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  1. #1
    Registered User dugganst's Avatar
    Join Date: Dec 2011
    Location: Ireland
    Age: 24
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    Resistance & Strength Training for Bulking Opinions wanted...

    Goal: Eat Big Lift Big Hopefully Get Big.
    Guys looking to pack on the muscle this program was made for me by an armature body builder when I was in the states. What do you think of it for bulking.

    Every exercise will be completed within a 4 set range with 6-8 reps for Primary movements initialled (P) and 8-10 reps for Secondary movements (S).
    There will be 60 seconds rest period between each set.

    Day 1 : LEGS

    Squats: P
    Quad Extensions:S
    Straight Leg Dead lift: S
    Calf Raises: S

    Day 2 : BACK

    Wide Grip Pull Ups: S
    Dead Lift: P
    Barbel Row: P
    Seated Row: S
    Dumbbell Row: P
    Shrugs: P

    DAY 3 : CHEST & BICEPS

    Bench Press: P
    Incline Press: P
    Flat Flies: S
    Dips: S
    Straight Bar Curl: P
    Incline Dumbbell Curls: S
    EZ Curl: S

    DAY 4 : SHOULDERS & TRICEPS

    Seated Military Press: P
    Seated Behind The Neck Press: P
    Rear Dealt Flys: S
    Lateral Raises: S
    Rope Extensions + Split: S
    Skull Crushers: P
    Dips: Primary


    DIET:
    I aim to hit these numbers daily.
    CALORIES = 3500
    PROTEIN = 300g
    CARBS = 300g
    FATS I dont now how much i should be consuming to be honest.

    Any help is appreciated thanks guys.
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  2. #2
    Registered User jgreystoke's Avatar
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    Looks a hell of a lot better than most of the stuff posted.

    Now you just need a rational system of progression, ie adding weight to the bar regularly. Thus if you get your 8 reps in decent form for squats, add 5lbs(or 2.5kg on a kilo set) next time as a reward. Keep that up for months on end and you'll see progress.

    Are you flexible enough for those behind the neck presses?

    I can only press behind the head from about the level of the ears when doing Bradford Presses due to messed up shoulders. From the clavicles/shoulders in front is no problem.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
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  3. #3
    Registered User dugganst's Avatar
    Join Date: Dec 2011
    Location: Ireland
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    Originally Posted by jgreystoke View Post
    Looks a hell of a lot better than most of the stuff posted.

    Now you just need a rational system of progression, ie adding weight to the bar regularly. Thus if you get your 8 reps in decent form for squats, add 5lbs(or 2.5kg on a kilo set) next time as a reward. Keep that up for months on end and you'll see progress.

    Are you flexible enough for those behind the neck presses?

    I can only press behind the head from about the level of the ears when doing Bradford Presses due to messed up shoulders. From the clavicles/shoulders in front is no problem.
    I train in Brazilian jiu jitsu a few times a week so id be very flexible I have no problems when pressing. If I meet my rep range i add more till im hitting failure between the 6 - 8 or 8 -10. Does it matter on my fat intake?
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  4. #4
    Never Fraudin SdvsB's Avatar
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    Originally Posted by dugganst View Post
    I train in Brazilian jiu jitsu a few times a week so id be very flexible I have no problems when pressing. If I meet my rep range i add more till im hitting failure between the 6 - 8 or 8 -10. Does it matter on my fat intake?
    I'd eat like .6-1g per pound of body weight. I'm 151lbs and usually get about 90-115g a day.

    Your program looks ok, quite a bit of work, not 100% but should those deadlifts be before leg extensions and before pull ups.

    Also 3 sets of rows is a little much isn't it? Maybe drop one and do something different like weighted hypers.

    Again I think these are good ideas but I am no professional

    Edit: not that it is harmful but depending on your weight 300g of protein is overkill. I'm 151lbs and consume 170g tops usually.
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  5. #5
    STFU and train Jasonk282's Avatar
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    Originally Posted by SdvsB View Post
    I'd eat like .6-1g per pound of body weight. I'm 151lbs and usually get about 90-115g a day.

    Your program looks ok, quite a bit of work, not 100% but should those deadlifts be before leg extensions and before pull ups.

    Also 3 sets of rows is a little much isn't it? Maybe drop one and do something different like weighted hypers.

    Again I think these are good ideas but I am no professional

    Edit: not that it is harmful but depending on your weight 300g of protein is overkill. I'm 151lbs and consume 170g tops usually.
    3 sets of row is not that much. you should have at least a 1:1 ratio with pulling to pressing. So a pull exercises for every press.

    He has 5 presses and 5 rows...very solid and will keep his shoulder in good health.
    With this shield or on it.

    USMC 99-06, 11-
    1st RECON Bn 99-02
    3/1 03-06
    4th LAR 11-
    OIF 03,04,05,06

    8x8 log http://forum.bodybuilding.com/showthread.php?t=146846153
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