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Your Bulking Program
- Thread starter fitwes16
- Start date
Lots of clean food and a well balanced resistance training program that periodizes volume and intensity.
What's it look like?I am about to start a bulking program and i am designing my own routine.
Why wouldn't you want to get feedback on it?
1. Eat more - you need fuel to rebuild the tissue you break down
2. Keep your sets between 8-12 for max hypertrophy (but variety from time to time is good too just to throw your body off)
3. To bulk, at least 1 gram of protein per lb of LEAN body weight. Some say to go as high as 1.25 grams per
4. More rest. Can heal if you don't rest. More sleep as well as more days off between hitting the same body part again.
Those are the basics. Now we just need to see your workout routine and eating routine so we can slice and dice that too.
2. Keep your sets between 8-12 for max hypertrophy (but variety from time to time is good too just to throw your body off)
3. To bulk, at least 1 gram of protein per lb of LEAN body weight. Some say to go as high as 1.25 grams per
4. More rest. Can heal if you don't rest. More sleep as well as more days off between hitting the same body part again.
Those are the basics. Now we just need to see your workout routine and eating routine so we can slice and dice that too.
This is what I do.
I do an upper and lower split hitting the muscles twice per week. Two days on two days off.
Day One
Deadlifts
Bench
Chin ups
Bent over row
incline bench / Flys
Standing Barbell Shoulder press
Decline Crunches
Hanging leg raises
Day two
Squats
Leg Press
Leg extension supersetted with hamstring curls
Standing calf raises
Dips
Barbell Bicep curls
Single arm rope extension (I do this one every so often just for a bit of shape)
A ab exercise usually cable crunches.
One week I do 12 - 10 - 8 then the next week I do 10 - 8 - 6 I vary it to keep my muscles guessing.
I eat heaps! I get around 2 grams of protein per kilo of bodyweight my macro nutrient break down is 40 - 40 -20
This is just what works for me and I find it effective. Its not a beginner program that I give to my clients at the gym but its good for me.
Ive probably left something out or typed something wrong. If your really interested give me a message.
I do an upper and lower split hitting the muscles twice per week. Two days on two days off.
Day One
Deadlifts
Bench
Chin ups
Bent over row
incline bench / Flys
Standing Barbell Shoulder press
Decline Crunches
Hanging leg raises
Day two
Squats
Leg Press
Leg extension supersetted with hamstring curls
Standing calf raises
Dips
Barbell Bicep curls
Single arm rope extension (I do this one every so often just for a bit of shape)
A ab exercise usually cable crunches.
One week I do 12 - 10 - 8 then the next week I do 10 - 8 - 6 I vary it to keep my muscles guessing.
I eat heaps! I get around 2 grams of protein per kilo of bodyweight my macro nutrient break down is 40 - 40 -20
This is just what works for me and I find it effective. Its not a beginner program that I give to my clients at the gym but its good for me.
Ive probably left something out or typed something wrong. If your really interested give me a message.
What's it look like?
Why wouldn't you want to get feedback on it?
i will post it as soon as I have it designed I am just starting now and want all the input I can get. I will pull up some old bulking routines. Critiquing my own workout and others seeing what works will only help make my new program even better imo.
I got a article up on bulking. Credit to a few searches on google and t-nation. Hope you guys like it.
http://www.fitness.com/forum/articles-fitness-health/bulking-diet-18739.html
http://www.fitness.com/forum/articles-fitness-health/bulking-diet-18739.html