24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 5 of 5
  1. #1
    Registered User dugganst's Avatar
    Join Date: Dec 2011
    Location: Ireland
    Age: 25
    Stats: 6'0", 186 lbs
    Posts: 14
    Rep Power: 0
    dugganst has no reputation, good or bad yet. (0) dugganst has no reputation, good or bad yet. (0) dugganst has no reputation, good or bad yet. (0)
    Visit dugganst's BodySpace
    dugganst is offline

    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.
    Reply With Quote

  2. #2
    Registered User jgreystoke's Avatar
    Join Date: Jun 2007
    Age: 62
    Stats: 5'9", 215 lbs
    Posts: 10,390
    BodyPoints: 15762
    Rep Power: 13887
    jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000) jgreystoke is a splendid one to behold. (+10000)
    Visit jgreystoke's BodySpace
    jgreystoke is offline
    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=35

    Novices:

    Fierce 5:

    http://forum.bodybuilding.com/showthread.php?t=159678631


    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates):

    http://www.t-nation.com/workouts/531-how-to-build-pure-strength

    Would-be monsters:

    Wend'er's 5 3 1 Boring But Big Challenge:

    http://www.t-nation.com/workouts/boring-but-big-3-month-challenge
    Reply With Quote

  3. #3
    Registered User dugganst's Avatar
    Join Date: Dec 2011
    Location: Ireland
    Age: 25
    Stats: 6'0", 186 lbs
    Posts: 14
    Rep Power: 0
    dugganst has no reputation, good or bad yet. (0) dugganst has no reputation, good or bad yet. (0) dugganst has no reputation, good or bad yet. (0)
    Visit dugganst's BodySpace
    dugganst is offline
    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?
    Reply With Quote

  4. #4
    Never Fraudin SdvsB's Avatar
    Join Date: Dec 2012
    Stats: 5'10", 177 lbs
    Posts: 7,111
    Rep Power: 10971
    SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000) SdvsB is a splendid one to behold. (+10000)
    Visit SdvsB's BodySpace
    SdvsB is offline
    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.
    Reply With Quote

  5. #5
    WV country muscle Jasonk282's Avatar
    Join Date: Dec 2010
    Location: United States
    Stats: 5'9", 163 lbs
    Posts: 25,468
    Rep Power: 32882
    Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000) Jasonk282 has much to be proud of. One of the best! (+20000)
    Visit Jasonk282's BodySpace
    Jasonk282 is offline
    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.
    Former alcoholic and pain killer addict. clean since 1-1-09

    USMC vet 96-06 0311

    "For me, the barbell provides a job that feeds me and my family. I should do it every day, simply must, because it is my job, I have no other." - Dmitri Klokov

    Russian Bear program training http://forum.bodybuilding.com/showthread.php?t=146846153
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts