Bulking Routine

[TheBodyDoctor]

Hey guys,

I am a newbie to this whole bodybuilding thing. And I was wondering if anyone can suggest a good mass building routine? I am 19 and only weight 130 lbs . So if anyone can suggest anything lemme knew

Thnx

[soundbomb_85]

Either do a one body part a week split or use the Power Factor Training method. That is where you only work out three times a week at very high intensity. You only do partial reps and use very heavy weights also. Make sure you're getting enough protein, carbs, and fats in your diet and you should be on your way.

[Dorian]

why is everyone pushing power factor?? partials alll the time suck and are useless. I mean come on anyone can write a book on anything today but it doesn't mean it has to work. Do you do richard simmons or oprah winfreys ****?I saw the bok at the store and read osme of it, I found it to be idiotic with it's ideas.

Korte's 3x3 would be a great routine for you...
it is here along with other good power routines...
www.deepsquatter.com/strength/archives

[Dorian]

Either use bmf's idea or go to t-mag and try some of Ian King's workouts they are designed for 8 weeks and work extremely well.

[Spat]

Considering you're new to weightlifting, I would suggest starting off with a push/pull style workout and doing mostly compound style exercises. Compound exercised involve using a larger amount of muscle groups into one exercise rather than isolating. Examples would be flat bench, squats, shoulder press, barbell curls, etc. Here is a very basic routine:
Monday-Push
Flat Bench
Shoulder Press
Close Grip Press
Wednesday-Pull
Wide Grip Pull Up (palms facing away)
Barbell Curl
Shrugs
Friday-Legs
Squats
Dead Lifts
Calf Raise
You can throw in some ab work on a rest day or throw it into one of the push pull days if you're not too tired. This is a good start up routine.....after you start making good gains you can switch to 2 muscle groups a day.

[peterb]

Please see cyberpump.com and hardgainer.com before putting together a plan.