Resistance & Strength Training for Bulking Opinions wanted...

[dugganst]

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.

[jgreystoke]

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.

[dugganst]

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?

[SdvsB]

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.

[Jasonk282]

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.