12-Week Bulking Trainer Thread (Post all questions here)

[Dailygrindwale]

Critics pls
M-W-F
3x12
e program was given to me by an bodybuilder here in my country. It has 12 exercises 3x12

Squats
Straight leg Deadlift
Chest BP
Chest flyes
Chest pullover
Incline press
Front lat pulldown
Front shoulder press
Upright rows
tricep extension
Bicep curls using barbell
Calf raises
And some core workouts

[vigge194]

Hey Derek! Im kind of a noob at all this but are you sure that the muscles have the time to get working with this workout?

[balls2dawalls]

Hi Derek,

I stumble upon your 12 week bulking program and it seems to be exactly what I'm looking for. I'm 5'10" weighing 162lbs at 8%BF.

About 9 days ago I did a bodybuilding competition. For show prep I was at 300-320 grams of protein, 120-130 grams of carbs, and 25-35 grams of fat for about 2200 calories per day. At the day of the show I weighted in at 160lbs at 6%BF.

I was doing 1.5 hours of moderate cardio 6 days a week, and weight training 5 days per week.

For the past 9 days I've been over-indulging, but want to start fresh this week. My goal for the next 12 weeks is to put on 10 lbs, I know my BF% will increase, but I want to stay as close to 10% as possible.

After running the calculator on your program, this would be just an increase of 200 calories and a redistribution of the macros to 161 protein, 263 carbs, and 80 fat.

I have pull back to 45 minutes of moderate cardio 6 days a week and keeping weights to 5 days. Under this regimen, Do you think my goal is attainable?

Thanks.

[l2eady]

This is dirty bulk or clean bulk if i need to clean bulk. Can I do 10 rep/ set ? I have no idea some people said weight training should do 8-10 rep/set for grow muscle. In the otherhand, some programs said if you need to bulk should do low rep and high weight what should i do ?

[zowiechaozz]

im looking to start this program on monday. and ive got a question. its about stretching. should i do all the stretching when i finish my whole workout or lets say stretch chest after i finish chest exercise?

[ajinkya89]

Hey ive read some great reviews about this program, im going to start this program next week... ive just come out of a cutting cycle, now now i want to build muscle... and as ive worked so hard to get the fat off i dont want it coming back.. so..
WILL THIS WORKOUT MAKE ME GAIN FAT OR PURE MUSCLE?
i read the nutrition part of the workout..ive heard you should eat more than your TDEE to gain muscle.. but after calculting the macros, it shows the macros i used while cutting
IM CONFUSED ABOUT THAT..
as you progress during the weeks, you have to increase the sets and decrease the reps..
CAN I USE THE SAME WEIGHT FOR ALL THE SETS OR DO I HAVE TO INCREASE THE WEIGHT??
finally, saw your exercises
ANY ALTERNATIVE TO SEATED MILITARY BENCH PRESS, SEATED CALF RAISE, LEG PRESS??? DONT HAVE MACHINES FOR THE EXERCISES..
THANK YOU, I WANT TO DO THIS PROGRAM, IF YOU CAN PLEASE HELP ME CLEAR OUT THESE QUESTIONS IT WILL BE GREAT..

[NewBeeeHere]

Hi, I have been going to gym for about 3 months..I am quite skinny and currently in a bulking program. I also want to increase my vertical leap, and hopefully a six pack too. This is my workout

Monday – Upper Body Workout 1
Incline Bench Press
Dumbbell fly
Pull Ups
Bench press
Upright Rows
Dips
Preacher curl
Dumbbell fly

Tuesday – Lower Body Workout 1
Front Squat
Leg press
Deadlift
Abdominal Crunch
Leg raises
Back Extension
Calf Raise
Hack squat

Friday – Upper Body Workout 2
Decline barbell
Dumbell Flye
Close grip bench press
Military Press Front and back
Chin up
Deadlift
Dip
Shrug


Saturday – Lower Body Workout 2
Hack squat
45 Degree Leg Press
Trunk Twist, Leg raises, crunch
Donkey Raise
Dead lift
Single Leg Lunges
Back Extension

And this is my daily intake
Calories: 3,040
Carbs: 323g
Protein: 200
Total Fat: 78g.

Any advice, recommendations, anything is welcomed..I NEED YOU ALL!!

[mesogymrat]

Hi derek,

First of all thank you for all of your work here on BB.com! The advice from you us second to none!

I have a couple of questions about the nutrition section of your 12 week bulking program, I think my interpretation of it is wrong!

If you have the time to reply, it will be greatly appreciated,

Thanks a lot, mesogymrat.

[adamellis1987]

I started this today for my bulk. Has anyone ever had any solid results ? All i see is people saying they are starting it lol ?

[Fred000002]

Hi just started the 12 week program. what is the correct wait time in between sets, and exercises?

about half an hour after your meal.do what exercise according to your purposes

[Beast]

I apologize for missing all of these questions!!! I didn't even realize that people had posted questions here recently as I didn't get any notifications. I will be here to answer any and all questions on the 12-Week Bulking Trainer.