hi guys i am going to be starting a bulk diet real soon because i want to gain some size, especially on my arms. I was just wondering from yours guys experience what would be a good workout routine in order to gain size? for example an every other day full body workout, or a split, or workout out one body part each week? should i be aiming for 3 sets of 4-6 , or 4 sets of 8-12?should i follow the routine for 3 months and then switch? would really like to get some feedback on this, thanks alot.
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Thread: best workout routine for size?
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10-15-2011, 09:48 PM #1
best workout routine for size?
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10-15-2011, 10:00 PM #2
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10-15-2011, 10:06 PM #3
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10-16-2011, 09:46 AM #4
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10-16-2011, 10:53 AM #5
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10-16-2011, 11:07 AM #6
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10-16-2011, 04:40 PM #7
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10-16-2011, 04:45 PM #8
- Join Date: May 2011
- Location: Miami, Florida, United States
- Posts: 6,903
- Rep Power: 5024
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10-16-2011, 04:46 PM #9
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10-16-2011, 06:01 PM #10
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10-17-2011, 07:32 AM #11
i think im going to go with your advice spartacus,so would you suggest something more like this? should i add in 1 extra set and just do less volume.
Monday - Chest and Triceps
Chest
Incline Dumbbell Press
4 8 to 10
Flat Bench Press
4 8 to 10
Incline Dumbbell Flyes
3 10
Cable Crossovers
3 10
Triceps
Close Grip Bench Press
3 10
Overhead Rope Extensions
3 10
Reverse Pushdowns
3 10
Tuesday - Legs
Quads, Hamstrings & Glutes
Exercise Sets Reps
Squat
4 12, 10, 8, 6
Leg Press
4 10
Leg Extensions
3 12
Stiff Leg Deadlift
4 10
Leg Curls
3 12
Calves
Exercise Sets Reps
Smith Machine Calf Raises
4 12
Seated Calf Raise
4 8
Wednesday - Rest Day
Thursday - Shoulders
Shoulders
Exercise Sets Reps
Military Press
4 10
Dumbbell Lateral Raises
3 10
Bent Over Reverse Crossovers
3 10
Plate Shrugs 3 10
Friday - Back and Biceps
Back
Exercise Sets Reps
Wide Grip Pull Up
4 10
Lat Pull Down
4 10
Seated Cable Rows
4 10
Bent Over Barbell Row
4 10
Biceps
Exercise Sets Reps
Standing Barbell Curl
3 8-10
Seated Alternate Dumbbell Curl
3 8-10
Hammer Curls
3 10
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10-17-2011, 09:37 AM #12
The importance of your routine and rep ranges pales in comparison to the importance of a good diet.
Just find a known routine that YOU like and stick with it. Start counting your cals, hit your macros, and eat a ton. If your not putting on weight eat more calories. You will grow as long as you stick to your diet.I rep back. ALWAYS
Maxes
Lift : Start : Current : Goal
Squat : 180 : 265 : 315
Dead : 215 : 315 : 405
Bench : 130 : 174 : 225 (current bench max is projected)
Check out my SS journal: http://forum.bodybuilding.com/showthread.php?p=486505421
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10-17-2011, 05:19 PM #13
I agree with you 100%, diet is very important, just want a solid routine to go along with it so that i can maximize my results. Im going to follow the sample diet plan for building muscle . It looks pretty decent and eating around 3000 calories should do me well since I weigh 170. If you see any room for improvement in this diet plan please feel free to suggest better ideas, I would like as much input as possible before I go with this plan.
bodybuilding.com/guides/male-20to39-muscle-building/nutrition
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