3x8, 4x12 and then as you progress in the coming weeks take it down a little. Just a thought. The set up you have reminds me a little of NROL.

What routine have you been doing prior out of curiosity?
Also just cause it is important and you want to keep definition to some degree I am sure, what is your diet plan looking to shape out like?
 
second what leigh said. you may start with 3 X 12 rather than 4, just to start out, 48 reps is quite a bit. what was your routine like before?

I like the exercise choices too, but I would have more variation. For example you have horizontal pushing three times a week ( I consider dips horizontal pushing) to horizontal pulling only once a week with the BOR's. I would also add in some rc work at the end of these.
 
OK, thanks to the both of you for your posts. I wasn't sure about my set/rep scheme, so I am definitely open to going the 12 rep route on days.

As for my previous routine, I have been cutting, so honestly I haven't had a strict, charted routine. I basically do the same compounds as I have in this workout, I just kinda did them randomly. Deads, pullups, dips, and lunges one day for example, and I was doing 4x5 for everything, keeping the weights heavy. I never dropped down on any lifts, and even went up on some, so I considered it pretty effective while losing all the fat.

Diet I am working on now, I weigh in at about 173 right now, so 2500 cals is about maintenence for me, so I figure I'll up it to 2800-3000. I am having a hard time finding foods to fill in. For one, I have been not eating bread and rice for so long, it's tough to accept that I might need those to gets cals in. I am working on a protein peanut butter ball recipe, with some oats and craisins in it for a nice calorie dense snack. I might make a seperate thread for this in nutrition, as I could use some help and have plenty of questions, and I want to to do it right, and stay as lean as possible as you mentioned Leigh. Anyways, give me a couple days, and I should be able to post up generally what I will do for food.

AJP, what are some good horizontal pulls that you would recommend. I will also look into RC work, I think I've seen a couple threads on that lately...

Thanks!!!
 
id say get atleast as much horiztonal pull as push. Cable rows, face pulls (usually done for higher reps) DB bendt over rows, etc.
 
OK, thanks Karky. It's about time I do face pulls, I've heard nothing but good things about them thus far. Would it be acceptable to add them to Friday, or does 5 different lifts start to become too much? Then how about Cable Rows on Mondays?
 
yeah i dont see why not. Try it, see how it goes. My routines always change alot from when i write them to when im done using them. Because during i find some stuff that dont quite fit, etc. So try it and see how it goes.
 
Yeah, that is a good point. Trial and error can be a solid method sometimes. I think it will be fine, I can't wait to start charting this and I hope to see my numbers go up. Feel free to check out the nutrition thread I started, as that will be 75% of my success...thanks man
 
karky already answered it, thanks karky ;)

in addition to cable seated rows...t-bar rows, i'm not a fan of them personally but some people like them, db bor's, and barbell bor's which you have already of course, barbell bor's off a box, fatman pullups (lying parallel positioned under a barbell with your feet on a bench)
 
bulking

Honestly the best way to bulk is to do only isolated exercises, make just one day for bi's and the next day just for tri's....drink lots of beer on the weekends for the extra calories you need for the bulking phase and do drugs....This should have you lean in no time, but dont forget to switch your lifts about every 6 weeks to keep your body guessing.

Montron
 
tigerstyle said:
Honestly the best way to bulk is to do only isolated exercises, make just one day for bi's and the next day just for tri's....drink lots of beer on the weekends for the extra calories you need for the bulking phase and do drugs....This should have you lean in no time, but dont forget to switch your lifts about every 6 weeks to keep your body guessing.

Montron
Click to expand...

If it wasnt your first post, I wouldnt say your a dumbass. I would laugh.
 
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